Simply Tangy Balsamic Vinaigrette (Whole30 approved!)

I am historically a pre-made dressing kinda gal. They are quick and easy and tempting.

Sure, you can find premade’s with low calorie counts and even fat free. It has always been super tempting to purchase the lowest calorie dressing and then use 2-3 times the serving amount of 2 T.  I felt no guilt using them. HOWEVER, I started to think: What could they possibly put in here to make it seemingly a vinaigrette if it only has 20 calories per 2 T??? It can’t be oil, but it looks like oil… what the heck is in there?

Have YOU ever thought about what they are putting in those mixes to make them taste good WITHOUT those calories and fat (et cetera)?

Have you ever looked at the labels of some of those bottles?

Plenty of sodium, soybean oils, high fructose corn syrup, other sugar, sometimes a TON of BAD fat, preservatives and words I can’t pronounce nor understand.

Nutritionist Keri Glassman cautions that what "light" dressings save on calories and fat they often more than make up for in sodium and sugar. So true.

Personally, I am a vinaigrette gal almost always. I love the tang of vinegar in my salad! If you are with me and want an easy, quick homemade version that is delicious but also healthy without a bunch of junk, allow me to introduce you to my Simply tangy Balsamic Vinaigrette!

Simply Tangy Balsamic Vinaigrette

3 T Extra Virgin Olive Oil

3 T good balsamic vinegar (I used Publix Organic - it is affordable!)

2 t spicy brown or dijon mustard

1 T water

1/4 t salt

1/4 t black pepper

1/4 t basil

1/4 t oregano

1/8 t onion powder

1/8 t garlic powder

pinch (or 3) of crushed red pepper (option - but I love spice!)

Add all ingredients to small tupperware - put on the cap (tightly!) and shake, shake, shake. There you have enough for 4 generous 2 T servings.

Nutrition Facts per recipe

Calories: 460

Fat: 42g

Sat Fat: 6g

Sodium: 700mg

Carbs: 15g

Sugar: 6g (no added sugar - from Balsamic vinegar)

Protein: 0g

Nutrition Facts per serving (4 total)

Calories: 115

Fat: 10.5 g

Sat Fat: 1.5 g

Sodium: 175mg

Carbs: 4g

Sugar: 1.5g

Protein: 0g

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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