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Whole30 finish line! w00t! w00t!

Things I have not done for 30 days: weighed myself, counted calories or carbs, eaten grains, eaten sugar (or honey or maple syrup, etc), eaten artificial sweeteners, eaten legumes, had any cheese, had any cream, had any butter, had any seed oils, had any diet soda, had something that came in a wrapper as a meal, said yes to eating crap because someone else wanted me to, consumed or cooked with alcohol, eaten any white potatoes, eaten anything SWYPO.

Yep, I’ve been compliant for a full 30 days. Whole30 Rules are here if you’re interested.

Could do better next time: Gotten more sleep, drunk more water, eaten out more. I’m not 100% sure on the water, as all the fresh veggies would have upped my water intake overall, I didn’t skimp on drinking, but felt I drank less than I used to. Sleep was actually hardest when I’m full of energy at the end of the day, late workouts made me even less sleepy. If I do this again, I will make more of an effort to eat out (compliant). I also wish I’d take more photos of my food. I was good at it the first week, then I just forgot and ate before I remembered a photo ūüôā

Things I have done in the last 30 days: very little snacking, celebrated a special occassion with a healthy meal, roasted two whole chickens, made my own pesto (more than once), made cold brewed coffee, made my own almond milk, packed or made a lunch for the next day (almost every day), eaten a lot of fruit/vegetables/nuts I used to avoid (cherries, pineapple, rockmelon, plums, apples, apricots, grapes, sweet potato, pumpkin, cashews, pistachios, walnuts, leeks, bananas, dates) AND maintained good blood glucose, tried new things (spaghetti squash, pomegranates, hot smoked salmon, kippers), cooked a pork belly, eaten at a Paleo restaurant in Melbourne (thank you Palate), cooked pork in duck fat, cooked kale in duck fat, eaten frozen bananas and oranges, made my own Whole30 Zoku popsicles, made a fish curry for the first time, made passionfruit coconut butter, cooked a massaman curry (a few actually), drunk coconut water during workout recovery, done some serious workouts and enjoyed them (200 leg squats more than once Рbooyah!), eaten salmon with capers, made spicy coconut prawns, made sweet potato hash, slow roasted mushrooms, made sweet potato fries, made sweet potato cubes, made pumpkin cubes, made pulled pork with spaghetti squash, discovered Mount Franklin mineral waters with essence, collected a variety of compliant hot vinegar sauces (Louisiana & Cholula) and learned to love coconut cream in my coffee.

Ways I’ve felt better over the last 30 days: felt more vibrant, had loads more energy, slept better, woken up alert (this is a BIG DEAL – no brain fog in the morning), been able to not only eat breakfast in the morning but enjoy it (previously I would have felt sick), not felt hungry between meals, not been sleepy in the afternoon after lunch,¬†been too full to finish a meal, had to actually stop myself from exercising as I had more energy than I needed, recovered quickly from a huge bruise (I usually don’t), recovered better and had fewer symptoms during sinus attacks, my joints have felt amazing (more mobility, very little pain and swelling from my arthritis), my skin is clearer, my eyes are less tired and dry and I have NOT heard my stomach or innards make gurgling noises (I thought they just naturally made a noisy¬†racket all the time).

What was hard: lots of food preparation! I did make this harder than it¬†needs to be on Whole30 (it was a personal goal for me from the start), for me part of this was breaking some bad habits I’d gotten into at the end of last year, cutting corners on food prep was one of them and not trying enough new recipes or ingredients. Aside from a pack or two of frozen veggies used in stir fries, I have not eaten any frozen meals at all and have eaten out only twice (both planned). Sometimes I spent some time in “food jail”, but even then I knew it was self imposed and it was a choice. I’ll be optimising my meals in future for easy as well as healthy, now I know¬†I can¬†do everything the hard way.

I lost 2.1 kilos on the scale, but have shrunk so much around the¬†middle I’ve had to retire a few pairs of pants.

Week 1 – Whole30

Day 1 – Wednesday (2nd Jan 2013) – Too hungry to wait for dinner (got home a bit late and didn’t have anything ready), some leftover chicken breast made a great snack with avocado, Combram Lemon Extra Virgin Olive Oil and a little white wine vinegar.

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Baby spinach cooked in ghee, not a great photo but the spinach was a lovely brilliant green.

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Beef Bolognese with Organic Tomatoes and loads of oregano.

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This was a yummy dinner, except I ended up eating all the spinach, no leftovers.

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Day 1 was good, daily fruit was cherries (I have a huge box, expect to see a lot of these).

Day 2 – Thursday – Breakfast was cold Bolognese with avocado (I like it cold for breakfast).

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Day 2 lunch was amazing, but sorry, I forget to take a photo. Superior Gold make a lovely Hot Smoked Atlantic Salmon¬†with spicy Creole seasoning. It went great with my pesto, crisp salad and heirloom tomatoes. Lunch was so big I couldn’t eat my fresh raspberries and¬†almond butter, so I kept those for a¬†late afternoon snack.

Dinner on Day 2 involved some pumpkin prep. I put the oven on and baked four thinnish slices of pumpkin, with ghee on top. These were for a future meal. I made tiny diced pumpkin and pan fried the cubes in ghee until golden brown.

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I divided the pumpkin cubes up for two meals, so I would get 3 meals from my big hunk-o-pumpkin (Queensland Blue I think, blue skin).

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To make the curry, I used Ayam Coconut Cream

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and Thai Gourmet Red Curry Paste (Whole30 safe – see label)

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My very yummy dinner for Day 2, Beef Red Curry with Pumpkin Cubes.

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I had it with a weak coffee and homemade almond milk.

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While I had the oven on, I also roasted a bunch of carrots, as there was a heat wave coming, and I knew I may not be using the oven later.

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Day 3 – Friday – Whole30 during a Heat Wave
Those yummy carrots¬†ended up being breakfast at the start of the heat wave, with some crispy Bertocchi Porchetta cooked in duck fat, didn’t use much duck fat so also had a little cold coconut butter. It was yummy but I think I could have had less carrots, felt a bit sugary later on. Lunch was cold beef curry with pumpkin and some roasted salted macadamias. Dinner was cold bolognese and cold baked pumpkin slices. I had to really force those in, it was still 30 degrees after midnight, cool change didn’t hit until about 2am, did not sleep well. Enjoyed my Lime Galvanina Mineral Water (only a few bottles left and I can’t find it anywhere anymore) with lots of ice, some coffee flavoured icecubes I made with coffee & coconut milk. Experimented with the Zoko, but it was a fail, not enough sugar in the pops (I used coffee with barely any water and a whole can of coconut milk).

Day 4 – Saturday – Prahran Market & Palate

The next two are photos from the delicious selection of Paleo meals at Melbourne’s paleo restaurant Palate. My friend was visiting from interstate and we wanted to try everything. I had a very small breakfast as I knew I’d be having a big lunch.

Plate 1  (6 veggies & 1 meat, plus an extra meat)
Avocado smashed with red onion, tomato and lime
Grilled marinated mushrooms
Green beans with sesame seeds
Carrot and Zucchini Spirals
Beetroot with Shallots and sunflower seeds
Grilled Asparagus with Pinenuts
Smokey Bacon Rashers – meat choice
Herbed Chicken Breast – meat choice

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Plate 2 (6 veggies & 1 meat, plus an extra meat & 1 extra veggie)
Avocado smashed with red onion, tomato and lime
Steamed Broccoli with herb butter (I asked for it with no butter)
Carrot and Zucchini Spirals
Cauliflower rice with garlic & onion
Citrus Infused sweet potato and macadamia mash
Lemon dressed rocket
Grilled Asparagus with Pinenuts
Herbed Chicken Breast
Chilli Garlic Prawns

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Standouts were the avocado, chicken breast, chilli prawns, asparagus, super tasty cauliflower rice, beens with sesame seeds, sweet beetroot with crispy toppings and lovely sweet potato, but it was all delicious (I however could not eat all my broccoli, extra veggie not required).

We had a nice explore of Prahran Market.

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They had some of the biggest blueberries I have ever seen, that’s a big carrot tip holding the sign, those things are massive! Unfortunately I had two punnets at home, or these would have come home too. Lovely staff at this stall – Pino’s Produce.

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We left about 3 or 4pm and a lot of things were being sold for 1 dollar, so would be a great place to buy up cheap ūüôā

We didn’t eat any of the no sugar icypoles at Ripe Organics, but they looked great (made with fruit and fruit juice). Ripe also had Artisana Coconut Butter, so we bought a few jars. They also had little tiny packets of Artisana Coconut Butter, which I haven’t seen anywhere before. Around the corner, the Prahran Health Food store also had little Artisana packets, including nut butters, they were however out of Coconut Secret Aminos. They have 15% off every 1st Saturday of the month.

Dinner was chicken breast pan fried until crispy in ghee, with a tablespoon of Frank’s Hot Sauce.

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On a bed of pan fried red capsicum.

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Yum! This will be breakfast for Day 5 too.
Beautiful fresh raspberries and I added some coconut butter too.

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Day 5 – Sunday – I hit Nutritional Ketosis this morning (0.6).
Breakfast was lovely, I had the leftover chicken & capsicum cold.
Fresh blueberries with coconut butter too, but didn’t finish eating all of these at breakfast.

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For lunch, some slow cooker mince and a frozen banana. Little lunch as I had breakfast late.
Dinner is Roast Pork Belly (salt, olive oil & fennel seeds), a few roasted shallots and roasted carrot pieces (carrot was to replace a rack, as I don’t have one), oven roasted thyme mushrooms, oven roasted beetroot salad¬†and lemon rocket salad.
Day 6 РMonday
Breakfast was more Roast Pork Belly with shallots, carrots and lots of thyme mushrooms.
Had a coffee with coconut cream for morning tea.
Lunch was leftover slow cooker mince with oven baked white zucchini (in olive oil). Not sure if it was my cooking or the white zucchini but this was surprisingly amazing. I often cook with the dark green kind, I’ll seek out more while zucchini to experiment.
Macadamias and coffee with coconut cream for afternoon tea, then discovered iced tea made with tea bags of Twinings Infusions, yum!
Dinner was cold (super hot today) and the last of the slow cooker mince, with the last of the thyme mushrooms (these mushrooms were awesome, must do them again), fresh cherries and coconut butter. Had some avocado dressed with lemon & olive oil & white wine vinegar, yum and refreshing.
I ate more than usual today, but seemed to need it (appetite was crappy yesterday).

Day 7 – Tuesday
Breakfast was more Pork Belly with red capsicum & zucchini pan fried in ghee.
Lunch was the same, with a few macadamia nuts.
Dinner was made from lots of leftovers and unused veggies in the fridge: Beef & Chicken Massaman curry with bean sprouts, purple onion, spring onions, coconut cream & coconut milk. Curry paste is by Valcom and has no sugar (yay!) and Aussies might be lucky enough to get it at a local supermarket. Always check ingredients, even if the brand is the same.

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Whole30 – Day 0 – Prep Prep Prep

Made a lovely fresh walnut pesto inspired by a Paleo Walnut Pesto from PaleolithicMD (thank you Google) [links removed as site has closed].

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Pesto Ingredients:

leaves from 1 bunch of fresh & fragrant basil (leave the thick main stalks out)
1/2 cup natural walnuts
3 cloves garlic
Cobram extra virgin olive oil

Whiz basil, walnuts and garlic in a¬†food processor¬†until they don’t seem to get any smaller. While the machine is still running, add some olive oil. Keep adding until it becomes a sauce, scrape down the sides if you need to. Put it in a jar and add a nice layer of olive oil on top.

Made a milder¬†batch inspired by The Clothes Make The Girl‘s I Love My Nose Pesto

Pesto Ingredients:

leaves from 1 bunch of fresh & fragrant basil (leave the thick main stalks out)
1/2 cup roasted macadamia nuts (oops, no pine nuts)
1 clove garlic
Cobram extra virgin olive oil

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I’ll be having¬†the mild pesto with tomorrow’s lunch.
Cooked up some free range chicken breasts in ghee,
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they came out nice and crispy.
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Packed with some Coles Italian Style Salad in my new Sistema lunchbox.

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Oops, nearly forgot the pesto!

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Packed a container of macadamias, not sure if I’ll need these, feels like plenty of food.
I’ve packed a sliced lime too, for my water during the day.

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Beautiful big cherries with some cherry tomatoes and a little almond butter.
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Tomorrow’s breakfast is ready too.¬†Zoodles with chicken and I’ll add the pesto in the morning.
I’ll make a cold brew coffee overnight to have in the morning, with coconut milk.

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Dinner tomorrow will probably be a beef red curry.

Step 2 – MyFitnessPal – New Macros

New Macros

Nutritional Goals Goals
Net Calories Consumed* / Day 2,000 calories/day
Carbs / Day 25 g
Fat / Day 144 g
Protein / Day 150 g
Your diet Profile Target
Calories Burned
From Normal Daily Activity 2,640 calories/day
Net Calories Consumed*
Your Daily Goal 2,000 calories/ day
Daily Calorie Deficit 640 calories
Projected Weight Loss 1.3 lbs/ week

* Net Calories Consumed = Total Calories Consumed – Exercise Calories Burned
New Macros

Old Macros

Nutritional Goals Goals
Net Calories Consumed* / Day 1,800 calories/day
Carbs / Day 23 g
Fat / Day 130 g
Protein / Day 135 g
Your diet Profile Target
Calories Burned
From Normal Daily Activity 2,640 calories/day
Net Calories Consumed*
Your Daily Goal 1,800 calories/ day
Daily Calorie Deficit 840 calories
Projected Weight Loss 1.7 lbs/ week

* Net Calories Consumed = Total Calories Consumed – Exercise Calories Burned

Step 1 – DEXA Scan

Here we go with more acronyms than you can shake a stick at, translation at the bottom for those who don’t speak acronym.

Height: 161.5 cm
Weight: 144.778 kg (late afternoon)
Bone: 2.3kg
Lean: 69.103 kg
Fat: 73.375 kg
%Fat: 50.68

Imperial / American / Dark Age Measurement (calculated from metric)
Height: 5’3″
Weight: 319.181 pounds
Bone: 5.07063 pounds
Lean: 152.346 pounds
Fat: 161.764 pounds
%Fat: 50.68 – didn’t recalculate

RMR: 2044 (How many calories I use daily if I only sleep)
Estimated calories required for non-exercise daily activity: 409 (brushing teeth, etc)

BMD: 1.175 (Bones)

There are some great pictures which come with it, which I won’t post, but you’ll see three colours: blues for bones (most dense), pink for lean mass (next most dense) and yellow for fat (least dense).

You get¬†loads more detailed¬†numbers which I won’t post, including detailed stats on each arm, leg, head and trunk (including the fat percentage of your head).

DEXA / DXA = Dual-Energy X-ray Absorptiometry
FFM = Fat Free Mass
BMD = Bone Mineral Density
RMR = Resting Metabolic Rate

This site has a pretty good basic rundown of a DEXA scan, although it is written for it’s primary use – bone scans:

I got scanned at Bodyscan in Melbourne, Australia –