Okay, okay so I said my last post was the “Final Frontier” for Whole30, but I couldn’t help but bask in the glow for one last post on Day 28. Because on Day 28 I’m feeling…pretty great. Sure, it was one helluva rollercoaster (even the second time around), but I’m feeling high as a kite with the end in sight. Also….I’ve apparently turned into Dr. Seuss. I’ll spare you any more rhymes, but I do have a few more recipes up my sleeve, including green (deviled) eggs! Read on for a flurry of new recipes and some final reflections on Whole30. 

Earlier this month when I set out to do Whole30, I was actually planning to start with Whole30 for 10 days, Paleo for 10 days and Keto for 10 days to understand the hype behind these “diets”. But at day 10, it hit me that I’d be quitting on the exact day that people are most likely to quite Whole30. And I’m no quitter. So here we are, Day 28 and feeling like an Energizer Bunny with all of these good habits finally paying off. It certainly wasn’t easy…and it’s intimidating for a reason. But the pay-off is pretty amazing. Before I forget this magical moment, here are a few of my reflections on Whole30:

1.) It’s called Whole30 for a reason…it’s not intended to be sustained long-term.
Notice how Whole30 isn’t called a diet? That’s because it’s a program intended to dramatically shift your mindset, eliminate cravings and help to identify foods that are potentially inflammatory. The intent is always to return to a normal diet. But through a slow reintroduction of the off limits foods, you’re able to decipher which foods, if any,d don’t agree with your unique biome. For me, I’ve noticed that both refined sugars and dairy give me acne like a teenager. On Whole30, my skin always glows, so I’ve made small changes to eat Greek yogurt and cheese on occasion and have mostly switched to non-dairy milks like almond and coconut milk. And sugar is something that I still watch on ingredient labels. Do I still eat donuts? You bet. But it’s more on occasion and only when it’s really worth it (sorry gas station donuts, you don’t do it for me).

2.) Snacks go from auto-pilot to…auto reject.
We all know that moment around 3pm, tapping away on that keyboard, when we mindlessly reach for something to break up the monotony. It doesn’t really matter what – something with a crunch or a jolt of sugar to keep those fingers tapping along until the 5 o’clock bell. Whether we’re enthralled or bored out of our minds, it’s almost like an internal alarm that screams, “it’s snack-o-clock” whether we’re hungry or not. The beauty of Whole30, is that it sorta takes the fun out of snacking. In a good way. It makes us THINK FIRST before reaching. And more often than not, I’ve found myself rejecting that notion for a snack because if my option is chomping on more carrots – meh, I’ll pass.

3.) From wine-o to….why, no thanks. 
Over the holidays I got into some serious bad habits with all the holiday parties, stress of work and generally being holed up with the cold temps. Every night was a glass of wine and chocolate…and sometimes a double. It got to be robotic and almost not enjoyable. I actually thought giving up wine would be the hardest part of Whole30, but it’s surprising how satisfying it is to enjoy a hot cup of tea or some bubbly kombucha…then wake up feeling bright-eyed and bushy-tailed. Don’t get me wrong, I will FOR SURE be imbibing when I’m in Mexico next weekend, but I will enjoy it…and then return to that cozy cup ‘o tea while watching The Bachelor.

My final takeaway is that EATING WELL IS SO MUCH MORE FREEING. I don’t feel the need to make up for a night of purging on pizza with an intense workout…I’m 100% content with days of rest because I know that I’m taking care of my body from the inside out. I also appreciate those donut Fridays that much more when they’re an infrequent celebration vs a regular routine. I’m also not overwhelmed with choices or guilt when I have a plan in mind to start the day (or week) with healthy meals. I find when I start my day eating well, it sets the tone for continuing those habits throughout the day.

Cheers to continuing these habits long after Whole30. For some inspo, check out a few of my latest Whole30 favs!

Curried Avocado Chicken Salad 
Serves: 2

Ingredients:
-1 C of cooked chicken breast, diced & seasoned with lemon pepper
-1 avocado, mashed
-1 apple, diced
-1-2 stalks of celery, diced
-3 T raisins
-1 tsp curry powder
-2 tsp water
-1/8 tsp salt

Directions:
Step 1: Combine the diced chicken breast, apple, celery and raisins in a medium mixing bowl.
Step 2: In a small bowl, mix together the mashed avocado, curry powder, salt and water.
Step 3: Add the curried avocado to the medium mixing bowl, stirring with the apples, celery and raisins to combine. Option to eat as-is or serve in lettuce cups*. If not doing Whole30, serve with crackers or prepare in a sandwich.

*Note that while shown in cups of radicchio, recommend using butter lettuce since radicchio can be too bitter and overwhelm the flavors. Sometimes, radicchio is all you’ve got on hand though!

Lemon Blueberry Chia Pudding
Serves: 3

Ingredients:
Lemon Chia Pudding
-1 can of full-fat coconut milk
-1 lemon
-1/4 C chia seeds
-1/4 tsp turmeric (for color)
-pinch of salt
-3 T date syrup (see below, or sub maple syrup if not doing Whole30)
Date Syrup
– 1 C of Medjool dates
– 1 1/2 C of water
– 1 tsp lemon juice
Garnish
-1 pint of blueberries
-optional: sliced almonds

Directions:
Step 1: Prepare the date syrup by placing the pitted Medjool dates in a food processor with the water and lemon juice. Pulse until smooth and the consistency of syrup. Place in a mason jar to store.
Step 2: Make the chia pudding by adding the zest and juice of the lemon to a medium mixing bowl. Add the remaining chia pudding ingredients and mix well with a whisk or immersion blender until combined. Transfer to a sealed mason jar and place in the fridge overnight to set.
Step 3: Once the chia pudding is set, serve in a small glass with blueberries and optional almond slices on top.

Turmeric Avocado Deviled Eggs
Servings: 6 Deviled Egg Halves

Ingredients:
-6 hard-boiled eggs; recommend Vital Farms pasture-raised eggs for higher omega-3 levels
-1 tsp turmeric
-1 tsp apple cider vinegar
-1 avocado, mashed
-1/4 tsp salt
-1/8 tsp pepper
-paprika to garnish

Directions:
Step 1: Slice the hard-boiled eggs in half then carefully scoop out the yolk using a teaspoon, placing the yolk in a medium mixing bowl.
Step 2: To the medium mixing bowl, adding the remaining ingredients through the pepper. Mix to combine.
Step 3: Place the turmeric avocado mixture in a sandwich bag, snipping one corner with a kitchen shears. Press the avocado mixture towards the snipped corner and pipe the mixture into the cavity of the egg halves. Garnish with a sprinkle of paprika and enjoy!

Golden Milk Matcha Latte
Serves: 1

Ingredients:
– 1 1/2 C almond or coconut milk
-3/4 tsp ground turmeric
-1/8 tsp ground ginger
-1/8 tsp ground cinnamon
-1/2 T coconut oil (recommend Pearl Butter Glow Getter)
-pinch of ground better
-1 scoop of Vital Proteins Matcha Collagen *

 

Directions:
Step 1: Heat the almond or coconut milk in the microwave or the stove top until warmed (about 2 minutes in the microwave or 5 minutes over the stop top).
Step 2: Add the warmed milk and the remaining ingredients to a blender and mix until combined. Enjoy!

*I love Vital Proteins collagen for the antioxidant rich matcha and collagen, which is easy to digest and absorb. Collagen has been shown to improve hair, skin, nails, joints, ligaments and tendons. 

Cashew Ricotta & Smoked Salmon Cucumber Sliders
Servings: 12 slices

Ingredients:
-1 cucumber, sliced
-1 package of smoked salmon
-1/2 red onion, small diced
Cashew Ricotta
-1 1/2 C cashews, soaked overnight (or at least 4 hours)
-1/2 C water
-1 T apple cider vinegar or lemon juice
-1 clove of garlic
-2 T nutritional yeast
-dash of onion powder, salt and pepper

Directions:
Step 1: Prepare the cashew ricotta by placing all of the ricotta ingredients in a food processor. Pulse until smooth and creamy. Place in a small bowl.
Step 2: Prep the cucumber sliders by spoon 1 T of ricotta on each slice. Top with a 1-2 inch slice of smoked salmon roll and a few diced onion pieces. Enjoy as an appetizer or snack.

The post Whole30 Reflections appeared first on The Shooks Life.

Eat well, move daily, laugh often, sleep lots and love your body. Repeat for life.

Is it really that simple? Maybe. At least it feels a heckuva lot simpler on Day 21 of Whole30. Scientists are still arguing whether 21 days is truly the magic number for forming a good habit, but I’m starting to believe in the magic. Meal prep is the norm, I’ve got a roster of MVF’s (most valuable foods) to save the day and the sugar dragons seem to be hibernating for the winter. Sure, I’m still looking forward to tacos in Mexico in 2 weeks, but I’m also not agonizing over my every meal. Hopefully you’re feeling those good habit vibes, but if you’re still looking for some recipes to shake up the last nine days and tips to surviving social outings, you’ve come to the right place! Read on for the dEATs.

Three weeks in and we are in the home stretch people! Hallelujah. The light is at the end of the tunnel and it feels pretty easily within reach. Meal prep is mastered and the Whole30 rules are incinerated in our brains. Question is, have you been avoiding social outings with…outsiders? You know, the deviants who are gobbling up bread and pasta and chocolate, while you’re on the road to body euphoria. Yeah, I thought so. But now that we’re fully in control of our cravings, we can theoretically go out to a bar, restaurant or party without caving. Yes, you can! And here are a couple of my tricks for staying the course while out ‘n about:

Socializing on Whole30….Yes, It Is Possible

1.) BYOB: Bringing your own (compliant) beverage is the key to survival. Some of my favs: GT’s Kombucha, LaCroix and Spindrift Sparkling Water. They’re all bubbly, flavorful and give you something to sip while others imbibe. And if you want to make your own “mocktail” one of my favorite concoctions is a 50/50 mix of LaCroix Sparkling Coconut Water and Pom Wonderful Cherry Pomegranate Juice. Add some ice, a sprig of mint and you can fake it all night long.

2.) Stash Snacks…Everywhere!: Bringing your own snacks is totally acceptable. Be a pack rat. I like to stash some Cuties, Larabars and even some carrots and a single serve Wholly Guacamole cup. Also, eating a little something beforehand will help. A cup of Kettle & Fire Bone Broth will curb my cravings for something salty and indulgent while an apple with NuttZo 7 Nut and Seed Butter will curb any sweet tooth.

3.) Find Compliant Restaurants or Takeout: Restaurants are buying into the trend with more and more offering compliant offerings. For example, Chipotle has a Whole30 Salad Bowl loaded with carnitas, fresh tomato salsa and more guac than you’ve ever seen. If you’re in Chicago, Kitchfix offers a variety of Whole30 meals that you can order in advance, heat and eat without any subscription. Use this link for $20 off your first order.  True Food Kitchen is another of my favorite “nicer” restaurants. Wherever you live, don’t be afraid to call a restaurant in advance and ask. I promise you won’t be the first person!

It’s totally doable to stay on track and still be a social queen (or king) with the right game plan. The worst thing though, after all this work, would be to call it quits! Just envision how good it’s going to feel to finish…and finishing isn’t Day 27, friends. Cheers to making it to Day 30…the Final Frontier.

Read on for another roster of recipes to help ya get there! These ones are super simple, especially if you’re feeling meal prepped out by this point!

Chipotle Sweet Potato Hash
Serves: 4

Ingredients:
-2 sweet potatoes, diced
-1 bell pepper, diced
-1 small yellow onion, diced
-2 tsp cumin
-1/2 tsp paprika
-4-6 Vital Farms pasture-raised eggs
-salt and pepper to taste

Directions:
Step 1: Heat a large skillet over medium heat on the stove top with a tablespoon or two of olive oil. Once sizzling, add all of the ingredients up to the eggs. Stir to combine and cover, stirring occasionally for 15-20 minutes.
Step 2: Once the sweet potatoes are easily pierced with a fork, make 4-6 wells within the hash. Gently crack an egg in each of the wells. Cover and cook for 5-8 minutes, or until the eggs are set.
Step 3: Serve with some fresh fruit and optional garnish of salsa and guac. Enjoy!

Butternut Egg Nests
Serves: 3-4

Ingredients:
-1 package of Cece’s Organic Butternut Spirals
-1 jar of Rao’s Tomato Basil Marinara
-6 Vital Farms pasture-raised eggs
-Italian Seasoning
-Salt and Pepper, to taste

Directions:
Step 1: Pre-heat the oven to 400 degrees Fahrenheit. Spray a sheet pan with olive oil then using Cece’s Butternut Spirals, form circular nests with a well in the middle. Make sure the nest is wide and dense enough to hold the egg. Season with salt, pepper and Italian seasoning then place in the oven for 2-3 minutes. This helps to pre-cook the spirals and ensures the egg when you crack it into the nest since the pan will be hot.
Step 2: Remove the sheet pan from the oven and gently crack an egg in each of the nests. Return to the oven for 6-8 minutes. The egg will continue to cook a bit when you take it out of the oven to cool, but err on the side of 8 minutes if you like your eggs more done.
Step 3: Serve 1-2 nests per person with marinara sauce and your favorite fresh fruit.

Coconut Cacao Chia Pudding with Raspberries
Serves: 3

Ingredients:
Cacao Pudding
– 1 can of full fat coconut milk
– 3 T Navitas Organics Superfood Cacao Powder
– 1 tsp vanilla extract
– Sprinkle of Himalayan salt
– 1 T date syrup (below; sub maple syrup if Paleo)
-1/4 C chia seeds
Date Syrup
– 1 C of Medjool dates
– 1 1/2 C of water
– 1 tsp lemon juice
Garnish
– Raspberries

Directions:
Step 1: Prepare the date syrup by placing the pitted Medjool dates in a food processor with the water and lemon juice. Pulse until smooth and the consistency of syrup. Place in a mason jar to store.
Step 2: Make the chia pudding placing the coconut milk, data syrup, cacao and salt in a medium mixing bowl. Use an immersion blender or whisk to combine all of the ingredients. Add the chia seeds and mix together with a spoon until combined. Place the entire mixture in a large mason jar and refrigerate, covered, overnight.
Step 3: Once the chia pudding is chilled, serve in small glasses with raspberries on top for garnish.

Slow Cooker Butternut Squash Coconut Chicken Curry with Cauliflower Rice
Serves: 4-6

Ingredients:
– 1 can of full-fat coconut milk
– 12 oz of vegetable or chicken broth
– 4 T of Thai red curry paste
– 1 T coco aminos (or soy sauce if not doing Whole30)
– 1 T freshly minced ginger
– 2 tsp fish sauce
– 3 cloves of garlic
– 1 lb of chicken breasts
– 1 butternut squash, peeled and medium diced
– 1 yellow onion, medium diced
– 1 tsp salt
– 1 tsp crushed red papper
– optional red pepper flakes, cilantro and limes for garnish
– option to add your favorite vegetables to the curry such as red bell pepper slices, broccoli florets or zuchinni
Serve with cauliflower rice and your favorite vegetables.

Directions:
Step 1: Add all of the ingredients with the exception of the coconut milk, to a slow cooker set to low heat. Mix to combine, cover and let cook for 3 hours. Note that you’ll be removing the chicken and blending all of the ingredients to create a thick curry, so no need to perfectly dice everything.
Step 2: After three hours, remove the chicken and set aside on a plate. Add the coconut milk to the slow cooker, then use an immersion blender to combine all of the ingredients into a thick sauce. Cover and turn heat to high. Add any additional fresh vegetables you’d like to include such as red bell pepper strips, spinach, kale or even broccoli. While the curry continues to simmer, small dice or shred the chicken. Add to the curry and cover again. The curry should be done at this time, but allow to cook a bit longer for the flavors to meld and/or for the newly added vegetables to cook. Taste and if it’s not flavorful enough, add 1 tsp of curry powder.
Step 3: While the curry continues to cook, heat a teaspoon or two of olive oil in a medium pan over the stove top on medium heat. Add a bag of pre-packaged cauliflower rice to the pan. Season with salt and pepper, stirring occasionally until the cauliflower rice is softened.
Step 4: Serve the butternut curry over the cauliflower rice with a squeeze of lime juice and optional cilantro garnish. Feel free to top with your favorite steamed vegetables.

Cheers to making it to Day 30, friends!

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