Whole30, days 7-11: Running update and roasted broccoli recipe

On day 11 of the Whole30 now, things are going along pretty well. I think we were eating pretty similarly to this before starting, so the adjustment hasn't been radical. I haven't noticed big differences in a lot of things yet (although I am starting to get some pretty cut looking abs, probably a combination of diet and regular core workouts). I am continuing to want/need an afternoon snack, and although the Whole9 principles don't favor snacking, I think that may just be how I function. I'm full at lunch, I'm hungry at 4 pm, and if I wait till dinner at 5:30 or 6 I'm starving. I'll blame it on running and go with it.

Previous January Whole30 posts:
January Whole30 and Veggie-Ful Omelet
Morning drill: Breakfast and lunch
Week 1 wrap-up and Paleo Diner Hash

It's been a weird couple of weeks for running. Last Monday (Jan 6) it was -21F with -45 windchills, so I ran on the treadmill at the Y for the first time in at least 6 months... and tweaked my left hamstring. Stupid treadmill. Water running the next day may not have done it any favors; it was still a little achy last Thursday so I rested it and did yoga instead. By Saturday, though, I had an amazing 3 hour run at Lebanon Hills.

This week, the tweaky spot seems to have migrated a bit higher, and I'm continuing to be cautious. I bailed on my Tuesday run (did spin classes instead) and by yesterday it seemed better. This morning conditions were so perfect (35 degrees, 1/2 inch new snow, no wind till later in the morning) that I decided I needed an outdoor run in shorts. I did a super easy 5.4 miles with minimal pain, though things are still not 100% normal feeling.

A big goal for this year is to not do stupid stuff in training. I'm trying really hard not to be stupid. But running in the snow by headlamp, when it's not too cold, is such a magical experience... it's hard to convince myself that I shouldn't be out there!

However, I have my incentive to train smart: I just signed up for the Spring Superior 50K trail race! Can't wait to get back on the Superior Hiking Trail in May. This is such a beautiful, well supported, challenging, fun race.

Here's my most recent Whole30 recap and recipe:

Saturday (day 6), continued:
Dinner: Roasted chicken (olive oil, salt, pepper), roasted broccoli, pumpkin with smoked paprika.
Before bed: 1/3 c blueberries with a little coconut milk and a sprinkle of sliced almonds. Luxury!

Very Simple Roasted Broccoli (serves 2-4):

2 medium to large heads broccoli, cut into bite-sized florets (the stems are good too, but peel them first)
2-3 Tbsp ghee, lard, or coconut oil (olive oil would probably also be fine)
salt and pepper
1/2 lemon

Preheat oven to 450F.
Arrange the broccoli on 1-2 baking sheets or 9 x 13 baking pans, in a single layer. Put the cooking fat in among the broccoli in small spoonfuls. Sprinkle with salt and pepper.
Bake for a total of about 30 min, stirring every 10 min or so (the cooking fat melts and the first stir mixes it in with the broccoli). Bake until the broccoli is wilted and starting to brown a bit.
Remove from the oven and squeeze the lemon over the broccoli. Enjoy!

This was great. Should have made more!

Sunday (day 7):
Breakfast: Omelet with 3 eggs, kale, and jalapeno peppers, cooked in ghee. Spaghetti squash (I ran out of pumpkin!) with ghee. Black coffee.
Post-workout: Small baked sweet potato, several bits of tuna salad, coffee with a little coconut milk and a spoonful of unsweetened cocoa powder. (It was a little over the top, but nice after a long run)
Mid-morning snack at church: 3 dates.
Lunch: "Curry in a hurry": Chicken breast and broccoli sauteed in coconut oil, with Thai red curry paste, coconut milk and a dash of fish sauce. Eaten over spaghetti squash. Nice.
Dinner: Chocolate chili from Well Fed, over steamed cauliflower, with avocados. This was a very good version of, basically, Cincinnati chili. Would probably be good served paleo-Cincy-style -- I 'm imagining putting it on spaghetti squash and then covering it with chopped onions, avocado (instead of cheese), and chopped tomato (instead of kidney beans)? Anyway, good recipe. Try it!

Saute the onions in coconut oil, then add garlic.

Mix up the spices and cocoa.

Cook the meat, then add in the spices.

Add tomato paste, tomatoes, water, and stock. Simmer uncovered for at least 2 hours.

Meanwhile, steam some cauliflower (I made a whole smallish head for two people)

This was pretty awesome.

Monday (day 8):
Breakfast: Omelet with 3 eggs, kale, and jalapeno peppers, cooked in ghee. Spaghetti squash. Black coffee.
Post-workout: Small baked sweet potato, a few spoonfuls of almond butter, almonds, black coffee.


Mid-morning snack: Apple, almonds.
Lunch: Leftover pork stew (still so good!), salad with lettuce, roasted yellow pepper, roasted eggplant, 1/2 avocado, sprouts, balsamic vinegar, olive oil. Almonds.
Afternoon snack: Raisins, almonds
Dinner: Leftover chocolate chili over a baked sweet potato, with 1/2 avocado on top. This was even better than yesterday! The flavors really married nicely in the fridge.
After dinner: A raw carrot with a little bit of freshly made paleo mayo. I made it with macadamia nut oil this time -- expensive ($1/ounce!) but really nice flavor. I also had a few bites of the tuna salad I was making.

Tuesday (day 9):
Breakfast: Omelet with 3 eggs, kale, and jalapeno peppers, cooked in ghee. Spaghetti squash. Black coffee.

Mid-morning snack: Banana, 1/2 baked sweet potato, almonds, black coffee.

Lunch: New tuna salad (tuna in olive oil, paleo mayo, celery, apple, almonds, raisins, curry powder) with frozen green beans and roasted yellow pepper. Salad with lettuce, roasted yellow pepper, roasted eggplant, 1/2 avocado, sprouts, balsamic vinegar, olive oil. Almonds.
Afternoon snack: 1/2 sweet potato, almonds.
Dinner: More leftover chocolate chili, this time on spaghetti squash with 1/2 an avocado. Yum! I was still hungry, so then had a salad (lettuce, Trader Joe's Tuscan Vinaigrette), then an egg cooked with sprouts and eaten with Mean Green Hot Sauce.

Wednesday (day 10):

Breakfast: Omelet with 3 eggs, kale, and jalapeno peppers, cooked in ghee. Spaghetti squash. Black coffee.

Post-workout: Baked sweet potato, apple, almonds, black coffee.

Lunch: Seward Cafe! 3 egg omelet with kale, tomato and mushroom, with tahini and green salsa (jalapenos + onions + vinegar). Side of broccoli with a little nutritional yeast. Coffee.

Afternoon snack: Salad with lettuce, roasted yellow pepper, 1/2 avocado, balsamic vinegar, olive oil. 

Dinner: Five Guys with the kids. Bunless burger (in a bowl) with lettuce, tomato, pickles, grilled mushrooms and onions, jalapenos, and mustard. About six fries. Delicious. Some almonds and pistachios afterwards.

Thursday (day 11):

Breakfast: Omelet with 3 eggs, kale, and jalapeno peppers, cooked in ghee. Spaghetti squash. Black coffee.
Post-workout: 1/2 sweet potato, almonds, black coffee.

Lunch: Tuna salad with frozen green beans and roasted yellow pepper. Salad with lettuce, roasted yellow pepper, roasted eggplant, 1/2 avocado, balsamic vinegar, olive oil. Almonds.