Reintroduction - Whole30 - DanaChirps

Whoo hoo! I'm on my last day of Whole30! But the program is not quite over yet. The next phase of Whole30 is called the "reintroduction phase." This is where you slowly add back foods from the no-go list to see how your body reacts. This part of the Whole30 program is essentially the whole point of doing it. It teaches you which foods your body may have a sensitivity to. By the end of it, you should have an understanding of what foods make you feel awesome, and what foods make you feel not so great. The way reintroduction works is that you add a food from the no-go list back to your diet for one day, and then go back to eating strict Whole30 for two days... those two days will give you time to decipher how your body reacts (if it does at all). You can't have foods from multiple categories (like peanut butter and jelly on bread) until the entire reintroduction phase is completed.

Reintroduction - Whole30 - DanaChirps

My reintroduction plan:

  1. Legumes (peanut butter, black beans, hummus, soy sauce, edamame, peas)
  2. Whole30 for two days
  3. Gluten-Free Grains (quinoa, oats, corn, popcorn, rice)
  4. Whole30 for two days
  5. Dairy (milk, cheese, yogurt, froyo, sour cream, butter, coffee creamer)
  6. Whole30 for two days
  7. Gluten Grains (bread, bagels, pretzels, pasta, crackers, muffins)
  8. Whole30 for two days
  9. Alcohol
  10. Whole30 for two days
  11. Sugar (honey, maple syrup, cane sugar)

There's are couple of categories that have foods that I might break up - I might do a variety of legumes, and then peanut butter separately at the very end of my reintroduction phase. I'm also considering breaking up alcohol into wine, cider, and vodka (that's what I drink 90% of the time). For some reason I find the reintroduction plan to be more nerve-wracking than full throttle Whole30! Wish me luck! 

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Dana Podgurski

Hi everyone! I'm Dana Podgurski! 

I'm a foot in the mouth, tongue in cheek, head in the clouds, and heart on the sleeve kind of gal. I live for new experiences, but am a total sucker for nostalgia at the same time. I'm tough as nails, but am a complete softie for all things kids and animal related. I fly by the seat of my pants, and live for adventure. But I firmly believe that adventure is a mindset that one's self determines.

For work, I am a marketer through and through. Bringing brands to life, and content marketing are passions of mine. Many would consider what I do as nerdy, but I seriously dig it. I have been doing marketing contract work for years, and appreciate the variety it brings, and the relationships I've developed with my clients. To check out my work portfolio, or if you're interested in a partnership, click here.

For fun I love to create - writing/blogging, photography, and painting are my main three mediums of doing so. Feeling good and healthy is also high on my list, as it really lends itself to making everything more enjoyable. So I maintain a very active lifestyle, eat pretty healthy, and am outdoors as much as I can be. And if my blog didn't make it abundantly clear, I absolutely LOVE to travel. I spend any extra money I have on plane tickets, and feel so fortunate to have been to several amazing destinations both domestically and internationally. There's nothing more fulfilling than coming home from a trip and adding a been-there-pin to my map.

Days 6 - 9 - Whole30 - DanaChirps

Whole30 - DanaChirps

So I survived the first full week of doing Whole30! I am shocked at how much I am enjoying this experience. I thought it was going to be a dietary form of torture.

It's been extremely eye-opening to read the ingredients of every single thing we buy. It was cumbersome at first, but it's getting pretty easy. At times I have to look up a foreign sounding ingredient, and if I can't find the answer I err on the side of caution. It's shocking to realize the sugar and junk that companies sneak into our foods!

The hardest part of doing Whole30 isn't the diet, it's the social aspect. It is hard to go out to eat because most foods are prepared with off-limits ingredients. The good news is that because I'm new to Portsmouth, I'm not exactly getting a ton of invites just yet, so it's perfect timing to do this program.

And honestly, it's not impossible to go out. For example, when Brett and I went on a last minute double date at The Library, I was able to quickly look up the menu prior to figure out what I could eat. I ended up having shrimp cocktail with lemon for an appetizer, and ordered the lump crab meat (which is technically an appetizer) and put it on top of my house salad that I dressed with balsamic vinegar. It wasn't what I would have eaten otherwise, but it was still pretty good! And more importantly, Whole30 didn't prevent me from attending a fun dinner with wonderful people.

The social situations Whole30 brings are actually quite fun. I recently met these two friendly girls through my neighbor and one of them hosted us for a ladies' brunch. She knew from social media I had started Whole30, and was so thoughtful to let me know that there would definitely be food I could eat. I was so excited to cook something to share, too. I made a breakfast pumpkin custard recommended to me from a pal in my Whole30 group. Yummy! There was also fresh fruit, and sweet potato hash with eggs over top! The only thing I had to pass on was the bacon because I wasn't sure what the ingredients were, but I was plenty full anyways. Regardless, high five to my will power for turning down bacon! But the three of us had such a fun time discussing Whole30 vs. Paleo (one of the girls follows that diet) vs. too much ice-cream. Food, and "diets" are such a fantastic topic of conversation!

Below are my food highlights. I don't have as many to share because Brett's been out of town, so I've been eating a LOT of leftovers!

Basil-Avocado Baked Salmon - This is a HOMERUN meal, and hands down my favorite quick and easy recipe. Loads of healthy fat to help me stay fuller longer! 

Lemon Garlic Tahini Sauce - Holy cow. This stuff is good on pretty much any/everything, but I love it on top of veggies.

Butternut Squash Soup w/ Black Truffle Salt + Black Pepper - This was pretty good, but now I need to take a break from squash because I had so much of it!

2 Comments

Dana Podgurski

Hi everyone! I'm Dana Podgurski! 

I'm a foot in the mouth, tongue in cheek, head in the clouds, and heart on the sleeve kind of gal. I live for new experiences, but am a total sucker for nostalgia at the same time. I'm tough as nails, but am a complete softie for all things kids and animal related. I fly by the seat of my pants, and live for adventure. But I firmly believe that adventure is a mindset that one's self determines.

For work, I am a marketer through and through. Bringing brands to life, and content marketing are passions of mine. Many would consider what I do as nerdy, but I seriously dig it. I have been doing marketing contract work for years, and appreciate the variety it brings, and the relationships I've developed with my clients. To check out my work portfolio, or if you're interested in a partnership, click here.

For fun I love to create - writing/blogging, photography, and painting are my main three mediums of doing so. Feeling good and healthy is also high on my list, as it really lends itself to making everything more enjoyable. So I maintain a very active lifestyle, eat pretty healthy, and am outdoors as much as I can be. And if my blog didn't make it abundantly clear, I absolutely LOVE to travel. I spend any extra money I have on plane tickets, and feel so fortunate to have been to several amazing destinations both domestically and internationally. There's nothing more fulfilling than coming home from a trip and adding a been-there-pin to my map.

Days 1-5 - Whole30 - DanaChirps

So I started Whole30 on January 3rd. It's an interesting date for me personally. It's the same date that as a 13 year old, I went "in-house" (term for staying overnight) for a longgg time at MCV to get my stem cell transplant. Perhaps it is the Big Man's way of reminding me when I'm whining about not eating cheese, that it pales in comparison to what I've already been through. Really, it's a joke comparatively. Perspective. 

The biggest gripe I had with the Whole30 program was giving up my beloved flavored creamer for my morning coffee. I've tried on numerous occasions to take it black or with almond milk, but drinking it that way literally make me gag. By chance, I saw on social media a person who was using nutpods as their compliant creamer. I checked them out, and was able to get some at my local health food store. When I got home, I made Brett bear witness to my ceremonious pouring of what was left of my Bailey's White Russian Truffle flavored noncompliant creamer down the drain. RIP dutiful creamer. That was the moment I became fully committed. As for the nutpods, I can say that it ain't flavored creamer, but it ain't bad either! Victory is mine.

I'm still finding the need to eat in between meals. Whole30 encourages eating just at meals, but says if you need to have a snack, then do so. Per the suggestion of Jeanne who is leading the Whole30 group I'm in, I am going to try to incorporate more healthy fats within my meals to see if that helps hold me over longer. As snacks I've had Chomps (compliant beef jerky that is de-friggin-licious), compliant flavored Lara/Rx bars, or if my blood sugar is too low, I'll eat one or two dates for a fast pick-me-up. 

Now let's talk about the food. People act like Whole30 is some horrible and depriving experience. But I am honestly loving it! I am making the best (as in delicious) meals I've ever made, meals I'd make regardless of being on Whole30 or not. I'm being way more adventurous than I ever have been in the kitchen - this is what is making it so fun for me.

Quick rundown on some of the food I've had:

The Stuffed Peppers - This recipe was from the Whole30 guidebook, and one of the best meals I've ever made, EVER! I subbed the beef out for turkey (I don't eat red meat), and it was outstanding!

Balsamic Pear-Peach Chicken via Crockpot - Brett loved this one. It is such a cozy, savory meal.

Roasted Veggies with Chicken Sausage - An easy but satisfying meal to throw together. Loved the roasted beets in particular.

Orange Chicken with Cauliflower Fried Rice - I liked the "rice" way more than I thought I would. The chicken was very flavorful, despite not nailing the thickening agent for the sauce (arrowroot powder - the Whole30 compliant corn starch).

Breakfast Pumpkin Custard - It tastes just like pumpkin pie sans the sugar and crust! Yum.  

Comment

Dana Podgurski

Hi everyone! I'm Dana Podgurski! 

I'm a foot in the mouth, tongue in cheek, head in the clouds, and heart on the sleeve kind of gal. I live for new experiences, but am a total sucker for nostalgia at the same time. I'm tough as nails, but am a complete softie for all things kids and animal related. I fly by the seat of my pants, and live for adventure. But I firmly believe that adventure is a mindset that one's self determines.

For work, I am a marketer through and through. Bringing brands to life, and content marketing are passions of mine. Many would consider what I do as nerdy, but I seriously dig it. I have been doing marketing contract work for years, and appreciate the variety it brings, and the relationships I've developed with my clients. To check out my work portfolio, or if you're interested in a partnership, click here.

For fun I love to create - writing/blogging, photography, and painting are my main three mediums of doing so. Feeling good and healthy is also high on my list, as it really lends itself to making everything more enjoyable. So I maintain a very active lifestyle, eat pretty healthy, and am outdoors as much as I can be. And if my blog didn't make it abundantly clear, I absolutely LOVE to travel. I spend any extra money I have on plane tickets, and feel so fortunate to have been to several amazing destinations both domestically and internationally. There's nothing more fulfilling than coming home from a trip and adding a been-there-pin to my map.

First Grocery Haul - Whole30 - DanaChirps

Produce from my grocery haul - whole30 - danachirps

Produce from my grocery haul - whole30 - danachirps

Ok, so before I get to the point of the post I have to say that Brett is the most amazingly patient human I know. We ended up going to four different grocery stores, and then one restaurant because I got hungry (typical). Seriously though, having support while doing Whole30 is KEY. For those of you who are getting up to speed - I am doing my very first round of Whole30! Check out why I'm doing this to myself here

I thought it may be helpful to share with everyone what I did to prepare, and what I ended up getting at the store. Before I did anything, I read the Whole30 Guide by Melissa and Dallas Hartwig. This book explains #allthethings. It took a few days, but once I had a decent understanding of how it works, the real fun began!

In addition to the guidebook (which also includes helpful basic recipes in there), Brett had gotten me a Whole30 cookbook for Christmas. I started picking out recipes that excited me, and narrowed it down from there. Here's what I chose: Orange Chicken with Cauliflower Rice, Turkey Stuffed Peppers, Balsamic Peach and Pear Chicken, Cabbage Rolls with Turkey, and Roasted Veggies with Chicken Sausage. These selections came from Whole30 cookbooks, bloggers, and Pinterest. From there, I listed out all of the ingredients, and cross-referenced with what I already had to make sure I didn't buy something I didn't need. I also added some Whole30 staple items to the grocery list.

Below is a breakdown of my haul by grocery store! I starred things that I didn't need at this time, but are pantry staples.

Portsmouth Health Food

  • Primal Kitchen Honey Mustard Vinaigrette - Doh! I made a derpy mistake here. No honey allowed on Whole30! Luckily I am in walking distance to this place, and they graciously let me trade for another flavor that is compliant.
  • (2) Nutpods - Coffee creamer substitute
  • *Sesame Oil - It was on sale, and it's something I'll most certainly use!

Trader Joe's

  • (2) Organic Coconut Aminos - Complaint soy sauce substitute. I grabbed two because I know how much I enjoy that flavor!
  • Crunchy Raw Almond Butter
  • Butternut Squash
  • (2) Cauliflower Rice Bags
  • *(2) Chomps - Grass fed beef jerky
  • 1 pack Organic Chicken Thighs
  • (2) packs Ground Turkey
  • *Organic Tahini
  • Dozen Cage-free Brown Eggs
  • Organic Peeled and Cut Carrots
  • 1 package Chicken Sausage
  • 1 White Onion
  • 1 Red Onion
  • 1 Bag Organic Kle
  • (3) Bell Peppers
  • 1lb Green Beans
  • 1lb Brussel Sprouts
  • Organic Orange Juice - Only small amounts can be added for cooking, but it is not to be consumed as a drink. 
  • *(2) Bottles Kombucha - We were thirsty on the spot.

Market Basket

  • *5lb Box of Clementines
  • (4) Beets
  • *(2) Lemons
  • (1) Sweet Potato
  • (1) Head of Cabbage
  • *(4) Different Cold Medications for Brett - Listing it because it impacts total price!
  • *Box of Tissues - With aloe, duh.
  • *Ground Mustard (spice)
  • Apple Cider Vinegar
  • Large Can of Crushed Tomatoes
  • Olive Oil Spray
  • Small Can of Tomato Paste
  • Italian Seasoning (spice)
  • *French's Mustard - This classic is compliant!
  • Organic Balsamic Vinegar

Hannaford

  • *Nutritional Yeast - It's supposed to have a cheese-like flavor. I can't wait to try it!
  • Ghee - Compliant butter substitute. 
  • *Pickles - They were the only ones I found that were compliant!
  • (4) Peaches
  • (3) Pears

Can you guess my total? $200! And if you subtract Brett's cold meds, it was roughly $170! I feel like I got a TON of food for this amount of money. In Bermuda, this would have been probably $500. What's awesome is that there is definitely going to be leftovers with each meal. Especially the veggies! I'm already daydreaming what I'm going to do with the leftover squash and kale.

 

 

 

 

 

 

 

 

 

 

 

Comment

Dana Podgurski

Hi everyone! I'm Dana Podgurski! 

I'm a foot in the mouth, tongue in cheek, head in the clouds, and heart on the sleeve kind of gal. I live for new experiences, but am a total sucker for nostalgia at the same time. I'm tough as nails, but am a complete softie for all things kids and animal related. I fly by the seat of my pants, and live for adventure. But I firmly believe that adventure is a mindset that one's self determines.

For work, I am a marketer through and through. Bringing brands to life, and content marketing are passions of mine. Many would consider what I do as nerdy, but I seriously dig it. I have been doing marketing contract work for years, and appreciate the variety it brings, and the relationships I've developed with my clients. To check out my work portfolio, or if you're interested in a partnership, click here.

For fun I love to create - writing/blogging, photography, and painting are my main three mediums of doing so. Feeling good and healthy is also high on my list, as it really lends itself to making everything more enjoyable. So I maintain a very active lifestyle, eat pretty healthy, and am outdoors as much as I can be. And if my blog didn't make it abundantly clear, I absolutely LOVE to travel. I spend any extra money I have on plane tickets, and feel so fortunate to have been to several amazing destinations both domestically and internationally. There's nothing more fulfilling than coming home from a trip and adding a been-there-pin to my map.

Here we go! Whole30 - DanaChirps

Whole30 compliant coffee - DanaChirps

Whole30 compliant coffee - DanaChirps

Today is Day 1 for my first ever round of Whole30! For 30 days there is absolutely NO: added sugar, alcohol, grains, legumes, or dairy. ::cue panic music::

Nah, I'm actually really excited to do this. I've been wanting to try this diet for a while, but hadn't started due to the timing. It is a full 30 day commitment, and sort of an all-or-nothing mindset. My motivations for doing this are: 

  • To see if this helps improve my immune system. Ever since moving to NH, I've been sick or with some nasty cold easily 80% of the time. I had no health issues in Bermuda, and was only sick once in the four years I lived in South Florida. I do think the dry air and brutal cold weather is playing a role. But I see this as an opportunity to do more. 
  • I have randomly gained 4-5lbs. And it ain't muscle. So those need to go.
  • To learn to make more healthy and DELICIOUS recipes. It's cold here. Cooking is a fun and indoor hobby, why not? This is the reason that makes me most excited.

Throughout this dietary challenge, I'm participating in a really lively Whole30 Facebook group with other Whole30'ers. The person leading the charge is my dear friend from JMU (Go Dukes!), Jeanne! Jeanne has been at this Whole30 game for a good while, and is formally educated on the subject. She is an amazing resource, and has a blog of her own that is insanely helpful with breaking some of the harder concepts down. So if you have questions beyond the basics, I'd send you to her at this point since I am still learning. But the support in the Facebook group has been incredible, and is making it really social and fun. 

Have any of you ever done Whole30? I'd love to hear your experience! Or have any of you thought of doing it before - what's stopping you? 

 

Comment

Dana Podgurski

Hi everyone! I'm Dana Podgurski! 

I'm a foot in the mouth, tongue in cheek, head in the clouds, and heart on the sleeve kind of gal. I live for new experiences, but am a total sucker for nostalgia at the same time. I'm tough as nails, but am a complete softie for all things kids and animal related. I fly by the seat of my pants, and live for adventure. But I firmly believe that adventure is a mindset that one's self determines.

For work, I am a marketer through and through. Bringing brands to life, and content marketing are passions of mine. Many would consider what I do as nerdy, but I seriously dig it. I have been doing marketing contract work for years, and appreciate the variety it brings, and the relationships I've developed with my clients. To check out my work portfolio, or if you're interested in a partnership, click here.

For fun I love to create - writing/blogging, photography, and painting are my main three mediums of doing so. Feeling good and healthy is also high on my list, as it really lends itself to making everything more enjoyable. So I maintain a very active lifestyle, eat pretty healthy, and am outdoors as much as I can be. And if my blog didn't make it abundantly clear, I absolutely LOVE to travel. I spend any extra money I have on plane tickets, and feel so fortunate to have been to several amazing destinations both domestically and internationally. There's nothing more fulfilling than coming home from a trip and adding a been-there-pin to my map.