Whole30 Reintroduction: Fast Track vs Slow Roll?

Fast Track vs Slow Whaaaa?

When I did my first Whole30 back in 2014 I honestly didn't completely understand the reintroduction phase, so I didn't do it correctly. Maybe because there wasn't all the books, support and info we have at our fingertips today...

Now, after having quite a few resets under my belt, and taking the tests to become an official Whole30 Certified Coach, I cringe when I hear someone dove face first into a pizza on Day31!  What was the point of the last 30 days if you're going to do that?? Zero, zilch chance of those people finding their food freedom forever.  I want to help you understand the importance of the Reintroduction process.  I encourage you to take it seriously and follow the reintroduction recommendations....  

The Reintroduction is our opportunity to make the most of our efforts for the past 30 days and actually learn something about how the foods we've eliminated while Whole30-ing effect our body.  It's our chance to design the perfect way of eating that makes us feel our best...that we can take with us for a lifetime.  That knowledge is golden and is unique to us.  Hence....Food Freedom.

The Reintroduction is the heart of the Whole30, so don't skip it.

It's very common for people to feel nervous as Day 31 approaches, so here's all the info you need to plan for your Reintroduction and life after the Whole30...

Reintroduction 101

The Reintroduction Plan: Fast Track

The Slow Roll Option

Life After the Whole30

There's no right or wrong answer here. Whether you "Fast Track" or "Slow Roll", just remember to learn something, so pay attention and introduce foods back in one at a time.

If you don't miss a certain food, then don't bother to reintroduce it. You don't have to

If you're going to follow the Fast Track schedule and want to work alcohol back in, it's recommended that you start with that on Day 1, before the legumes, and make it a gluten-free alcohol like wine (or bubbly...you know me. LOL). If you do this your schedule will last 13 days instead of 10.

The order of the Fast Track is designed for a reason but here's a note on that from the Whole30 site:

Order, please. 

But what if something gluten-filled appears first—before legumes? We’ve created the reintroduction schedule in this specific order, going from food group least likely to mess you up (legumes) to most (gluten-grains). However, the order is really most important if you’re going to reintroduce all food groups in just ten days. If you decide to stretch it out longer, feel free to reintroduce out of order—but know that if dairy or gluten comes early in the process, you may need extra-extra days to recover.

I also recommend you take your healthy lifestyle a step further and read the book Food Freedom Forever which can help you kick that yo yo dieting to the curb...forever.

I'd love to hear your plan! Fast Track or Slow Roll? Which one speaks to you?

Whole30 Cauliflower Buffalo 'Wings'

A few months ago, my husband and I discovered Buffalo Wings made out of Cauliflower at a local restaurant here in Petaluma called The Shuckery.  We were hooked.  They surprisingly tasted so much like wings....but there were no wings!  I'd never even heard of them and since then I've discovered Cauliflower Buffalo Wings are all the rage!  Who knew? They were probably fried, so I was on a mission to make these healthy and Whole30 approved...

Ready to get more veggies in on game day? Try these delicious bites that will be perfect for your next football party!

Ingredients:

• 1 head Cauliflower, cut into florets

• 1 can (14oz) full fat coconut milk (whisked in a bowl to mix if separated)

• 1/4 c water (may need more or less to thicken or thin batter to the correct consistency. You want it thick enough to stick, but thin enough to drip off a bit.)

• 1/4 c coconut flour (plus more if you need to thicken your batter when mixing)

• 2 tsp garlic powder

• 1 Tbsp Ghee, melted

• 1 cup Frank's Red Hot Sauce

• Coconut Oil or Avocado Oil Cooking Spray

Instructions:

1. Preheat oven to 425 degrees and spray a baking sheet.

2. Mix the batter by whisking the coconut milk, water, coconut flour, and garlic powder.

3. Dip the florets into the batter and let the excess drip off.

4. Arrange on the baking sheet, not crowding the pieces.

5. Bake for 20 mins.

6. Meanwhile melt the ghee in a saucepan. Add the hot sauce and whisk together.

7. When the cauliflower is done, put in large bowl and toss with the sauce mixture until coated.

8. Spray the baking sheet again and spread them on the baking sheet once again, and continue baking for 15-20 mins or until cooked through. If you need to, turn it up to broil and watch closely just to finish them off so they are nice and golden.

9. Serve immediately while they're warm with chives as garnish.

Serve with sliced carrots, celery with Non-Dairy Ranch Dressing for dipping!  Happy, healthy Superbowl everyone! 

Sweet + Salty Almond Butter Cups

Everyone loves a peanut butter cup.  Most people love the salty + sweet mix.  Usually these kinds of treats are an unhealthy, sugary indulgence...what if you could get all the flavor without the guilt?

I've got you covered...

Funny how this recipe idea came about.  I've been noticing lately that every evening my husband pulls out the almond butter, raw honey, a spoon, and dips a couple of spoonfuls in sea salt and his sweet tooth is satisfied.

I decided to surprise him and create an easy, 3 ingredient treat that was a little more visually appealing.  He was THRILLED.

Ingredients:

• Almond Butter (heated slightly so it will drizzle) - I used Almond Butter w/ Honey but you can use any healthy almond butter you choose. You can heat starting with it at room temp, and stirring over a double boiler, placing the jar in hot water, or microwaving for a few seconds, stirring as you go until it's a good consistency and will pour.
• Refrigerated Chocolate Hazelnut Butter - no, not Nutella. #sorrynotsorry
• Flake Sea Salt - this is the one I use and I can see why it's a favorite among chefs. I recently had a friend send me this cute little slide tin to try and I'm obsessed with how cute it is, best flake sea salt I've tried.  I'm going to keep it for refills for travel!

What you'll need:

• A silicone mold for mini peanut butter cups
• An easy pour funnel (optional, just helps keeps the mess in check!)
• A small baking sheet or cooling rack (optional)
• An airtight container and Parchment Paper (for storage)

Method:

1. Take about 1 tsp of chilled Chocolate Hazelnut Butter and place it in the bottom of the silicone cups. The mold holds 30 cups, but you can make as many as you want.
2. With clean fingers and working quickly before it gets sticky, press your index finger into the center to make a hole and press it firmly against the walls of the mold evenly. See pic below.
3. Fill the softened almond butter into the easy pour funnel and drizzle into the cups until full. and level with the tray.
4. Crush the flakes of sea salt between your fingers and sprinkle on top of each cup.
5. Place on a cooling rack to keep the mold flat and steady and place flat in the freezer for 30-45 mins to set. 
6. Check one to see if it pops out in one piece by pressing the cup from underneath to essentially turn it inside out.  If it does not pop out and it still sticking, stick it back in the freezer until they pop out easily.
7. At room temperature, these will get sticky so store them in an airtight container in the refrigerator or freezer depending on the consistency you prefer. I separated layers with parchment paper.
8. Pop a guilt-free Sweet + Salty Almond Butter Cup in your mouth when you're about to fall face first into a pint of Ben & Jerry's! LOL.

Note:  I tried doing the reverse with the Chocolate Hazelnut Butter inside, but these did not pop out cleanly, so I recommend the method above in directions.

Let me know if you try this "healthier" version of Reese's Peanut Butter Cups with a sweet + salty twist!  I hope you love 'em too...just don't eat them all in one sitting. Hint hint.  What's cool is that these protein packed bites will keep you full with healthy fats much longer than the sugar-filled originals!

...excuse me while I go clean the Hazelnut Butter from under my finger nails. :-)

xo, Shannon

P.S. Looking for other ways to use this amazing Flake Sea Salt? Try it on my Roasted Shishito Peppers recipe!

My Favorite Healthy Green Smoothie

When people ask me if I'm a fan of smoothies, my response is always the same.  "It depends."

Does your smoothie have a PURPOSE ...nutritionally?

I think smoothies can be an excellent way to pack a whole lot of nutrition into a quick and easy meal or snack...but it can turn unhealthy quick if you're not careful.

I'm not a fan of smoothies as any kind of "liquid diet".  I don't recommend juice cleanses either.  I believe in chewing real food.  With that said, do I think smoothies can find their way into a healthy lifestyle? 

Absolutely.  

I want to share my favorite Healthy Green Smoothie recipe with you that I make for my husband and I a few times a week.  I also want to talk ingredients with you because these days it's hard to decipher all the "mix in's", supplements and superfoods you may be seeing out there.  What the heck is Matcha anyway? ...or Maca? ...and do I need it??  

Like I said, a smoothie is a great way to get a huge dose of nutrients into your body easily.  This is what I like to use smoothies for.  Adding Nutrition.  Too many people think you need to add fruit to smoothies to make them taste good.  Sure, it might make them taste good, but it also can add a ton of unnecessary sugar.  

Another reason I've taken fruit out of this smoothie... as a Nutrition Coach, I actually recommend eating fruit by itself...or first at a meal.  What?  Why?  When you consume fruit WITH other foods like protein, it can cause bloating.  Fruits tend to move through your body quicker than proteins.  Proteins take longer to digest which is why they keep you satiated longer.  When you consume fruit after protein or with it, it can slow it down and the sugars in the fruit start to ferment... can you say BLOATED?  

I'm going to show you how to make a green smoothie taste creamy and delicious without any fruit or added sugar at all.

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Ingredients: (more detail on ingredients below)

• 1  1/2 cups unsweetened almond or coconut milk (I use Califia Farms brand)
• large handful of baby spinach (about 1 packed cup)
• 1 level scoop of Life's Abundance Vanilla Plant Protein Powder
• 1 tsp Maca Powder
• 1 tsp Matcha Powder
• 1/4 tsp cinnamon
• 3 ice cubes

Instructions:

Add liquid first, then all other ingredients and blend well in a high powered blender.  I have a fancy Vitamix, but I don't use it for this unless I'm making multiple servings at once, it's just too big.  I use a Magic Bullet that I got at Target.  It's the perfect size for a single serving and blends it perfectly with minimal cleanup.  

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I'm not a calorie counter....but for you calorie counters out there, this smoothie above is only 200 calories.  Ahem....ever had a "Peanut Butter Moo'd Smoothie at Jamba Juice?  I have.  Was it tasty?  Yep...BUT a small is 500 calories and a large is almost 1000 calories and 131 g of sugar!!!!!  This is the typical "smoothie" people drink in America!  It's no wonder our waistlines are expanding, right?

All the ingredients I use in my Healthy Green Smoothie have a PURPOSE.  I think that's the key to making a HEALTHIER smoothie.

What are these ingredients...and where to buy them:

Raw Maca Powder:  I get Navitas Naturals brand at Sprouts.  If you can't find it near you, you can get it HERE.  Maca is a potent, anchient Peruvian superfood made from a root.  It's a tan color with a slightly sweet, malty smell and flavor.  It supports energy and vitality naturally without jitters.  As an adaptogen, maca balances hormones and stress levels in the body. It also provides an abundance of vitamins, minerals, amino acids and sterols.  My husband loves the subtle flavor of maca!

Matcha Powder:  You can find matcha green tea powder at any health food store, Whole Foods or Sprouts.  I happen to have the Sprouts brand right now.  Matcha was recently named "trendiest ingredient" by CBS News and Huffington Post because it's everywhere these days... Matcha Latte photos are all over social media these days.  Unlike drinking brewed green tea, you drink the whole leaf plus the taste is twice as much as regular brewed green tea.  Here's a helpful graphic that will help you see just how healthy Matcha powder is!

Life's Abundance Plant Protein:  This is where people usually fall short.  There are a lot of unhealthy protein powders on the market today full of dairy, unhealthy oils as emulsifiers, and artificial sweeteners.  One serving of an unhealthy protein powder can wreak havoc on your whole "healthy" smoothie...and your body!!  Take it from me, I've done the research for you and have found a creamy (not chalky) plant-based protein that is non-GMO, grain-free, dairy-free, soy-free, gluten-free, vegan, and has zero sugar added.  It's also made with coconut oil rather than unhealthy sunflower oil that can cause inflammation in the body.  (Vanilla is used in this recipe, but it is also available in delicious chocolate.)  This protein is not sold in stores, but you can get it HERE and anytime through me under my "Nutrition" tab on my menu.  It ships really fast and you'll have it usually in 3 days or less!

Cinnamon:  Yep, even this ingredient has a purpose.  Cinnamon is high in antioxidants and has anti-inflammatory properties.  Cinnamon has been shown to significantly increase sensitivity to the hormone insulin.  This means that it can help with insulin resistance which is the hallmark of serious conditions like metabolic disease and type 2 diabetes.  Cinnamon has a blood sugar lowering effect.  Bet you didn't know what a healthy punch a sprinkle of tasty cinnamon can make!

Unsweetened Almond Milk or Coconut Milk:  The key here is to use homemade, or a good quality refrigerated brand such as Calafia Farms.  Steer clear of boxed brands that sit in the unrefrigerated section because they have unhealthy preservatives in them...or added sugar.  Find one that does not have carrageenan in the ingredients.  I love canned coconut milk, but I don't use that as it's too thick for this recipe.

Baby Spinach:  You don't have to use baby spinach, that is just what I get.  It's just harvested a bit earlier and is a bit more tender...so I think it works great in a smoothie.  Spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.  Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidizing and protect your body from free radicals, particularly in the colon. The folate in spinach is good for your healthy cardiovascular system, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain your vigorous brain function, memory and mental clarity.  Packing a big handful of spinach in a smoothie is such a great way to get all it's nutritious goodness in easy and quick!  Too many people don't get enough greens!  Trust me, the tasty vanilla protein powder will actually totally hide any "veggie taste", so kids will even love this!!

Ice:  I like adding a few ice cubes because no one wants a warm smoothie.  Am I right or am I right? :) 

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If you make this just as I describe, it should turn out the perfect consistency, tasty, with a creamy mouth feel.  The secret ingredient is the protein powder that is key for this creamy texture and delicious taste.  If you use another brand, I cannot guarantee taste or texture.

Like this recipe?  Let me...and others... know!  Post your pics on social and tag me!  

Other Blog Posts you might enjoy that you could also use this Plant Protein in:

- 6 Steps to Choosing a Healthy Protein Powder

- Paleo Vanilla Raw Balls

- Healthy, Raw, Protein Cookie Dough

Healthy, Raw, Protein Cookie Dough

Ok, my pal Keri Glassman of Nutritious Life is a girl after my own heart with this recipe....

Ever since I showed this to my husband he's been asking for it....

So today I got some Enjoy Life dairy-free mini chips at Sprouts and I think I'll surprise him this evening with a little healthy treat;)  Here's how you can get your own...check out how easy!

Ingredients

• 1 scoop Life's Abundance Protein Powder
• 1/2 cup almond flour 
• 1/4 cup almond butter 
• 4 tablespoons honey 
• 2 tablespoons dairy-free mini chocolate chips 
• 1 tablespoon unsweetened shredded coconut (optional) 
• Water (as needed) 

DIRECTIONS

1. Combine vanilla protein (can also use chocolate protein), almond flour, almond butter, honey, chocolate chips, and optional coconut.
2. Add water slowly as needed and mix until dough becomes desired consistency.

Wait, what about this to take it a step further!?  You could add some chunks of this to some Coconut Milk "Ice Cream"!  Yum.

Like this?  You'll love my Paleo Vanilla Raw Balls that are also protein-packed!!

Do you have to use this protein powder?  No, you're big boys and girls.  But why do I think you SHOULD?  Check out my blog post "6 Steps to Choosing a Healthy Protein Powder" HERE!

Photo above is from the original post on nutritiouslife.com

Holiday 2 Holiday Challenge

Who needs a Holiday Challenge?  

The average person GAINS between 1 and 7 pounds between Thanksgiving and Christmas.  You may think that a couple pounds is no big deal, but those pounds add up year after year...  

With all the holiday parties and gatherings, we wind up putting things in our mouths mindlessly.  Cookies and egg nog and chocolate...oh my!  I say mindlessly because we eat it simply because it's THERE.

I was recently hired by a local gym to lead the nutrition part of their holiday weight loss challenge.  I'm so excited to guide them, motivate them, and teach them how to live a healthy lifestyle...especially over the holidays!  The last time I helped this gym and their contestants with nutrition, the group of 56 members lost 569.2 pounds in 30 days.  It was the most success they'd ever had at the gym.  Why?  Because they brought NUTRITION into the equation, not just exercise.  So they brought me back to do it again...

This got me thinking... I LOVE the idea of a Holiday 2 Holiday healthy challenge!  I want to open a similar opportunity to my readers and followers.  I want to help you STOP the cycle of putting on those few pounds between the holidays.  You may even LOSE the few pounds you put on last year.

What if I could help you feel GREAT by the time the New Year arrives?  Join me in my 28-Day Holiday 2 Holiday Challenge from Nov 25 thru Dec 22.  Yep, you get Thanksgiving and Christmas and New Years off!

What you GET:

• A complete 28-Day "Game Plan" for Nov 25 - Dec 22. This Plan will be a downloadable printable in the Files section in a closed Facebook Group.
• We will be kicking off the challenge with my 4-Day Detox so you need this to join.  This will be the only cost to you!  The Holiday 2 Holiday Challenge is my bonus gift to you!  Space is limited, so grab your spot now and mark your calendars!  After the first 4 days, we will be continuing Day 5-28 with set guidelines to teach you how to keep it healthy this holiday....while still enjoying it thoroughly!  It will be about support and effort....not perfection!
• Direct access to ME for the full 28 days.  You can ask me questions and I'll be motivating you every step of the way!
• Daily posts in the group from me... motivation, recipes, giveaways, and more!  
• A community of others doing it right along with you to offer support and encouragement.
• The 4-Day Detox Plan will also be in the Files section in the Facebook group for your convenience.

This will be a slightly different plan than I've designed for the gym because this one won't be a competition with a cash prize like the gym is having.  In other words, yours won't be quite as strict.  I had a lot of fun making some fun HOLIDAY exceptions for you...so yes, you can join us and still enjoy all your upcoming holiday parties!  I'm even allowing a few cocktails guys...so you can do this!!  Eliminating alcohol completely is the number one excuse why people won't join something like this over the holidays.  So I've eliminated that excuse for you.  You're welcome.  Cheers.

How to JOIN the HOLIDAY 2 HOLIDAY Challenge:

Purchase your 4-Day Detox HERE for only $9.99.  You then get to join the Holiday 2 Holiday Challenge and support group for FREE as a bonus!

Once you purchase the Detox, you will immediately receive the PLAN, the printable SHOPPING LIST, and the printable tracking CHECKLIST by email.  You will also receive a 7 page color eBook explaining the Detox including my 3 Top Tips for feeling healthy and beautiful all year long.  You will also receive the link to join the Holiday 2 Holiday Challenge...

Once you follow the link,  click "JOIN" I will approve you into the group so you can access all the content.  All the files are already there for you to review along with a Pinned Post that will explain everything!

This is where we will support each other and you'll have direct access to ME for the FULL 28 days! 

Want to invite your friends to do this with you?  All you have to do is send them this link:

----->  http://bit.ly/HWSholidaychallenge

I can't wait to get HEALTHY with YOU for the holidays!  See you in the group!  Once you get in there, introduce yourself and say Hi!

Got questions?  If any of this in confusing to you and you're unsure how to join the challenge...feel free to email me at shannon@happywifestyle.com and I'll be happy to help you.

Cheers,

Shannon

P.S.  If you are local to Petaluma, CA in Sonoma County and want to join me LIVE and IN PERSON at the gym challenge.... you can learn more HERE!  We will be having a kick off party where I'll be speaking and a closing party and tons of fun giveaways, prizes and you can win CASH!  This will be a separate group and plan than my online group that I mention above.