whole30 radish salsa

Discoveries and Takeaways: Our Whole30 Midway Update

Abbie Sawyer Clinic News, Recipes, Your Best Life

It’s official—we have passed the halfway point of our team Whole30 experience!

To celebrate, we had a special Whole30 potluck, complete with pork carnitas, guacamole, salsas, and all the (compliant!) fixings.

whole30 pork carnitas

A colorful feast: Pork carnitas from our midway-point lunch, celebrating the completion of 15 days on Whole30 together.

whole30 radish salsa

Radish Salsa Recipe: Find the recipe for our Whole30 radish salsa on our Facebook and Instagram pages (@capitalchirodsm).

In addition to celebrating, we have also taken a moment to look back before we look ahead to the next fifteen days. We each have had unique experiences, realizations, and discoveries as we learn about ourselves, about food, and how it affects us. Follow along as we each check in with our update and favorite recipes.

Our realizations, experiences and favorite recipes, so far…

Brittany

Discovering food sensitivities + Knowing it gets easier

brittany-capital-chiropracticHow is it going?

Well, I had to start over this Monday after eating some non-compliant foods during a trip to visit friends. So Day 5 is off to a rough start! I’ve definitely gone back to the cravings stage of Whole30 and they came back with a vengeance.

Has anything surprised you?

I am surprised at how badly I responded to eating dairy and gluten when I “broke” Whole30. I didn’t feel sick or had trouble digesting it, but I crashed so badly at the end of the day. And my energy the next day was very low.

Any realizations so far?

I realized: DON’T CHEAT. It isn’t worth it, especially when you have already gotten so far. Also, hold true to the ratios of food groups that Whole30 offers. I was slacking on my protein intake and just felt hungry all the time. Now that I have balance protein with fats and carbs, I’m feeling much better.

What do you know now for the rest of your Whole30?

Two things: that experimenting with new recipes and flavors is key and that cravings do eventually subside. It gets easier, but that first week is definitely a push.

Abbie

New favorite breakfast routine + Realizing it’s worth the (sometimes) hassle

abbie-sawyer-capital-chiropractic-des-moines

How is it going?

It’s going well despite having to start my Whole30 month over after a noncompliant meal at a friend’s house. I love how I feel and sleep when I’m eating in the Whole30 style. I fall asleep faster and sleep soundly. During the day, I rarely crave food between meals and my energy feels steady and focused. So, overall, it’s going well.

Has anything surprised you?

My only surprise came from my breakfast routine. I used to eat chia pudding with many toppings for breakfast. With Whole30, I switched to an egg-centered breakfast only to discover that the eggs made me feel nauseous. Once I switched breakfast to a non-egg protein (like leftover pork or beef) with lots of vegetables and healthy fats like ghee or coconut oil, I felt great. I’m glad to now know this about myself and what is the best-feeling fuel for my body.

Any realizations so far?

Though I’ve done Whole30 several times and have been on a journey of health optimization for years, I have once again realized that what, when, and how I eat really do matter in relation to how I feel, think, act, and live. The time, money, and energy I invest in preparing nourishing foods is always worth it—in the short run and the long run.

What do you know now for the rest of your Whole30?

I know that life will go on after Whole30, so the habits and recipes and tactics I practice now will catalyze healthier choices and actions for “real life” at the end of these 30 days. I know that I will have days when I just want to eat a chocolate bar or have a beer and, for me, those cravings are usually tied to something other than just wanting that food or drink. For example, an emotion or stress. Knowing that will help me work through those cravings and get to the other side.

Favorite recipe so far?

I love the Paleo/Whole30 Lamb Burgers with Tzatziki Sauce by Paleo Running Momma. The leftover sauce also happens to be a delicious condiment for, well, everything. I found lamb locally from Remnant Hills Farm.

Jen

Trying intermittent fasting + New favorite slow cooker cookbook

jen-morrow-des-moines

How is it going?

I’ve stuck to the program with the addition of intermittent fasting, so I only eat during an 8 hour window each day and fast for 16 hours of the day. I definitely miss convenience foods and I still don’t love cooking, so I am always looking for shortcuts and I’ve found several Whole30 compliant ones. For example, I love the Wholly Guacamole individual serving packets. These are so convenient for packing in lunches.

Has anything surprised you?

Surprisingly, I haven’t gotten bored with any of my meals even though I’m eating a lot of the same things.

Any realizations so far?

Friends are so much more supportive than I anticipated. Letting people in, asking for help, and being vulnerable enough to accept accountability may be keys to success.

What do you know now for the rest of your Whole30?

The new Whole30 Slow Cooker recipe book is great! I’m going to continue making and enjoying soups from the book. Also, Costco brand almond butter is the best value and is delicious.

Favorite recipe so far?

One Pan Autumn Chicken Dinner: I make this into a Whole30 compliant meal by using sugar-free bacon. I also added pecans and didn’t regret it one bit. This is my favorite dinner and my go-to lunch is a can of tuna on a bed of greens with Tessemae’s Organice Creamy Ranch Dressing. This sauce tastes nothing like traditional ranch; it’s more of a dill sauce.

Chris

Keto convert + Tackling stress

How is it going?

Whole30 with a keto adaptation and periodic intermittent fasting is going great so far. I enjoy the steady energy and clear focus that comes with ketosis, Whole30, and intermittent fasting. I did break my streak of compliance at a dinner with friends, but I was able to quickly return to a compliant routine the next day and have stuck with it since.

Has anything surprised you?

As I’ve experimented with ketosis, I’ve been tracking my ketone levels and blood sugar every day using a device called Keto Mojo. I love it; it’s very simple to use. This device has allowed me to better understand how particular foods, timing of eating those foods, and factors like stress (cortisol) either swing me further into ketosis (the goal) or further out of ketosis. I’ve been surprised a number of times at my numbers; when I thought I’d be in ketosis, I was not. With this data, I’ve been able to adapt and hone my lifestyle and diet to get even closer to ketosis on an ongoing basis.

Any realizations so far?

I’ve realized that food intake is not the only factor to monitor for someone interested in keto. For me, I’ve noticed that stress, which fuels cortisol production, has a negative affect on my ketone levels. Therefore, I’ve taken more steps to address my sense of wellbeing. This includes joining the YMCA and trying the flotation services at Fadeaway Flotation. Both have harbored incredibly positive benefits.

What do you know now for the rest of your Whole30?

I know that veggie consumption matters every day. I know that when I eat lots of low-carb vegetables with my fats and protein, I am most likely to reach the optimal level of ketones. So I’ll be shopping for and preparing even more vegetables moving forward.

Favorite recipe so far?

I’ve been experimenting with keto recipes and have discovered homemade coconut manna, or coconut butter. My whole family, including my toddler, love this simple spread.

Karen

Loving roasted veggies + Finding more energy in workouts

karen-todd-capital-chiropractic-des-moines

How is it going?

I’m actually doing quite well. I’ve had many temptations, which at first was rather difficult, no lie. However, since then I’ve remained committed and have been able to stay on track. My challenges have been with my workouts. The energy levels have not been there but I have noticed that is changing, thank goodness. Additionally, the other challenge has been trying to find the correct things to eat “on the fly.” For instance I was at an organized bike ride over the weekend and noticed that the only food items available for purchase were not Whole30 compliant. So, next time, I’ll need to plan ahead and bring a compliant energy bar with me for those occasions.

Has anything surprised you?

How much better food tastes without all of the other additives. I’m learning to cook differently and eat differently. One of my new favorites has been roasted veggies. All I can say is YUM! I’m also surprised that I’ve been able to stick with it for this many days. Another big surprise is the social aspect of this. As it turns out, not having alcohol has not been as difficult as I thought it would be.

What do you know now for the rest of your Whole30?

I know I want to experiment with more foods, flavors, and recipes. I’m finding that this really isn’t as restrictive as I thought it would be and the experimenting has been fun!

Follow the journey

Join us for the journey on Facebook, Twitter, and Instagram. We’ll be sharing updates, recipes, and ideas for doing Whole30 on a budget all month long.

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