January 2015 Whole30 in Melbourne


praxisproject

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Some reminders for myself:

  • First W30 back in January 2013 - w00t w00t!
  • First use of Total Gym was Level 1, 50 leg squats.
  • First day measurements were: Glucose 7.4, Ketone 0.1
  • I have MTHFR genes, C677T & A1298C , both Heterozygous.

New recipes/combos I have loved:

  • Osso Bucco (I changed it a little)
  • Pulled Pork in the slow cooker
  • Thai Curries
  • Red Curry & Pumpkin
  • Burgers
  • Meatballs
  • Egg Muffin Cups
  • Sausage Muffin Cups
  • Chicken & Pesto
  • Chicken & Avocado & Lemon Olive Oil
  • Beef Bolognese w baby spinach
  • Beef Bolognese w avocado
  • Raspberries & Coconut butter
  • Passionfruit & Coconut butter
  • Blueberries & Coconut butter
  • Chicken with Franks Hot Sauce & Ghee
  • Pork Belly with crushed fennel seed
  • Chicken cooked in ghee
  • Coconut encrusted prawns
  • Baby spinach in olive oil with fresh pepper
  • Coconut oil bulletproof coffee (I do not like it with ghee!)
  • Lamb with garlic & rosemary
  • Lamb with lemon & thyme
  • Roast chicken with lemon & thyme (Nomnompaleo/Julia Child style)
  • Chicken Wings
  • Salmon Fillet with fried capsicum & onion
  • Pork asian soup
  • Southwestern Roast Chicken
  • Quick Chopped Liver
  •  

Favourite veggies (not in any particular order):

  • Zucchini
    • Zoodles
    • Lasagne Strips
    • Silky Gingered Soup
  • Baby Spinach
  • Green Beans
  • Snow peas
  • Sweet potato
  • Pumpkin
  • Capsicum
  • Fresh Bean Shoots
  • (frozen) Shanghai Stir-Fry Mix
  • Spaghetti Squash (recently seen at Coles!)
  • Shanghai Bok Choy
  • Plantains
  • Baby Kale
  • Broccoli

Favourite Fruits:

  • Honeydew melon
  • Rockmelon
  • Raspberries
  • Blueberries
  • Strawberries
  • Cherries
  • Pineapple
  • Kiwi fruit

Non-Meal Things:

  • Fruit Tea
    • Twinings Cranberry & Pomegranate
    • Twinings Lemongrass & Ginger
  • Good Brew Kombucha
  • Mojo Kombucha
  • Water with Fruit Slices
    • Lime
    • Lemon
    • Orange
    • Strawberries
    • Kiwi Fruit

Things which are better when I make them myself:

Shop Things:

  • Cold Hot-Smoked Salmon Fillet
  • Bertocchi Porchetta (cooked pork roast)
  • Water with Fruit Slices
  • Flavoured (compliant) mineral water
    • Schweppes Natural (Peach, Raspberry, Lime, Tangerine)
    • Mount Franklin Sparking (Lemon, Lime, Berry, Lemon Raspberry)

Lunchbox favourites:

  • Chicken salad
  • Coconut butter
  • Almond butter
  • Cherries
  • Cherry tomatoes
  • Tuna & Pesto

Don't eat too many:

  • Salted Nuts
  • Dates
  • Dates with nut butter
  • Lara Bars or other date-based bars
  • Zoku fruit popsicles

Limit these foods (Methionine - for my MTHFR):

  • Egg whites
  • Sesame seeds/oil
  • Sunflower seeds
  • Brazil nuts

Supplements - most of this is for my MTHFR:

Recipes I want to try:

Things I want to track in 2015:

  • Sleep
  • Supplements
  • Water intake
  • Workouts
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Day 1 (1st January) - Thursday

Oh I feel terrible, pretty sure that was a touch of gluten last night :blink: Puffy face, swollen sinuses, sore eyes. Not delaying starting even one more day! 

 

Breakfast (not template - won't be able to digest the protein right now, but I am not skipping breakfast!)

  • Paleo Forage w coconut cream
  • Coconut cream coffee
  • Raspberries
  • Blueberries

Lunch

  • 4 egg scramble
  • Red capsicum
  • Green capsicum
  • Garlic olive oil
  • Splash of coconut cream
  • Lots of black pepper

Dinner

  • Fish
  • White potato

Prep things

  • Signed up for Daily Emails - done
  • Cleaned out holiday nonsense from fridge
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Day 2 - Friday

Feeling much better today, glad I started early (even without all the prep)  :D last day of holiday for me (not counting the weekend), so I need to get prepping for next week!

 

Breakfast 

  • Sort of these: http://www.livinglaidlaw.com/2014/09/whole-30-approved-chicken-nuggets.html
    Chicken breast, almond meal, salt, pepper and a whole egg.
    I cooked them in the pan in coconut oil, next time I will do them in the oven, too messy (with the way I cook lol). I generally don't eat coated things.
  • Garlic Guacamole
  • Banana (as I broke it getting lemons out of the fruit bowl)

Lunch

  • Cold chicken dippers
  • Garlic Guacamole
  • Salad with Mayo & a little Cholula

Dinner (heat wave! non template)

  • Coconut yoghurt
  • Strawberries
  • Cold potato crisps
  • Tangerine mineral water

Prep things

  • Homemade mayo made and in the jar
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Day 3 - Saturday

More heatwave today! Too hot for humans!  :wacko: Barely cooled down overnight

 

Breakfast 

  • Coconut yoghurt
  • Raspberry mineral water

Lunch

  • Cold cherry tomatoes
  • Cold raw carrots
  • Cold raw celery
  • Homemade mayo with Cholula

Dinner (eating out compliant! cool change!)

  • Char-grilled rump steak
  • Broccoli
  • Carrots
  • Half a baked white potato
  • Homemade mayo with Cholula

Snacks

  • Coconut water popsicles
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Day 4 - Sunday

Feeling pretty good today, but this could just be the lack of blistering heat ;)

 

Breakfast 

  • Coffee with coconut milk
  • 6 egg scramble with 60g of baby kale (half a 120g bag, I ain't weighing anything lol)
  • Salt, pepper and a bit of mayo
  • 2nd coffee with coconut cream

Very Late Lunch (note to self, not at all hungry after 3pm - breakfast was too big)

  • Chicken breast
  • Salad
  • Sweet potatoes & a little white potato

No dinner tonight. Messed myself up today with my huge breakfast and huge lunch. Could not fit in another bite, however I think I actually ate enough for the day as my two meals were huge. Fourth day without preds. Might need to take some tomorrow though.

 

Prep things

  • Salmon cakes for lunch & breakfast tomorrow
  • Sliced strawberries & kiwi fruit for tomorrow
  • Put coconut milk in jars in the fridge for tomorrow
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Day 5 - Monday

Back to work! (holidays are over) Restless sleep, woke up a lot, but feel refreshed (so far) :)

 

Blood Meter

  • Ketones: 0.6 (Nutritional Ketosis! :D )
  • Glucose: 4.9

 

Breakfast 

  • Salmon cakes
  • Salad
  • Mayo
  • Coffee with coconut milk

Lunch

  • Salmon cakes
  • Salad
  • Mayo
  • Mineral water with slices of strawberry & kiwi fruit
  • Snack: Macadamia nuts (not sure I really needed these)

Dinner

Fifth day without prednisolone. However am taking some tonight as I have developed a rash which is from cortisone withdrawal (I thought this was mosquito bites).

 

Prep things

  • Beef Bolognese
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Day 6 - Tuesday

Rash is starting to fade. I'll have another normal dose and then start the tapering of prednisolone.

 

Blood Meter

  • Ketones: 0.4
  • Glucose: 7.9 - unsure if this is the prednisolone

Breakfast 

  • Cold Beef Bolognese

Lunch

  • Cold Beef Bolognese

Dinner

  • Cold Salmon Cakes
  • Coconut water popsicle - bloody hot here!

Prep things

  • Nothing, too hot!
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Day 7 - Wednesday

Heatwave continues

 

Blood Meter

  • Ketones: 0.8 :D  :P  :D
  • Glucose: 7.7

Breakfast (plan B, breakfast A went on the floor  :( )

  • Nuts
  • Coffee with Coconut Cream

Lunch

  • Salmon Cakes
  • Green capsicum strips
  • Yummy orange cherry tomatoes
  • Snack between lunch & dinner: Coconut water popsicle

Dinner

  • Beef Red Curry

Prep things

  • Beef Red Curry
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Day 9 - Friday

Note for the day

Blood Meter - forgot to measure

 

Breakfast

  • Cold capsicum & onion
  • Avocado
  • John West Tuna Slices
  • Snack before lunch: Coffee with coconut milk

Lunch

  • Beef Red Curry
  • Drinks: Fresh raspberries in mineral water (I ate the raspberries too)

Dinner

  • Baked Chicken Dippers
  • Mayo
  • Veggies
  • Mint Kombucha

Prep things

  • Baked Chicken Dippers
  • A whole stack of veggie prepping
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Day 10 - Saturday

Yay! Off to Prahran Market! Which means a trip to Palate! :D

Blood Meter

  • Ketones: 0.8
  • Glucose: 6.3

Brunch

 

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  • Paleo Brunch at the fabulous Palate
  • Bacon & Lamb
  • Sweet Potato & Macadamia Mash
  • Smashed Avocado
  • Grilled Asparagus
  • Roasted Pumpkin
  • Plus some almond milk lattes :)

Dinner

Prep things

  • Bought things at the markets
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Day 12 - Monday

So so itchy! More cortisone today :angry:

Blood Meter

  • Ketones: 0.3
  • Glucose: 6.5

Breakfast (non-template  :o)

  • Nuts
  • Almond Milk
  • Fruit
  • Snack before lunch: Coffee with coconut cream & Simply Raw Lemon bar (like a Lara bar but smaller)

Lunch (non-template  :o)

  • Part of a Paleo bar

Dinner

  • Chicken Wings in ghee & Franks Hot Sauce
  • Crisp Root Vegetables
  • Raspberries & Coconut Cream

Prep things I need to get done today :lol:

  • Put on bone broth - done
  • Put pork in the slow cooker - done
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Day 13 - Tuesday

Note for the day

Blood Meter

  • Ketones: 0.3
  • Glucose: 6.6

Supplements

  • Yes - Morning
  • Yes - Evening

Breakfast

  • A
  • B
  • C

Lunch

  • A
  • B
  • C

Dinner

  • A
  • B
  • C

Prep things

  • Cook chicken curry with bean sprouts
  • Cook spaghetti squash in the oven
  • Cut up strawberries & kiwi fruit
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Day 14 - Wednesday

Slack at logging, but two weeks compliant!!! :D

Blood Meter

  • Ketones: 0.4
  • Glucose: 7.1

Supplements

  • No - Morning
  • No - Evening

Breakfast

  • Beef Red Curry 

Lunch

  • Beef Red Curry

Dinner

  • Beef Red Curry
  • Dates
  • Macadamia butter

Prep things

  • Nothing, slacker! ;)
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Day 16 - Friday

Slept in! Have been too late to bed this week.

Blood Meter

  • Ate breakfast before remembering to measure

Supplements

  • No - Morning
  • No - Evening

Breakfast

  • Paleo Forage w coconut cream
  • Coconut cream coffee

Lunch

  • Silky Gingered Soup
  • Strawberries
  • Silly me, forgot to pack my protein serve with lunch!

Dinner

  • Beef Arrabiata 
  • White Potato

Prep things

  • Nothing
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Day 17 - Saturday

Sleepy  -_- Best sleep in ever!

Blood Meter

  • Ketones: 0.2
  • Glucose: 4.0  :D big drop, lack of preds?

Supplements

  • Yes/No - Morning
  • Yes/No - Evening

Breakfast

  • Crispy Porchetta cooked in duck fat & Silky Gingered Soup - I am doing this breakfast again! :D

Lunch

  • A
  • B
  • C

Dinner

  • A
  • B
  • C

Prep things

  • A
  • B
  • C
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