Whole30 Wednesday / bare basics

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 Happy Whole30-day-14 (to me). It's day 14 and I'm....waiting for day 16 when they say you get the amazing energy boost injected throughout your body. Until I get my new found bounce, here's how the journey has gone so far:

- I feel like rat-droppings, let's be honest - but my clothes are fitting better
- Eating clean and fresh isn't a chore; it's great. I'd just prefer to have a latte (full fat and full stick-my-finger-up-at-no-dairy-clenses) every morning
- My energy isn't crash hot but I put this down to 9-5pm work commitments being more than just 9-5pm hours, plus the stress-pest that follows me home from my office desk
- I've noticed a shift in my body composition. It's been a slower process than I hoped but I'm shuffling the annoying pinchable skin off bit by bit

The thing with Whole30 is you've just got to stick to it. I'm feeling that more on day 14 than ever. Just bloody stick to clean, basic food!

My motivation?
- Kick the tired, cranky, crampy, bloated horribles away
- I need to be in a white leotard in 4 weeks. If that's not motivation to feel like a lean, clean pirouetting machine, I don't know what is

Whole30 Wednesday / Lemon tonic

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Week 2 of Whole30 has been going OK, thanks. Here's the deal with week 2:

- I haven't been fighting huge huger or sugar cravings
- I'm waiting for day 16 where the energy-bug kicks in
- I've been sleeping like a log (but feeling like I need more than I'm getting). I can't keep my eyes open past 10pm
- I admit I have 1 day off of Whole30 per week (tsk-tsk me, go on) but I still see and feel results
- Speaking of results, something is happening - my stomach is getting flatter(ish) slowly
- I do feel an emotional wreck, I admit. Those around me would be nodding their noggins off, reading this. I'm a little tired, drained, unsure of my progress and over-thinking everything. Fear not, I'm not giving up
- Skin is in its detoxifying stage (which isn't so pretty), my eyes are looking a little brighter and my complexion is showing signs of a glow peeking through the dull patches
- Training is beginning to feel better. Balancing up en pointe (ballet point) is feeling easier as I'm staring to feel less groggy, achy and "full"
- I'm feeling healthy and light, even if I'm not quite looking it yet

Tip!
Adding lemon to water is also a perfect habit to get into whilst on Whole30. I try to keep a lemon at my desk to squeeze into a cup of hot water throughout the day - makes you feel like you've stepped into a spa retreat, not to mention the health benefits going on.

Whole30 Wednesday / This too shall pass

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 Who knew changing your life wouldn't be all sunshine, roses and ponies? Currently, firmly settled in Day 3 of the Whole30 challenge, I'm experiencing a willingness to eat copious amounts of dairy and sit on my backside doing nothing much more than aggressively drag paint across a canvas. What I will do, however, is get a grip and realise that this too shall pass! Oh how wise we become when sugar is no longer the happiness-generator.

So if you're keen to know why Day 3 is a killer, here are the Whole30 rules - you must agree to these ugly terms and conditions (with a silent nod to yourself) if you want to get to the promised sunshine and rainbows on day 30.

Why it's good for you:

1. Whole30 strips all gut-disrupting, inflammatory, insulin-spiking, calorie-dense foods for a full 30 days.
2. Allows your body to heal and recover from any foods provoking all the ugly stuff like bloating, allergies, inflammation, etc.
3. Pushes the "reset" button on your metabolism

The rules:

1. Do not consume added sugar of any kind, real or artificial
2. Do not eat processed foods
3. Do not drink alcohol
4. Do not eat grains
5. Do not eat legumes
6. Do not eat dairy
7. Do not eat white potatoes
8. No “Paleo-fying” less-than-healthy recipes – no “Paleo” pancakes, “Paleo” pizza, “Paleo” fudge or “Paleo” ice cream      

 It's pretty simple, really. Have fun and let me know if you're giving it a bash! My pinterest board is loaded with meal ideas and blogs of inspiration.

Whole30 Wednesdays / Oops!

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It's time for a Wednesday update on tips and lessons gained while being on the Whole30 challenge (which, in case you don't know, means staying away from eating legumes, grains, dairy, processed food and drinking alcohol).

Confession: This week, I'll admit, my heel has fallen and dragged behind the wagon. I haven't fallen completely. I've consumed a couple of soy lattes. I know, I know, you're tsk-tsk-ing me. I've not planned my meals well this week and when feeling under the weather, stressed (compliments from my work load) and stretched to the limits, I've needed something more substantial to silence the hunger pains. Soy has been my go to.

Moral of the Whole30-story is, be prepared and plan your food for the week. The busier you are, the more you need to get onto that planning!  My pinterest board has a heap of recipe ideas.

Whole30 Wednesdays / Ditch the scales

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Whole30 (for those that aren't aware, involves cutting out dairy, legumes, grains, sugar, processed food and alcohol for 30 days) is more than just a weight loss solution. Sure, the weight melts away but there are bigger and by far better benefits. From my experience, the greatest are:

- No sugar means brighter skin, no more aches and inflammation and no more sugar highs (and lows)
- Learn to love black coffee and you'll be laughing your way through Whole30
- Energy! Get yourself beyond the detox phase and you'll have this consistent energy from the minute you wake up!
- No hunger between meals and less need to snack
- Reduced bloating from carbs and dairy
- You will feel leaner and lighter
- Exercise becomes easier as you gain more energy. Plus your muscles recover quicker thanks to the protein you'll be eating.
- Eating whole, clean food just feels good and it shows. Your skin with thank you.


Keep the focus away from the scales. From experience, I've found that centering Whole30 around weight loss ends up in a failures flop. Here's 5 reasons to break up with your scales.

ps. Krystal over at Village has a really great review and insight into her first Whole30 challenge.

#AugustChallenge anyone?

training...and training...and training...

6 months, 5 pairs of pointes, 2 tubes of voltaren = productivity at its best!

Anyone keen to get an #AugustChallenge started?

I'm tackling a few this month (ballet training whether I like it or not); it'll be my heaviest month of training and shape-shifting:

#AugustWhole30 is on, for the next 30 days. Follow my Whole30 Wednesdays for support.
A #LunchRun will be taking priority a few times a week to detox my cluttered mind.
#MorningBallet sessions will have me training before the stars fade away. Every day.

ballet wake-up calls

Can't wait. Let me know if you're tackling a challenge of your own.

By the way, although (very) late jumping on board, I'm on twitter (I know). Let's link and #AugustChallenge the month away.

Have a great week guys.  Maria x

Whole30 Wednesdays / Kale

This week it's all about Kale. The green stuff that ticks all the good-for-you boxes.

Kale has been a lifesaver during my Whole30 days. My favourite (quickest and easiest) way to use it is mixed into chicken broth - a delicious and quick mid-week meals. Here 's the recipes...

Recipe #1 Maria's Chicken Broth with Kale and Coconut Oil:

Directions: Boil up a chook (add a little salt and pepper to the stock). Once this is ready (an hour or so later) get a smaller saucepan ready to prep your single-serve of soup. Keep the rest of the stock in the fridge (or freezer) for quick soups all week long.

Single-serve soup:
Fill a small saucepan with stock (enough to fill your soup bowl)
Add some boiled chicken pieces
Chop some raw garlic (I like about 1/2 a clove, but I'm a bit strange like that)
Add a bunch of herbs (your pick)
Chop and add Kale
Add broccoli/snow peas (any greens go nicely in this)
Stir in a tablespoon (or less) of Coconut Oil
Add a dash of Sesame Oil to taste (optional)

Once the greens have just cooked through, serve immediately and sprinkle in freshly chopped spring onion.

Recipe #2 A sneaky Kale Snack:

Place washed and dried kale leaves (not the stems) on a baking sheet. Drizzle with olive oil and sprinkle sea salt. Bake on high for 10-15 min until crispy. Very addictive!

Whole30 Wednesdays

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That's right. I'm a Whole 30 kid again (for the 3rd time). As I work through the next 30 days of clean eating, I'll be talking about all sorts of health tips, tricks and recipes in my series of Whole30 Wednesdays - inspiration to get you through the Whole30 challenge or to incorporate some healthy habits into your days.

This week is all about: Coconut oil
Trekking the Whole30 trail has made me more aware of the things I'd once thought of as (ehhm) all-talk-no-action-health-foods. I'm eating my big, fat words! I've realised there are some brilliant health food additions that DO make a difference (inside and out)...like coconut oil. Whole30 is the perfect opportunity to get this versatile ingredient into (or onto) you. Here's why.
Controls weight
Eases digestion
Supports immunity
Boost metabolism
Stops sugar cravings because a good fat like coconut oil is more satiating than carbs
A nourishing skin moisturiser by replenishing skin with natural oils
Deep conditioning treatment for your hair
Reduces toxic build up in your skin if you drink it - add to tea or coffee or drink coconut water.
Helps with cholesterol

Whole30 Week 1 tip: KEEP AT IT!
Push through and get yourself to 7 days. It's smooth(er) sailing from then on. Here are my previous reviews. The first week is the killer but it's worth it! Hand on heart, this is the best lifestyle change I've made - why I keep sticking by it!

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What is Whole30? Just think no carbs, processed food, alcohol, dairy, grains, legumes, sugar.

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The way you feel in week 1 depends on your eating habits before you kick off the 30 days - you can feel a whole lotta good or a handful of crappy. Thankfully I didn't overdo the "one last final binge (never a good idea) of sugar, carbs and dairy so I'm feeling pretty bright and chirpy today. No headaches and no moodiness related to sugar bans.

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Have you tried incorporating coconut oil into your days or cooking? If you have some recipe ideas I'd love to hear them.  

Have a bright and healthy Wednesday! Maria x

Whole30 Wednesdays

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Anyone been eating the Whole30 way? If not, I can totally understand. But you're missing out on one thing...this "ice-cream" recipe, completely dairy, sugar and guilt free!

Ingredients (Serves 4) :

• 4 ripe bananas, peeled and sliced into thin rounds
• 1/4 cup roasted almonds, finely chopped
• 2 tablespoons plus 2 tsp maple syrup, divided (if you're on Whole30, just leave this out)
• 1/2 teaspoon coarse sea salt
• 1/2 cup unsweetened almond milk
• 1 teaspoon pure vanilla extract (again, Whole30 eaters may swap this for a fresh vanilla pod)

Prep:

1. Place banana slices in a single layer on a plate or tray lined with parchment or wax paper; freeze at least 3 hours. 
2. In a bowl, combine almonds, 2 tsp syrup and salt. In a food processor, pulse frozen banana slices, milk, vanilla and remaining 2 tbsp syrup, scraping down the sides as necessary, until mixture is the texture of soft-serve ice cream. 
3. Spoon into bowls; sprinkle with almond mixture. You're done.

The skinny:
201 calories per serving, 5 g fat (1 g saturated), 39 g carbs, 4 g fiber, 3 g protein

 

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My tips to get you beyond week 2 of whole30:

Fair to say, week 2 can be a challenge. Your body is adjusting to different energy supplies and your eating habits are getting a less than subtle kick. You might be noticing a difference in your appearance (already) and those energy levels may start to feel a boost - if you wake up ready to rock, you know this thing is working. Now is NOT the time to treat yourself for a sign of good things to come. Here's how I stay on track: 

1. It's all in the mind. Quit the emotional association with guilt ridden foods - this isn't the only way to treat yourself. You'll always (always!) feel better after a massive serve of greens...and you'll learn to love them just as much as a handful of celebratory-choc-coated-anythings.

2. Chew your food until you can chew no more! Helpful for digestion and eating the right portions. Fact.

3. This is pretty much HALF WAY! Focus on how great you're feeling and keep going - it's in the mind. 

Whole30 Wednesdays

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Welcome to day 2, for those on board the Whole30 challenge (with me). Every Wednesday for the next 30 days I'll be posting my tips and tricks for getting through this lifestyle change. I know (you're rolling your eyes) there are plenty of bloggers talking about Whole30 but I'm writing for those of us with less time on our hands for food prep.

My on-the-go grilled venison back-strap and Chinese cabbage.

Thanks to my past Whole30 experience, I've fine tuned Whole30 eating for us time-poor folk who require maximum nutrients for high energy output. My meals may get straight to the point (see the grilled venison and cabbage above) but I know how to pull together enough to sustain me through a day's work and 2-3 solid hours of ballet every night (and once home, focus my mind on my piano diploma). If you like the sound of getting through 15 hours straight with physical and mental energy to burn, read on.

Getting in the swing of Whole30 eating isn't as tricky as it seems. Here are my tips to make it through week one for the time-poor.

1. You'll be buying more from the fruit and veg store. Apples and blueberries became my pals. Try and buy organic where you can; the produce has a bigger flavour punch and keeps you satisfied (not to mention the "it's better for you" thing).
2. Lettuce cups with tuna (or whatever you prefer) and fresh herbs will change your life. Literally rip some lettuce and herb leaves (shove them in a zip lock bag), grab a can of tuna and you're set.
3. Eggs. Stock up on them, boil them and have them ready to go! These babies are the easiest options for lunch on the run.
4. Banana and a handful of nuts - this option can be a brekkysaver (think driving to work).
5. Steak. Buy and freeze individually. Every few days you'll need one! Simply cooked in coconut oil (or an oil-free pan), drizzled with lemon/lime juice and sprinkled with seasoning is the way to go.
6. Coconut oil. Good for you in so many ways, this is also the thing to use for a little oil in your cooking. My girlfriend gave me the tip of adding a teaspoon in my tea (any tea) or coffee. It's delicious!
7. Look forward to the weekend (this is when you might have more cooking time). Breakfast becomes my "treat" - I can't wait to get into omelette packed with mushrooms and truffle. Yum.
8. A Whole30 grocery list and my pinterest board for inspiration.

The biggest tip for day 2:
Today is the worst you'll feel (drink a pot of herbal tea to drown your sorrows). You're realising there will be no sweet-treating through 3pm but you'll get through it (and the headaches), and once you do there will be no looking back! I promise.

salmon for dinner? via

This blog has a heap of Whole30 certified recipe inspiration for brekky, lunch and dinner.

p.s. The first time I tackled whole30 I took weekends off! I still noticed results and felt it was much more manageable. If you want to try this version, enjoy a latte or something on the "no" list. See how you go. The interesting thing is, you may no longer crave it come the weekend.

Fine print: these are just my tips on tackling the challenge. I'm no nutritionist, I just know what works for me. I hope it's useful and helpful for you too. If not, please ignore.

Whole30: Take 2

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Whole 30 round 2 has kicked off for me today. I know hearing about Whole30 might be getting old  but I'm carrying on with this good thing regardless. In case you've missed it on my previous posts, Whole30 is all about saying no to sugar, alcohol, legumes, grains, dairy and anything else you think of that's processed. Think all things green, plenty of fruit, clean protein, herbal tea and black coffee and you're on your way to Whole30 success.

Here are some of the benefits you'll experience on Whole30:

1. This is not a fad. It's a way to clean your diet and bring it back to basics...for good.
2. Say goodbye to aches, inflammation and irritating gut cramps. I was skeptical too, but Whole30 shakes your body up so much that niggling pains disappear. I began training (ballet) better than ever and at the end of the day I wasn't sucking an irritated stomach in.
3. You'll have a refreshing energy from the minute you wake up.
4. You won't crave sugar.
5. You will lose inches. This is not the reason to tackle Whole30 but it sure is a nice side effect.
6. You will sleep like a bambino.
7. Your skin will glow and your hair will be goddess-like.
8. You need discipline for the first week. After that, it's a piece of cake!

So, who's joining me? Let me know if you're keen to tackle mon-fri (weekends free) Whole30 style. I'll be posting Whole30 Wednesday tips, tricks and recipe ideas if you're up for the fun.

Boost me!

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It's been all a bit too much "humph" for me this past week. You know the times when you've driven yourself into the ground by tackling maybe a touch too much? That's me. Problem is, I'm struggling to get out of it. I've tried coffee, sleep, herbal tea, putting my feet up, getting my heart rate up, painting to Bach, playing through some Bach pieces, hot showers, fresh foods, soothing soups and a lot more coffee...nothing is working.

What's your tonic for re-loading your step with a spring and getting that glint in your eye again?

Maria xo

P.s. Through my Whole30 challenge, I was the total opposite. It's interesting to realise that the introduction of more toxins and non-Whole30 foods may have a huge part to play to the crash and burn of my energy and mood.

Whole30: bouncing off walls

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I can claim a solid (almost) three of weeks of the Whole30 food challenge/lifestyle change (not a diet!) and I'm feeling damn fine to boot! My energy is up, my stomach is f-l-a-t, I'm sleeping like a bambino, fitting into my clothes with room to spare and I'm thinking clearer. I'm not missing dairy, I don't crave sugar, I don't depend on coffee, I'm a hot-water-with-lemon-and-a-cinnamon-stick-converted-sipper aannd my skin is getting its glow back!

I should mention I didn't choose to tackle Whole30 for weight loss and I already had a reasonably clean diet. Tackling it was more a test of my willpower and I was curious to see if my gut really was reacting to grains, sugars and my cheese addiction.




The kind of stuff Whole30 gets on your plate. via

 Results so far:
1. I've lost inches. Getting into a ballet leotard every day of the week is a perfect measure of fat loss/gain (like it or not) and I could tell my mirrored reflection was looking leaner. You're not meant to weigh yourself on Whole30 (it's called willpower), but I had to confirm things with my scale pin! I've lost 2.5kg.

2. Speaking of willpower, I've fallen flat on my face over each weekend (Greek Orthodox Easter followed by Mother's Day celebrations will do it do you). So, I've basically done Whole30-weekdays and had a day off to enjoy something non-Whole30 once a week. Tsk tsk me if you must but I haven't fallen into a Whole30-failures-pit and I'm still seeing results.

3. My gut most definitely reacts to the non-whole30 stuff - dairy and grains. That wasn't a fun trial.

4. My skin is lookin' good. All I'm applying these days is my Aesop Fabulous Face Oil, a little mascara and I'm off!

Realisation:
I should've been more prepared to kick something like this off to go for gold (30 days straight). However, I really think weekdays of Whole30 eating with a couple days off is do-able and a much more longer-term approach. My results speak for themselves! I feel better heading to training with a light (did I say flat!) stomach, I don't have as many aches and irritations and I can pop anything on from my wardrobe without feeling pinched, squeezed or 'fat.' Not willing to compromise that for a cup of ready-to-bloat-me milk any time soon.

Friday's Finds

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What a week! How was yours? In between the usual work, ballet training and general life-stuff, I haven't had much time to do much more. But I did save these few sneaky finds to get us through some Friday minutes!

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1. You know those Thriller moves? I found the step-by-step how-to on nailing them. See my write up here!

2.  Are you awesome? Hard to tell? Click here to confirm (and refresh JUST to make sure)!

 

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3.  Oh my! Serve me up some sweet design sense from Paul Hecker and I'm putty in your digits. Check out his interview with Design Files and his stunning work here. Excuse me while I get my breath back...

See you on the other side of another two days of recovery! xo

Whole30: cue the violins





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Whole30 is testing me! I won't lie. My first week is almost up, I'm feeling cleaner and definitely leaner...but...there's a 'but.' Actually, there are a few. In absolute, total, black and white, hand on my heart honesty, I'm struggling. This has more to do with my (self imposed) ban on meat for the first 7 days of Whole30. If you take on the Whole30 challenge, you're not meant to leave meat out*. The lack of food (in general, lets be honest) is stirring my emotions to overdrive.

Cue the violins....there's no sugar or starchy carb to cure my aches. I'm feeling a little trapped in the emotional department this week and  to top it all off I've had one of the treasured people from my world move to a far away place.

My girlfriend and her husband have moved from a 20 minute car ride away to...Berlin! I hold the well-used excuse of 'glorifying busy' and allowed it to get in the way of more regular catch ups with this lady (poor form). My usual, rational self would be quite OK with all that but the sugar-ban has made me feel like a chunk of my heart has been twisted, knotted and firmly stuck in my throat. And there's not a chocolate-coated-anything to cure me!



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To put all that in a few words, there's nothing else to do but get a grip (and a hug from the boy helps)! Plus, I have a ballet class to get to tonight, to centre myself and reclaim a spring in my step! Grateful to be able to pluck myself out of the grumps.

*Meat protein is essential to help you feel fuller for longer! Plus, your body works more efficiently, especially if you're burning up calories in a workout, or in my case ballet class.

Give it up / Whole30

Sugar, alcohol, dairy and grains - we will be miles apart over the next 30 days! I'm inspired to kick off a 30 day lifestyle change after reading about Krystal's (from Village) Whole30 challenge - you can read more about her story here.

Basically, Whole30 will see you totally strip a few food groups from your diet for 30 days and get your body bouncing back in the most incredible form. Sounds good to me.

I kicked it off yesterday; cutting out all the psychologically unhealthy, hormone-disrupting, gut-churning, inflammatory food groups. My reason behind this isn't centred around reducing the kg's that my scale-pin points to either (although it's not a bad 'side effect'). My motivation is to do with centering my body, metabolism and energy levels again. My schedule of not enough sleep, busy work days and ballet training through most of my 7 day week (topped with a few champion attempts of getting to the gym in a lunch hour) knock my energy supplies d.e.a.d! And it's not just my energy that's suffering. The stress has become obvious in my less-than-glowing complexion!

If you're interested in the journey, let me know. I'd be happy to share the experience, recipes, tips, thoughts. I've also got a Pinterest board going with all sorts of recipes and blogs for motivation.

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A few things I'll be reminding myself over these 30 days are:

 

1. This is NOT hard. Triple pirouettes on point are hard! Drinking coffee black is. not. hard!

2. There is no such thing as a "slip" up.

3. This will require effort!

4. Modifying the rules on the wine-ban is cheating!


The smaller print via:

Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.
More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

• Do not consume added sugar of any kind, real or artificial.
• Do not consume alcohol, in any form, not even for cooking.
• Do not eat grains.
• Do not eat legumes.
• Do not eat dairy.
• Do not consume carrageenan, MSG or sulfites.
• Do not eat white potatoes.

In addition, no Paleo-ifying dessert or junk food choices.

One last and final rule. You are not allowed to step on the scale or take any body measurements for the duration of the program.

A few concessions:

• Clarified Butter or Ghee.
• Fruit juice as a sweetener.
• Certain legumes. green beans, sugar snap peas and snow peas.
• Vinegar.