A long-over due update

It has been a long time since I have written a post, and I didn't really know how to get back into the swing of things. Sadly, the last time I focused on this blog, was during my last Whole30 and gave any concerted effort to my health.

In short, my roommate at the time up and left, without paying rent and causing my lease to be ended prematurely. It was super stressful and I had to pay two months double rent and find a new apartment in 2 weeks. With the rushed circumstances, I moved into a studio with a very small kitchen and barely any room for my belongings! Although it was located in my community, walking-distance from work, and an affordable apartment in downtown Montreal, it was really hard to live there for the 15 months. On top of it all, my building was treated for bed bugs monthly from September to the end of January, which was also incredibly stressful.

Out of necessity, I became accustomed to eating out and stopped meal-planning since it was nearly impossible to make food at home. I think that I pulled out my slow cooker once, and had to balance it on my stove because there was no counter space. I would still try to eat things that were low dairy, low grains because I could feel my stomach get agitated, and feel my joints and muscles getting sore.

This fall, my schedule changed from 5:30am-2pm, to 3pm-11:30pm which feels like moving time-zones. Sometimes, I worked a combination of opens and closes, or worked in other cafes which had their tole on my stress and sleeping schedules. Plus I moved stores twice, adapting to a new team and new leadership. I also moved apartments, though this has been a mostly-positive experience. Not surprisingly, I have been sick three times and I feel pretty low right now. With all of this, I have continued eating out, stress-eating, and not sleeping well. I'm getting pretty fed-up with always feeling exhausted and congested.

So, I have decided to take the first 15 days of December to do a Whole30-AIP blended diet. I will include honey and eggs, but exclude coffee, nuts, and nightshade vegetables (potatoes, tomatoes, peppers, eggplant).

The Plan:

• Braised spicy-ish chicken and vegetables packed from last night's dinner
• Roasted beef and yams, with fresh celery and cucumber
• Eggs/omelette, mushrooms, and steamed greens Saturday and Sunday brunch
• Breakfast soup to make over the weekend
• Paleo haemul pajeon (chives, green onions, mixed seafood, in caseva-coconut flour batter)
• Green tea for caffeine, kombucha for carbonation, ginger-lemon-honey for health
• Snacks: fruit (1-2/day), dark chocolate(?), fried plantains, vegetable chips, kale chips... herein lies my weakness!

I think that this will carry me to Monday-Tuesday. So I need to make something else tomorrow or Sunday to carry me through until Thursday!

My biggest challenge is finding the energy to make food which will give my energy rather than increase my symptoms. And avoiding all of the coffee/pastries at work!  I have found myself eating banana bread without realizing it because it's so readily available.

Time: Batch cooking using the crockpot and more

I have friends who are lacking inspiration, initiative and knowledge for making food at home which is nutritious and instead eat most food by delivery or going out. I realized that through this experience, I have some insight on how to make delicious meals! What a better place to begin, than large batch slow cooking.

Definitely one way to maximize your time while on Whole30 is to use a slow-cooker. Usually you can find delicious recipes which take about 20-30 minutes in prep and then you leave your meal cooking for 2-10 hours depending. What a great way to prepare healthy food while asleep, heading out with friends, or going to work - and everything will be ready when you return!

Kalua Pig - shredded with roasted root vegetables

Another great way to maximize your time is to find larger recipes which take under an hour to make, and then having leftovers for the week or to freeze for later!

It's also helpful to separate the dish into meal sized containers so that you can just grab and go. Even if I'm eating it at home, I'll reheat a meal from the container and not need to worry about portion size. This way you know how many meals you have covered and when you'll need to cook again!

Here are some ideas for your next meal: favourites, ones I have bookmarked for later, and recipes from trusted cooks!

Slow Cooker Recipes:

Beef Bourgignon - The Healthy Foodie: http://thehealthyfoodie.com/slow-cooker-squeaky-clean-beef-bourgignon/

Bone Broth - Oh Lardy: http://ohlardy.com/chicken-bone-broth
[This is a great bullion replacement for soups, stews, roasted vegetables, and even to drink]

Crock Pot Whole Chicken - Cook Eat Paleo: http://cookeatpaleo.com/crock-pot-whole-chicken/

Kalua Pig - Nom Nom Paleo: http://nomnompaleo.com/post/10031990774/slow-cooker-kalua-pig
[careful because my slow cooker is a lot stronger and I only needed 7-9 hours to cook the same roast!]

Lamb Stew with Butternut Apples and Ginger - Healing Family East: http://healingfamilyeats.com/lamb-stew-with-butternut-apples-and-ginger-aip/
[I used beef and it was delicious; it can be cooked in the oven, or you could use the crock pot!]

Slow Cooker Apple Rosemary Pork roast - Pure and Simple Nourishment: http://pureandsimplenourishment.blogspot.ca/2014/12/slow-cooker-apple-rosemary-pork-roast.html
[Granny Smith, honeycrisp, or crispin apples if you don't have access to Lady Pink apples!]



Batch Cooking:

Cleansing Detox Soup - The Glowing Fridge: http://www.theglowingfridge.com/cleansing-detox-soup/

Chicken Mulligatawny

Chicken Mulligatawny - Naked Cuisine: http://www.nakedcuisine.com/chicken-mulligatawny/

Roasted Chicken - Primal Palate: http://www.primalpalate.com/paleo-recipe/roast-chicken-with-rosemary-and-thyme/

Shepherd's Pie - Noshtastic: http://www.noshtastic.com/easy-shepherds-pie/

Sweedish Stew (Kalops) - The Domestic Man: http://thedomesticman.com/2013/04/16/swedish-stew-kalops/#more-4545


Trusted Blogs:

Simply Nourished Recipes: http://simplynourishedrecipes.com/category/whole-30-friendly/page/2/

Time - Building a week's meal plan

I have found that building a week's Meal Plan can be a big challenge. I often over planned, over bought, and wasted foods. I've also made batches that were bigger than I could eat in a few days, and lost interest. And sometimes recipes flop, and I have to plan another meal.

Some people might just have a knack for planning meals for a week, but I have had to learn along the way. To help someone who is just starting, I wanted to provide a week's Meal Plan which you could follow, or adjust, or just use as a guide.

An example for one week (21 meals):

- Savory Pumpkin Pie (a sort of quiche) - makes 6
- Garlic Lime Chicken Wings (thighs) - makes 3
- Thai chopped Salad with Lime Ginger Dressing - makes 6
- White Fish with Black Sesame Seeds - makes 3
- Roasted cabbage/eggplant make for 6 meals
- Beef Stroganoff -  makes 4-6 meals
- Fresh vegetables to eat raw, fruit, olives, and probiotics
- and leftovers from last weekend, or meals out with friends.

A likely schedule:
On Saturday, I made the marinade for the chicken (about 10 minutes) and put it together with the meat in the fridge over night. Then I cut up:

• Pumpkin Pie onions, garlic and whatever else for a 'quiche'

I sauteed the onions and vegetables for the Pumpkin Pie (about 15 minutes). Then I mixed the rest of the recipe (about 10 minutes) and cooked the Savory Pumpkin Pie (unattended for about 45 minutes). Then I chopped:

• Raw vegetables for sides - carrot sticks, cucumber coins, pepper slivers, tomatoes, avocados, etc
• Thai salad vegetables, and tossed in a bowl
• Mushrooms and carrots for Beef Stroganoff (put aside for later)

I split the Thai salad between 6 containers and opened a can of tuna to split between 3 of the salads. Then I made the dressing (about 10 minutes) with my immersion blender (or a whisk) and put the dressing one the one salad to eat immediately, and left the rest in a container in the fridge.

Once the pie is cooled, I slit it into 6 containers. I would cut up a cucumber, or celery to eat with the pie in the following days.

Then prepare the White Fish according the the recipe (about 20 minutes), and steam some spinach (or any greens) with garlic (about 15 minutes). And enjoy this for dinner.
Once the Beef was finished cooking, I divided it into containers for meals later in the week.

On Sunday I would enjoy the Pumpkin Pie for Meal 1. The Thai Salad with tuna for Meal 2. For Meal 3, I sliced an eggplant or cabbage (enough for about 2 slices for 4 meals), and brushed it with extra virgin olive oil and topped it with my favourite spices (garlic, onion, cumin, and nutritional yeast). I roasted the vegetable on a cookie sheet (for about 30 minutes) and the marinated Chicken (about an hour) in a roasting pan together at 350F.

By day 4 (or one day before meals were low), I would put all of the ingredients in the Crockpot for the Beef Stroganoff and start just before bed, or before leaving for work in the morning. Be careful to time it so that you are home and awake when the time is up. I would add vegetables depending on availability.

I would then enjoy these meals for the week with an occasional meal out, or special event. I often make a stir-fry with any remaining vegetables, eat fruit on he side, and slice raw vegetables to add flavours to my repetitive meals.



I did eat most of these things in the past week and I think that they have good flavours and help me to preserve my precious time whilst prioritizing my health. I hope that this helps give you ideas for your own Whole30 journey!!