Whole30 week 1 recap

A while ago I decided I needed to finally take the plunge and see if my afternoon slump and my rather unclear skin are food-induced. To see, if food has an effect, I first needed to eliminate possible “trigger” foods, so I chose to do the Whole30 program. This program should reset your body and change your relationship with food (which I don’t really need, but OK) and the end results promise increased energy, clear skin, reduced inflamation and often weight loss (which should not be the main reason why you’d do the program, but hey, it’s a nice extra). As it’s supposed to eliminate the cravings and break the cycle of emotional eating you are not supposed to recreate treats with compliant ingredients, so paleo desserts are off limits. So that’s briefly the point of it.  

Nekaj časa nazaj sem se odločila, da moram končno ugotoviti ali sta moja popoldanska utrujenost in nečista koža rezultat uživanja kakšne hrane, ki mojemu telesu ni najbolj po godu. Da bi videla, ali je hrana res vzrok, je bilo potrebno iz prehrane najprej odstraniti vse možne snovi, ki povzročajo občutljivost. Odločila sem se, da bom sledila programu Whole30. Po mesecu dni, naj bi bilo telo prečiščeno vseh snovi, ki mu ne ustrezajo in končni rezultati obljubljajo več energije (mhm, me prav zanima), čisto kožo (to bi bil skoraj čudež), zmanjšano vnetje v telesu in pogosto izgubo teže (kar pa ne sme biti glavni razlog, zakaj se lotimo tega programa, saj je ta namenjen izboljšanju počutja in ne kot dieta, ampak je pa dober plus). V tem mesecu naj bi se znebili želj po “slabi” hrani in prenehali z zobanjem hrane, ko nam je dolgčas ali ker potrebujemo tolažbo. Prav zaradi slednjega med programom ne smemo ponarejati sladic, pa čeprav so te narejene iz “dovoljenih” sestavin. No, to je o programu na kratko. 

I did not really follow all the preparation steps they suggest to do before the program and I did not read the book “It starts with food” the program is based on. I just read what foods you can have and what not and that was enough for me. So what is a no go:

  • No added sugar of any kind, real or artificial (so also no honey, maple syrup, and all those forms of sugar that they sneak in processed food – whatever ends with -ose, or -itol (sugar alcohol), -ide (something that is made from two different sugars).
  • No alcohol, also not for cooking (so yes, bye, bye to a glass of red wine in the evening)
  • No grains – with or without gluten, doesn’t matter (no wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains, quinoa, also not in a form of bran, germ, startch).
  • No legumes (beans, peas, chickpeas, lentils, penuts, soy (lecithin))
  • No dairy
  • No carrageenan, MSG or sulfites

Sama nisem sledila pripravljalnim korakom, ki jih svetujejo, prav tako nisem prebrala knjige “It starts with food” (Prične se s hrano), na kateri temelji program. Jaz sem si le prebrala seznam dovoljene in nedovoljene hrane in to mi je bilo dovolj. No, naj vam najprej povem, kaj je med programom prepovedano:

  • Sladkor v vseh oblikah, naravni ali predelani (torej tudi med, javorjev sirup in seveda vse možne oblike sladkorja v predelani hrani – kar se konca na -oza, -itol (sladkorni alkohol), -id (nekaj kar je iz dveh sladkorjev).
  • Alkohol, tudi ne za kuhanje.
  • Žitarice pa naj bodo z ali brez glutena (nič pšenice, rži, ječmena, ovsa, koruze, riža, prosa, bulgurja, amaranta, ajde, kvinoje; ti tudi ne smejo biti v obliki kalčkov, otrobov ali škroba)
  • Stročnice (fižol, grah, čičerika, leča, arašidi, soja (lecitin tudi ne))
  • Mlečni izdelki (kravji, kozji, ovčji)
  • Karagenan, MSG (natrijev glutaminat), sulfiti

Yes, the program is quite strict and if you “cheat” you have to start all over again, no mercy here. I don’t think some of the stuff on the “no” list are bad, quite the opposite, healthy grains and legumes, not to mention some dairy products are (at least for me, but I’m not a nutritionist) a main component of a healthy diet, but I can go without them for a month and see if they are in any way “bad” for me. 
To make it easy here is the list of approved foods:

  • Meat. They encourage to have meat from grass-fed animals, but it is not in everyone’s budget, so just try to have the best meat that you can afford. Read the labels of the deli-meats, here in Belgium I couldn’t find any compliant deli meat, only prosciutto or serrano ham, even bacon without sugar was hard to find. And I was surprised to see that even ground meat has sugar added to it, so read the labels. 
  • Fish and seafood.
  • Eggs. Again try to get the best quality. 
  • Vegetables
  • Fruit fresh and dried (read the labels as it may sometimes have added sulfites). But do not overdo it on sweet fruits and limit dry fruit as much as possible.
  • Nuts (watch out – peanut is a legume and not a nut)
  • Seeds
  • Coconut and olive oil (do not use any other at home, if you eat out it’s hard to avoid vegetable oils, so then you can make an exception)
  • Ghee (clarified butter) 

Ja, program je dokaj strog in če se pregrešiš, ga moraš ponoviti od začetka, brez milosti. Sama ne verjamem, da so nekatere stvari na prepovedanem seznamu slabe, prav nasprotno žitarice, stročnice in številni mlečni izdelki so (vsaj zame, ampak jaz nisem nutricionist) glavna sestavina zdrave prehrane, ampak en mesec bom pa že preživela in potem presodila, kako vplivajo name.
Tu je seznam hrane, ki je dovoljena:

  • Meso. Svetujejo meso pašnih živali, ker pa si le-tega ne more vsak privoščiti, svetujejo, da se izbere najkvalitetnejše meso, ki si ga lahko. Pri predelanem mesu (klobasah, mletemu mesu in raznih salamah) je potrebno podrobno prebrat deklaracijo, saj imajo številni izdelki dodan sladkor/škrob in podobno. Sama sem ugotovila, da je le pršut brez dodatkov in ena vrsta slanine. Presenečena sem bila, ko sem videla, da ima celo mleto meso dodan sladkor in škrob.
  • Ribe in morski sadeži.
  • Jajca. Naj bodo od kokoši iz proste reje.
  • Zelenjava
  • Sadje, sveže in suho (spet je treba bit pozoren na dodatke, pogosto imajo dodane sulfite). S sadjem, še posebno sladkim, naj se ne prenajeda, uživanje suhega sadja naj se omeji. 
  • Oreščki (pazi – arašidi niso oreščki in so prepovedani)
  • Semena
  • Kokosovo in olivno olje (doma naj se ne bi uporabljalo nobenega drugega, če se jé zunaj, se je drugim rastlinskim oljem težko izogniti zato so v takih primerih dovoljena)
  • Ghee (prečiščeno maslo)
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If you don’t have a strong willpower try to empty your goody stash before you start. Tisti brez močne volje – pred pričetkom izpraznite svojo zalogo dobrot.

If you ever do this and you don’t really have a strong willpower try to clear your house of non compliant food and find a support group, or do it with a friend/partner. In my case this could not happen, Laurens is not joining in the challenge and is also not super supportive as he finds this a nonsense (he does try not to offer me candy when he eats it next to me on the couch though :D). Oh and be prepared – meal plan and be ready to cook more (especially if you have to cook also for people in your family that are not participating in the program).
So I started the program last Wednesday and so far it has been easy-peasy. I did eat healthy before and I only had cravings on my period (girl problems) so transitioning was not that hard for me. Here is what my week looked like. 

Če se boste kdaj tega lotili in nimate prav močne volje, vam svetujem, da iz svoje hiše odstranite vso hrano, ki je prepovedana in najdete ljudi, ki vas bodo podpirali. V mojem primeru se to ni zgodilo, saj Laurens ne sodeluje v tem izzivu in me ne prav podpira, ker se mu to zdi čisti nesmisel (se pa trudi, da mi ne ponuja sladkarij, ko jih jé zraven mene na kavču :D). O, in bodite pripravljeni preden pričnete – načrtujte obroke in pričakujte veliko kuhanja, še posebno, če morate kuhati tudi za ljudi, ki ne sodelujejo v programu. 
No, jaz sem se programa lotila prejšnjo sredo in zaenkrat je vse skupaj precej enostavno. Res pa je, da sem že pred tem jedla zdravo in imela zeljo po sladkem le pred menstruacijo (ženski problemi), tako da prehod zame ni bil prav težek. Tako je izgledal moj prvi teden.

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Day 1
“I could do this forever”. It was easy, I had no problems with how I felt at all. 
Breakfast: scrambled eggs with cherry tomatoes, bacon and black coffee. 
Lunch: grilled filet mignon, grilled zucchini and steamed asparagus with homemade olive oil mayo. 
Dinner: salad with lettuce, arugula, melon, serrano ham, sunflower seeds with apple cider vinegar and olive oil.
Snack throughout the day (although they advise against snacking, but I was hungry, especially after a workout): nuts (almonds, cashews) and fruit.

Dan 1 “Tako lahko z lahkoto jem celo življenje”. Prvi dan je bil lahek, brez večjih težav.
Zajtrk: umešana jajca s češnjevim paradižnikom, slanina in kava.
Kosilo: goveji medaljon na žaru, bučke na žaru, blanširani šparglji z doma narejeno majonezo iz olivnega olja.
Večerja: solata iz zelene solate, rukole, melone, pršuta, sončničnih semen z jabolčnim kisom in olivnim oljem.
Malica/prigrizki (čeprav odsvetujejo hrano med obroki sama pogosto malicam, saj sem se posebno po vadbi lačna): oreščki (mandlji, indijski) in sadje.

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Day 2
“My head will explode”. 2nd day started alright, but in the afternoon I had such a headache I thought my head was going to explode. However, I think this was due to the fact that I didn’t have any coffee in the afternoon. I normally only have one in the morning, but in the last few weeks I often had one in the afternoon as well, so maybe my headache was a combo of less coffee and sugar. 
Breakfast: omelette with spinach, cantaloupe, bacon, mashed avocado and black coffee. 
Lunch: cauliflower rice with chicken and spinach curry with coconut milk and one of those flat peaches. 
Dinner: steamed asparagus with serrano ham, salad with arugula and cherry tomatoes, pork steak, banana. 
No snacking today.

Dan 2 “Glava mi bo eksplodirala.” Drugi dan se je pričel v redu, popoldne pa me je napadel grozen glavobol. Nisem prepričana, da je vzrok glavobola le hrana ampak tudi dejstvo, da sem zmanjšala pitje kave. Ponavadi imam le eno na dan, a sem si zadnje tedne pogosto privoščila še eno popoldne. Zdaj sem spet le na eni tako da je možno, da je vzrok glavobola odsotnost druge kave.
Zajtrk: omleta s špinačo, melona, slanina, avokado in kava.
Kosilo: cvetačni “riž” s piščančjim karijem s špinačo, “speštana” breskev.
Večerja: blanširani šparglji s pršutom, solata z rukolo in češnjevim paradižnikom, svinjski zrezek, banana.

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Day 3
“Thank God my head is better”. 3rd day was OK, I woke up with a light headache, but was managable, did not have any other problems. 
Breakfast: Scrambled eggs with avocado and cherry tomatoes, banana with almond butter and coconut flakes, black coffee. 
Lunch: cauliflower rice tabbouleh with pine nuts and pistachios, grilled pork steak.
Dinner: spinach salad with hard boiled eggs, cantaloupe and serrano ham, cherries and strawberries. 
No snacks.

Dan 3 “Res sem vesela, da je glavobol mimo.” Tretji dan je bil OK, zbudila sem se z rahlim glavobolom, ki je izginil do popoldneva. Nobenih drugih težav.
Zajtrk: umešana jajca z avokadom in češnjevim paradižnikom, banana z mandljevim maslom in kokosovimi kosmiči, kava.
Kosilo: tabbouleh iz cvetačnega “riža” s pinjolami in pistaciji, svinjski zrezek na žaru.
Večerja: solata s špinačo in trdo kuhanimi jajci, melona in pršut, češnje in jagode.

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Day 4
“I am so thirsty”. So I normally drink a lot, minimum 2 litres of water per day, but this was apparently not enough, I think I drank 3-4 litres of water that day. That is a lot even for me, you don’t want to know how many times I went to pee that day, I think I lost an hour of my day to peeing…
Breakfast: Steamed asparagus, smoked salmon, poached egg, ghee hollandaise. blackberries and strawberries.
Lunch: salad with lettuce, carrot, tomatoes, cucumber and grilled chicken with olive oil and balsamic vinegar, watermelon.
Dinner: cauliflower and chervil soup, leftover cauliflower rice tabouleh, tuna, hard boiled egg, steamed asparagus, ghee hollandaise, nectarine.
Snack: walnuts (that gave me an allergic attack, I should have known better after all this years).

Dan 4 “Joj kako sem žejna.” Ponavadi pijem veliko vode, vsaj 2 litra na dan, ampak pogosto tudi več, danes to ni bilo dovolj. Zdi se mi, da sem spila 3-4 litre vode ta dan, to je veliko celo zame. Da vam niti ne govorim kolikokrat sem šla lulat tisti dan, zdi se mi da sem izgubila 1 uro dneva samo zaradi tega…
Zajtrk: blanširani šparglji, dimljen losos, poširano jajce, holandska omaka iz ghee-ja, robidnice in jagode. 
Kosilo: solata iz zelene solate, korenja, paradižnika, kumare, piščanca z olivnim oljem in balzamičnim kisom, lubenica.
Večerja: juha iz cvetače in krebuljice, ostanki tabbouleh-a, tuna, trdo kuhano jajce, blanširani šparglji, holandska omaka iz ghee-ja, nektarina.
Malica: orehi (zaradi katerih sem dobila alergični napad, lahko bi se kaj naučila po vseh teh letih…)

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Day 5
“Too bad I can’t have a croissant for breakfast”. This was also an easy day, but I wouldn’t mind having a Sunday morning croissant (Laurens bought them, he forgot I can’t eat them, I do appreciate the thought), but to be honest to myself I did not really miss it. So yet again the day passed without cravings. 
Breakfast: bacon, spinach omelette, mashed avocado, coffee with almond milk.
Lunch: roasted chicken, roasted veggies (eggplant, bell pepper, zucchini, sweet potatoes and a bit of white potatoes), homemade herb (basil, parsley, chives), garlic olive oil mayo.
Dinner: cauliflower and chervil soup, salad with lettuce, arugula, cucumber, cherry tomatoes, prosciutto cotto, pine nuts, hard boiled egg.
Snack: cherries and strawberries. 

Dan 5 “Škoda, ker ne morem imeti rogljička za zajtrk.” Peti dan ni bil nič posebnega, toda ne bi me motilo, če bi si lahko nedeljsko jutro popestrila z rogljičkom (Laurens jih je kupil, pozabil je, da jih ne smem jesti, vsekakor cenim pozornost). Če sem povsem poštena, rogljička sploh nisem pogrešala tako da je tudi ta dan minil brez kakšnih posebnih poželenj.
Zajtrk: slanina, omleta s špinačo, avokado, kava z mandljevim mlekom.
Kosilo: pečen piščanec, pečena zelenjava (jajčevec, paprike, bučke, sladki in navadni krompir), doma narejena majoneza z zelišči (bazilika, peteršilj, drobnjak) in česnom. 
Večerja: juha iz cvetače in krebuljice, solata z zeleno solato, rukolo, kumaro, češnjevim paradižnikom, kuhanim pršutom, pinjolami, trdo kuhanim jajcem.
Malica: češnje in jagode.

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Day 6
“This is easy”. Nothing special to say here. The Whole30 timeline says that day 6 is “kill them all!” day, but I didn’t feel grumpy or anything. Well I did, but it was because of the weather, come on it’s one day before the “official” summer, but it feels like it’s autumn. I’m sick and tired of the rain and cold! Also I had to go and shop for groceries with my bike and I bought a lot of stuff and my bike bags were all stuffed and heavy and I had to balance a bag on each shoulder and it was windy and rainy and I had a meltdown while cycling home. Yes, I cried on the bike. And I had all the right. I felt better afterwards.
Breakfast: scrambled eggs, an apple with almond butter, coconut flakes and raisins, black coffee.
Lunch: leftovers from day 5. 
Dinner: chicken salad (chicken, grapes, celery, pecans, olive oil mayo) and lettuce wraps.
Snack: cantaloupe

Dan 6 “To je res lahko.” Nič posebnega dan. Če pogledaš na “časovnico” Whole30 programa, ta pravi, da je šesti dan “vse pobijmo!” dan, sama nisem občutila nobene zlovoljnosti. No, sem, ampak je bila ta prisotna zaradi vremena, dajmo no, junij je, zgleda pa, kot da smo konec oktobra. Res imam vrh glave dežja in mraza. Morala sem it po “špezo” s kolesom in kupila sem veliko stvari, “kolesni partljažnik” (torbe na kolesu) je bil poln in težek, na vsaki rami sem imela torbo in poskušala ostati v ravnotežju medtem ko sem kolesarila proti vetru v dežju in se mraz mi je bilo. Ja, skorajda sem imela živčni zlom in ja, zjokala sem se na kolesu (kr smejte se, vi bi se tudi). Potem sem se počutila boljše. 
Zajtrk: umešana jajca, jabolko z mandljevim maslom, kokosovimi kosmiči in rozinami, kava.
Kosilo: ostanki od dneva 5.
Večerja: piščancja solata (piščanec, grozdje, zelena, pekan orehi, majoneza iz olivnega olja) v solatnih listih. 
Malica: melona.

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Day 7
“Wow, already a week done.” So that is a week down. Today went easy again no cravings or anything. I was tired of eggs for breakfast though. I normally never eat two days in a row the same thing, so that is the only thing that might become a problem in the future. I just ditched the eggs today. 
Breakfast: bacon, mashed avocado, melon, black coffee.
Lunch: “quiche” with sweet potato crust, with salmon, broccoli and mushrooms. 
Dinner: chicken soup.
Snack: cherries and strawberries. 

Dan 7 “Uau, že en teden.” Zadnji dan prvega tedna je bil enostaven, nobenih želj po kakršnikoli hrani, ki je ne smem jest. Malo sem se pa naveličala jajc za zajtrk. Redko se zgodi, da jem dva dni zaporedno enak zajtrk, tako da moram najti nove načine priprave jajc, da se jih ne bom prenajedla. 
Zajtrk: slanina, avokado, melona, kava.
Kosilo: “quiche” z lososom, brokolijem in šampinjoni s skorjo iz sladkega krompirja.
Večerja: piščančja juha (za dušo :P).
Malica: češnje in jagode.

We’ve reached the end of this long post. They say 1st week is the hardest, but I can honestly say that for me this was easy peasy. I still don’t not see any improvements in my energy levels or skin condition, they say you only start to notice changes after two weeks, so I did not expect miracles. Looking forward for the rest of the challenge. I’ll keep you posted (whether you want it or not :P).

Until next time! K.

Končno smo prišli do konca te dolge pisarije. Pravijo, da je prvi teden najtežji, a po pravici povedano je bil zame ta mala malica. Zaenkrat nisem opazila nobenih izboljšanj kar se tiče utrujenosti in stanja kože, pravijo, da se spremembe opazijo po dveh tednih, tako da nisem pričakovala čudežev. Me prav zanima, kako bo v prihodnje, vas bom obvestila (pa če vam je to všeč ali ne :P).

Do naslednjic! K.

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