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Whole30, Day3

Monday, August 11, 2014

Sunday was another good day completely on plan. I've made some interesting observations about what I've seen on my nutrition tracker.

I am over my target for fat. I am using a LOT of olive oil where I would normally use a cooking spray. That adds a lot of calories but I guess it's just the nature of the beast. In response to this I'm trying to limit avocado and nuts and other fats.

On the positive side, my sodium intake is VERY low. Just cutting out processed diet foods -- Progresso light soups, reduced-calorie bread & buns, no-fat cottage cheese, canned beans and vegetables, etc. has reduced my sodium to "target levels" for the first time. EVER! I'm doing the happy dance about that!

The Avocado Ranch dressing has turned out to be great on EVERYTHING except salad! I've had it on my oven fries, on my salmon, on a baked potato and on veggies. VERY tasty.

Yesterday I made ghee for the first time. I'm not sure I boiled the butter long enough but I skimmed off the milk solids and I'm calling it "good enough". The good news is that 1 tsp. of it keeps my eggs from sticking to the pan WAY better than the olive oil did.

This whole way of eating is a work in progress, but I feel very satiated and never feel the need to snack, which is pretty amazing. Yesterday I ate 1,530 calories which was still under my target since we walked/jogged 7 miles in the morning.

Here's what I ate on Sunday:

Breakfast: two eggs, 2 links turkey sausage, 1 peach, 2 cups diced watermelon

Lunch: 6 oz. chicken salad mixed with 10 oz. cooked chopped broccoli

Dinner: Salmon topped with avocado ranch dressing, roasted cauliflower, roasted yellow squash and a baked potato.

So far so good! Spark on!

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Member Comments About This Blog Post
  • BUTTERFLY-1976
    WooHoo!! Way to go
    2121 days ago
  • no profile photo CD4357551
    Outstanding effort AGAIN! I have been gone so long I've missed the Avocado Ranch dressing. That has to be in the recipe section of Sparkpeople - right!

    Keep up the great work. You are setting the standards for me.


    2123 days ago
  • SUGAR0814
    emoticon emoticon you are doing so well!!
    2123 days ago
    Great work! Has your husband caught on yet? emoticon
    2123 days ago
  • no profile photo CD14895051
    Sounds awesome -- and very tempting! I am so happy every time I read one of your blogs. You are definitely the emoticon of Whole 30!
    2123 days ago
    emoticon Looks good Nanette!

    I hear you on the sodium. Man they put a lot of that stuff in process foods. Right now olives and swiss chard do me in. Yes! Swiss chard!! I was truly amazed there is sodium in swiss chard. I couldn't understand why my sodium was higher than I expected a couple of days ago and then I saw it was swiss chard. Googled that real fast! LOL

    Keep it up.

    What no pictures??? LOL
    2123 days ago

    Comment edited on: 8/11/2014 5:03:18 PM
    Mmmm, you're menu sounds yummy.

    IMHO eating enough good fats is very beneficial, actually I think it's necessary. Satiety sets in with proper fat intake. This keeps us from craving. We are so conditioned to think that fats are bad, but there are, in fact, good fats and bad fats. Brain function as well as many other bodily functions depend on proper fat intake.

    In our kitchen we cook in coconut oil, and we even eat butter. (Oh not! not the "B" word... haha.) Eggs, avocado and nuts are staples as well. My yogurt is never no fat. I'd go for full fat if I could, but I'm compromising on low fat.

    Great job on lowering your sodium. (But there is even a debate about that...)

    How can you walk/jog 7 miles and be alive enough to write about it? I hiked 8 on Saturday (in 2 hrs 15 min, 2300 ft vertical gain, which I thought was a good time) and my legs are screaming.
    2123 days ago

    Comment edited on: 8/11/2014 3:31:01 PM
  • JENNY888
    Congrats on your progress on Whole 30. It seems to be an excellent plan.
    2123 days ago
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