Friday, February 10, 2017

New To Whole30? Read On!

It's an All-or-Nothing 30 days (up to 90 days) elimination diet plus a minimum of 12 days of reintroducing foods eliminated to get your eating, health, and relationship with food on a healthier track.

After the reintroduction, most people transition to Paleo, as Whole30 is not a lifestyle, but a learning tool to customize your way of eating for the rest of your life.  To read more on the learning tool and not lifestyle, click HERE to go to Dallas Hartwig's article on this.

Whole30 is not for the faint of heart -- there is a lot to take in, and it's important to fully understand what you're getting yourself into before starting. As I've been saying for at least 7 years (before my first Whole30), there is NO way of eating or changing habits that's right for everyone--there is no One Size Fits All.  Find the plan that is Right For You!

The best way to do Whole30, for optimum results (and who doesn't want the best ever results?) is to follow not just the Rules, but the Recommendations as well.  Don't half-a** this effort that is so important to every part of you -- you deserve the best results and not just some fly-by-night mediocre results.

Here are some links that I feel are critical to understanding and having a successful Whole30.  Please note that some of these links are only available on the Whole30 - First Timers Support Group on Facebook--those are indicated with an ** before the topic.  Italicized items are links to follow.

It Starts With Food  -- This is the most important book to read, along with Food Freedom Forever (FFF is for after your Whole30). This explains why you're doing what you're doing.

The Whole30  -- This is more of a mechanics of Whole30 and is intended more for those that don't want to know the Why behind what you're doing.

Food Freedom Forever -- This is extremely important to read, as it helps you to understand just What "food freedom" means.  This book was very well thought out and is critical to your future way of eating and how you approach food and change your relationship with food.

NOW.....for some Whole30 reading:

WHOLE30 PROGRAM RULES -- This is very important to read and understand fully.

Reintroduction is Step 2 of Whole30..don't skip it
-- Prepping for Reintro, links to other articles on Melissa's once-a-year Whole30, why to do Reintro, etc.
-- 12 day Reintroduction process
-- Slow Roll Reintroduction process

These are short articles, and will help you prepare for your next 30 days! Be sure and go to the full page for each article, don't just read the snippet.

MEAL TEMPLATE  -- Be sure and download this file -- it shows you what your minimum portion sizes should be and also what each meal should include.

** SNACKING -- Your eventual goal after a week or so of fine tuning your food portions, is to get to the point of 3 meals, no snacks. Snacks tend to be "mindless" eating, so let's get to it and make this mean something!

BECOME AN EXPERT LABEL READER -- I cannot stress enough how important it is to do your own homework on compliant ingredients.  After a while, it becomes second nature to you.  See the item below, "Searching for Whole30 information."

SWYPO  -- This is probably the most confusing part of all of Whole30.  Be sure and read the very end where it explains that there are some foods that are just plain off-limits to everyone for 30 days.

This is a list from the SWYPO article that itemizes those things that are off-limits foods/dishes/recipes for everyone.

-- Knowing that NOT doing this is part of Whole30
-- Break Up With Your Scale
This is one of the hard-and-fast rules of Whole30.  Do this, and it's back to Day 1.  There's a good reason for this, so read up on this.

Yes, you readlly do need to do this if you break one of the rules.  Because: the rules, your commitment to yourself, science. There are only 3 rules -- and good reason to restart if you break one.  Don't look at it as failure, but success -- by restarting, you are following Whole30 and NOT choosing to disregard one of the rules.

WHOLE30 PDF FILES --There are a bunch of helpful files at this link -- do go and download at least the Meal Planning template (shows you what each meal should include and minimum portions, along with pre- and post-workout snacks), shopping list (basic foods you can eat list), common additives (forbidden additives list and most common ok to use additives list), and sugar names.

Searching via Google for answers on Whole30 is really easy!  Just go to Google and put the following in (making sure to replace IngredientName with the actual name of the ingredient you're questioning--or the topic you are looking for answers on): Ingredient Name (or you can use IngredientName Whole30).  Look for forum links and look for Moderator answers on posts on the forum.

Tuesday, August 2, 2016

Hamburger Stew from Mom - a la Crockpot

Simmie Sinow

This recipe and meal brings back some good memories from when I was a kid and my mom was still alive (she died in '93 from cancer).

This is a modified version of her recipe -- mostly I've added some mushrooms (because I love them and mom hated 'em!)

Serves 4

20 oz, Lean Ground Turkey
1 cup chopped, Celery, raw
2 cup uncooked, Diced Yams
1 cup chopped, Yellow Onion
1.50 cup chopped Tri-color Peppers (or
1 8 oz container Sliced Baby Bella Mushrooms
4 oz carton Baby Bella (Crimini) Mushrooms (the tiny ones)
1 cup chopped, Carrots, raw
14 oz can diced tomatoes (I use Fire Roasted)
2 cups Beef Broth
2 cups Water

Notes on ingredients:
(1) On the beef broth/water, you can also use all beef broth or all water
(2) Ground turkey: this amount was chosen because that is how the ground turkey is generally packaged. You can use 1 lb or you could use more than 20 ounces.
(3) You really can use any veggies you want, or add more to this.

Brown ground beef in a medium fry pan. Drain fat.

Place beef, vegetables, tomatoes and water in slow cooker.

Cook on low 8 to 10 hours or on high for 4 to 6 hours.  Test your yams/potatoes before deciding it's done -- the larger the chunks, the longer this will take to finish (hint: cut the potato/yam in cubes).

You can throw in a handful of black olives in your bowl at mealtime, or add some green olives in the last 30 minutes of cooking for your fat.


Tuesday, July 12, 2016

Eggs in Hell

Simmie Sinow
Inspired by my mother (about 60 years ago), Mario Batali, and many others who have "fooled around" with this dish!

Serves 3

This is a complete meal template meal all in one pan! Nothing to add!

This is one of the most versatile meal-in-a-pan dishes ever! You can substitute out any of the veggies for different veggies, which makes it really great. You can also use some cajun seasonings, etc.

I overshot on quantities of veggies when I made it a couple of days ago, so I wound up with leftovers, which made for a very quick breakfast bowl!

1 cup diced small hash browns
1 cup diced sweet mini peppers (just put the strips in your blender and let the blender do the chopping!)
1 diced small yellow onion
2 cups diced small mexican zucchini
1 can olives
Any other vegetables you want to include (mushrooms would be great in this)
1 jar + Trader Joe's Puttanesca Sauce or any marinara sauce or salsa if you'd like that flavor spin. I used 1 jar and about 1/3 cup out of a second jar.

Put enough oil of your choice to cover the surface in a large frying pan and heat for a minute or so.

Then dump all the ingredients above except the sauce into the pan and saute on medium until the veggies are softened up a bit (less than 10 minutes).

Put the sauce in with the rest of the ingredients, mix well, cover, and cook until bubbly.

Crack how many ever eggs you want to use on top of the mixture, cover, and cook until the eggs are the way you like it.  Medium heat for 10 minutes gets me yolks that are still a bit loose; if you want eggs the consistency of almost hardboiled, give it about 15 minutes.

Dish it up and eat it!

If you're cooking just for yourself, this is a great leftovers meal!  Just put the leftover mixture (without the eggs) in a container in the refrigerator.  The next day, simply spoon out enough for one meal into a pan, heat it until bubbly on the edges, then crack your 2-3 eggs on top, cover, and cook to the consistency you like for your eggs.

Here's my leftovers bowl.....kinda sloppy looking but very yummy!

Monday, November 30, 2015


Angela Scribner-Johnson

Oh my goodness! Angela's recipe for homemade chorizo sounds good and easy!

1 lb ground turkey
1 tsp salt
1 tsp pepper
1 Tbsp garlic
1 tsp oregano
1 tsp paprika
1 tsp onion powder
2 Tbsp chili powder
1 tsp ground cumin
1/2 cup water

1 Tbsp crushed red pepper flakes
1/2 tsp cayenne powder

Cook it all together until done, then combine with your favorite veggies and fats! Yum!

Sunday, November 29, 2015

Absolute BEST Mayo Recipe Ever

Modified from recipe on Healthy Indulgences Blog

I've got a recipe on my blog, but have started using this one, which works PERFECT every time. You just CANNOT GO WRONG with this recipe. The key to success is in the process, so pay close attention!!!

1 whole egg + 1 egg yolk
1/2 Tbsp mustard powder
1 tsp sea salt (start with less, as this is too much for me)
1 Tbsp vinegar (ACV)
1/2 Tbsp lime juice
Scant 2 cups oil: do NOT use EVOO or Olive oil...use Extra Light Tasting Olive Oil or Avocado Oil

Combine all ingredients in a 2 cup measuring cup, adding the oil LAST! Place head of immersion blender in bottom of the measuring cup and Blend.

Move head around the bottom of the measuring cup, but don't lift up. Keep blending bottom ingredients until thoroughly emulsified, then do that some more. You want to go beyond what you think you need, time-wise, for blending.

THEN...Move blender up and down now, getting all the oil on the top mixed in. Do not tilt sideways!

The KEY to success with this is blend the bottom ingredients BEYOND what your mind tells you is enough -- at least 1-2 minutes, before lifting.

This is a video that shows the process perfectly -- do not use it for ingredients, as some of their measurements are off and at least one ingredient is not compliant.

Be sure and watch the FOLLOWING VIDEO (click on that link!) to see the process, but don't follow the list of ingredients!

Thursday, November 5, 2015


Meg Mill Knee

Oh my! This is one of those dishes that I grew up on, but haven't made in my six Whole30's.  Mostly due to laziness in searching for a good recipe.

That's changed!!! For those that love your beets, this is one we've all got to try!  Thanks to Meg who posted this on the First Timers group on FB!

4 cups homemade compliant chicken stock
1 can compliant organic tomatoes, with juice
1 onion
2 med. carrots, chopped
4 medium beets, chopped
1 large potato, chopped
2 stalks celery, chopped
1 green pepper, chopped
1/4 cup apple cider vinegar
3 cups thinly sliced (or shredded) green cabbage
1 cup fresh green beans, chopped
1/4 cup fresh dill, chopped
Salt and fresh-ground pepper to taste.

Throw all ingredients except for dill and green beans in a pot and bring to a gentle boil.

Reduce heat and simmer for 30 minutes to an hour.

Stir in green beans and dill.

Simmer an additional 5 minutes, then serve with whipped coconut cream, if desired.

Sunday, November 1, 2015

Kelp Noodle Bowl

Erin Higuchi Pipal

What a great idea!  Kelp noodle bowl! One bowl/dish meal! Contains all your components -- veggies, protein, and fat!  Thanks to Erin for sharing this on the First Timers and the All The Way groups!

For those wondering if this is really Whole30 approved: YES it is.  Click HERE for the Forum link where it is ok'd.

The above are the Kelp Noodles used in this recipe (Erin got them at a local co-op, but we're pretty sure they can be found at Whole Foods) show as their ingredients: water, kelp, sodium alginate.

This is more of an "eyeball it" type of recipe rather than one with exact measurements -- play around with it when you make it!

Equal parts chicken stock and water
Julienned ginger root
Sliced daikon
Green Onion
Fish Sauce
Coconut Aminos
Frozen Shrimp
Seaweed gomasio
Toasted sesame oil

Bring chicken stock and water to a boil, simmering along with thinly julienned ginger root and sliced daikon.

Add mushrooms and watercress. While waiting for daikon to soften, cut up green onion and cilantro for garnish.

To the broth, add fish sauce and coconut aminos to taste, with a dash of salt.

When daikon becomes transparent, throw in some frozen shrimp, and simmer until pink.

Place kelp noodles in bowl, straight from the package! Ladle soup over noodles. Once served, garnished with cilantro and green onion, seaweed gomasio and toasted sesame oil.

Saturday, October 31, 2015

Target Shopping for Whole30

This list was last updated February 4, 2016

Note: As always, double check ingredients
as product ingredients are known to change. 

Better safe than sorry!

Items in (parenthesis) are the brand names, where known.

For a PDF file of this list to download, click HERE

Flounder filets—frozen
Salmon filets, Alaskan –frozen
Tilapia filets—frozen
Tuna, albacore—in olive oil
Tuna, solid white albacore
Tuna, chunk light yellow fin

Beef, ground
Bubba Burgers (from choice chuck)
Roast Beef slices

Chicken+Apple Sausage
Chicken breasts—frozen
Chicken Breast Fillets
Chicken thighs
Eggs (cage-free)
Turkey burgers
Turkey, ground, patties

Pork chops, center cut

Fruits & Veggies

Bell Peppers
Brussels Sprouts
Cauliflower Crumbles
Green Beans
Sweet potatoes/yams

Strawberries + Bananas
Triple Berry Blend

Brussels Sprouts
Green beans
Italian blend (broccoli/cauliflower/carrots/ green beans/zucchini)

Fat Sources
Almonds, canned
Coconut Oil
Extra Light Olive Oil
Extra Virgin Olive Oil
Olive Oil
Olive Oil Spray

Almond Milk, unsweetened
Cashew Milk, unsweetened
Coconut Milk, unsweetened
Coconut Water
La Croix flavored drinks
Perrier Water, generic
Sparkling Waters, flavored
Sparkling Waters, flavored, slim cans

Applesauce, unsweetened
Olives, black
Olives, green—spanish

Beef Broth
Chicken Stock
Chicken Broth
Vegetable Broth

Swanson broths have yeast extract which is acceptable.

Crushed tomatoes
Diced tomatoes
Pasta sauce Tomato Basil
Pasta sauce
Pasta Sauce homemade tomato & sweet basil
Pasta Sauce Arrabbiata
Tomato Paste
Tomato sauce

Chile Habanero
Salsa Picante

Chili Powder
Everyday Seasoning
Garam Masala
Ginger, ground
Himalayan Pink Sea Salt
Mustard Powder
Old Bay Seasoning
Sea Salt
Smoked Paprika
Steak Seasoning
Vanilla Beans

Saturday, October 10, 2015

Walmart Shopping for Whole30

This list was last updated February 4, 2016

NOTE: Always read your labels, 
as manufacturers change ingredients from time to time. 

For a PDF file of this list, click HERE

Halibut (frozen)
Salmon, skinless Atlantic (frozen)
Salmon, smoked (fresh)
Shrimp (frozen)
Tuna, Skipjack

Beef Burgers
Ground beef

Chicken Bratwurst--spicy
Chicken Breasts (fresh & frozen)
Chicken Drumsticks (fresh & frozen)
Chicken Fillets
Chicken Wing Drumettes (frozen)
Chicken, Young
Cornish Hen
Rooster, Family (whole chicken!)
Turkey, ground  (fresh) – sold in a 3-lb roll

Boneless Pork Loin Roast (fresh)
Sugarless Bacon (this is lowest quality and can be used as an ingredient in a recipe, but not as strips on your plate)
Pork Chops (fresh)
Pork, ground, fresh

Fruit & Veggies
Plenty of Fresh Fruit!
Apples (fresh)
Asian Pears (fresh)
Bananas (fresh & frozen)
Berry Medley (frozen)
Blueberries (fresh & frozen)
Coconut flakes, unsweetened
Grapefruit (fresh)
Mango chunks (frozen)
Pears (fresh)

Plenty of Fresh Veggies!
Bell Peppers – individual & packs (fresh)
Broccoli & Broccoli florets (fresh & frozen
California Stir-Fry mix  (frozen)
Carrots (fresh & frozen)
Cauliflower  (fresh & frozen)
Cucumbers (fresh)
Jalapenos (canned)
Kale (fresh)
Normandy Blend  (frozen) (broccoli, cauli, carrots, zucchini, yellow squash)
Rooster Potatoes (fresh)
Squash: Spaghetti & butternut (fresh)
Steamers (various veggies) (frozen)
Summer blend mixed veggies (frozen)
Zucchini & Yellow Squash (fresh)

Fat Sources
Almond Butter
Butter for making ghee (Kerrygold)
Cashews, raw
Coconut Flour
Coconut milk, canned
Coconut milk, Unsweetened, shelf stable
Coconut Oil, organic
Extra Light Taste Olive Oil
Extra Virgin Olive Oil
Guacamole, smooth
Sesame Oil (use cold only on Whole30)
Guacamole (16 oz container)

Coconut milk, Unsweetened
Almond milk no sugar added
Cashew milk unsweetened
Teas: Various Tazo teas

Applesauce unsweetened individual serving
Applesauce to go (squeeze packs)
Artichoke hearts
Green beans
Olives, green stuffed
Olives, black
Pineapple tidbits
Pure Pumpkin
Tomatoes & chiles
Tomatoes, crushed
Tomato Sauce & Paste

Sauces & Broths
• Salsa
• Chunky Salsa
• Gringo Salsa
• Chunky Salsa
• Picante Sauce
• Salsa Picante

• Chicken Broth
• Beef Broth
• Vegetable Broth

Cholula Sauce
Red Hot Sauce Original
Red Hot Sauce Xtra Hot
Hot Sauce

Mrs Dash:
• Chicken
• Onion & Herb
• Table Blend
• Perfect Pinch Steak seasoning
• Perfect Pinch Rotisserie Chicken
• Grill Mates Steakhouse Onion Burger
Old Bay Seasoning

Friday, October 9, 2015

Whole Foods Shopping for Whole30

Last update to this list: February 4, 2016

NOTE: Always read your labels, as manufacturer’s change ingredients from time to time.  Keep an eye out for carageenan, sulfites, added sugar, and other non-compliant ingredients!  

For a PDF file of this list to download, click HERE

Chunk Light Tuna canned
Salmon, fresh
Sardines (canned)
Shrimp, Wild-Caught

Chorizo sausage links, all natural
Hot dogs

Chicken & apple sausages
Chicken sausages
Poultry Sausage
Turkey deli slices

Pork, ground
Prosciutto, Smoked

Fruits and Vegetables
There is a lot more than what's listed below; Whole Foods has excellent fruits and vegetables!

Coconut chunks
Coconut, unsweetened shredded

Cauliflower, crumbled
Delicata squash
Paleo Bowls (in produce area)  Zucchini and squash noodles with herbs, veggies and other compliant ingredients. So it's ready to cook and eat.
Squash noodles
Sweet potato noodles
Zoodles, ready made, ready to cook

Fat Sources
Almond Butter
Butter (Kerrygold) for making Ghee
Cashews, canned
Cashews, bulk bin
Coconut Butter
Duck Fat
Cucumber Mint water
Sunflower butter

Almond Milk Unsweetened
Coconut Milk, – small container (11 oz), great for cooking!
Coconut Water
Coffee, Cold Brew
Coffee, Fair Trade

Spice Powder
Herbs de Provence
Spices in general (just read ingredients)

Canned/Bottled Goods
Artichoke Sauce
Broths and Stocks:
*  Chicken Bone broth
*  Chicken broth, free range
*  Seafood stock
*  Turkey Bone broth
*  Turkey Broth
*  Vegetable Cooking stock
Marinades & Pasta Sauces:
*  Marinades/Sauces
*  Marinara sauce
*  Marinara, organic
*  Pasta Sauce
*  Pasta Sauce, Italian Herb
*  Pasta Sauce, Portobello Mushroom
*  Pasta Sauce, Tomato Basil
*  Pasta sauce, roasted Garlic
Olives, green and black
Salsa, Organic
Salsa Al Pastor
Verde Sauce

Arrowroot flour
Coconut flour
Potato Starch
Tapioca Starch

Other Miscellaneous
Bone Broth
Coconut Aminos
Curry Pastes (check ingredients to determine which are compliant)
Epic bars (not all are compliant, read ingredients)
Fish Sauce
Garlic Sauce
Salad Dressings
Salad Dressing, Pomegranate Vinaigrette
Sea Snacks, Organic (to eat with a meal)