“whole 30” Diet & Exercise

This blog post sheds light on the “whole 30” diet itself and how well it works with ongoing exercise & new exercise regimens. I had a client who did this diet plan, along with this wife and expressed how it gave good results but over time they both were getting bored of the concept of eating the same foods daily, he expressed to me how strict the diet was, gave me some insight into the results it produced but wanted to know more information besides what he had researched because now they are both my clients at the gym & are looking to possibly start this diet once again along with starting their new workout agenda (will have been with me for a month now) and he wanted to know 1) my opinion 2) if it will help or hinder while he and his wife exercise 3) is it worth doing 4) is it something that can be adjusted so that they don’t run into the same issue of being bored of the same food 5) where to go from there once the 30 days is over . All of which were good questions and figured, I would post about it so that if others have the same thoughts, or questions, we could solve this together. 

Personally, I have never done this diet & I don’t recommend diets to my clients (out of my scope of practice) but to learn more about nutrition and teach good behaviors would be within my scope and help them prepare for the end of the road with a positive mindset and continued results. Hopefully the research I came up with you find helpful, feel free to also share it among your peers Whole 30 & Exercise

If any of you have more to add about this particular diet, please leave it in the comments — I love hearing personal experiences and stories (who knows, I might consider you writing a guest post about your experience with this diet) 

 

 

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Sausage gravy stuffed biscuits

sausage gravy

This southern recipe is popular by far when it comes to hearty breakfast food. I wasn’t raised in the south, but I am no stranger when it comes to biscuits & gravy.  Currently residing in Ohio, the weather changes more often than not, and when the cold strikes us, there is nothing like a warm supper that comforts our stomach and soul, if you are someone who is looking for an easy but very delicious meal ticket, look no further because I think I found the right recipe for you. 

Ingredients needed:

  • 8 ounces of bulk country breakfast sausage (or any type of sausage that pleases you)
  • 3 Tablespoons of all purpose flour
  • 1 1/4 cups of whole milk
  • 1/4 teaspoon of garlic powder
  • 1/4 teaspoon of rubbed sage
  • salt & pepper
  • 1 8 count tube of GRANDS refrigerated biscuits
  • 1 egg, lightly beaten with a little water

Instructions:

  1. Cook sausage in a nonstick skillet, breaking it apart with a spoon as it cooks
  2. Sprinkle flour over sausage, stir and cook 1 minute
  3. gradually whisk in milk
  4. Add garlic powder, salt & pepper, and sage to taste. Simmer until thick.
  5. Either refrigerate gravy overnight or line a baking sheet with parchment paper, spread the gravy thin, and freeze for 30 minutes
  6. Pre-heat oven to 350 degrees. Line a baking sheet with parchment paper, pull each biscuit apart into 2 layers
  7. place 1-2 tablespoon of chilled gravy on a biscuit half and top it with another biscuit piece. Seal around the edges, and tuck the edges under somewhat so they are less likely to pull apart
  8. Repeat for remaining biscuits. Brush top of each biscuit with egg wash
  9. Bake 15-18 minutes

Note: you may have some leftover gravy — the recipe calls that you can thin it out with some milk and microwave until warm and use it over the cooked biscuits

Follow the author of this recipe at spicysouthernkitchen for more recipes  

 

Enjoy! 

 

Fully Load Burger Bowls

Make a bowl out of a burger

Ingredients needed:

  • 2 lbs of extra lean beef 
  • 2.5 teaspoons of seasoned salt
  • 1 teaspoon of garlic powder
  • 1/2 teaspoon of black pepper
  • 3 teaspoon of worcestershire sauce 
  • 4 Tablespoons of butter
  • 2 Cups of sliced mushrooms
  • 2 cups of cheddar cheese, shredded
  • 10 slices of bacon, cooked and diced
  • diced chives, bacon bbq sauce, and ranch dressing for topping

Instructions

  1. Mix together beef, seasoned salt, garlic powder, black pepper and worcestershire sauce
  2. On a baking sheet lined with foil, form 4 meat bowls using a can or jar. Set aside
  3. In a medium pan, saute mushrooms with butter, season with salt and pepper to taste & divide into 4 portions
  4. Fill each meat bowl with 1/4 cup of cheese, mushrooms, 2 slices of diced bacon, then top with 1/4 cup of cheese
  5. Bake at 350 degrees, covered with foil tent, covering for 30 minutes before serving & then topping with the diced bacon,  bbq sauce, ranch and diced chives

Now I realize this isn’t vegetarian or vegan friendly, but this is a recipe that could easily have substitutes in order to make it more vegan/vegetarian friendly, I eat meat, so many of my dishes, will contain animal product but I try to find recipes that can be manipulated to serve anyone’s appetite. Enjoy!

Be sure to give FamilyFreshMeals a follow for creating such a fantastic recipe 🙂

9.19.18 Macro’s log

12AM (work/snack)

  • Kroger carb master yogurt (raspberry) Calories 70, Carbs 5g, Fats 1.5g, Protein 9g

2AM (work/lunch)

  • Kroger fresh baked bread (0.25 loaf) Calories 269, Carbs 55.8g, Fats 1.9g, Protein 11.5g
  • Kroger southwestern dressing, lite (1 TBSP) Calories 70, Carbs 3g, Fats 7g, Protein 0g
  • Kroger white sweet onion; Calories 6, Carbs 1.3g, Fats 0g, Protein 0.1g
  • Sliced Swiss Cheese (1 slice) Calories 110, Carbs 1g, Fats 8g, Protein 9g
  • Kroger Mesquite roasted turkey (2 oz) Calories 50, Carbs 0g, Fats 0g, Protein 11g
  • Hellman’s lite may (2 TBSP) Calories 70, Carbs 2g, Fats 7g, Protein 0g
  • Kroger Hard Salami (2 slices) Calories 60, Carbs 0.5g, Fats 5g. Protein 2.5g

2:30PM (lunch)

  • Frosted Flakes cereal (2 cups) Calories 110, Carbs 27g, Fats 1g, Protein 1g
  • Kroger 2% milk (1 cup) Calories 120, carbs 12g, fats 5g, protein 8g

5:30PM (snack/work)

  • Oreo cookies (3 cookies) Calories 160, Carbs 25g, fats 7g, protein 1g

8PM (Dinner)

  • City blends ‘rush hour mocha’ protein shake (24 oz) Calories 525, Carbs 84g, Fats 6g, Protein 28g
  • Kroger creamy peanut butter (1 TBSP) Calories 90, Carbs 3.5g, Fats 7.5g, Protein 3.5g

Total Calories: 1710 (under goal)

Total Carbs: 220.1g (over by .1 g)

Total fats: 56.9g (over)

Total protein: 84.6g (under goal)

Dining out at chipotle 9.18.18

12AM (Work/Snack)

  • Kroger Carb Master Yogurt (Blended Strawberry) Calories 60, Carbs 4g, Fats 1.5g and protein 8g

2AM (Work/Lunch)

  • Kroger fresh baked bread (.25 loaf) Calories 269, Carbs 55.8, Fats 1.9g, Protein 11.5g
  • White sweet onion Calories 6, Carbs 1.3g, Fats 0g, Protein 0.1g
  • Sliced Swiss cheese (1 slice) Calories 110, Carbs 1g, Fats 8g, protein 9g
  • Kroger Mesquite Roasted Turkey (2 oz) Calories 50, Carbs 0g, Fats 0g, Protein 11g
  • Hellman’s light mayo (2 TBSP) Calories 70, Carbs 2g, Fats 7g, Protein 0g
  • Kroger Hard Salami (2 slices) Calories 60, Carbs 0.5g, Fats 5g, Protein 2.5g
  • Kroger Southwestern ranch, lite (2 TBSP) Calories 70, Carbs 3g, Fats 7g, Protein 0g

9:45AM (Breakfast)

  • Frosted Flakes cereal (2 cups) Calories 110, Carbs 27g, Fats 1g, Protein 1g 
  • Kroger 2% milk (1 cup) Calories 120, Carbs 12g, Fats 5g, Protein 8g

2:30PM (Lunch)

  • Frosted Flakes cereal (0.25 cups) 2X Calories 56, Carbs 13.6g, Fats 0.6g, Protein 0.6g
  • Kroger 2% milk (1 cup) Calories 120, Carbs 12g, Fats 5g, Protein 8g

7:30PM (Dinner)

  • Chipotle steak bowl 
  • Double white cilantro rice; Calories 370, Carbs 68g, Fats 8g, Protein 7g
  • Double Black beans; Calories 240, Carbs 44g, Fats 2g, Protein 14g
  • Steak; Calories 190, Carbs 2g, Fats 6.5g, Protein 30g
  • Green medium salsa; Calories 20, Carbs 4g, Fats 0g, Protein 0.5g
  • Red hot salsa; Calories 25, Carbs 4g, Fats 1g, Protein 1g
  • Cheese; Calories 100, Carbs 1g, Fats 7.5g, Protein 6g
  • Sour Cream; Calories 115, Carbs 1g, Fats 9.5g, Protein 2g

Total Calories: 2133 (over) 

Total Carbs: 256.2g (over) 

Total Fats: 76.5g (over)

Total Protein: 120.2g (under)

Overall,I was over on my goals but not including the calories I burned from exercise. I didn’t feel any extra weight gain or a difference after consuming that many calories; but this means I will be more aware of my intake the rest of the week. 

9.17.18 Macro’s log

12AM (Snack @work)

  • Kroger carb master yogurt (cinnamon roll flavor) Calories 70, Carbs 4g, Fats 1.5g, Protein 9g 
  • Sprite (20 oz bottle) — my stomach wasn’t feeling too well. Calories 240, Carbs 64g, Fats 0g, protein 0g

2AM (Lunch @ work)

  • Leftover stir-fry 
  • Baked boneless chicken breast; Calories 55, Carbs 0g, Fats 1.5g and protein 11g

9:45AM (breakfast @home)

  • Frosted flakes cereal (2 cups) Calories 110, Carbs 27g, Fats 1g and protein 1g
  • Kroger 2 percent milk (1 cup) Calories 120, Carbs 12g, Fat 5g and protein 8g

2:30PM (Lunch at home)

  • Kroger fresh baked bread (0.25 loaf) Calories 269, Carbs 55.8g, Fats 1.9g and protein 11.5g 
  • Kroger hard salami (2 slices) Calories 60, Carbs 0.5g, Fats 5g, and protein 2.5g
  • Tillamock sliced swiss cheese (1 slice) Calories 110, Carbs 1g, fats 8g and protein 9g 
  • Fresh spinach 
  • Kroger white sweet onion (0.6 oz) Calories 6, Carbs 1.3g, Fats 0g, protein 0.1g 
  • Kroger mesquite smoked turkey (2 oz) Calories 50, carbs 0g, fats 0g and protein 11g
  • Hellman’s light mayo (2 TBSP) Calories 70, Carbs 2g, Fats 7g, Protein 0g

8:00PM (Dinner)

  • City blends ‘Get your peanuts here” protein shake (16 oz) Calories 428, Carbs 60g, Fats 11g, and protein 28g
  • Kroger creamy peanut butter (2 TBSP) Calories 180, Carbs 7g, fats 15g and protein 7g 

Total Calories: 1768 (under goal)

Total Carbs 234.6g ( over goal for light activity macros)

Total Fats 56.9g  (over goal)

Total protein: 98.1g (under goal)

9.11.18 Macro’s log

12AM Work snack:

  • Kroger Carb master Yogurt (Strawberry): Calories 60, Carbs 4g, Fats 1.5g and protein 8g
  • Kroger Simply classic trailmix (13 pieces) Calories 150, Carbs 14g, Fats 10g, and protein 4g

2AM Work Lunch:

  • 2 cheeseburgers (bbq) with mayo, ketchup, yellow mustard, 2 hot dogs with ketchup & yellow mustard and chopped onions
  • Potato salad 
  • Bottled water 

This was provided due to it being employee appreciation week. I could not record any macro’s for this meal

6:30PM Dinner @ Home

  • Ramen noodle, white rice, sriracha sauce, fried eggs, fresh green beans, broccoli, white onion, white fresh mushrooms, beef homemade stir fry

Could not provide macro’s for this meal.

9:30PM (Snack @ work)

  • 2 Hamburgers with mayo, velveeta cheese slices, and ketchup

No macro’s recorded. 

As you can tell, the whole day was full of carbs and protein, lol and fats. Not the best options for fats but carbs and and protein was g