ultrarunnergirl

This morning I made compliant breakfast sausage and tossed in frozen broccoli, carrots, cauliflower and spinach. I topped that with Lizard Sauce. When I don't have Lizard Sauce I stir in homemade mayo instead. Since it takes 5 minutes to make, I always have some! Add coffee & coconut milk, yum!
 
Yesterday I had ground beef, onions, green salsa and avocado with some chopped cilantro from my garden. Heaven! I do usually top my meat and veggies with an egg or two, but it's just as delicious when I am out of eggs.

Mel Joulwan (author of the Well Fed cookbook series) has a recipe for pan-fried sardines that is absolutely amazing! It's super fast to prepare and oh-so-good. I do struggle a little bit with uncooked ones directly from the can, but these fried ones are phenomenal! I could eat them every day!
Sadly, it's not one of the recipes she has online. But, if you have her cookbooks, check it out! Though I can't remember if it's in Well Fed or Well Fed 2.... 

I love giant salads, and I find myself craving them more now...I am a HUGE fan of canned wild caught sardines (I am waiting for the next Costco deal that they run on the Season Brand Wild Caught Sardines). Sardines are arguably one of the world's healthiest and nutrient dense food sources. I just love them. Fortunately for me I can get by the smell (although I tend to avoid bringing them to work to spare my co-workers). But several handfuls of salad greens topped with sardines, salt, pepper, balsamic, avocado, and olive oil just hits the spot!!! And it takes under 1 minute to prepare....what REALLY takes it over the top is adding citrus - today I did lemon juice and slices of grapefruit topped with some paprika and cayenne for heat. I know...the flavor combo sounds odd...but don't knock it until you've tried it!!!
Comment back here if you're a sardine lover!!! Sardines unite!

Make sure you're SALTING your food! It's instructive how much you may need to salt when you're not eating any processed food. 
Dont forget your water! 1/2 oz per pound of body weight. 

This is GREAT. Really paints a clear picture of not only the WHAT can you eat/not eat but also the WHY.

This morning I made compliant breakfast sausage and tossed in frozen broccoli, carrots, cauliflower and spinach. I topped that with Lizard Sauce. When I don't have Lizard Sauce I stir in homemade mayo instead. Since it takes 5 minutes to make, I always have some! Add coffee & coconut milk, yum!
 
Yesterday I had ground beef, onions, green salsa and avocado with some chopped cilantro from my garden. Heaven! I do usually top my meat and veggies with an egg or two, but it's just as delicious when I am out of eggs.

I just wanted to chime in to thank Whole30 for changing, yet another, aspect of my life. I went off the pill a little over 3 years ago and have not had a period since. I wouldn't say I ate terribly but I definitely wasn't eating whole foods in a balanced format. I ate grains and incorporated "cheat days" where I would go all out for a meal. I was vegan for a while and can only imagine I wasn't getting all of the nutrients I needed. I started to become very concerned last year when I still had not gotten my period. I also started doing a lot of weight training and HIIT at least 3 days a week. I know I was also eating restrictively to try and see more physical results. My head was totally in the wrong place as far as my health was concerned. My doctor could not figure out what was going on but she said that my estrogen was super low but she didn't know why. She wanted me to get a MRI but I kept putting it off because I just didn't see how that was going to fix my hormonal issues and my insurance doesn't cover it so it would have been super pricey. I did my first Whole 30 last May and I was amazed at what it did for my life. I didn't get my period back but I ate pretty close to the W30 template up until the holidays. I definitely indulged and enjoyed every minute. I decided to do another W30 starting at the beginning of this January for a small reset and, wouldn't you know it, I got my period!!! I was ecstatic. I was considering ceasing all working out to try and get it to return, which really would have bummed me out because it brings me so much joy. I think my hormones were just so out of whack that it took a while for them to regulate and send all of the right signals. I still have an appointment with an endocrinologist in Feb., which I plan on keeping, to get all my hormone levels tested again but I wholeheartedly believe that W30 brought back on my menstrual cycle. So thankful!

This morning I made compliant breakfast sausage and tossed in frozen broccoli, carrots, cauliflower and spinach. I topped that with Lizard Sauce. When I don't have Lizard Sauce I stir in homemade mayo instead. Since it takes 5 minutes to make, I always have some! Add coffee & coconut milk, yum!
 
Yesterday I had ground beef, onions, green salsa and avocado with some chopped cilantro from my garden. Heaven! I do usually top my meat and veggies with an egg or two, but it's just as delicious when I am out of eggs.

This morning I made compliant breakfast sausage and tossed in frozen broccoli, carrots, cauliflower and spinach. I topped that with Lizard Sauce. When I don't have Lizard Sauce I stir in homemade mayo instead. Since it takes 5 minutes to make, I always have some! Add coffee & coconut milk, yum!
 
Yesterday I had ground beef, onions, green salsa and avocado with some chopped cilantro from my garden. Heaven! I do usually top my meat and veggies with an egg or two, but it's just as delicious when I am out of eggs.

This is GREAT. Really paints a clear picture of not only the WHAT can you eat/not eat but also the WHY.

This morning I made compliant breakfast sausage and tossed in frozen broccoli, carrots, cauliflower and spinach. I topped that with Lizard Sauce. When I don't have Lizard Sauce I stir in homemade mayo instead. Since it takes 5 minutes to make, I always have some! Add coffee & coconut milk, yum!
 
Yesterday I had ground beef, onions, green salsa and avocado with some chopped cilantro from my garden. Heaven! I do usually top my meat and veggies with an egg or two, but it's just as delicious when I am out of eggs.

This morning I made compliant breakfast sausage and tossed in frozen broccoli, carrots, cauliflower and spinach. I topped that with Lizard Sauce. When I don't have Lizard Sauce I stir in homemade mayo instead. Since it takes 5 minutes to make, I always have some! Add coffee & coconut milk, yum!
 
Yesterday I had ground beef, onions, green salsa and avocado with some chopped cilantro from my garden. Heaven! I do usually top my meat and veggies with an egg or two, but it's just as delicious when I am out of eggs.

This morning I made compliant breakfast sausage and tossed in frozen broccoli, carrots, cauliflower and spinach. I topped that with Lizard Sauce. When I don't have Lizard Sauce I stir in homemade mayo instead. Since it takes 5 minutes to make, I always have some! Add coffee & coconut milk, yum!
 
Yesterday I had ground beef, onions, green salsa and avocado with some chopped cilantro from my garden. Heaven! I do usually top my meat and veggies with an egg or two, but it's just as delicious when I am out of eggs.

This morning I made compliant breakfast sausage and tossed in frozen broccoli, carrots, cauliflower and spinach. I topped that with Lizard Sauce. When I don't have Lizard Sauce I stir in homemade mayo instead. Since it takes 5 minutes to make, I always have some! Add coffee & coconut milk, yum!
 
Yesterday I had ground beef, onions, green salsa and avocado with some chopped cilantro from my garden. Heaven! I do usually top my meat and veggies with an egg or two, but it's just as delicious when I am out of eggs.

This morning I made compliant breakfast sausage and tossed in frozen broccoli, carrots, cauliflower and spinach. I topped that with Lizard Sauce. When I don't have Lizard Sauce I stir in homemade mayo instead. Since it takes 5 minutes to make, I always have some! Add coffee & coconut milk, yum!
 
Yesterday I had ground beef, onions, green salsa and avocado with some chopped cilantro from my garden. Heaven! I do usually top my meat and veggies with an egg or two, but it's just as delicious when I am out of eggs.

Raemikky  -  Welcome.
 
The Whole 30 is 30 days of passing up immediate gratification for long term satisfaction.  To be in the pocket Whole 30 Template is to make the minute by minute, meal by meal and mile by mile choices that will eventually add up to your success.  
 
There may not be any golden trumpets to mark our good choices.  No cheering crowds  "You Go, Girl!"
 
Nobody may lavish you with praise.  In fact, none of our friends and family may notice all of the quiet sacrifices we are making in our quiet snackless corners.    When we encounter difficulties...they can be our greatest teachers.
 
Get back up on your horse and ride like the wind.  If you let it go today or for another year...you'll be one year older when you get back to your original decision to complete a Whole 30.   Compliant without complaints.
 
Goooooo!!!!!   Today.

While working on The Whole30 book edits for our UK publisher, I began researching E numbers that would rule a product out on the Whole30. (Boy, your labeling isn't anywhere near as easy to translate with all these codes!) I thought you might find these helpful.
 
Note, I can't say for certain these are 100% of the E numbers to avoid. These are just the ones I researched with respect to specific off-plan ingredients. Feel free to post your own resources, or to request that I add to this list with other additives you discover in your own research.
 
Here is a list of E numbers you'd want to avoid on the Whole30, as these codes refer to either carrageenan, sulfites, or MSG:
 
E150b    Caustic sulphite caramel
E150d    Sulphite ammonia caramel
E220      Sulphur dioxide
E221      Sodium sulphite
E222      Sodium hydrogen sulphite
E223      Sodium metabisulphite
E224      Potassium metabisulphite
E226      Calcium sulphite
E227      Calcium hydrogen sulphite
E228      Potassium hydrogen sulphite
E407      Carrageenan
E620      Glutamic acid
E621      Monosodium glutamate
E622      Monopotassium glutamate
E623      Calcium diglutamate
E624      Monoammonium glutamate
E625      Magnesium diglutamate 
 
Here is a list of E numbers you'd want to avoid on the Whole30, as these codes refer to added sweeteners (natural, artificial, or sugar alcohols):
 
E420 Sorbitol - Sugar Alcohol
E421 Mannitol - Sugar Alcohol
E422 Glycerol - Sugar Alcohol
E950 Acesulfame K - Artificial Sweetener
E951 Aspartame - Artificial Sweetener
E952 Cyclamate - Artificial Sweetener
E953 Isomalt - Sugar Alcohol
E954 Saccharin - Artificial Sweetener
E955 Sucralose   - Artificial Sweetener
E956 Alitame - Artificial Sweetener
E957 Thaumatin - Natural Sweetener
E958 Glycyrrhizin - Natural Sweetener
E959 Neohesperidin DC - Artificial Sweetener
E960 Stevioside - Natural Sweetener
E961 Neotame - Artificial Sweetener
E962 Aspartame-acesulfame Salt - Artificial Sweetener
E965 Maltitol - Sugar Alcohol
E966 Lactitol - Sugar Alcohol
E967 Xylitol - Sugar Alcohol
E968 Erythritol - Sugar Alcohol

You might enjoy kelp noodles. They have very few calories so you'll need a carb-dense veggie along side it, but it's quite nice in soup or tossed into a stir fry (Nom Nom Paleo has a great stir fry recipe that uses them).
 
I have used the Gold Mine brand and like it a lot:
 
Ingredients: water, kelp, sodium alginate.
 
Nutrition Facts:
Serving Size 4oz
Servings per container 4
Calories 6
Total Fat 0g (0%)
Saturated Fat 0g (0%)
Cholesterol 0mg (0%)
Sodium 35mg (1%)
Total Carbohydrates 1g (0%)
Dietary Fiber 1g (4%)
Sugars 0g
Protein 0g
Calcium 15%
Iron 4%

Another vote for the meat and eggs combo. While I adore plain eggs, I find it more delicious and palate-pleasing to do a hash of onion, veggie and meat then top that with 2 eggs.

Those five eggs looks like a stretch for your hand to me. Remember, it's the eggs you can hold without dropping them as the guideline. 
 
Start with eating at least 3 eggs for your protein serving, along with 1-3 cups of veggies and the appropriate amount of fat per the recommended meal template. If your meal doesn't keep you satiated for at least 4-5 hours, add an egg the next time around.  

For breakfast (and when breakfast is for dinner), I almost always eat a meat protein with the eggs (usually a couple ounces of meat protein and 2 eggs) because just eggs alone doesn't seem to keep me going as long and I really prefer to use eggs in at least one meal a day in order to keep costs down.

Am I doing this right?
 

This is GREAT. Really paints a clear picture of not only the WHAT can you eat/not eat but also the WHY.

This is GREAT. Really paints a clear picture of not only the WHAT can you eat/not eat but also the WHY.

 
The meal template gives you slightly vague information on purpose. Do your best to estimate the palm-size and thumb-sizes. Make sure you have at least 1 cup of veggies, but more like 3 is better, especially if they are salad greens. After that, try to use your own hunger to guide you. If you are hungry between these meals you need more of something, likely more protein or fat but more vegetables is rarely a bad thing. good luck!