Tag Archives: dairy free

Whole30 Challenge Day 7

The end of week one! We did it…..well mostly! I feel like I am back in the groove of Whole30 and am not missing my treats as much as I thought I would! As mentioned yesterday I have a hectic week. I went to the doctors today and yes my burn in bad…3rd degree burn with exposed nerves. In a lot of pain and am hosting my first fundraiser tomorrow night..so will keep this short and sweet as I have a presentation to finalise and lots of food to prepare!

Breakfast: Bacon, 2 poached eggs & banana (good, great, good)

Lunch: Two boiled eggs and rocket salad (good)

Dinner: Roast Lamb and Chicken with peas and pumpkin (great)

Snack: Shake and mixed nuts (ok, good)

Temptation of the day: Did not have a healthy protein alternative for lunch. It was tempting to choose the other meal options as they were more appealing and as he had already eaten eggs for breakfast he did not feel like them again. (resisted)

Experimental Findings: Michal reported that the roast dinner was “yum” and that he felt really satisfied after this meal. The key finding of the day was that in camp you have little control over your choices. It can be difficult to choose a healthy option if that option is not appealing or lacks variety from meal to meal. Michal resisted this temptation well today but I feel that if he did not enjoy his evening meal following a less than satisfying lunch, it would be difficult to resist in the same circumstances tomorrow.

Conclusion: When it comes to maintaining a restricted diet, being in control is paramount. It is important to be able to make choices for yourself and choose foods that you enjoy and make your meals satisfying. This is an issue in camp and potentially make you resent the lifestyle you are undertaking, instead of enjoying it and its benefits.

Just letting you all know that tomorrow night I will be hosting my Girls Night In for Breast Cancer Research. I am hoping for a really successful event and to raise a significant amount of money for the cause! I probably won’t get to post our meals tomorrow night, but will be sure to update you all on Friday morning! Today’s photo is of Michal’s Breakfast, but I have included a pic of the delicious Water Kefir that the lovely Sara made and shared with me! I love learning from others, discussing ideas and of course trying each others creations!

Day 7


Whole30 Challenge Day 6

Today I was feeling a little overwhelmed. Everything was getting to me and I had a lot of little tasks to do so felt very scattered and torn. Even though I ran around all day my To Do list looks practically the same now as it did this morning! When I am stressed I get hungry and today I may have decided that a Super-Food Square and a third long black was called for…..ok I broke the rules, I know it, I am over it! I suppose the Paleo Gods felt I needed to be punished because this evening when I was cooking dinner I dropped a ladle of boiling tomatoes on my foot! Ouch! Michal hurt his back at the gym so Day 6 was a pretty average day all round. Regardless, I am still going to report Michal’s meals for Day 6:

Breakfast: Bacon, 2 poached eggs & banana (good, great, good)

Lunch: Turkey and Carrots (great)

Dinner: Shake (ok)

Snack: mixed nuts, protein shake, pear and apple (good, ok, good, good)

Temptation of the day: We didn’t get to discuss temptation today as I was trying to get 2 children to bed with the skin coming off my foot!! Our conversation consisted of a text that asked Michal what he ate today, his reply, and good night. Therefore for this section the results are determined to be invalid due to recording error.

Experimental Findings: If you drop boiling liquid on your foot, you ability to engage in the findings of the experiment and extract required data will be negatively affected. Also forgot to ask for pictures today.

Conclusion: External influences restricted the accuracy of reporting, but Michal’s food choices were reasonable and tomorrow is a new day! I am now going to study for my exams all night because my foot is too sore to sleep! Goodnight everyone 🙂


Super-Food Squares

Superfoods. We have all read the hype and the promises of these “miracle” foods but lets take a step back and breakdown just what makes 5 of the ingredients in this recipe make the list!

Chia Seeds – Little seeds that pack a serious nutritional punch. Full of protein, fibre, omega-3 fatty acids and calcium. Chia seeds also contain an array of vitamins A, B, E and D and other minerals including potassium and zinc.

Goji Berries – These funny little berries that you will find in the heath food aisle of your supermarket have all 18 amino acids and more Vitamin C per gram than any other food. Other vitamins they are high in are B1, B2, B6 & Vitamin E. Just one more thing…they have more iron than spinach.

Walnuts – Yes they are ugly but don’t judge a book by its cover, walnuts have been shown to lower cholesterol, assist in controlling high blood sugar and support cardiovascular function. They are full of healthy fats and have excellent levels of vitamins B6, B1 and pantothenic acid. They contain a stack of minerals also but are especially high in manganese and copper.

Almonds – Just like walnuts almonds contain healthy omega-3 fats which have many health benefits. They also help to prevent gallstones, assist in weight loss and reduce blood pressure. Almonds are incredibly rich in manganese, magnesium, copper, phosphorus, iron, zinc, potassium, Vitamin E, Riboflavin, Thiamin, Niacin and Folate!

Coconut Oil – Besides beautiful skin and hair there are seemingly endless benefits of this oil, once frowned upon due to it being around 90% saturated fat! This is not bad news as Lauric Acid makes up around 50% and is a medium chain triglyceride, that assimilates well in the body. The human body converts lauric acid into monolaurin, which can help in dealing with viruses and bacteria that cause diseases such as herpes, influenza, cytomegalovirus, and even HIV. The last few years have seen a resurgence in the inclusion of coconut oil in our diets as research has discovered its ability to build immunity, reduce inflammation, improve digestion and various other benefits.

The above summaries do not explore all the vitamins, minerals and benefits for our Super ingredients but they do outline key benefits that make these foods worth including in your diet. To get them all at once why not try my delicious Super-Food Squares. Delicious, nutritious and perfect for any time you need a boost!


1 cup Goji berries

1.5 cup Walnuts

1 cup Almonds

1/2 cup Chia seeds

7 Medjool Dates (or 10 packaged dates soaked in a little water to soften)

2 Tablespoons Almond flour

1 Tablespoon Coconut oil

1/2 Teaspoon Pink Himalayan Rock Salt

1 Teaspoon Vanilla essence

1/4-1/2 cup Maple Syrup or honey (I use less than 1/4 cup)


1. Preheat oven to 180 degrees (c)

1. In food processor crush 1 cup of walnuts (leave out the remaining half cup), almonds and salt.

2. Add dates, vanilla & coconut oil and process until it comes together as a dough leaving some texture.

3. Transfer to a bowl, add remaining ingredients (including extra 1/2 cup walnuts) and mix well.

4. Press firmly into an 8×8 glass baking dish.

5. Bake for 20 minutes or until golden. Remove, cut into squares and serve!

Super-Food Squares

Whole30 Challenge Day 5

Day 5! We are moving towards the end of the first week which is very exciting! It really is great doing this challenge together. Today I really wanted something sweet after dinner but knowing that Michal was resisting a buffet full of desserts helped me choose a peppermint tea instead. Below are the results of Day 5:

Breakfast: Bacon and 2 poached eggs (good)

Lunch: Steak & mixed salad of lettuce, cucumber, red onion and carrot (great)

Dinner: Turkey, broccoli and roast carrots (great)

Snack: mixed nuts, protein shake, banana (good)

Temptation of the day: When picking through a trail mix that had chocolate nibs in it, the subject accidently tasted some chocolate that had melted onto a nut. Michal reported that this limited exposure to the contraband substance immediately set off intense cravings that he found very difficult to control. (resisted! miracle!)

Experimental Findings: Strong cravings can be all consuming. They can limit your ability to think clearly about anything other than what it is you so badly want (can you tell I have experience in this arena). I advised the subject that in the second week the cravings will start to subside and that healthy habits would be beginning to form. Current findings show that the subject is making good choices from the available options and is observed to be learning to assess food from a new angle. These results are very positive and look to support the hypothesis that one can follow a restricted diet in an on-site camp environment.

Conclusion: The first week is definitely the hardest when making any lifestyle change. I baked Super-Food Squares tonight and was going to post the recipe on the blog, but then realised I couldn’t taste them to ensure they had turned out well. I might post it anyway and you can let me know if they are terrible. My children did enjoy them for dessert……but then again, they eat anything!

Day 5


Whole30 Challenge Day 4

I am feeling very happy today! Michal was home which was lovely, more special was the fact that he spent his one day off cleaning the house so I could have a fresh start to the week! He definitely scored some grain-free, sugar-free, dairy-free brownie points! I have a busy week this week; study for my end of semester exams, a charity event on Thursday night, my VIP Business Launch on Friday night and a lot of cooking to serve my clients, friends & family! So his help today has made the world of difference to how I am feeling heading into this week! The other bonus was that this was the first day of our challenge that we have had the opportunity to enjoy meals together! Our youngest daughter made us breakfast in bed (wood & felt food…mmm delicious) and our eldest, trying to out-do her little sister, offered me “A Protein Cupcake” (also wood). Once we finally rolled out of bed, Day 4 went like this:

Breakfast: Fried eggs with sweet potato, mushroom, onion & kale hash in coconut oil (great)

Lunch: Roast Chicken with rocket, grapes, spanish onion, tomato & avocado salad (great)

Dinner: T-bone Steak with mixed salad of rocket, lettuce, spanish onion, capsicum and carrot (great)

Snack: mixed nuts (good)

Temptation of the day: Heading back to camp this afternoon to be confronted once again by the buffet. Dessert tonight was particularly tempting but he resisted.

Experimental Findings: It is much easier to follow a Paleo diet at home. The process of preparing and cooking meals is in your control and only quality oils are used to cook and dress food. It is also nice to eat the same offerings as your family and enjoy healthy quality meals together. Additional finding: Cleaning the house makes your wife very happy.

Conclusion: Day 4 proved the best day yet on our challenge. This supports that it is definitely easier to follow a strict diet in the comfort of your own home and is even easier when as a family you are doing it together. We also discussed and established some fitness goals for the week, including lots of running mixed with some intensive weights sessions. I had a wonderful day today, I hope you all had a beautiful day also! Stayed tuned for Day 5 progress tomorrow.

Day 4

Whole30 Challenge Day 3

Well today was jam-packed ! The girls were up at the crack of dawn so we had bacon, eggs and kale by 5.30am! I then got them ready to take to my parents as I worked today. After work I came home to clean and study before receiving a call from Michal informing me I had forgotten to transfer money into his account. Whoops! He was planning on driving home just for the night but needed fuel. Lucky for us the credit card saved the day and we got our man home in time for dinner. Here is the Day 3 Report:

Breakfast: 2 Fried Eggs & bacon plus a banana (good, as good as it gets, good)

Lunch: 3 boiled eggs and a mixed salad of rocket, lettuce, onion, mushrooms (good)

Dinner: Steak, sweet potato chips, broccoli and squash (great, great, great)

Snack: Apple, mixed nuts, protein ball (good, good, good)

Temptation of the day: Whether to consume beer while watching the Rugby this evening (cracked and had 2 beers). The habit of having a beer while watching the game is quiet ingrained in my husband (12 years). However, no grace will be given; he broke the rules  – marking this a fail.

Experimental Findings: Meals have been rather consistent and compliant. There was a large consumption of eggs today but this was due to a lack of alternative clean protein. The subject failed to resist the temptation of alcohol.  It is interesting to reflect that Michal could resist the buffet treats on day 1 & 2 but not alcohol when it presented in a comfortable, familiar social setting.

Conclusion: Day 3 saw Michal break the guidelines. I however, ate really well today! As a naturally very competitive person, I would normally extrapolate the results of Day 3 to conclude that I am ‘WINNING’ our little challenge…..but as this is a team event I will instead take the following action:

  • Help Michal plan the next week at camp.
  • Stock up on some tins of tuna/sardines for him to have handy – as there is a lack of clean protein available on site.

You are supposed to start back at Day 1 if you break the rules. To simplify our experiment we will accommodate this rule by extending our challenge to 33 days. Bring on Day 4!

Day 3

Whole30 Challenge Day 2

Well Day 2 is done and dusted! I am feeling so much better already, however it might be a few more days before Michal is reaping the rewards of the Paleo way. We only had a brief chat today as I was busy with our ratbag girls who were both living up to what I like to call ‘Feral Friday’. I am about to sign off and finish my day with a big cup of herbal tea. Day 2’s findings out outlined below:

Breakfast: 4 Fried Eggs & bacon plus a banana (good, as good as it gets, good)

Lunch: Tuna and a mixed salad of lettuce, mushrooms and capsicum (great)

Dinner: Steak, sweet potato and steamed beans (great, great, great)

Snack: Pear & Protein shake (good, ok)

Temptation of the day: The buffet…this could be a common finding I believe (resisted).

Experimental Findings: A pattern of temptation is emerging. I received no texts asking for advice today, therefore the subject seems to be quickly adapting to the confines of the experiment.

Conclusion: What and excellent day 2! Mine was great too! I think Michal is making the best choices he can in his environment. I know when I lived on campus at University the food we were served was atrocious (hence why I gained 5kg in my first semester). Resisting temptation is really difficult in these situations. Day 3 tomorrow – this is when the sugar withdrawal symptoms are at their peak, so wish us both luck!

Day 2