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#JanuaryWhole30 was LIT! 🔥 Thanks to you guys, not only was it tasty but it was a lot of fun!
Below, you'll find all of my #JanuaryWhole30 Instagram posts, along with a round-up of all the tasty recipes I created and shared. Thought I'd put everything in one easy-to-access, convenient place for you!
Congrats to everyone else who did the #JanuaryWhole30 with me! Thanks for sharing your journey and I hope you're feeling happier, healthier, and are enjoying some newfound food freedom!
WHOLE30 BLOG POSTS
- Set Yourself Up For Whole30 Success + Free Printable Workbook!
- Doing Whole30? Here Are 15 Instagram Accounts You Should Follow!
- Should You Do Whole30?
- Whole30 Mashed Potato Recipe
- Whole30 Shepherd's Pie Recipe
- Paleo/Whole30 Coffee Recipe
- Whole30/Paleo Deconstructed "Teriyaki" Burger Recipe
- Whole30 Prosciutto Eggy Cups Recipe
- Whole30 Creamy Coconut Chicken "Alfredo" Recipe
- Whole30 Beef Stir-Fry With Cauliflower Rice Recipe
Happy Healthy New Year! 🎉 Hope your 2017 is off to a great start! I've been busy in the kitchen: sundays are for meal prep! 😛 #JanuaryWhole30 kicks off TOMORROW, so I'm getting everything ready so I can hit the ground running. I have a busy week ahead of me, so I'm roasting up a bunch of root veggies (potatoes, sweet potatoes, carrots, and butternut squash) so I can easily put together tasty meals that will keep me going.
#JanuaryWhole30 Reset Day 1! Today is the first Monday of the New Year (holla!) so I wanted to start things off right with a hearty food-fuel power brekky. 👊🏼💥 Avo, roasted rosemary potatoes, and uncured chicken sausage on a bed of steamed spinach. 😛 This almost didn’t last long enough to snap a picture! Oh, and can’t forget my favorite Whole30-compliant superpower coffee! Look at that froth! 😍 Ok, no, it doesn’t really give you superpowers…but it comes pretty dang close. And it’s super easy to whip up, goes down smoother than straight black coffee, and has some great gut health benefits. I’ll have to share the recipe soon. 🤗☕️
#JanuaryWhole30 Reset Day 2! Keeping things simple today! @safecatchfoods wild-caught sustainable tuna + @primalkitchenfoods avocado mayo + fresh cranberries with a spinach/kale salad and cherry tomatoes! 🥗🐟🍴Topped off with some pink Himalayan salt and a drizzle of olive oil. Flavorful and perfectly satisfying. One thing I love about @Whole30 is that it really makes you read your labels and get to know your food better, ESPECIALLY when it comes to how your meat/seafood is sourced. When it comes to tuna, @safecatchfoods is a catch! 😉 It has the lowest mercury levels on the market, free of additives, higher level of Omega 3 fatty acids, and the company is a Monterey Bay Aquarium Seafood Watch Program partner. #winning I stock up on my tuna (and a lot of other Whole30-compliant goodies) through @ThriveMkt! 🛒 Check ‘em out by following the link in my bio. #LinkInProfile 👉🏼 http://go.thrv.me/SH2cs
#JanuaryWhole30 Reset Day 3 My immune system is so shot right now 😞 (winters are so hard on my body) but I’m trying not to let it keep me down! ☺️ If you need me, you’ll find me working from home and sipping on some @kettleandfire grass-fed bone broth. Food is medicine, and when my body needs some loving bone broth is one of my favorite things to turn to. 🤗 Bone broth has so many health benefits! It’s wonderful for boosting immune system function, it’s great for joints and skin, and is sooooo good for gut health. I like to make homemade bone broth when I can (it’s super easy, especially with a crock pot), but when I can’t I make it, I make sure to stock up on pre-made bone broth. 🥄 As with everything - read your labels! @kettleandfire is sustainably sourced, made with organic ingredients, and Whole30-approved. #LinkInProfile 👉🏼 [http://go.thrv.me/SH2lY] Here’s to getting back to feeling 💯%! 😊
#JanuaryWhole30 Reset Day 4 Repeat after me: “I can do this!” Days 4 and 5 of @Whole30 can be kind of rough, especially if this is your first time trying it. A lot of people experience feeling cranky or moody at this point 😠 - don’t worry, it’s totally normal! This is what is happening: your body is adjusting to your new food choices, you’re probably not consuming as much sugar as you’re used to, and you might be a little grumpy because you miss your typical comfort foods. On the flip side 😄 your body is starting heal and your gut is on its way to being happier and healthier! If your moodiness is a bit unbearable, it’s time for some self love and positive psychology exercises! 🙌🏼⚡️ If you don’t use them already, affirmations are one of my favorite ways to shift my mindset and mood. Affirmations are power statements that can be used to support positive behavior changes. During Whole30, I recommend using affirmations in the morning as you start your day or at the beginning of your meals. 🍴 For affirmation ideas, download my Whole30 Success workbook - it’s free! 😊 #LinkInProfile 👉🏼 http://bit.ly/2i9bxh2 The more you feed yourself positivity, the more you’ll feel it - there’s power in the words you tell yourself! 🙏🏼
Happy Cinco de #JanuaryWhole30! 🎉😜 Eating out. Let’s talk. 🍴 I am really so fortunate to be in LA, where so many healthy-eating options are within walking distance of where I live! I mean…@tendergreens has kombuhca on tap! 💁🏼♂️ Sounds like Whole30 heaven right? No matter where you’re at on the map, the same rules apply! You’d be surprised what kind of sneaky ingredients you may find, even at “healthy” restaurants. Here are some guidelines to making dining out easier while doing Whole30… 1️⃣ Decide NOW that you’re committed to sticking to your Whole30! 2️⃣ Plan ahead as much as possible! I recommend looking up the place you’re going to eat out at online and research the menu beforehand - that way, you can plan what you’re going to get before you even walk through that door. It’s so much less stressful this way! Trust me. 3️⃣ Be prepared! If you know that the condiment and sauce options offered have added sweeteners or dairy, you can make sure to pack some coconut aminos (my go-to!) or a Whole30-compliant @tessemaes or @primalkitchenfoods dressing. 4️⃣ Don’t hesitate to ask questions. Ask about food sourcing, hidden ingredients, and preparation methods. If your server doesn’t know, ask if you can talk to someone who does! And, be NICE. Polite (yet firm) requests are the ticket! 5️⃣ Enjoy yourself! Whole30 is FUN and about becoming happier and healthier. Dining out while on Whole30 can definitely be different than what you’re used to, but it’s totally doable AND enjoyable. Bon appétit!
Life lesson: When life doesn’t give you lemons, make mashed potatoes. It’s been a helluva a week! You may have noticed I’ve been a bit MIA…that’s because I broke my phone (it fell in a toilet and then broke in half 📱💀), and then I got locked out of a few of my social media accounts because of two-factor authentication linked to that phone (moral of the story: save your back-up codes, kids!). To add to it all, I got struck with food poisoning, which was followed by a few days of the flu. 😷 So, I was missing in action, off the grid, AND under the weather. When it rains, it pours. With all of that, I had plenty of opportunities for negative self-talk. It felt like there was a lot of things out of my control. One night, I was finally able to eat solid foods again, and so I made the only thing that sounded good to me: mashed potatoes. While I was making the mashed potatoes, I began reviewing my day and week. I listened to my body and feelings, connected with the food I was making…and the thought hit me. “When life doesn’t give you lemons, make mashed potatoes.” Translation: if things aren’t going your way or the way you plan them, don’t waste time focusing on that. Instead, direct your energy to the things you CAN do and what you CAN control. The outcome may not be what you initially envisioned, but you’ll be a lot happier! P.S. I swear, those were the best mashed potatoes I’ve ever had. 😋 Easy peasy. Paleo-friendly and Whole30. Recipe coming soon. P.P.S. Even though I’m back, I’m still without a phone! If you need to reach me, email is the best way to communicate.
#JanuaryWhole30 Reset Day 15 Half-way through! Woot woot! Give yourself a high five and cook up these mashed potatoes! But srsly. These mashed potatoes are so good. Alone. With a meal. In a casserole. Fluffy potato heaven. 😛 And I know good potatoes - trust me, I'm an Idaho boy! I know my taters. 😉 They’re super easy to whip up. Recipe in bio, as promised. #LinkInProfile 👉🏼 [http://bit.ly/2jSwDxX]
#JanuaryWhole30 Reset Day 16 All sorts of good-for-the-belly goodness tonight! Super simple but packed with flavor - just how I like it. 🥗🍴 Dino kale + shredded beets and carrots, my two-ingredient slow-cooked shredded chicken, topped off with @wildbrine sauerkraut. I’m always looking for ways to incorporate probiotic-rich foods into my meals, and I love me some kraut. The bowl was so flavorful it didn’t need any dressing - just added a drizzle of avo oil for some healthy fat. All washed down with some @gtskombucha in a wine glass bc it’s one of those nights. 🍷😉 What did you have for dinner?
#JanuaryWhole30 Reset Day 17 But first…cooooofffeeee! 🤗☕️ Where are my coffee lovers at? 🙋🏼♂️ Moderate coffee consumption has been shown to have all sorts of benefits! Follow the link in my bio to read up more on why coffee is the best + I share how I like to drink my morning cuppa joe! It’s Paleo-friendly, Whole30-compliant, gives you superpowers, and it’s so good you won’t even miss your cream or sugar. 😉 #LinkInProfile 👉🏼 [http://bit.ly/2iRvFUW]
Today marks an exciting new chapter in my career - I have officially graduated from the Institute for Integrative Nutrition! 🎓🍴 To celebrate, I decided to cook myself dinner! 😋 Not exactly the rarest occurrence, but it was definitely better than eating out! Roasted rainbow carrots, a cruciferous salad with pomegranate and strawberry vinaigrette, my mashed potatoes (see previous post for recipe), and some *perfect* crispy pork belly. This has been quite a year of transformation for me. It’s been one of the CRAZIEST years for me, and deciding to do school on top of everything else that was going on was trial by fire! 🔥 But no regrets! I’ve learned so much about myself and my body, I’ve gained such a stronger appreciation and a better understanding of my food, and am excited to take my experience and what I’ve learned to help make the world a happier, healthier place. Thanks to @healthydot and @finelynourished for being such great classmates/colleagues! Thanks to @dlm_silva for putting up with me and all the craziness. And thanks to my family, friends, and all of you for being so supportive! You can learn more about @nutritionschool by following the link in my bio. #LinkInProfile 👉🏼 [http://geti.in/1TVGukM]
#JanuaryWhole30 Day 20 The first time I did @Whole30, I did it ALL ALONE. No friends. No support group. No health coach. Lone wolf status. 🐺 But, that was ok, because I found the **ULTIMATE** support squad here on Instagram! I found Instagram was a powerful way for me to connect with other Whole30ers and share my experience. By using trending Whole30 hashtags and following Whole30-themed accounts, I was able to connect with some pretty awesome people and have the accountability I needed! If you’re looking for the best Whole30-related Instagram accounts to follow, I got you! I made up a list of 15 of my favorite accounts to follow: @melissa_hartwig (duh), @paleopaparazzi, @theevergreendiaries, @oliveyouwhole…just to name a few. 😉 Check out the full list on the blog! #LinkInProfile 👉🏼 [http://bit.ly/2jk7bBL] Side note: just because someone posts about Whole30 or Paleo-friendly recipes, that doesn’t necessarily mean EVERYTHING will be Whole30-friendly or compliant. Make sure to read your labels and recipes thoroughly!
#JanuaryWhole30 Day 21 Sundays are for meal prep! 😋🍴 Can you guess what I’m making with these veggies? 🥔🥕🥘🤔 Hint: it’s gonna be delicious! Also, let’s talk produce for a min. I get asked about meal prep and food shopping a lot, and one of the questions I get the most is “When should I buy organic?” Honestly, I’d say all the time, but sometimes organic produce can be more pricy. According to Consumer Reports, on average organic can be 47% more expensive. 😳 Yikes. If going all organic is too much for your budget, dontcha worry! The @environmentalworkinggroup has put together two lists that make it easy to prioritize: The Dirty Dozen (the top 12 most pesticide- contaminated fruits and vegetables - aka choose organic!) and The Clean Fifteen (the least contaminated fruits and vegetables…ones you don’t have to worry so much about). Here are the lists for you! I definitely recommend saving them for reference! The Dirty Dozen: apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, snap peas (imported), potatoes. The Clean Fifteen: avocado, sweet corn, pineapples, cabbage, sweet peas (frozen), onions, asparagus, mangoes, papayas, kiwi, eggplant, grapefruit, cantaloupe, cauliflower, sweet potatoes. And a bonus pointer from me: if you eat a lot of leafy greens (kale, collard greens, spinach, etc), I definitely recommend going organic. Leafy greens are frequently found to be contaminated with trace levels of insecticides that can be toxic to the human nervous system. So, choose organic!
#JanuaryWhole30 Day 22 This isn’t just a GIANT BOWL OF MASHED POTATOES. I promise. Not that I’d be mad if it was… 😂🥔 Yesterday I whipped up this Shepherd’s Pie as part of my meal prep! Make-ahead casseroles are so great - I will make several meals out of this dish, and I can simply add a hearty salad on the side, roasted veggies, or a nice bowl of bone broth to fill things out. Meal prepping is seriously SUCH a game changer. It helps you to be more intentional with your eating and your relationship with food. And it can save SO much time! If you want a free meal planning template, you should def snag my Whole30 Success Workbook (follow the link in my bio #LinkInProfile 👉🏼 [http://bit.ly/2k2oFmQ]). Even if you’re doing the January Whole30 like I am, it’s never too late to get more purposeful and organized! 🤓📝🍴
#JanuaryWhole30 Day 23 What’s cookin’ good-lookin’? 😉 Right now I’m whipping up some breakfast for dinner! 🍳 Have you ever thought about where your eggs come from? 🤔 Well…from chickens. Duh. 🐔 But, did you now the way the chickens are raised and cared for can have a HUGE impact on the nutritional value and flavor of the eggs? I recommend getting local and fresh when possible - farmer’s markets are great! When that’s not an option, read your labels! Egg carton labeling can be SUPER confusing - make sure to look for “pasture-raised” eggs like these @vitalfarms eggs! These eggs come from chickens that get fresh air, sunlight, plenty of space to room, and a more natural diet. This makes a HUGE difference! Let me break it down for you. Compared to a other eggs at the grocery store, pasture-raised eggs contain 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more Vitamin A, 2 times more omega-3 fatty acids, 3 times more Vitamin E, and 7 times more beta carotene! Wowza! Someday I’ll have my little homestead in the hills and raise my own chickens (a boy can dream! ☺️💭👨🏼🌾🐔), but until then, I’ll be reading my labels. 🕵🏼🥚
#JanuaryWhole30 Day 24 I got so many requests after my post the other day…here's my Whole30 Shepherd's Pie recipe! 😛🍴Follow the link in my bio. #LinkInProfile 👉🏼 [http://bit.ly/2k2hXQc] The shot above is a “deconstructed” slice of the pie - I had to squeeze in a quick lunch today. Best leftovers ever! 😜
#JanuaryWhole30 Day 25 What’s for dinner? 🍴This Deconstructed "Teriyaki" Burger is super easy, tasty, and fun to make! 😛 Follow the link in my bio. #LinkInProfile 👉🏼 [bit.ly/2jD7Z4R] So, confession. This burger doesn't actually have Teriyaki sauce, which typically includes soy sauce, sake, and sugar - all of which aren't Whole30-compliant. Instead it introduces a Whole30-friendly favorite: coconut aminos! You’ll get the same sweet-yet-salty umami flavor you'd expect from a classic Teriyaki burger, but with extra health benefits. Yes, please! 🤗
#JanuaryWhole30 Day 26 TGIF! 🎉 After a loooooong week, I’m cracking open a can of @lacroixwater, sitting back, and looking forward to unplugging a bit this weekend! Fellow Whole30ers - if you’re feeling celebratory, need some fizzy bubbles in your life, and wanna get a little fruity, you’ve gotta try this Whole30-approved LaCroix mocktail! 😜 Pour 3 oz Lime LaCroix into a champagne flute, top it off with 1 oz pomegranate juice, add a few pomegranate seeds, and garnish with a lime wedge. Cheers to the weekend! 🥂 Photo & recipe via @lacroixwater
#JanuaryWhole30 Day 27 Get out your forks - it's time to step up your brunch game! 😁🍴 You’re gonna love these Whole30-compliant, Paleo-friendly Prosciutto Eggy Breakfast Cups! Super easy to make and super tasty! 🍳 And they're perfect for breakfast, brunch, and (my favorite meal) breakfast-for-dinner. Serve with smashed avocado, fresh fruit, or a breakfast salad to make it part of a complete meal. 🥑🍓🥗😋 Snag the recipe by following the link in my bio! #LinkInProfile 👉🏼 [http://bit.ly/2jHaRgP]
#JanuaryWhole30 Day 28 Can you believe the January Whole30 is almost over?! How do you feel? What are some of your NSVs (non-scale victories)? I wanna hear your successes! 😄 Share in the comments below! And, before you ask - YES, I have the recipe for this dish up and ready for you. 😛🍴 Get the low-down on how to make this Creamy Coconut Chicken “Alfredo” on the blog! #LinkInProfile 👉🏼 [http://bit.ly/2k4LJ4W] FYI - when doing Whole30, you're supposed to avoid indulgent imitations of foods that are a trigger for you. **This recipe is FAR from what you'd dish up on at Olive Garden!** This dish includes all real food, Whole30-compliant ingredients, and the "alfredo" is a dairy-free sauce/gravy made with a coconut base! I could just call it a coconut gravy bowl...but that's not quite as catchy. 😉
#JanuaryWhole30 Day 29 Fellow Whole30ers - how are you hangin’ in there? I can’t believe there’s just one more day! Time flies when you’re having fun, eh? 😉 So, one thing I really love about @Whole30 is that it pushes you to try new things! What’s one new food you’ve tried/fallen in love with? Before I did Whole30 I had never tried an eggplant before, and now I love it. 🍆 You never know what you’re missing out on until you try it! 😋
#JanuaryWhole30 Day 30 Fellow #Whole30Homies - we did it! Today wraps up your thirty days of the @Whole30!!! 🎉😆 Now onto food reintroduction! Make sure to give yourself some extra TLC during this time - your body may be extra sensitive to things you weren’t expecting. With this being my third round of Whole30, it was a great reminder how good it feels for me when I cut out added sugar and focus on eating whole, fresh foods! Moving forward, I'm going to make sure be more vigilant when it comes to my sugar consumption - I've found life is much sweeter without it. 😜 Congrats, guys. Y'all are amazing! 🙌🏼 And, even if you didn't do Whole30, I hope you've learned a little bit more about yourself and your relationship with your food this month.🍴 (P.S. I just served up this beef cauliflower rice stir fry recipe on the blog! Follow the link in my profile to dish up. 😉#LinkInProfile 👉🏼 [http://bit.ly/2jAlwcF])
So, #JanuaryWhole30 may have come to an end, but the fun is far from over! 😉 Today marks the first of day of a super crucial part of the @Whole30 reset program: Reintroduction. Reintroduction is such an awesome part of the program because it really teaches you to find what works for you! Nutrition isn’t a one-size-fits-all deal: every body has different needs, and as a Integrative Health Coach that’s one reason I really love #Whole30! It teaches you to listen to your body. Read on below for more info on the Reintroduction process! . . . . The Reintroduction phase can be about a 2-week process and involves slowly, carefully, and systematically reintroducing food groups back into your diet and seeing how your body reacts, starting with foods that are least likely to elicit a reaction to foods that can be more inflammatory. Each time you reintroduce a food group, you take two days returning to a Whole30-compliant diet and evaluate how you feel before introducing another food group. For example, a typical reintroduction looks something like this Day 1, reintroduce gluten-free alcohol. For example, 100% agave tequila or red wine. Day 4, reintroduce legumes, like peanut butter, black beans, or soy sauce. Day 7, reintroduce non-gluten grains such as brown rice, corn, certified gluten-free oats, quinoa, etc. Day 10, reintroduce dairy. Day 13 reintroduce gluten-containing grains. This reintroduction schedule is called “The Fast Track” - you are more than welcome to slow things down to a more comfortable pace. For full details, definitely refer to the Whole30 book and website!
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MEET HAPPY HEALTHY JOE
Joseph Struhs (LA-based certified health coach) is an essential oil educator and wellness passionisto by day, marketing consultant for health pros by night! When he's not working, you can catch him fitting in a workout at the gym or getting crazy in the kitchen.