WHOLE30 Post Script Part II – Recommended Resources

What do YOU need to successfully complete your own WHOLE30?

WHOLE30 Follow-up Part II – Today’s entry is a continuation of my WHOLE30 follow-up series. In case you missed my first WHOLE30 Post Script, be sure to check it out here. In that post, I discussed the positives and negatives of the program. As I mentioned, for both Hubs and me, the pros far outweighed the cons. I continue to eat a primarily WHOLE30 diet, and we plan on doing another round at some point in the relatively near future. So today I will discuss the foods, tools and resources I recommend to help you successfully complete and enjoy your very own WHOLE30.

The Foods:

1. Tessemae’s All Natural Dressings – As I wrote about in my Mayo Fiasco post, making your own salad dressings is admirable but not always a successful venture (at least not in my experience). Tessemae’s offers a number of WHOLE30-approved flavors and is available at several major market chains and online. Don’t fight it. Just buy it!
2. Wholly Guacamole – life-saving! You’ll use it as a salad dressing, snack, and go-to condiment.
(Save $1 on any WG product with this coupon)
3. Gwaltney’s No Sugar Added Bacon – bacon should really be viewed as a condiment rather than as a protein source. But should you decide to consume bacon during the WHOLE30 (I didn’t, but Hubs did), make sure you select a brand that contains no added sugars. This product not only has no added sugar, it’s also reduced fat (which is great because the bad stuff is usually stored in the fat of the meat) and cooks up nicely. The brand is readily available at Wal-Mart Supercenters.
4. Aidell’s Fully Cooked Chicken Sausages. The Organic Chicken & Apple sausages quickly became a fav at our house! And they’re indispensable for those nights when you’re in desperate need of a dinner entree (see my Day #15 post).
5. Carrington’s Coconut Oils (solid and liquid varieties)
6. Butterball Extra Lean Ground Turkey Breast – As the Hartwig’s discuss in It Starts with Food, organic, grass-fed meats are always preferable. But we weren’t always able to afford those. So, the next best option is to select the leanest cuts of meat available (in order to avoid contaminants stored in the fat). Enter extra lean ground turkey, turkey tenderloins without marinades, etc. I used Butterball ground turkey breast in several WHOLE30 recipes including Turkey Cabbage Skillet and Paleo Thanksgiving Meatballs.
N.B. – Jennie-O makes a great line of fresh lean turkey products we recommend as well. But the Jennie-O turkey bacon contains added sugar so be sure to check labels before purchasing!
7. Coconut Secret Coconut Aminos Sauce
8. Frozen Boneless, Skinless Chicken Tenderloins (e.g. Tyson)
9. Nonstick Coconut Oil Spray (I used Pam)
10. Sweet potatoes – Keep a steady supply on hand. I used these in various ways as a side dish whenever we needed a bit more carbs. They’re indispensable!
11. Baby red potatoes and frozen, ready-to-use shredded potatoes – similar to above, they little guys saved me on more than one occasion when I had no idea what to serve with dinner. They’re ready quickly and amenable to a multitude of different preparations.
12. Frozen Steam-in-the-Bag Vegetables – Green Giant and PictSweet brands worked well for us because they’re readily available in our area. Check your local grocers’ frozen food sections for options available near you. Just remember corn is not a vegetable (it’s a grain), and peas (sweat peas, baby peas, black-eyed peas etc.) are legumes and not approved during the WHOLE30. Stick with green veggies like broccoli, spinach, green beans, brussels sprouts, cauliflower (not green but you catch my drift), and you’ll be fine. Oh and skip the bags that say “sauced” or “in sauce.” Those are guaranteed to have unapproved ingredients in them!
13. As many fresh fruits & veggies as you have room to store
14. A variety of nuts and seeds – you don’t want to go overboard with nuts, but they make a great salad topper and are a handy snack in a pinch. Just remember to keep it to 1 handful, not 6!
15. Eggs, lots and lots, and LOTS of eggs. As per the all-important oft-referenced official WHOLE30 timeline, you will eat so many eggs, so frequently and in so many iterations that you’ll likely be tired of them by day 10 or 11. But, trust me, you’ll keep on eating eggs throughout all 30 days so keep your supplies up.

The Hardware:
• Nutribullet or Vitamix – having a sturdy and powerful blender on-hand proved invaluable for us!
• Large, nonstick frying pan – I used one nearly every night during dinner prep
• Parchment paper and/or aluminum foil

Helpful but Nonessential:
• Digestive Enzymes – I mentioned using digestive enzymes in my first WHOLE30 Postscript. For me, these were essential due to my compromised digestive capacity and in order to transition to a meat-based diet with higher protein and fat content than I’d previously consumed. Also, as I mentioned, I was hit with several hefty doses of antibiotics during labor which totally disrupted the balance of my intestinal flora. That’s a fancy/polite way of saying – I got gassy after every meal. My stomach seemed to be always distended, and I could relieve the bloat no matter what I tried. Some of the tummy swelling was related to diastase recti (which I discuss at length in this post and which is dramatically improved as I continue with my MUTU exercises). But a lot of the bloat was due to poor digestion, and enzymes have really helped. I’ve tried several brands and have found the best results (for me) with Enzymedica Digest Gold Capsules. In the USA, these may be purchased at Vitamin Shoppe stores (and Vitamin Shoppe online). And they are available from iHerb as well as Amazon.com.
• Food Processor – for most things, a high-powered blender worked just as well if not better
• Nonstick electric skillet
• Hand mixer or emersion blender (AKA “boat motor”)
• Popsicle molds for making healthy no-sugar-added juice pops as posted here
• Toaster oven
• Outdoor gas or charcoal grill, though a large Foreman (tabletop) grill could also work

*** A partner – This may be the most important “thing” to have in your corner in order to improve your chances of successfully completing a WHOLE30. I would never have made it through all 30 days without the support and accountability my husband provided. Need proof, check out how quickly he caught me cheating. Likewise, we both needed the support of my mother (who lives with us but did not participate in WHOLE30 with us). My mother agreed not to bring cookies, candy and fast food into the house for the entirety of the 30 days. This was really helpful because there were days when I’m not completely certain I could have withstood the temptation. So, it’s important that you have the support of your family, spouse or roommate(s) even if he/she/they are not actively doing WHOLE30 with you.

Stay tuned for my third and final WHOLE30 postscript entry discussing reintroduction; how we are adapting to the post-WHOLE30 eating – the challenges that you may encounter re-entering the world of cakes, cookies and fast food as well as how to deal with the dangerous “now I can eat anything I want” mentality. Until then, I wish you health, joy and peace!

Verse of the Day:
And my God will supply all your needs according to His riches in glory in Christ Jesus.
~Philippians 4:19 (HCSB)
Read more here.

Resources of the Day:
1. Handy Dandy (Printable) WHOLE30 Shopping List
2. Non-scale Victory Checklist – find out all the positive results you could achieve during your WHOLE30 program
3. The Official WHOLE30 Timeline – Frequently referenced by me throughout this process. You may as well find out what you’re in for, right?

WHOLE30 Post Script Part I

WHOLE30 Follow-up Part I – Hooray for us! Hubs and I have completed our first WHOLE30! I’ve had a few days now to reflect on the experience and wanted to write a couple of posts discussing our experiences for anyone contemplating WHOLE30. Both Hubs and I had some great results. There were some rough times, most of which I was prepared for (reference the trusty official WHOLE30 timeline); though some of the painful stuff caught me by surprise. I’m going share it all with you now. I want you to be fully aware of our experiences in order to make an educated decision if you’re contemplating a WHOLE30 for yourself or your family.

So without further adieu here’s my list of the good, the bad and the painful from our first WHOLE30:

The Good:
• I lost inches. As I mentioned in the WHOLE30 Day #25 post, I didn’t take measurements prior to starting WHOLE30 so I can’t give you exact stats on this. But I can tell you this (which is by far more important to me): By the last week of WHOLE30, I was able to comfortably fit into 2 pair of my pre-pregnancy jeans that I’d previously not been able to get past my hips. I was also able to fit into several other pairs of pants and a couple of skirts I could not fit into previously despite pretty brutal dieting and exercise. N.B. My “dieting” prior to WHOLE30 was entirely dairy-free vegetarian and consisted primarily of low-fat salads, vegetable omelets, rice cakes and the like.

Woohoo! Back in my fav jeans!!! (excuse the messy bedroom)

• I lost excess water weight. I was able to wear all my rings and shoes that had previously been either uncomfortable or completely unwearable prior to doing the WHOLE30.
• I gained muscle (arms, back, thighs) and lost cellulite in places that are notoriously hard for me to get lean (e.g. my thighs). This is a big deal in light of pregnancy because I seemed to gain extra lumpies and bumpies in my legs during pregnancy (can I get a witness from other Mommies out there?) that – to my horror and constant frustration – did not go away even after months of strict postpartum dieting and exercise.
• I didn’t really have to exercise. I continued my daily MUTU Core routines and practiced yoga every day except one. But I didn’t do anything strenuous and really didn’t do any type of cardiovascular exercise, except of course the up and down, constant movement of taking care of a 6-month old.
• I suffered far less bloating and gas. As I’ll explain further below, I’ve struggled with GI “issues” all my life and have been diagnosed with IBD and GERD. At various points during labor, I was given no fewer than 3 different IV antibiotics prior to my emergency Cesarean. Following that surgery, my digestive issues were worse than ever! I blame the antibiotics, but I digress. Despite some pretty heroic measures (including twice daily probiotics and careful consumption of fermented foods like authentic sauerkraut, coconut yogurt, etc.), both my daughter and I battled fungal infections in the early postpartum days, and I really struggled with bloating and gas after eating. That almost totally resolved with WHOLE30 foods. I have to say this was probably the most amazing part to me. I did not expect such drastic results but attribute the improvement to significant reduction of artificial sweeteners from my diet.
• I broke my addiction to chewing gum. I didn’t think this one was even possible. I was always the girl with gum. I chewed gum all day, everyday, and I chewed a ton of it often 3 pieces at a time. It was a nervous habit, like I had to have it in my mouth. Because gum is loaded with sweeteners and artificial crap, I knew I’d have to give it up during the WHOLE30. It wasn’t as difficult as I’d feared. Drinking more fluids helped and I allowed myself a few Altoid Minis per day which provide a comparatively smaller hit of artificial sweeteners than all that gum I was chewing (as I discussed here, I intentionally chose to break protocol in a select few instances in order to improve my chances of completing the “whole” WHOLE30).
• I should also briefly mention some of the great results Hubs had. He lost an inch off his waist and saw dramatic improvements in his skin (specifically almost complete elimination of dandruff and athlete’s foot issues that have plagued him for years. I’m sure he’s thrilled I’m mentioning that). Read more about his experience and WHOLE30 successes here.
• I became more creative. I enjoyed the challenge of creating new and enjoyable meals for our family using only approved ingredients. As a result, we found some new favorite recipes like the Turkey Cabbage Skillet and Thanksgiving Meatballs and rediscovered an old favorite in the Paleo Cheez-ish Sauce.
• I was rarely hungry. All the protein and fat kept me pretty satisfied. So even when I experienced cravings for unhealthy foods (see below), the fact that I wasn’t physically hungry made it easier to resist the temptation to cheat.

The Bad:
• I was tired, like a lot. The fatigue continued to wax and wane for me through the 30 days. I never did experience a sustained surge in energy. Instead, for me at least, I had periods throughout the day when my energy was good but those periods seemed short-lived and I fatigued fairly quickly.
• I often had an unpleasant taste in my mouth. This may be attributable to quitting gum or due to dramatic decrease in carbs, increase in protein, etc.; though I doubt I ever entered ketosis because I continued to eat things like my Paleo Popsicles, potatoes and dried fruit treats throughout. As I mentioned, I was often thirsty too. I’m not sure what caused this side effect, but it’s worth mentioning.
• The cravings are no joke, at least for a couple of days. I literally did lie in bed at night and fantasize about pizza, doughnuts, biscuits and gravy, Thanksgiving dinner, and on and on. It helped that I was prepared for them, and they do pass after a few days. And as above, the meals were so satisfying that I was always able to resist any fantasies I conjured up.

The Painful:
• I had headaches and some hypoglycemic reactions (nausea, lightheadedness, feeling faint, etc.) – full disclosure I have a tendency toward hypoglycemia but the symptoms were severe enough to warrant mentioning
• My heartburn was worse, especially in the beginning. Again full disclosure here – I have GERD. I’ve had it all my life and was diagnosed as a young child, and I’ve been on heartburn medication since that diagnosis. As a result of the meds, I have a harder time digesting meat and fats. I take digestive enzymes (which I’ll discuss further in the 2nd WHOLE30 follow-up post) which are helpful. But there were several nights when I had to take additional medication to sleep, and that’s not good.

As you can see, the good things definitely outnumber the bad and the painful. We’re 5 days removed from the WHOLE30, and I haven’t really gone back to our previous way of eating. We definitely plan on repeating the program again in the future but haven’t set a specific date yet. On balance it was a tremendous experience. With respect to the painful side effects I describe, I want to add the following. I have long believed there is no one diet that fits everyone (if there were we would not be overwhelmed with an obesity epidemic). Different people need different proportions of macronutrients (ratios of carbs/fats/proteins). I suspect that during the times when I had the worst heartburn and hypoglycemic reactions, I was overeating protein and fats and not eating enough carbohydrates for my daily activity level. On days when my diet was more balanced, I felt better and suffered fewer of those symptoms. As with almost everything diet-related, it pays to listen to your own body and make adjustments accordingly.

I encourage anyone considering WHOLE30 to check out their website (see Resources of the Day below) where you’ll find a wealth of free info and also consider reading the book It Starts with Food prior to starting. And be sure to stay tuned to Daily Beauty Wisdom for my list of recommended products for “doing the WHOLE30.” These will be various foods (primarily) and some other items we found along the way that made the experience easier, tastier and generally more tolerable.

Verse of the Day:
I don’t say this out of need, for I have learned to be content in whatever circumstances I am. I know both how to have a little, and I know how to have a lot. In any and all circumstances I have learned the secret of being content—whether well fed or hungry, whether in abundance or in need. I am able to do all things through Him who strengthens me.
~Philippians 4:11-13 (Holman Christian Standard Bible)
Read more here.

Resources of the Day:
1. WHOLE30 Meal Planning Template
2. WHOLE30 Program Rules

WHOLE30 Day #27 – I’m So Thirsty!

WHOLE30 Day #27 – Here in North Carolina where we live, Spring is almost over and Summer is on its way. It’s getting warmer and warmer as April draws to a close. This is particularly noteworthy because Hubs and I are in the homestretch of our first WHOLE30 adventure. You’ll notice that I’m referring to it now as our “first” adventure with WHOLE30. It’s easy to envision oneself repeating this admittedly difficult process when there are only a few days left.

One aspect of the program that isn’t often addressed – or at least that I didn’t find a lot of info about – is beverages. At its core, WHOLE30 is a higher protein diet. Generally speaking, higher protein diets result in increased fluid loss. That’s a good thing in the beginning because many of us (especially women) walk around retaining excess fluid. In my case, especially in the early postpartum days, I retained a whole lot of excess fluid, and I was uncomfortable. But I was breastfeeding and figured it would all balance out eventually. To a certain extent, my body did balance out after a few months and with breastfeeding. But once I stopped breastfeeding, I noticed I was still holding a lot of extra fluid. I had headaches. My hands and feet were still swollen, and I couldn’t wear my wedding rings. That resolved pretty quickly for me after starting WHOLE30 (like within the first 2 weeks). But, man am I thirsty! Like all the time. Thirsty! And after a while, plain water got to be … boring. Keeping the house stocked with Perrier proved too expensive for our budget, so I went seeking alternatives.

Hubs drinks green tea, and I’ve always planned to start drinking it “someday.” It’s healthy; loaded with potent antioxidants; proven to help with weight loss, and on and on. I never enjoyed the taste and was skeptical that I’d like it without sweetener, until I decided to add fresh ginger. We also experimented with the addition of different flavored teas. My favorite recipe is listed below and includes a mix of plain green tea and herbal peach flavored teas. I like this mix best for both flavor and caffeine content. Green tea contains caffeine (though comparatively less than coffee); whereas herbal tea does not contain caffeine. Excess caffeine not only makes you jittery, it’s also a potent diuretic (it’s the main ingredient in OTC “water pills” by the way) which you don’t need during WHOLE30.

Play with the amount of ginger to find the exact right amount for you. If you don’t like ginger, alternatives include muddled fruit (like peaches, mango, etc.) or fresh herbs like mint. I hope you enjoy this tea as much as we do!

Refreshing Iced Tea for the Warm Days Ahead

Ingredients:
• 1 generous knob fresh ginger, peeled and coarsely chopped
• 2 sachets plain organic green tea
• 2 sachets fruit flavored herbal tea (I’m partial to peach)
• 2 Liter pure, filtered water

Process:
1. Place peeled and chopped ginger in your pitcher along with tea sachets.
NOTE: Hubs has a fancy schmancy tea infuser which allows us to put sachets into cylindrical tube which I think is designed to hold loose leaf tea if you’re inclined to prefer that form. We put the sachets in the tube but still put the ginger directly into the pitcher for maximum pungency. You don’t need this type of set-up but it’s nice and makes for easier cleanup.
2. Heat distilled water to boiling in teapot.
3. Carefully add boiling water to prepared pitcher.
4. Allow to steep for at least 2 hours.
5. Serve over ice & garnish with fresh mint if desired. Enjoy!
Makes 4 generous glasses

Verse of the Day:
O God, you are my God; earnestly I seek you; my soul thirsts for you; my flesh faints for you, as in a dry and weary land where there is no water.
~Psalm 63:1 (English Standard Version)
Read more here.

Resource of the Day:
Still need more incentive to drink green tea? Check out this list of 10 evidence-based reasons green tea is beneficial to your health!

WHOLE30 Day #13 – Where’s the Friggin’ Energy I Was Promised?!?

Day #13 and according to my trusty WHOLE30 (official) Timeline, I should be experiencing boundless energy and bizarre cravings right about now. I am not, repeat NOT, experiencing anything remotely close to boundless energy. My “energy” ain’t even in the same vicinity as boundless. It’s in a whole other country from boundless, on a separate continent, in a different hemisphere really. My energy currently resides somewhere in the realm of utterly absent, near the neighborhood of completely devoid. It feels like I’m putting in extra effort to scrape myself off the couch in order to attend to my daughter, who is by the way teething and trying to crawl right now. So, you know, I need that boundless energy I was expecting. I’m literally too tired to have any bizarre food cravings. Just trying to conjure up images of delectable, forbidden foods like pizza or doughnuts takes more effort than I have available. I’m using everything I’ve got to sit here and keep myself upright after a day of childcare. I don’t really care what we eat for dinner or how it tastes. I’m just barely holding on ’till bedtime.

There’s no denying it. I’m definitely lagging behind the expected milestones. I’m just now experiencing the misery and bloating predicted for days 8-9. At this rate, I probably won’t reach “Tiger’s Blood” (AKA feeling great) phase for another 10-12 days, at least. I’m bummed! And I’m uncomfortable. Did I mention I’m tired?

It is possible that I’m running behind the curve, so to speak, because I’ve been intentionally imperfect in my adherence to the program. Could my beloved powdered coffee creamer at last be causing me problems, delaying my WHOLE30 progress?

At this point, I figure I have 2 choices. I can continue to purposefully, if selectively, break with protocol and take my chances in terms of achieving the positive results I’d initially wanted when we committed to this program. Or I could throw comfort and caution to the wind and really dive into this thing by – horror of horrors – forgoing my franken creamer. I’m not sure I can face the morning with nothing but straight black coffee to greet me. But I have a 6-month old, so forgoing coffee altogether is not an option! So I’ve decided to try the concoction we worked out for Hubs.

1. Start with freshly brewed coffee, then stir in 1 Tbsp. pure (unsweetened) cocoa powder. I find that the cocoa dissolves best if you stir it in to hot coffee. You should have something that looks more or less like this:

We like to mason jars because they can be sterilized and are reusable.

2. Once combined, refrigerate the mixture at least 4 hours or overnight.

3. In the morning, add unsweetened coconut or almond milk or drink it straight if you prefer.
I like mine over ice.

The end result tastes a bit like a protein shake without the sweetener. But it sure beats the bitter hatred that is straight black coffee. I’m ready to give this a try for my AM drink and see if I don’t begin to experience the predicted WHOLE30 benefits in a more timely manner. I’ll keep you posted. In the mean time, I hope you enjoy this healthier chilled coffee drink in good health, joy and peace. Cheers!

Wisdom for the Day:
Be not wise in your own eyes; fear the Lord, and turn away from evil. It will be healing to your flesh and refreshment to your bones.
~Proverbs 3:7-8 (ESV)
Read more here.

WHOLE30 Day #11 – Sometimes You Feel Like a (Coco)Nut

Day #11 of our WHOLE30 Journey. And according to the authors of It Starts with Food and the WHOLE30 official timeline, these are the hardest of our 30 days. Here’s hoping that holds true for me. I’m really tired, unnervingly cranky and surprisingly hungry, like all the time.

Interestingly, I’ve become extremely fond of all things coconut these days. I’m chalking this up as progress, since the Hartwigs and others (see this article for example) rate coconut oil as one of the healthiest fats for consumption, especially for dieters and those looking to improve their skin (see chapter 15 of It Starts with Food). Um, rich yummy taste and prettier skin? Yes please!

So tonight’s dinner features coconut in each dish. The menu:
Mango Tango Chicken (recipe below)
Crispy Roasted Green Beans (also pictured below)
Toss Salads with Fruit & Nuts
Birthday Date Treats for dessert

Mango Tango Chicken

Ingredients:
•1 (2.5 lb.) bag frozen chicken tenderloins, (e.g. Tyson)
•1 tsp. salt
•1/4 cup unsweetened dried mango slices, crumbled
•1 sweet red pepper, seeded, diced
•1 sweet onion (e.g. Vidalia), peeled and diced
•1/4 tsp. hot sauce
•1/4 tsp. garlic powder or 2 garlic cloves, crushed
•1/4 tsp. cumin seeds
•1/2 cup unsweetened pineapple juice
•1/4 cup lime juice
•2 Tbsp. unsweetened coconut flakes

Process:
1. Preheat oven to 400 degrees (Fahrenheit).
2. Lightly oil a 9X13″ baking pan with coconut oil and add tenderloins to pan in a single layer.
3. Sprinkle chicken evenly with salt.
4. Top with mango, onion and pepper. Then evenly sprinkle on additional seasonings.
5. Stir together pineapple and lime juices then pour over all.
6. Finally, sprinkle the top of chicken mixture with coconut flakes. Then cover baking dish with aluminum foil.
7. Bake in preheated oven for approximately 40 minutes or until internal temperature reach 170 degrees.
8. Remove foil and turn oven to BROIL. Return pan to oven and broil for about 5 minutes or until nicely browned.
NOTE: This step is optional but makes for a nicer presentation.
9. Allow to rest at least 5 minutes before serving.

I served with Crispy Roasted Green Beans, that roasted in the oven along side the chicken.

Crispy Roasted Green Beans – simply seasoned with garlic, salt, lemon juice and (natch) coconut oil!

Wisdom of the Day:
You prepare a table before me in the presence of my enemies; you anoint my head with oil; my cup overflows.
Surely goodness and mercy shall follow me all the days of my life, and I shall dwell in the house of the Lord forever.
~Psalm 23:5-6 (English Standard Version)
Read more here.

Recommended Resource of the Day:
21 Unexpected Beauty Uses for Coconut Oil

WHOLE30 Day #8 – One Week Down!!!

Well, we’ve completed a full week of our WHOLE30 journey. Seven days down and 23 more to go. As I pause to take stock and savor this accomplishment, I am struck by one overwhelming realization – I am completely and totally exhausted. I mean I’m tired like down into my bones. I’m so tired sometimes it feels like extra work to sit in the chair and breathe.

My primary job every day is taking care of our nearly 6-month old baby, cook and take care of the home, etc. I’m also blessed to have the help of my mother who lives with us. Her assistance is especially wonderful these days with my energy waning. I find myself craving a nap every day and trying to power through with alternate nostril breathing and coffee. It takes all the strength I’ve got to complete my daily yoga sessions, and I seem be more sore afterwards. Luckily, I’m still able to do my MUTU Core Exercises every day which is extremely important to me because I’ve seen such amazing results in reversing my diastase recti (AKA the “mummy tummy”) I developed during my pregnancy.

I can’t imagine how Hubs is managing his work load. I am grateful for his attitude. He continues to encourage me through the process and reminds me that according to the WHOLE30 authors, this fatigue has arrived right on scheduled and is expected part of the 30-day timeline.

Wisdom for the Day:
Behold, God is my helper; The Lord is the sustainer of my soul.
~Psalm 54:4 (NASB)
Read more here.

WHOLE30 Day #4 Prepping Breakfast for the Week

We began our WHOLE30 journey over a long weekend. But alas, all good things come to an end, and Hubs returns to work tomorrow. That means, we need to figure out what he can eat every morning for breakfast instead of his beloved Honey Nut Cheerios. The first few days, there been plenty of time to make leisurely brunch-style meals, but work week mornings are hectic and require advanced planning.

After hunting around for a while, I finally located this recipe from Gal on a Mission and used it as the basis for our casserole. I made a few modifications from Gal’s original recipe including: replacing the whole potatoes with ready-to-cook hash browns (which I also partially pre-cooked in the microwave before adding to the casserole); I used leftover turkey and roasted chicken instead of sausage; and I added chopped red bell pepper and spinach for extra nutrients and fiber. The result earned high praise from the Hubs. He says he enjoys having something hearty to start off his day and that it’s easy to pack up a second helping for a mid-afternoon snack. Best of all, he hasn’t once complained about missing those Cheerios!

NB: I have since revised this recipe at Hubs‘ request. You can find the updated recipe (which Hubs prefers) here. Now, weeks after we completed #WHOLE30, he still requests this casserole every Sunday for his weekday breakfast. It’s also a simple and elegant brunch dish as shown here with a side of asparagus, but the possibilities are endless. I personally love this casserole anytime of day (it makes a terrific light dinner entree) and prefer mine served with a dollop of guacamole. It’s creamy, tangy goodness helps expedite the sense of satiation; while the healthy fat provides an extra dose of satiety to get you through the morning! For more on the intricacies of satiety and satiation, be sure to check out It Starts with Food (pay particular attention to chapter 4). The science-y information provided is easy to understand and will help you get through the tough early-middle days of a WHOLE30.

Make-Ahead Breakfast Casserole

Ingredients:
•8 extra large organic eggs
•4 oz. leftover Turkey Tenderloin
•4 oz. leftover roasted chicken
•1 pkg. ready-to-cook hash browns (plain shredded potatoes)
•1 red pepper, seeded, diced
•10 oz. frozen chopped spinach, defrosted and squeezed of excess moisture
•1 tsp. salt
•1 tsp. Dijon mustard
•1 tsp. hot sauce

Process:
1. Toss hash brown potatoes with salt and place in microwave-safe bowl. Microwave on HIGH for 5-7 minutes (depending on size/power of your microwave).
2. Preheat oven to 400 degrees (Fahrenheit), and spray an 8X8″ baking dish with coconut oil spray.
3. Whisk all eggs together in large mixing bowl.
4. Fold in meats, vegetables (including potatoes) and remaining seasonings. Stir well to combine.
5. Pour into prepare baking dish. Cover dish with foil, and then carefully place in the hot oven.
6. Bake 45 minutes. Remove from oven and carefully remove foil to test for doneness (a knife inserted in the middle of the casserole should come out clean).
7. Allow casserole to cool at least 20 minutes or overnight before serving.
Makes roughly 9 large servings.

Wisdom for the Day:
God destined us to be his adopted children through Jesus Christ because of his love. This was according to his goodwill and plan 6 and to honor his glorious grace that he has given to us freely through the Son whom he loves.
~Ephesians 1:5-6 (Common English Bible)
Read more here.

Recommended Resources of the Day:
1. New Beauty Product Reviews & Awards
2. Meatified – Paleo, WHOLE30 & Autoimmune Healthy Recipes

WHOLE30 Day#3 – The Struggle Is Real & the Search for Substitutes

The revised pop is the one on top 🙂

Day #3 of our WHOLE30 process, and I’m feeling some ambivalence – sort of frustrated but still motivated to move forward. After yesterday’s foiled attempt to conceal my illegal coffee creamer consumption, I’ve decided to view this as a process and am no longer expecting perfection from myself. Not sure if that’s a cop-out or a wise perspective to adopt moving forward. Nevertheless, I’ve chosen to keep the coffee creamer for now, with all its artificial ingredients with the goal of giving up the creamer by the end of our WHOLE30 process.

I have decided instead to focus on finding a healthy and natural substitute for my beloved sugar-free tropical (artificially) flavored popsicles which are full of unpronounceable chemicals and dangerous food dyes. I recognize that according to the authors of It Starts with Food, would not recommend frequent consumption of fruit juice. However, to my mind, swapping out acesulfame potassium, locust bean gum, red and yellow dyes for pure unsweetened, unadulterated fruit juice seems a step in the right direction. Here’s what I did:

WHOLE30-ISH Juice Pops:

Ingredients:
•2 cups unsweetened organic pineapple juice
•1 cup pure cranberry juice (check to ensure no added sugar or additives)
•2 Tbsp. freshly squeezed lime juice

Process:
1. Stir all liquids to combine and pour into a storage bottle (you will have extra liquid).
2. Lightly spray popsicle molds with coconut oil spray to prevent sticking and ensure easier removal.
3. Pour liquid into molds and insert sticks. Then simply pop the molds into the freezer for several hours or over night.
4. When frozen, allow the molds to sit for 5-10 minutes at room temperature before removing. Then place popsicles in freezer bag.

This recipe makes roughly 24 popsicles at about 17 calories per pop.

Wisdom of the Day:
Pleasant words are a honeycomb, sweet to the soul and healing to the bones.
~Proverbs 16:24 (NASB)
Read more here.

Recommended Resource for the Day:
Imperfectly Paleo

WHOLE30 Day#1 – What Was I Thinking?

It’s 7:30 on a Friday, and I’m not happy. I have a splitting headache, a pretty wicked case of PMS (or whatever it’s called when your period has actually started) as well as a really weird taste in my mouth, and I’m not all that interested in dinner.

Ordinarily, this is my favorite day of the week. Hubs comes home early from work and helps with baby care. We have “breakfast for dinner,” and we watch a movie. The weekend stretches out before us with the promise of extra sleep and free time as a family. But tonight it’s different because Hubs and I have undertaken the WHOLE30 challenge for the month of April 2016. Neither one of us is in a very good mood, and neither one of us is terribly excited about breakfast for dinner without buttery toast with jelly or pancakes. We’re both having cravings. Hubs is seriously craving sugar. I’m seriously craving artificial sweeteners which I’ll admit to having consumed in ever-increasing quantities over the years – sprinkling those little packets over everything from coffee to fruit to salad (Don’t judge! A little Stevia mixed with dijon makes a mighty fine low-cal honey mustard dressing, but I digress). I’m also yearning for my beloved sugar-free “tropical” flavored popsicles with their neon (artificial) colors and bizarrely satisfying chemically concocted tartness.

As I sit here, pondering my suffering and feeling terribly sorry for myself I happen to glance at my daughter happily playing beside me in her little infant chair. She giggles spontaneously as she tosses her beloved butterfly toy and it makes a noise that delights her. Suddenly, I am reminded by my daughter’s laughter as to why we committed to the WHOLE30, what we were thinking in the first place. We wanted to invest 30 days of effort and discomfort in order to feel better in the long run, in order to build ourselves up and equip ourselves for the long haul of parents. That’s my motivation. That is my intention. I want to be a healthier, more energetic mother. I am willing to do without some things for 30 days. I am willing to do the work to prune away the bad habits and unhealthy junk that I’ve accumulated in order to become a better mom in the long term.

The wise woman builds her house. But the foolish tears it down with her own hands.
~ Proverbs 14:1 (NASB)
Read more here.

For more information on the WHOLE30 plan, check out this link: The WHOLE30

Recommended Resource:
Daily Audio Bible

Grain-free Chocolate Chip Coconut Cookie Bars

Grain-free Chocolate Chip Coconut Cookie Bars

This recipe evolved out of my 2016 New Year’s resolution to decrease our consumption of processed grains, flour and sugar. But just because I’m trying to eat healthier carbs does NOT mean I’m willing to stop eating cookies! I strongly recommend you check out the brilliant recipe blog Chocolate Covered Katie . Katie’s recipes are fun and delicious. Her Sugar Free Deep Dish Chocolate Chip Cookie Pie inspired this recipe.

INGREDIENTS:
1/2 pitted dates
2/3 cup dried plums

2 cans organic garbanzo beans (about 3 cups), drained and rinsed very well
6 oz. unsweetened coconut flakes (about 3/4 cup)
1 cup liquid egg whites
1/2 cup unsweetened applesauce (preferably organic)
4 tsp. Stevia in the Raw (optional)
1 tsp. salt
1 tsp. baking soda
1 tsp. pure vanilla extract

1/2 cup good quality miniature semi-sweet chocolate chips (at least 70% chocolate)

PROCEDURE:
1. Begin by placing dates and dried plums in a bowl and covering with filtered water. Soak for at least 2 hours.
2. Preheat oven to 375 degrees. Spray 9X13″ pan with nonstick spray (I like nonstick coconut oil spray)
3. Drain water from dried fruits but reserve at least 2 Tbsp. of soaking liquid. Drain garbanzo beans and rinse very well.
4. Place soaked fruits, beans, applesauce, egg whites and 2 Tbsp. soaking liquid in food processor. Pulse on low speed until roughly smooth and combined.
5. Add the next 4 ingredients and process again on low until very smooth.
6. Scoop the mixture into prepared pan then sprinkle the chocolate chips over top the mixture. Gentle stir to spread the ships throughout the batter. Spread the
batter evening throughout pan and place in middle of preheated oven.
7. Bake for about 20 minutes or until edges are browned and middle is set. Allow to cool before cutting.

NUTRITION CONTENT
(per bar, 1/20 recipe)
Calories: 136 calories
Fat: 5 grams fat
Fiber: 3.7 grams fiber
Digestible Carbs: 17.6 grams
Sodium: 263 mg. sodium
Protein: 4.24 grams protein

(Recipe Total)
Calories: 2719
Fat: 100.8 grams
Fiber: 73.4 grams
Digestible Carbs: 351.5 grams
Sodium: 5,261.8 mg
Protein: 84.7 grams

Wishing you and your family a beautifully wise 2016!

Daily Beauty Wisdom

Walk in wisdom : grow in beauty: live in love

Food & Nutrients for Beauty