Whole30 week 4 recap

I just finished my first Whole30. Yeeey, If you’d show me the program 2 months ago and say I’ll finish it, I would say you’re crazy. Me, going a month without dairy, without all the grains, without beans and chickpeas and peanut butter? That is impossible! Well it is not. I managed and once I set my mind to it, it was actually easier that you’d think. I can’t say I have any special feelings about the end of the program. I’m kind of excited because after the reintroduction period I’ll be finally able to have some treats (hello ice cream), but on the other hand I’m a bit afraid that some of my favourite foods will make me feel sick and bloated. After the reintroduction I will write a special, more thorough post on my thoughts about the program and discuss some advantages and disadvantages, but for now I’ll just tell you about how this last week, well actually the last 10 days, went. Basically it was quite boring, nothing really special happened, no troubles with staying on track, no cravings, but I did eat a bit too much dried plums and pistachios one day – they were just so good. As for how I feel – I don’t know if it’s just because I want to see change, or if it’s real, but I do kind of feel a bit more awake and I’m sure my skin is clearer. This is how I kept my plate interesting towards the end.

Pravkar sem zaključila z mojim prvim Whole30 programom. Juhu! Če bi mi 2 meseca nazaj pokazali program in mi povedali, da ga bom končala, bi vam rekla, da ste nori. Jaz, da bom preživela cel mesec brez mlečnih izdelkov, brez žitaric, fižola, čičerike, arašidovega masla? To je nemogoče! No, pa je. Uspelo mi je in ko sem se enkrat zares odločila, da bom to naredila, sploh ni bilo tako težko. Ob koncu programa nimam nobenih posebnih občutkov. Po eni strani sem vesela, ker bom po obdobju uvajanja hrane spet lahko uživala v določenih jedeh (živijo sladoled!), po drugi strani pa me malo skrbi, da bom ugotovila, da mi nekatere, meni ljube jedi, povzročajo napihnjenost, slabost in mozolje. Po končanem, obdobju uvajanja hrane bom napisala še en članek, kjer bom bolj podrobno razglabljala o tem kaj si mislim o programu, kaj so prednosti in kaj slabosti. Ampak za zdaj naj vam le opišem, kako je potekal moj zadnji teden, no, zadnjih 10 dni. V bistvu je bilo vse skupaj precej dolgočasno, nič kaj posebnega se ni dogajalo. Nisem imela nobenih težav s sledenjem programu, nobenih želj po kakšni posebni hrani. No, dva kiksa sta se zgodila – en dan sem pojedla preveč pistacijev, drugi dan pa preveč suhih sliv. Res so bile dobre. Kar se tiče počutja pa ne vem, zdi se mi, da sem malo bolj “zbujena” in koža se je vsekakor malce sčistila. Tako sem si popestrila krožnik med obroki v preteklih dneh.

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Day 22 “It became a routine.” After 3 weeks I’m not putting too much thought into what I put on my plate, it all became a routine. Eggs are still saving my days. I felt pretty lazy for dinner today, so I just rummaged our fridge and put stuff together that required the least amount of effort to prepare.
Breakfast: rainbow! Scrambled eggs, cherry tomatoes, strawberries, salmon, cucumber, coconut, coffee. 
Lunch: sauteed cabage with leeks and apple, pork sausage. 
Dinner: hard boiled eggs, mortadella slices, olives, cucumber
Snack: this was the day of too many pistachios. Yep, waaay to many, but I did consciously decide that I will eat that amount, so it was not mindless eating and from psychological perspective it was not that bad of a deal. Nutritional wise, not that good.

Dan 22 “Vse je postalo rutina.” Po treh tednih se ne več ukvarjam s tem kaj lahko jem, kaj ne in kaj bom, vse skupaj je zelo rutinsko. Jajca so še kar junaki dneva. Ker sem bila zvečer preveč lena sem za pripravo večerje porabila le toliko časa, kolikor sem ga potrebovala, da iz hladilnika izbrskam stvari, ki so užitne brez kakršnekoli priprave. 
Zajtrk: mavrica! Umešana jajca, češnjev paradižnik, jagode, losos, kumara, kokos, kava.
Kosilo: dušeno zelje s porom in jabolkom, klobasa.
Večerja: trdo kuhana jajca, mortadela, olive, kumara.
Malica: to je bil dan prevelike količine pistacijev. Ja, prenajedla sem se jih. Sem se pa zavestno odločila, da jih bom pojedla toliko kolikor jih sem, tako da to ni bilo nezavedno grizljanje in s psihološkega vidika ni bilo s tem nič narobe. Iz vidika prehranske vrednosti pa to ni bila najboljša poteza. 

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Day 23 “Lets make something special!” I was feeling creative for dinner, so I put together a new salad/veggie dressing and it was surprisingly good (you can find the recipe here). Otherwise it was quite a bland day.
Breakfast: banana and coconut scrambled eggs with cocoa powder – I just can not tell you how good this is. I should definitely post a recipe, not that it’s anything special, but still. This time I topped them with plums, strawberries, cashew butter and cinnamon.
Lunch: mixed salad with lettuce, tomato and carrots, hard boiled egg, avocado, pork sausage.
Dinner: grilled veggies with lemon tahini spirulina dressing, grilled mackerel (from a can), some olives.  

Dan 23 “Dajmo naredit nekaj posebnega!” Med pripravo večerje sem se počutila kreativna. Zamešala sem nov preliv za solato/pečeno zelenjavo in izpadel je prav okusen (recept lahko najdeš tukaj). Razen tega je bil moj dan precej dolgočasen. 
Zajtrk: umešana jajca z banano, kokosom in kakavom v prahu – ne morem verjet kako dobra je ta zadeva. Vsekakor bom objavila recept, saj ne da je kaj posebnega, ampak vseeno. Tokrat sem si to zmes privoščila s slivami, jagodami, maslom iz indijskih oreščkov in cimetom. 
Kosilo: zelena solata, paradižnik, korenje, trdo kuhano jajce, avokado, klobasa.
Večerja: pečena zelenjava z limoninim tahini prelivom s spirulino, skuša (iz konzerve), nekaj oliv.

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Day 24 “Too. Much. Dried plums.” Yes I know, avoid dried fruits. I admit – I was weak today. I recently found some dried plums that are not too dry (I don’t like those), but still a bit soft and they are delicious. So I kind of felt like eating some after dinner and I ended up eating a bit more than the recommended serving…or two…
Breakfast: scrambled eggs, smoothie bowl with pear, banana and spinach topped with the rest of the pear, strawberries and a mix of mulberries, goji berries, pumpkin and sunflower seeds, coconut matcha latte.
Lunch: grilled chicken, grilled veggies with lemon tahini spirulina dressing.
Dinner: BLT salad with avocado and fried eggs.

Dan 24 “Preveč. Suhih. Sliv.” Ja vem, izogibaj se suhemu sadju. Priznam – danes sem bila šibka. Pred kratkim sem v trgovini končno našla popolne suhe slive. Te niso trde ampak ravno prav mehke in sočne. Po večerji sem si jih zaželela in jih na koncu pojedla malo več kot sem prvotno načrtovala.
Zajtrk: umešana jajca, smoothie skledica iz hruške, banane, špinače in na vrhu so hruška, jagode in mešanica murve, goji jagod, bučnih in sončničnih semen, matcha latte s kokosovim mlekom.
Kosilo: piščanec na žaru, pečena zelenjava s tahini prelivom z limono in spirulino.
Večerja: solata z zeleno solato, paradižnikom, slanino, avokadom in ocvrtimi jajci.

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Day 25 “My head hurts. Again.” I woke up with a headache. Yet again. But I think I have a cause for this one. It might be that I consumed too much sugar (albeit natural, but still sugar). You know with my dried plum craze yesterday. It did disappear in the afternoon. Oh and I went for a run today and it was horrible. Not the usual “lets complain a bit” horrible, because I hate running, but really horrible. I felt like I was running through water. My legs were so hard to move. Putting the sugar in the plums aside, I do believe that having a diet low in carbs is not optimal for running…at least not for me. What was optimal for me today was the fact that summer, you know the season with warm and sunny days, finally decided to come to Belgium (only for 2 days, but lets start small). Needless to say, I spent the wole afternoon in the garden reading and enjoying in the sun.    
Breakfast: spinach, cherry tomato and champignons omelette, monkey salad (banana, coconut, almond butter and some cocoa powder), coffee. 
Lunch: zoodles with tuna in tomato sauce with black olives, lettuce and tomato, nectarine. 
Dinner: throw together plate with radishes, avocado, cucumber, tomato, mortadella and prosciutto slices.
Snack: apple with cashew butter and cinamon. 

Dan 25 “Spet me boli glava.” Zbudila sem se z glavobolom. Spet. Ampak tokrat mislim,da vem, kaj je vzrok. Možno je, da sem s suhimi slivami zaužila preveč sladkorja, pa čeprav naravnega. Glavobol je do popoldneva izginil. Danes sem šla teč in bilo je grozno. Ne grozno v smislu “sovražim tek, dajmo se pritoževat”, ampak res grozno. Počutila sem se, kot da sem tekla skozi vodo. Moje noge so bile kot iz svinca. Če pozabimo na presežek sladkorja v slivah, mislim, da ta prehrana z nizkim vnosom ogljikovih hidratov, vsaj pri meni, ni optimalna za tek. Kar je bilo danes optimalno zame, je bilo dejstvo, da se je poletje končno odločilo, da je čas, da pride malo na obisk v Belgijo (le za dva dni, ampak kdor z malim ni zadovoljen…). Pričakovano sem cel popoldan preležala na vrtu in uživala na soncu.
Zajtrk: omleta s špinačo in šampinjoni, “opičja” solata (banana, kokos, mandljevo maslo, kakav v prahu), kava.
Kosilo: bučkini rezanci s tuno v paradižnikovi omaki, črne olive, zelena solata, paradižnik, nektarina. 
Večerja: redkvice, avokado, kumara, paradižnik, mortadela, pršut. 
Malica: jabolko z maslom iz indijskih oreščkov in cimetom. 

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Day 26 “My legs are super sore.” I never have sore muscles after running. Like never. But today I did and very much so, I was moving like a 100 year old lady. I blame the diet, because that is the only thing that changed. Apart from the soreness I feel good. I started to notice that I’m more awake in the afternoons, normally when I sit on the sun I just want to take a nap, but this time I was super awake and I just kept on reading. I did have an iced matcha latte in the afternoon, but that was after my “sun treatment”, so not the reason for alertness. 
Breakfast: pure happiness – smoothie bowl with spinach, mango banana, topped with banana, kiwi, strawberries, almonds and pecans, coffee. 
Lunch: grilled pork steak, salad with lettuce, tomato, avocado, cucumber and spring onions.
Dinner: cabbage slaw with pomegranate, apples and dates, hard boiled eggs, prosciutto.
Snack: almond matcha latte, some apricots. 

Dan 26 “Kakšen musklfibr!” Po teku me nikoli ne bolijo mišice, res nikoli.Tokrat je bilo drugače. Moje mišice so tako vnete, da se premikam kot 100 let stara nona. Za to krivim prehrano, ker je to edina stvar, ki se je spremenila. Poleg bolečin v mišicah se počutim super. Začenjam opažati, da sem v popoldnevih bolj zbujena. Ponavadi, ko ležim na soncu, postanem tako lena, da skoraj vedno zaspim. Tokrat sem bila zelo zbujena in sem z lahkoto več ur brez prestanka brala. Popoldne sem si privoščila hladen matcha latte, ker pa je to bilo po sončenju, ta ni bil vzrok budnosti.
Zajtrk: čisto veselje – smoothie skledica iz špinače, manga in banane, na vrhu pa banana, kivi, jagode, mandlji in pekan orehi, kava.
Kosilo: svinjski zrezek, solata iz zelene solate, paradižnika, avokada, kumare in spomladanske čebulice.
Večerja: solata iz zelja, granatnega jabolka, jabolka in datljev, trdo kuhano jajce, pršut.
Malica: matcha latte z mandljevim mlekom, marelice.

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Day 27 “Guess what? My head hurts.” I know, I soud like a broken record. My head hurts, my head hurts (said with a whining voice). Well it does, but today a bit less and still no solution as to why. Anwyay, the day was OK, nothing special. I did make a delicious cauliflower rice risotto for lunch (you can find the recipe here if you’re interested). By the way, summer left us again. So long sweet summer, see you in a month again, maybe…
Breakfast: spinach and champignons omelette, chia pudding with nectarine, pomegranate and coconut, coffee. 
Lunch: cauliflower rice risotto with ground chicken, pickled red beets.
Dinner: grilled pork steak, salad with lettuce, tomato, avocado, cucumber and spring onions.
Snack: Primal pantry brazil nut and cherry bar.

Dan 27 “Ugani kaj? Glava me boli.” Vem, da zvenim kot pokvarjena plošča. Glava me boli, glava me boli (z jokavim glasom). Ampak, če pa me res, je pa danes glavobol rahel. Kakorkoli, dan je razen tega potekal brez težav in za kosilo sem naredila slastno rižoto iz cvetačnega riža (recept si lahko pogledaš tukaj). Vsekakor nekaj, kar bo bolj pogosto na krožniku. Mimogrede, poletje je spet odšlo. Morda ga bomo ponovno videli čez en mesec, ali pa sploh ne več…
Zajtrk: omleta s špinačo in šampinjoni, chia puding z nektarino, granatnim jabolkom in kokosom, kava.
Kosilo: rižota iz cvetačnega riža z mletim piščančjim mesom, rdeča pesa.
Večerja: svinjski zrezek, solata iz zelene solate, paradižnika, avokada, kumare in spomladanske čebulice.
Malica: Primal pantry tablica iz brazilskih oreščkov in češenj.

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Day 28 “I want wine and pasta!” I had a long and busy day at work and I was starving when I came home (I was so hungry, that I was dizzy). I really felt like eating a nice comforting plate of pasta for dinner and a glass of red afterwards. I didn’t crave it, but it would be nice to have it. Well since those were out of the question, I put together some leftovers and had those instead. 
Breakfast: spinach and champignons omelette with bacon (that looks like roses on the picture), banana with almond butter and coconut, coffee.
Lunch: cauliflower rice risoto with ground chicken, apricots.
Dinner: steamed zucchinni, tuna, cherry tomatoes, mashed potatoes and cauliflower, pickled red beets, kiwis.
Snack: nakd cocoa delight bar. 

Dan 28 “Rada bi vino in testenine!” Danes sem v službi imela res dolg dan in ko sem prišla domov sem bila sestradana (tako sem bila lačna, da se mi je kar vrtelo). Res sem si želela en velik krožnik pašte in kozarec rdečega. To ni bilo neustavljivo poželenje ampak le skromna želja. Ker to ni prišlo v poštev, sem se morala zadovoljiti z ostanki. 
Zajtrk: omleta s špinačo in šampinjoni s slanino (ki na sliki izgleda kot vrtnica), banana z mandljevim maslom in kokosom, kava.
Kosilo: rižota iz cvetačnega riža z mletim piščančjim mesom, marelice.
Večerja: dušene bučke, tuna, češnjev paradižnik, pire iz krompirja in cvetače, rdeča pesa, kivi.
Malica: nakd tablica “kakavni užitek”.

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Day 29 “What is going on with me?!” Something weird happened. So normally I don’t have problems with my sleep, I go to bed, close my eyes, fall asleep in 5-10 minutes (if Laurens stays quiet), sleep 7-8 hours, wake up rested, but not full of energy. Tonight that did not happen. I went to sleep, closed my eyes, opened my eyes, stared at the ceiling for about 3 hours, in between changed position a thousand times because I really wanted to sleep to not be tired in the morning. I finally fell asleep around 1:30 a.m. and at 5:00 a.m. I was awake again (tried to fall asleep again, but was mostly just turning around). The strange thing – in the morning when I finally got out of bed around 6:30 a.m. I was rested and full of energy. After, what, 4 hours of sleep!? Usually when I sleep this little, I need 3 days to “bring in some hours” so I reach my weekly quota. 
Breakfast: banana and coconut scrambled eggs with cocoa powder topped with pomegranate, apricots, cashew butter and cinnamon, coffee.
Lunch: cauliflower rice risoto with ground chicken, mixed salad, hard boiled egg, nectarine.
Dinner: BLT salad with avocado and cucumber, Roo bar chia coconut.

Dan 29 “Kaj se dogaja?!” Nekaj čudnega se dogaja. Ponavadi nimam problemov s spanjem, grem v posteljo, zaprem oči in zaspim v roku 5-10 minut (če je Laurens tiho), spim 7-8 ur in se zbudim spočita ampak ne polna energije. Danes se to ni zgodilo. Šla sem spat, zaprla oči, jih spet odprla, 3 ure strmela v strop, 100x spremenila položaj, ker sem si res želela zaspati, da ne bi bila zjutraj utrujena. Končno sem zaspala okoli 1:30 ponoči in ob 5:00 zjutraj sem bila spet zbujena (poskusila sem nazaj zaspat ampak pri tem nisem bila ravno uspešna). Najbolj čudna stvar pri vsem tem je, da čez dan sploh nisem bila utrujena. In to po le 4 urah spanja. Ponavadi, ko tako malo spim, potrebujem 3 dni zato, da “prinesem notri” nekaj ur spanja, tako da dosežem tedensko kvoto. 
Zajtrk: umešana jajca z banano, kokosom in kakavom v prahu, na vrhu pa granatno jabolko, marelice, maslo iz indijskih oreščkov in cimet, kava.
Kosilo: rižota iz cvetačnega riža, mešana solata, trdo kuhano jajce, nektarina.
Večerja: solata z zeleno solato, paradižnikom, slanino, avokadom in kumaro, Roo bar tablica iz chie in kokosa.

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Day 30 “Already done!?” Well this was the final day of my first Whole30 program (but not last, because I decided I’ll do it again in the future when I’ll try to also decrease the amount of natural sugars and nuts that I consume). The month passed by in a second and I have to say I didn not have such a hard time as I originally thought I would. I will do the reintroduction of foods in the coming days and I hope I won’t have any big problems with that. My last day was nothing spectacular in regards to what I ate.
Breakfast: spinach and champignions omelette, bacon, pear with almond butter, coffee.
Lunch: sauteed red bell peppers and leeks, sweet potato, pan fried halibut fillet.
Dinner: salad with lettuce, prosciutto, tomato, cucumber, anchovies, artichoke hearts, avocado, watermelon.
Snack: Rude health bar The beetroot.

Dan 30 “Sem že na koncu!?” No, to je moj zadnji dan mojega prvega Whole30 programa (vsekakor ne zadnjega, ker sem se odločila, da ga bom ponovila in naslednjič zmanjšala tudi količino naravnega sladkorja in oreščkov, ki jih bom zaužila). Mesec je minil s svetlobno hitrostjo in moram reč, da sploh ni bilo tako težko, kot sem prvotno mislila da bo. V prihajajočih dneh bom počasi spet uvedla hrano, ki je ta mesec nisem jedla in upam, da pri tem ne bom imela večjih težav. Moj zadnji dan programa ni bil nič posebnega kar se tiče hrane, ki sem jo jedla.
Zajtrk: omleta s špinačo in šampinjoni, slanina, hruška z mandljevim maslom, kava.
Kosilo: dušena rdeča paprika in por, sladki krompir, file morskega lista.
Večerja: solata iz zelene solate, pršuta, paradižnika, kumare, inčunov, artičok, avokada in lubenica.
Malica: Rude health tablica The beetroot (rdeča pesa).

This was it. I’m going to stop talking about Whole30. Well, I’ll still do one post, but then I promise I’ll stop for a while. To conclude this post let me just tell you that Whole30 compliant food is definitely delicious and not at all boring and bland. 
Here you can read a bit more about week 1, week 2 and week 3
WHOLE30 WEEK1 WHOLE30 WEEK2 WHOLE30 WEEK3

Until next time! K. 

To je bilo to. Ne bom vam več najedala s tem mojim programom. No, le še enkrat, ko se bom razpisala o mojih občutkih in mišljenjih po Whole30. Da zakljucim to objavo, naj vam le povem, da je hrana, ki ustreza Whole30 programu vsekakor slastna in prav nič dolgočasna. 
Tu si lahko prebereš več o prvem, drugem in tretjem tednu programa. 
WHOLE30 WEEK1 WHOLE30 WEEK2 WHOLE30 WEEK3

Do naslednjič! K.

 

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