Whole30 - Day 5 (5/2/15)

Mood: Calm, and aware
Difficulty level: easy
Energy: Very low
Stomach: OK today, no tummy ache!
Overall: It was an easy day for Whole30

I started the morning with 1/2 an RxBar, and a walk with my uber supportive love

I came home and made 2 scrambled eggs over leftover smokey cilantro lime meatballs from the fight night party the night before (recipe for meatballs coming soon!!)

Then, it was off to a family day at the beach! We normally pack sandwiches, chips, soda and beer… welp, that was certainly out for me.

Lunch:

I packed myself macadamia nuts for a snack and an RxBar plus some refreshingly bubbly Perrier. My energy was so dragging today… I drank my Perrier, then laid under the umbrella in the shade and took a nap!

Dinner:

My hunny made steaks on the grill, and I added rutabaga, garlic broccoli and roasted baby creamer potatoes. 

Rutabaga is SO easy! Peel it, chop it, steam it with salt, pepper, garlic powder and an herb of choice - I used fresh rosemary. Yum!

Dessert:

I really wanted something sweet after that - I had 4-5 small dates and some fresh raspberries.

Overall, a very good, though very LOW energy day.

Whole30 on...

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Whole30 - Day 4 - 5/1/15

It’s hard to keep up with posts everyday on here, but if you’re interested in the day to day, in real time, follow me on Instagram: @HealthyYumE

In my previous post, I talked about a hard night… it was hard to comply, and I had some difficulty with deciding whether or not Whole30 was the right thing for me. Well, since then, I think it really is. I need the time away from alcohol, that is for sure, and this ‘Whole’ thing provides me with that motivation and acceptability. I also need to get my relationship with food in check, which is not a new concept for me. I don’t speak of it on this blog, but I used to write another… all about my recovering from an eating disorder. My whole life I have battled with having a healthy relationship with food and my emotions, and I guess it is something (although recovered for over 2 years now) that I will always have to work on maintaining. Following this program is helping me do that, and recognize when I have gone with habit to eat and/or drink instead of nourishing my body with food and enjoying a cocktail to enjoy it, and not to drown out other things.

Whole30 - Day 4 - 5/2/15

Mood: Slightly anxious, and a little grumpy
Difficulty level: Moderate
Energy: Low
Stomach: OK
Overall: It was a challenge to remain compliant today, but a good challenge to have been able to overcome

I venture to assume most people in America and beyond were aware of the Boxing fight that happened Saturday night. I am not into boxing, in fact when I “watch” it I close my eyes because I cringe and watching people get hurt/hit. My boyfriend’s best friend invited us over for a Fight Night party. I was anxious about whether or not I could stick to the program, because as typical sports event parties would go, there was going to be a lot of alcohol and a lot of food. Ugh. (—> that “ugh” right there… that is why I need this program. Seriously? its just food…what is really to stress over?)

Breakfast:
I started the morning with the last of the egg bake I made earlier this week plus a banana and good ol’ black coffee… confession, I was so out of it I forgot to take a pic!

I relaxed for a couple hours on the couch because I seriously felt HUNGOVER! As part of my relaxing, I made an awesome, tasty, refreshing raspberry-lime mint “cocktail”

4-5 mint leaves, 5-6 raspberries, 2 wedges fresh lime - muddle together, add ice and 8 ounces soda water — SO REFRESHING and Delicious!!

I also received my shipment of Whole30 complaint RxBars! Woohoo!

At around 11:30, I made my way on to being productive with my bunny at the gym. It was probably the slowest workout I have had in months…  I really did not have the energy to “go” as I usually do, but I made it happen and I was happy that I did. I came home to more relaxation, and some leftovers...

Lunch: awesome leftoverness… recipe in previous post here

I had to prepare a pot luck item to bring to the Fight Night party. I decided that if I was going to bring something, I needed to make sure it was Whole30 approved!

Whole30 approved, and DELICIOUS! 

Smokey Cilantro-lime Meatballs —— YUM!

Cilantro-lime meatballs — recipe coming soon!

Dinner: 

At the fight night party, I stuck with it! I brought soda water and lime to make a mocktail and avoid a cocktail! I ate 5 of these delicious meatballs with sauce. I wasn’t even tempted because I decided before we got there that I was going to stick to my own thing, and that I did.

Snack at the party:

I did good! I grabbed fruit from the HUGE array of party food

It was a successful day, and more proof to myself that I can do this (and that I can benefit from doing this, having NOTHING to do with the scale and pounds…)

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Whole30 - Day 3

Whole30 - Day 3 (5/1/15)

Mood: Calm, but a little emotional
Difficulty level: HARD!
Energy: Low-Moderate
Stomach: A-OK! Woohoo!
Overall: It was an easy day for Whole30, but a hard evening and I will elaborate down below :)


So I am a day late in posting. I didn't have the energy to write last night, and I had some mixed emotions on how I felt in result to "surviving" my Whole30 night.

The day was easy; I had a prepared, Whole30 compliant lunchbox full of breakfast, lunch and soda water for the work day.

Breakfast: Egg Bake (picture/recipe in previous post) and black coffee

Lunch: Roasted potatoes with ground sirloin w/ peppers and onions (DELISH recipe in day 2 post) plus avocado on top and a banana

Snack: LaraBar - Coconut Cream pie

Dinner:

The night was hard, and emotional. I attended an awesome Graduation dinner and ceremonial event for young boys of The Write Field 4.0, a mentoring program that lasts the duration of the school year. My amazing boyfriend  is a mentor, and I was his guest. There was a cash bar and a buffet with salad (honey mustard on romaine, or raspberry vinaigrette over mixed greens, rice pilaf, roasted potatoes, mango meatballs, breaded chicken with marinara, and cake).

I was so torn when I sat down. I thought, why am I even doing this, Whole30? Why can't I just eat like a normal person, and not worry about a stringent meal program of any kind? Why have I, so many times in my life, felt as though I had to restrict things in order to be "good". More importantly, why have I had to restrict things in order to not allow FOOD to make me feel GUILTY? I seriously contemplated giving in and drowning my sorrows in a glass (or 3) of wine.

I got salad (best choice was mixed greens with vinaigrette, although I am sure that was not Whole30 compliant), a few potatoes (which looked like they just had olive oil on them…), 2 mango meatballs I didn't plan to eat (but knew my boo would, and he did) and a piece of chicken in which I scraped the breading off of - I had 1 bite of DRY chicken and pushed it aside. I did NOT get a glass of wine :)

I did it. I stayed compliant (or as compliant as I could… I am sure the tiny bit of vinaigrette I ate won't kill me or my Whole30 on day 3…

I realized… it was never the Whole30 program that was making me feel guilty or controlled. It is NOT food, it is ME, and it is my LOUSY RELATIONSHIP with food (and wine).

Food should be FUEL. Wine should be a treat. Neither should be a coping mechanism, and neither should make me feel pressured, guilty or anxious.

Keep Calm and Whole30 on…

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Whole30 - Day 2

Whole30 — Day 2

Mood: Mixed
Difficulty level: Moderate
Energy: Low
Stomach: I had some burning stomach pains today, like 2 hours worth… but! To be fair, I am thinking it might not have been related solely to Whole30 and the "hangover" period I have read about via Whole30's timeline explanation (good read) - honestly, I blame work
Overall: Feeling proud to have lasted through the stress of the day and still be motivated to push forward

Today was a rough one… not necessarily Whole30 rough, but work rough. Things with work are frustrating lately, and I haven't been able to shake it off as well as I usually can.

I left my house this morning with a big kiss from my handsome man (my handsome man as of 9 months today!) reminding me to focus on having a better day because I have him, I have my family, and he and I have a future that is what REALLY matters. So true…

except, I failed… I got to work and I got stressed and frustrated. Today would definitely be a day I would have loved to come home to a glass (or bottle) of wine. But, nope… can't do that, and I am honestly feeling really thankful I have a reason to be motivated to keep from open the bottle. 
Wine is great, and wine is good, but wine is not going to get rid of the stress of my day. It masks it and I have used it as a coping mechanism lately. Not cool. Must stop that… and, thanks to Whole30, I AM STOPPING THAT!

Anyhow… here is how today's meals went:

Breakfast:

Egg Bake (same as yesterday - yay meal prep!) and a cup of black coffee — surprisingly, I am finding it super easy to drink plain black coffee… I have never been a big cream person; I only ever use a splash. Thankful for the easy transition, because coffee is a MUST

Egg Bake: saute Gwantley bacon; once cooked add onion, red pepper and garlic to cook until softened. Cool, then add to beaten eggs (6 whole, 3 egg whites) plus salt/pepper, dash cayenne, and a couple shakes of dried tarragon. Bake at 350 for 15-20 minutes, just until set. Portion into 6 squares.

Lunch:

Soda water with lime, roasted butternut squash & zucchini with simply broiled Grouper and a squeeze of lime plus some blueberries on the side!

Toss 1 small butternut squash and 3 small zucchini with 2 tsp. coconut oil, 1/2 tsp basil, 1/2 tsp pepper, 1/4 tsp salt, 1/4 tsp garlic powder and roast at 400 for 18-20 minutes on non-stick sheet pan. Easy! Yum!

Snack:

LäraBar - Lemon Bar

I love Lärabars. The ingredients are fabulous because they are ALL NATURAL which is why they are Whole30 compliant. 4 total ingredients: Dates, cashews, almonds, lemon juice concentrate. Whhhaaaattt?! YES please! All of their bars are naturally sweetened by dates! Yummmm! Check 'em out for sure! [4 for $5 at Publix!]

*Disclaimer: Not ALL Lärabars Whole30 compliant.
Compliant LäraBars per Whole30 website: Apple Pie, Banana Bread, Carrot Cake, Cashew Cookie, Cherry Pie, Chocolate Coconut Chew, Coconut Cream Pie, Key Lime Pie, Lemon Bar, Pecan Pie, Pumpkin Pie.

Dinner:

Salad: mixed greens, onion, cucumbers, chopped tomato, salt and pepper topped with
Homemade balsamic vinaigrette.

Homemade balsamic vinaigrette (3 servings): 2 T. olive oil, 3 T. balsamic, 2 tsp water, 1 tsp spicy mustard, sprinkle salt & pepper, dash basil, dash oregano, dash garlic powder, dash onion powder — shake in small tupperware — EASY BREEZY and yummy!

Oven Roasted potatoes topped with sautéed sirloin, avocado and hot sauce plus a generous squeeze of fresh lime. I mean… SERIOUSLY?! I could eat this every single day! I was not missing anything during this dinner...

Roasted potatoes: cut 10-12 small new potatoes into roughly 1 1/2 inch pieces, toss with 2 tsp coconut oil, 1/4 tsp garlic powder, 1/4 tsp onion powder, 1/2 tsp salt, 1/4 tsp pepper, 1/2 tsp dried cilantro and roast at 400 for about 20 minutes on non-stick sheet pan; flip potatoes 1/2 way through roasting so they are golden brown on all sides

Sautéed Sirloin: Heat 1 tsp coconut oil, add 1 small diced onion and cook til softened; add about 1 pound sirloin, 1 tsp minced garlic, 1/2 tsp cumin, 1/2 tsp chili powder, 1/2 tsp dried cilantro, 1/4 tsp crushed red pepper - sauté on medium heat until meat is browned and cooked through

All in all - it was a successful day, minus that awful burning stomach ache I got around 2:30p that lasted a solid 2 hours…. hopefully that was a fluke and it won't happen again tomorrow.

Perhaps that is the "hangover" they explain?

Whole30 - Day 1

Whole30 — Day 1:

Mood: Normal
Difficulty level: Easy
Energy: Moderate
Stomach: I confess… gassy!
Overall: Feeling ready to conquer this program!


Breakfast:

Prepped Egg Bake with Gwaltney bacon, red peppers, onion, garlic, tarragon, salt/pepper

Lunch:

1 Aidell's Chicken & Apple sausage, roasted sweet potatoes and and sautéed Kale with peppers/onion/carrots/garlic/S&P

Snack:

1/2 grapefruit

Dinner:

BIG veggie salad - lettuce mix, tomato, cucumber, pepper, beets, avocado, sprouts, homemade balsamic dressing*, hard boiled egg

Sorry y'all - I was hungry and forgot to snap the pic!

plus…

small piece Egg Bake (pictured for Breakfast)

Dessert:

My FAVE hot tea, Yogi Throat Comfort & 5-6 small dates

Whole30…. Go!

Perhaps you have heard of the popular "reset" program, Whole30. It claims to change your life. I have a couple dear friends who have not only survived it, but RAVE about it in support.

The information in their book is based on scientific data that comes with valid references, which is definitely nice to see. Reading the book and hearing great feedback from my friends made me want to give it a go.

This graphic pretty much sums up what is allowed in the plan (which definitely does not include wine… *Sigh*) - you can read all the in's and out's, and more importantly the do's and don't's of the Whole30 program here.

Can I really go without wine? Sadly, or not, but I think that will be my biggest challenge...

Confession: I tried to do it once before. I lasted about 8 days, and then I had to travel for work - end of that story.

Here I go again… I did a BUNCH of meal prep this weekend (but failed to take pics…). This is definitely the kind of thing you need to plan for.

I plan to post daily meal pics as I go on here and on my Healthy: Yum-E! Instagram account: @HealthyYumE

In the blog posts, I will include the following:

Mood: Normal/Poor/Great!
Difficulty level: Easy/Moderate/Hard/Kill me
Energy: Nonexistent/Low/Moderate/Superwoman!
Stomach: I have a history of gall bladder disease, and IBS - we'll see how I react to this (promise to be blunt and honest)
Overall: I will add a simple overall how-I-am-doing statement

Strawberry Basil Breakfast Shake - Healthy: YUM-E!

This is such a great twist on an average strawberry shake! The freshness the basil provides is delish!

Recipe, coming soon!

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Date & Nut Superfood Bars - Healthy: YUM-E!

I don't know about you, but when I think comfort food, I think chewy & sweet! I have always had an affinity for chewy protein/energy bars, but some of them really aren't as healthy as you might think. Most have artificial sweeteners, artificial proteins, and serious preservatives.

Lara Bars are one of my faves! n fact, Lara Bars were my inspiration! I love their bars because they are all natural, with only natural sweeteners (usually just good ole dates!).

It's taken a couple trial runs to get these bars chewy and delicious like I want them to be. But gosh darn it, I think I got it! I came up with a pretty delicious recipe if I do say so myself; they remind me of a Lara Bar, but so much more interesting!

These bars have flax and chia seeds; both are known for their healthy fiber and omega-3 fatty acids as well as other nutritional benefits including a cancer fighting quality due to the phytochemical called lignan in the seeds! They are also a great source of nutritional minerals! Cinnamon also has a TON of nutrition benefits. I wouldn't consider them a protein bar, but I WOULD consider them an absolutely YUM-E superfood ENERGY bar!

*If you would like these higher in protein, you might try subbing the oat bran for protein powder

Date & Nut Superfood Bars

1/3 cup dates, soaked in 3-4 T. hot water for 15-30 minutes, then drained (reserve the yummy liquid!)

1/4 cup cashews

3 T. almond butter

1/4 cup lower sugar dried cranberries

3 T. ground flax seeds

2 T. chia seeds

1/3 cup oat bran*

1/2 t. cinnamon

1/4 t. ground ginger

dash salt
reserved liquid from soaking dates, as needed
1 T. wheat germ

*you can sub ground oats if you can't find oat bran - oat bran has better nutritional value

Line small square baking dish with parchment paper (I spray the bottom of the pan before laying parchment on top so it sticks to the pan a bit better).

Drain dates, but reserve that yummy liquid! [You can use some of the bars need a little moisture. You can also use the liquid to naturally sweeten tea! YUM-E!]

Put all ingredients in food processor (if you don't have a food processor, a high power blender will work too…although it may be difficult to get the ingredients out after mixed). Blend on low 60-90 seconds. Scrap sides of food processor bowl and blend again for 60-90 seconds on high. Scrap sides of processor bowl again; blend another 60 seconds. At this point, you should see the mixture coming together in a manner that will allow you to form the bars. If it is not coming together, add 1-3 t. of reserved liquid from soaking dates (I used about 2 t.).

Transfer mixture to parchment lined baking dish and spread with fingers until even (a tiny bit of cooking spray or coconut oil on your fingers will help you form the bars without the mixture sticking to your fingers!). Sprinkle top of bars with wheat germ.

Allow bars to set in fridge 3-4 hours. Cut into 6 bars. Store in airtight container, separating each bar with parchment paper so they don't stick together.

Enjoy when you need an energy boost, or just a chewy & sweet sinLESS snack!

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Servings: 6

Nutrition Facts per bar:

Calories 168.5
Fat 9g (1g saturated fat)
Carbs 21.5g
Fiber 7g
Sugar 8g
Protein 5g

Sodium 88mg
Potassium 50mg
Iron 10% of daily recommended value
Calcium 6% of daily recommended value
Omega 3 fatty acids about 1,020mg
Omega 6 fatty acids

Tuesday Tips for Healthy: YUM-E! cooking — LEMON!

Welcome to Tuesday Tips!

I started posting tips for Healthy: Yum-E cooking when I initially started this blog. However, I kinda sucked at keeping up with posting them. A new blogging spirit has come upon me, and I am committing to posting tips EVERY Tuesday! There it is... I said it "out loud" therefore I WILL commit :)

Each Tuesday, I will share my own tips, as well as features from other blogs that I really LOVE!

Without further ado...

Tuesday Tip for Healthy: YUM-E! cooking — LEMON!

Lemons are AWESOME. And not JUST for tea and lemon water...

When I think of FRESH food, I think LEMON! A simple squeeze of a lemon over any dish and most drinks gives it that extra kick of fresh goodness.

Giada De Laurentiis from FoodNetwork talks about her love for lemon ALL the time! Lemon juice and zest is often an ingredient in her cooking, whether she's whipping up a recipe for a pasta dish, a dessert or a good ole cocktail! 52 recipes on her personal blog list lemon as a star ingredient along with countless others on www.FoodNetwork.com.

PopSugar says, "saying lemons are a superfood is an understatement" in their article highlighting their top 10 Reasons Lemon Juice is Good for You. The cite that not only do lemons assist with weight loss, but they also aid in digestion and have "anti-cancer properties".

Perhaps my favorite line from the article, "...they add abundant flavor to a variety of dishes...". 

YES! Yes, yes, yes lemons DO!

Just today alone, I squeezed lemon into hot tea, added a extra spritz to my Lemon-dill baked chicken (previously prepped meal), and I generously squeezed lemon over my apple-almond butter afternoon snack!

Lemon is great in marinades; the acidity helps breakdown meats which can help in creating a more tender cooked product.

Lemon is AWESOME on fresh fruit, and helps keep some fresher, longer.

Lemon is a natural pair with any fish or seafood - when was the last time you had fish/seafood at a restaurant and didn't get a side lemon?!

Lemon is amazing in chicken or tuna salads (along with fresh dill like in my Lemon Dill Tuna Salad).

Lemon is great when cooking veggies for added brightness, especially greens! I almost ALWAYS squeeze fresh lemon over roasted veggies (Roasting veggies has been featured as a Tuesday Tips before!).

I dare you to give lemon a serious try, on a lot of things! I believe you will find the brightness of flavor it adds to most any dish is just delightful (and light, practically calorie free! and full of vitamins).

Cheers to LEMONS!

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Lemon-Dill Baked Chicken - Healthy: Yum-E!

Ever get tired of chicken? Especially chicken thats made healthy... grilled, baked —> PLAIN.?!

Me, too.

I have a fresh herb garden (for which I am super proud of) and have been trying to find more uses for the herbs in which are flourishing (woohoo!) despite my lack of green thumb. Proud of this use of dill! Yum-E!

Lemon-Dill Baked Chicken

3 large chicken breasts, all fat trimmed

1 lemon, cut in 1 half and 2 quarter slices

1/2 − 3/4 t. kosher salt

1/2 t. black pepper

1/2 t. onion powder

1/2 t. garlic powder

1/4 − 1/2 t. crushed red pepper (optional)

2 T plus 1/2 T fresh dill, chopped lightly

cooking spray

Preheat oven to 425 F. Blend salt, pepper, onion powder and garlic powder (and crushed red pepper if you like it spicy like me!) in small bowl. Coat bottom of glass baking dish with cooking spray. Place chicken in dish. Squeeze 1/4 lemon over chicken and season with 1/2 of seasoning blend. Flip chicken, and squeeze half of lemon over; season chicken with remaining seasoning blend. Sprinkle evenly with 2 T. fresh dill. Bake uncovered for 25-28 minutes (depends on size of chicken breast — I used 3 fairly large breasts).

You want a close up? Yeah... me too!

Take chicken out of the oven and squeeze remaining 1/4 lemon on top. Let cool for 2-3 minutes, then garnish with 1/2 T fresh dill before serving with a simple side.

Simple, yet different. Healthy, yet... Yum-E!

Nutrition Facts:
coming soon

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Eggplant Veggie Bake - Healthy: YUM-E!

Craving something Italian, cheesy, fresh, full of flavor and HEALTHY?

Wait, did I just use cheesy-italian and healthy in the same sentence? Sure did, y'all.

Oh, by the way, it's cheap too...

Eggplant Veggie Bake

1 large eggplant, sliced about 3/4 inch thick

1 small tomato, sliced thinly

1/2 small tomato, diced

1 small yellow or orange pepper, sliced thinly in half moons

1/4 small red onion, sliced thinly in half moons

3-4  fresh basil leaves, chiffonade (sliced in thin strips)

2 t. fresh oregano, lightly chopped

1/2 t. garlic powder

1/2 t. kosher salt

1/4-1/2 t. black pepper

1/4-1/2 t. crushed red pepper (optional)

1/4 + 1/4 cup reduced fat shredded italian cheeses

2 T. olive oil

1 T. balsamic vinegar

Preheat over to 400 degrees F. Spray baking dish with cooking spray. Place half the eggplant on the bottom of the dish, and layer with sliced tomatoes, followed by half the red onion & half the peppers. Sprinkle half of seasonings, including fresh herbs, then sprinkle 1/4 cup cheese. Drizzle 1 T. olive oil.

Repeat layers, except sub sliced tomatoes with diced and sprinkle remaining seasonings. Drizzle remaining olive oil plus vinegar.

Top with remaining cheese. Cover baking dish with foil. Bake covered for 25 minutes. Uncover and broil for 3-4 minutes until cheese is lightly browned.

Let cool for about 3-5 minutes, and serve.

Eggplant Veggie Bake — Healthy: YUM-E!

Nutrition Facts... coming soon!

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Starbucks Frappuccino v. Shakeology Cinnamon Coffee Frap — Healthy: YUM-E!

Gotta love a quick breakfast. It's hard to find time in the morning to make a healthy meal. So, to fast-food run, or to find something quick and easy from home?

You could run to Starbucks... I used to do this WAY too often. I'd wait in the line for about 10 minutes (ain't nobody got time for lines in the morning). I don't even like Starbucks coffee... anyone else think it's bitter?
Plain coffee - $3
Previously cooked "healthy" turkey sausage english muffin sandwich - $4
...I feel guilty before it even got in my hands.
Tax and all: about $7.50

I need something quicker, more affordable, and actually healthy.

I used Shakeology a while back and just got back into using the superfood shake mix. I don't want to call it a protein shake, because its got a lot more than protein in it.


I started making shakes again this week, and this morning's was BOMB! Coffee and breakfast shake in one? Yes, Please!

Cinnamon Coffee ShakeO Frappuccino

1/2 cup chilled coffee*

1/2 cup unsweetened almond milk

1/2 t. vanilla extract

1 scoop Vanilla Shakeology
2 t. flax seeds

1/4 t. Cinnamon

5-7 ice cubes (depending how big they are, & how thick you like your shake)

Blend all ingredients in blender. 1 1/2 minutes later, ENJOY a guilt-free, PACKED with superfood nutrients on-the-GO!

Total for all ingredients: about $4.75

*When I have leftover coffee, I sometimes store in a tupperware to use the next day. That is PERFECT for this shake!*

Nutrition Facts:

178 calories

5g fat

16g carbs

5g fiber

7g sugar

18 protein

292mg sodium

5mg cholesterol

15% Vit A

100% Vit B12

300% Vit C

55% Calcium

21% Iron

Nutrition Facts in 1 scoop of Vanilla Shakeology:

130 cals, 2 fat, 14 carbs, 3 fiber, 7 sugar, 16 protein

200mg sodium, 5 cholesterol, 10% Vit A, 300% Vit C, 50% Vit D, 50% Vit E, 50% Vit K1, 100% Vit B1, 70% Vit B2, 25% Vit B3, 100% Vit B6, 50% Folic Acid, 100% Vit B12, 30% Biotin, 50% Pantothenic acid, 30% Calcium, 25% Iron, 25% Phosphorus, 35% Iodine, 20% Magnesium, 40% Zinc, 40% Copper, 100% Manganese, 50% Chromium, 40% Molybdenum

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