Wheat and Grain Free Experiment

I love food. I'm probably a food addict. I love sweets. I love junk. I do my best to eat healthy though because I know that the junk isn't good for me and doesn't help me move forward towards my goals.

My goal is not to be skinny. I know I'll never be "skinny". However, my goal is to be healthy. I want to be able to balance my hormones as naturally as possible and one of the best ways to do that is through managing your nutrition. My ultimate goal is to become a mother and I know that my husband and I would make great parents. To read more about that, check out our story here. Infertility is the pits. I think that for the most part, our infertility is unexplained (that's what the doctor's notes say), although PCOS does play a role.

The annoying thing about PCOS (polycystic ovarian syndrome) is that there's no cure. You can manage the symptoms through nutrition and exercise, but it's not something that just resolves and goes away. So those carb cravings, that trouble losing weight, the obnoxious unwanted hair? Yep, I just have to manage the symptoms.

Great, right?

I recently listened to Wheat Belly on audiobook, where Dr. William Davis explains the ins and outs of how modern-day wheat is what makes us fat. All of the genetic modification in modern wheat is no longer healthy for us and the claims of "healthy whole grains" is a misnomer.

I know that "diets" like this can be trendy and gimmicky. However, after listening to the science behind his claims, it does make a lot of sense. He talks about how when we eat carbs, specifically simple carbs, our brain receives the message of wanting more, and thus craving for more carbs. On the other hand, when you eat protein and fat, the brain receives the message that it is satiated and you can go about your day.  (I'm making it super simple terms, check out the book Wheat Belly for specific details!)

Since losing weight with PCOS is super slow going (I can't tell you how annoying that is to me!!!) I figured that I could at least give this theory a chance. As a carb lover, I know that it is going to difficult (I flippin' love bread and sweets!) but I know that it will be worth it. If I see the results that I hope to, I think I could transition to this lifestyle full time.

I will be starting a wheat and grain free experiment this month. I'm going to start with the Wheat Belly 10-Day Grain Detox  and then go from there. I figure that if I can do a workout program such as The Master's Hammer and Chisel for 60 days, I can surely do a 10 day challenge and into a 30 day challenge.

I like the concept of a challenge, being able to check off the days that I stick to a program. So we shall see!

Anyone interested in trying the 10 Day Grain Detox with me?

Wheat Belly Friendly Sandwiches

From the Wheat Belly Cookbook

Turkey Brie Sandwiches

2 slices Basic Focaccia

2 tablespoons mayonnaise

4 ounces sliced roasted turkey

1 medium tomato, thinly sliced

2 ounces Brie, thinly sliced

Spread mayonnaise on bottom halves of bread. Arrange half or the turkey, tomato, and cheese slices on each slice of bread. Top with remaining bread.

Makes 2 servings.

Avocado BLT Sandwiches

8 slices Basic Bread, toasted

4 tablespoons mayonnaise, divided

8 slices uncured bacon, cooked

1 medium tomato, thinly sliced

1 avocado, halved, pitted, peeled, thinly sliced

1 cup salad greens or lettuce

Spread each bread slice with 1/2 tablespoon of mayonnaise. Place two slices of bacon, two slices of tomato, 2 slices of avocado, and a handful of greens or lettuce on the bread. Spread each of the remaining bread slices with mayonnaise and top each sandwich. 

Makes 4 servings.

Grilled Cheese Sandwiches

8 teaspoons butter

8 think slices Basic Bread

8 think slices Cheddar Cheese

Spread 1 teaspoon butter on each of 4 slices of bread. Place in a large nonstick skillet, buttered side down. Top each with two slices of cheese and slice of bread. Spread each top with 1 teaspoon butter. 

Cook over medium heat for 7 minutes, turning once or until the bread is browned and the cheese melted. 

Makes 4 servings. 

Basic Focaccia

Flavored oil

3 tablespoons olive oil

1/2 teaspoon fine sea salt

2 large cloves garlic, minced

1-2 tables spoons minced fresh herbs (basil or rosemary)

To make the oil:

In a small saucepan over low heat, combine the oil, salt, and garlic and simmer for 10 minutes. Remove from the heat. If using a delicate herb such as basil, add it to the oil after you remove the oil from the heat. If using a hardier herb, such as rosemary, allow it to summer for the full 10 minutes. Set aside. 

Preheat the over to 400F. Grease a 13"x9" baking sheet with half of the oil, line it with parchment paper, and then liberally brush the paper with reserved oil. 

Dough

2 cups almond meal/flour

1 cup garbanzo bean flour

1/2 cup ground golden flaxseeds

2 teaspoons baking powder

1/2 teaspoon fine sea salt

1 cup buttermilk

1 teaspoon instant (rapid rise) yeast (optional)

4 egg whites

To make the dough:

In a large bowl, combine the almond meal/flour, garbanzo bean flour, flaxseeds, baking powder, and salt. Stir or whisk to combine and break up the flour. 

In a small bowl or glass measure, whisk the buttermilk and yeast, if using, until the yeast dissolves. Set aside. In a separate bowl, whip the egg whites with an electric mixer until stiff peaks form.

Add the yeast mixture to the flour mixture and stir until a rough dough ball forms. Gently fold in the egg whites until they're fairly well incorporated. The dough will not become completely smooth, and the white will still be somewhat frothy.

Spread the dough in the pan with a spatula or spoon. Lightly coat your fingertips with cooking spray and dimple the top of the dough. Pour the remaining old mixture over the top of the dough, making sure it is entirely covered. 

Bake for 20 minutes, or until gold and slightly spongy in the center. With a pizza cutter or knife, cut into the desired size and number of flatbreads. Serve warm. 

Green Smoothie Challenge

Happy April! But seriously, how is it April already?!

I was looking at my Facebook "memories" and just a year ago I started to share my health & fitness journey with a transformation comparison from five years prior. 

Anyway, I'll be the first to admit that making a change is not easy. It takes making a decision that you'll change, committing to that decision, and taking steps daily to move in that direction.

For me, the hardest part in all of this is always nutrition. I have a sweet tooth. I have a salty tooth. I love me some Chick-Fil-A and In-N-Out Burger. I wish that French Fries counted as vegetables (amiright?!) and lately, I've been on a course of less than good nutritional choices...and as much as I'd like to believe it, you can't out work your crummy food decisions.

I've found that it's easier to add something than to try and remove things cold turkey - especially in relation to your nutrition. A couples years ago, in an effort to do something better, I found a green smoothie challenge online. It was 30 days of green smoothies - that's it - you didn't have to cut everything else - add a million workouts or run 50 miles a week. Instead, add something good back into your life.

Today, I'm starting the same challenge. A green smoothie a day! Because let's face it, I can totally use more greens in my life (and have been SUCH A SLACKER about it). And because it's more fun (and accountable) to do with others, you're invited! It's free! It'll run through the month of April. I'll be sharing recipes that I love and a shopping list, and through a handy Facebook group, we can cheer this month of green! smile emoticon

You in? Get in on the challenge here -->http://eepurl.com/bWl9Iv

Kid Friendly Beef Stroganoff

Who else loves beef stroganoff? One of my favorite college memories was making and eating Hamburger Helper. It was my early introduction to "cooking", even if it just meant following directions on a box to mix a few pre-made ingredients together.

However, Hamburger Helper isn't the best for you. It's cheap and sure there's protein, but it's also usually cooked with pasta and who knows what kind of preservatives.

Here's a clean beef stroganoff recipe that the whole family will love.

Kid Friendly Beef Stroganoff 

3 tablespoons butter, divided
1 pound sirloin or beef tenderloin, thinly sliced into 1/2" strips
12 ounces sliced mushrooms (button, cremini, or portobello)
3 shallots or 1 large yellow onion, sliced
2 cloves garlic
1/2 cup beef broth
1/4 teaspoon sea salt
1/4 teaspoon ground black pepper
1 cup sour cream
1 tablespoon Dijon mustard

In a large skillet, melt 1 tablespoon of butter over medium-high heat. Sear the beef for two minutes, turning once, or until browned on both sides and just barely cooked through. (Work in batches, if necessary.) Remove beef to a plate and set aside. Return the skillet to medium heat.

Add the remaining 2 tablespoons butter, the mushrooms, shallots or onion, and garlic. Cook for 5 minutes, or until the shallots or onion is softened and the mushrooms release their juices. Stir in the reserved beef, the broth, salt, and pepper. Bring to a boil, reduce heat to medium-low, cover and simmer for 10 minutes.

Stir in the sour cream and mustard. Cook for 1 minute, or until heated through.

Pork Fried "Rice" aka Cauliflower "Rice"

Who else is a fan of Fried Rice? But who else is dealing with PCOS or needs a lower carb option? Me! Maybe you too? While I don't think that cauliflower rice will ever TRULY replace white or brown rice for me, it's a good alternative when the craving strikes.

Pork Fried "Rice

1 head cauliflower, broken into large pieces
2 tablespoons coconut oil divided
4 scallions, sliced
2 cloves garlic, minced
2 eggs, whisked
1/2 pound pork tenderloin, cut into 1/2 inch cubes
1/4 cup tamari or gluten-free soy sauce

Using a food processor with a shredding disk attachment, shred the cauliflower. Place in a microwaveable bowl. Cover and microwave on high for 4 minutes, stirring once, or until desired doneness.

Meanwhile, in a large skillet or wok over medium-heat, heat 1 tablespoon of the oil until hot. Cook the scallions and garlic for 2 minutes. Add the eggs and store continuously until cooked through and lightly browned. Remove the egg mixture to a bowl and set aside.

Reduce the heat to medium. Add the remaining 1 tablespoon oil to the wok or skillet. Cook the pork, stirring frequently, for 5 minutes, or until no longer pink. Stir in the tamari or soy sauce, steamed cauliflower, and the reserved egg mixture. Cook, stirring, for 2 minutes or until heated through.

The Master's Hammer and Chisel Review

My husband and I just completed our first round of The Master's Hammer and Chisel.

How did we like it? Well, if it's any indication, we decided to do a second round!

I'll admit, I was a little bit concerned if we would finish this program. About halfway through the program, we had to take a last minute flight back to my hometown for my grandmother's funeral. We went off course for just under a week.

That didn't stop us though. As soon as we got home, we got back on track with the program. And I'm so excited to say that we finished!

Best parts about Hammer and Chisel:

• Different workouts each day. While there are 12 total workouts, each day was different and not in the same pattern each week. This helped with muscle confusion and by not knowing what was coming each day of the week prevented boredom and/or dread.
• Two trainers. As much as I have enjoyed programs with just one trainer, I really liked having both Autumn Calabrese and Sagi Kalev. It was nice to get two perspectives and to mix it up each day. Both offer killer workouts and at this point, I'm not sure who I would choose as a favorite. 
• Simple nutrition. Hammer and Chisel uses the same portion container system as the 21 Day Fix with adjustments to portion quantities based on your goals. For example, my husband was looking to gain some muscle and he has to eat...A LOT. I want to lean out so my portion container bracket was the same as when I did the 21 Day Fix. The color coded containers make it super easy to know how much to eat and what you should be eating. 
• Strength Training focused. If I had to choose between strength training and cardio, I'd chose strength training all day, everyday. I love the idea of building muscle. I'm not scared of it! We did Focus T25 over the summer which is mainly cardio, and while it was a great workout, I did miss lifting weights.

Worst parts about Hammer and Chisel:

• Sweat. Okay, so that's probably an obvious "side effect" of working out, but man oh man, do you sweat in these programs - especially in the more cardio focused workouts. 
• Workouts longer than 30 minutes. I'll say it. Doing a couple rounds of 21 Day Fix as well as Focus T25 made me super spoiled about a quick workout. While none of the Hammer and Chisel workouts are over 45 minutes, on days when you also have to do 10 minute abs, it's just under an hour. Granted, it could be longer, but I love me a quick workout. 
• No dedicated modifier. I understand that because this is more of an advanced level workout there's no dedicated modifier. All of the workouts do have a modifier for if you don't have a bench and uses a stability ball instead. Also, some of the workouts have a modifier for some moves, but unlike other programs, most of the moves are done full out. I don't think it's a problem per se, but it would be nice to know how to do the moves if you're unable to follow the regular move. 

Overall, we really liked Hammer and Chisel. As a 60 day program, I think it's easier to get through than a 90 day program. I really like having the workout program calendar posted where it's easy to see every day to keep track of what workouts we have done and how many more to do. I love being able to write a check mark in the box to show that we have completed that day.

For the next round of Hammer and Chisel, we'll be trying out Beachbody Performance Line products - Energize and Recover. After each workout, Sagi and Autumn talk about the products and I'm totally interested to see if it makes a difference or not. I'm sure it will, but I'm always a little hesitant to try products if I don't really "need" them. On that note, I'm looking forward to trying them out.