5 Whole30 Approved Foods For Flat Abs

We are one week down for Whole 30, and it has been a challenge. We don’t miss cheese and bagels as much as we thought we would, but it’s been a learning process. If nothing else, this challenge is teaching us to be more aware of the decisions we make regarding food and allowing us to carefully think about what we are putting in our bodies.

With one week down, and the last(?) weekend of 80 degree bikini-wearing weather approaching, here are 5 Whole30 approved foods for flat abs:

1. Apples. Apples are a great source of fiber and also help keep you full. Plus – ’tis the season for apple picking!

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2. Dark leafy greens. Here is another amazing in-season option. Dark leafy greens such as kale are a some of the healthiest foods you can eat. They contain fiber which will help to keep you full and regular, and are full of nutrients. Add your greens to salads, stir fry and smoothies!

Heart-shaped formed by fresh Black Kale

3. Salmon. Fatty fish such as salmon are a great source of Omega-3 fatty acids which are essential for your health. Salmon promotes fat burning and boosts metabolism. Grill, pan sear, or broil for a delish addition to salads or veggies.

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4. Berries. I can’t get enough berries these days. Berries are full of fiber and antioxidants which is pretty key for keeping your abs flat. Add a handful to your smoothie or just have a few as a healthy afternoon snack.

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5. Green tea. Green Tea is full of antioxidants which helps boost metabolism. AKA: perfect fat burning drink.

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Whole30: Day 1

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We are starting Whole30 today, which means yesterday was prep day. The LAST thing we wanted to do after an eventful long holiday weekend was food shop and prep, but it turned out to be a soothing and productive way to launch ourselves into a new week. After making a list of approved foods, we shopped and began cutting and chopping and cooking.

Today’s menu:

Breakfast:

  • Green smoothie (recipe here). I added half a packet of vanilla protein powder that was approved and helped keep me full.
  • Hot water with lemon
  • My new JavaBabe coffee, black. (post to come soon).

Snack:

  • Roasted, unsalted almonds

Lunch:

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  • Grilled chicken with garlic powder, red pepper flakes, onion powder, and olive oil marinade.
  • Roasted red onion, zucchini, carrot, yellow squash, red bell pepper.

Snack:

  • Grapefruit

Dinner:

  • Sweet potato (roasted with olive oil and cayenne), asparagus, pan seared salmon.

Don’t worry, we won’t overload you with our journey, but will be sure to share fun and delicious recipes that surprised us, or satiated us.

Fresh Rolls For The Win

One of our favorite food blogs, i am a food blog, recently posted a recipe for summer fresh rolls. As  thai food/all food lovers, these are one of our favorite treats when dining out and we were intrigued to give it a try at home. We are starting Whole30 after labor day (more to come on that), so I thought this was the perfect lunch to transition me into the fall.

We very loosely followed this summer roll recipe, and made a few alterations based on how we were feeling.

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Ingredients: 

  • 1 avocado thinly sliced
  • 12 rice paper wrappers
  • 1 english cucumber cut into matchsticks
  • 2 large carrots cut into matchsticks
  • 1 cup thinly sliced cabbage
  • Basil
  • Cilantro
  • Butter lettuce

Dip one spring roll skin into warm water for about two seconds. Remove and lay, smooth-side down, on a cutting board. Act fast because the roll gets stickier the longer you wait. Lay down one lettuce leaf in the bottom center of the wrap. (If the wrap is a clock, then think between 8:00 and 4:00) Add a small bunch of vegetables and carefully roll bottom side over filling. Fold in each side of the wrap and continue to roll until it’s all bundled up.

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For the sauce: 

spicy almond butter sauce (can use peanut butter if you’re not into the almond trend)
2 heaping Tablespoons almond butter
1/4 teaspoon Sriracha
1/2 teaspoon soy sauce
squeeze of lime
1/4 teaspoon brown sugar
hot water

Mix together, dip, and enjoy!

Cashew Milk: If You Haven’t Tried It You Haven’t Lived

I’ve fallen in love. Ever since I discovered the iced coffee with cashew milk at our local gym’s juice bar (Nourish Your Soul), I can’t stop thinking about it. At $5+ for 16oz, I ventured to make it myself. Not a fan of milk? Neither am I! I promise you – this is different.

Ingredients: 

  • 1 cup raw cashews
  • 4 cups water (divided)
  • 1 to 2 tablespoons maple syrup or honey or agave nectar
  • 2 teaspoons vanilla extract
  • Dash sea salt
  • Pinch cinnamon
Instructions

1. Soak the cashews in water at least 4 hours, or overnight in the refrigerator. Drain and rinse until the water runs clear.

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2. Add the cashews and two cups water to a blender. Start on a low setting and increase the speed until the cashews are totally pulverized. This could take 2+ minutes.

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3. Blend in 2 cups more water, your sweetener of choice, vanilla extract, sea salt and cinnamon. If your blender can’t totally break down the cashews, strain the milk through a fine mesh strainer.

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4. Store the milk in a covered container in the refrigerator. It should keep for 3 to 4 days.

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Notes
  • Yields about 5 cups cashew milk.
  • For thicker cashew milk, use less water!

p.s. Cashew milk is full of redeeming nutrients, like magnesium, phosphorus, iron, potassium and zinc. The fat in cashews is mostly unsaturated and they are a good source of protein.

How Not To Eat Crap When You’re Busy

It’s a struggle in the summer (and always) to plan ahead enough so that you aren’t scrambling at 7:45 on a Monday to find something healthy to bring for breakfast and lunch. It’s hard enough to squeeze in a workout, emails, friendships, relationships, and sleep. I used to be able to eat whatever I wanted, but I have recently begun to build a healthy routine that makes me feel better overall.

Here are some tips to eating healthy and clean when you can’t even seem to catch your breath:

Breakfast

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1. Green smoothie: On days I am in a rush, I throw together some spinach, coconut water, a banana, some frozen fruit, and a few chia seeds. Check out my recipe here.

2. Avocado toast. I know, I know, this seems to be all the rage these days. But to be fair, it is a healthy, protein-packed way to start your day. Bring in a loaf of bread to the office, freeze it, then toast and top with avocado and sliced hard boiled egg on days you’re in the mood.

3. Microwaveable steel cut oats. My winter go-to. This is so easy to pop in the microwave, top with banana, berries, and 1T of almond butter. Plus, it keeps you full until lunch!

Lunch

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Oh lunch, how I look forward to you! Some days I am extra prepared and have my lunches pre-packed from Sunday night. Some days I’m not. Here are a few of my go-to’s and tricks for the times you are super organized, or not.

1. Keep olive oil, salt, pepper, hot sauce (whatever makes your salads sing) at your desk. It makes it easy to dress a boring salad right before lunch time so it isn’t wilted when that meeting runs late. Pack greens, cucumbers, and throw on some shredded chicken (homemade or from the Whole Food’s salad bar – nobody’s judging).

2. Make leftovers. Some people hate leftovers. But day’s I am making something like roasted chicken and veggies, or a big batch of chicken soup, I make sure I have some leftover that are easy to throw in my bag and bring to work.

Snacks

I’m not sure about you, but my office is stacked with chocolate, cheez-its, and snacks that I know I should not be reaching for come 2pm. I try to stock my drawers with a few healthy go-to’s:

1. Almond butter. Sometimes 1T of this stuff can get me through to dinner and keep me from grabbing that  bag of Cape Cod Chips.

2. Nuts. A handful of nuts is packed with protein and keeps you full until your next meal.

Dinner

Dinner can be tough! After working a long day, working out, and occasionally trying not to be a bad friend, getting around to making a well-rounded dinner can be difficult. Here are a few easy strategies to make sure you are reaching for the good stuff:

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1. Spiralizer. I have never met a spiralized veggie I didn’t like. Not only are veggies inexpensive, but it takes 2 minutes to make them into these noodles, and another few to throw into a pan with garlic, olive oil, S+P and some pre-cooked shredded chicken. Dinner is done. (This blog has enough recipes to last you a lifetime).

2. One-pan wonders. Days where the errands and tasks feel endless, I throw some salmon into a pan with some cubed carrots, zucchini or sweet potato, drizzle with olive oil, salt, pepper, and a few herbs and throw it in the oven for 30 minutes. What comes out? A fully balanced, delicious meal I can be proud of.

Instacart – There Is No Longer Any Excuse Not To Have Healthy Food

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We get it, summer weekends are filled with BBQ’s and outings, beach trips, weddings, and family gatherings. My highly organized Sunday night ritual of grocery shopping, meal planning and prepping has totally gone out the window (cue Sunday Scaries). Welcome Instacart into your life. This new app provides the opportunity to pick your favorite groceries from local stores, have them delivered at a convenient time, AND maintains a low shipping rate (free for your first order, $3.99 after that).

You can browse healthy recipes, add the items to your cart, and even share carts with friends and family. I have to say I am a devoted fan – it even saves me money by letting me choose from less expensive grocery store options I would have otherwise not been able to frequent. Give it a try – free shipping and $10 off your first order so no excuses!

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