We Did it!!!!!

CONGRATULATIONS

YOU HAVE COMPLETE DAY 30!

So blogger is being a little dumb today and won't load certain photos.

But No biggie WE ARE DONE WITH THE FIRST 30 DAYS!!!!!!

You may be finished with your Whole30, but your new healthy lifestyle is just beginning.

Keep on the path to the healthy, vibrant life you were meant to live!

 

Good morning ladies!

Thought you might enjoy to read what the website says about these days!

Days 29-30: HolyOprahIt’sAlmostOverWhatAmIGoingToEatNow?!?!?!

It’s day 29, and you’re still rocking. The thoughts you had yesterday of throwing in the towel are gone. You cruise through the day and as you crawl into bed you have a small thought that then grows into full-blown cold-sweat panic. Holy crap. Tomorrow is day 30. The last day. What the hell are you going to do after that?! You worked so hard, fought through all the anger, the naps, the cravings to get to the awesome you’re feeling now. The rules have been your backbone, your lifeline, your excuse for being “that person” in social situations. Are you just going to give them up on day 31? No. You firmly resolve that there will be no deviation on day 31. If it ain’t broke…

It’s totally normal to feel a twinge of panic as your Whole30 comes to a close. For the past month, you’ve lived, breathed, and literally eaten the rules. You feel incredible in your new high-octane body. It’s natural to hesitate at the thought of making any changes – even if the change is a return to what was “normal” for you before. And, the truth is, you don’t have to go back to the way you used to eat. But keep in mind that the Whole30 was intended to be a reset, an introduction into the world of Good Food. I know it’s scary, but keep an open mind, okay?

I kind of feel like we are saying goodbye. or breaking up. or something weird. Emotions over my way are at a heightened state the last few days. Let's keep in touch. Continue on your health journey. order the book for someone who you think could/would do this. Share your experience with those around you. maybe get another group together and YOU lead.

May this forever be a lifestyle change and that your eyes were opened to your health and the reality of the food you put in to it.

May this be a moment that empowers you for future successes.

May you feel proud of yourself and share your confidence with the world.

May you continue to challenge yourself in things.

May you fall in love with more foods and recipes in the near future.

May you fail and continue to get back up and share your journey.

May this be the beginning of BIG things.

May you forever value your health and put it before comfort and laziness.

This isn't the end I would greatly appreciate you letting  us all know what your personal results were, what your planning to do and something you learned! keep in mind that we are all at different seasons of life....so physical changes may look more drastic for some & like nothing for others. Remember it is about your personal health.... NO ONE ELSES.

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THREE MEALS LEFT.......

And this is how much we love that you’ve been on board with us these last 29 glorious days.

Ladies:

We have 3 meals left.

If you have made it this far, give yourself a pat on the back. seriously I am SO PROUD of you. 

I don't know what else to say other than.... 

Whatever the scale or measurements or pictures show, please don't be discouraged if it was not what you idealized. don't let the joy of this accomplishment be stolen by such a small let down. 

For 29 days.... that is 87 meals straight of eating under what some consider "strict" guidelines. You have gone without gluten, grains, dairy, alcohol, and SUGAR for 30 days. and know what? you survived! it is possible. 

So as you eat your meals tomorrow, if you plan to reintro, think about all the things you have learned. What your body has done & what it feels like to finish a challenge of this size.

i HIGHLY stress and recommend writing down how you feel. talk in third person. like this ... "Leslie you feel so great when you wake up in the morning.  You have more energy then you normally would. Your favorite clothing not only fits you, but it fits your body well.  Your energy levels are high throughout the day and in emotionally trying moments you said NO to sugary, dairy, carby foods. You conquered emotional eating for 30 days. Leslie, you did an awesome job. For 30 days you choose to to feed your body well. Every meal of every day....."

Print it. have it. so on those days where you have fallen off the wagon and binged you can look back at how this made you feel. It may encourage you to eat whole30ish or paleo guidelines for normal life and then celebrate for celebratory things.

Ladies I LOVE you. you have been my joy and encouragement through this all, and I thank you for that!!!

Congratulations, and Welcome to Day 30!

Your healthy eating adventure is almost over… or is it? You may be contemplating whether to continue with your Whole30 adventure, or feeling nervous about today being the last day of your program. (Or maybe, just maybe, all you can think about is that glass of red wine calling your name at the stroke of midnight tonight.)

Today, we’ll talk about how people commonly feel when their Whole30 is over, and how you’ll know whether you need to extend your program for just a bit longer - or whether you’re ready for your re-entry back into the “real world.”

And remember… today isn’t over until the clock strikes 12! So keep on keepin’ on, and make this last official Whole30 day a stellar one.

Have a great Day 30!

Should You Continue?

You’ve reached a critical juncture in your Whole30 program—do you extend your Whole30 for another 10, 15, 30 days, or proceed with the reintroduction schedule on Day 31?

There’s no right or wrong answer to this one, and everyone needs to make up their own minds. For some, extending to a Whole45 or Whole60 was the right thing to do—for others, they learned everything they needed to know in those 30 days, and were ready to ride their own bike come Day 31. So how do you know which situation applies to you? Here are some general guidelines.

• Medical conditions = keep going. If you were really hoping to see significant relief from your medical condition or symptoms, and just haven’t yet, perhaps a few extra weeks on the Whole30 will give your body more time to heal. Skin conditions, chronic pain and fatigue, depression, and autoimmune conditions generally require more attention to detail and perseverance than other conditions.
• Sugar cravings = keep going. If all you can think about right now is diving into a box of donuts, perhaps your Sugar Dragon never went dormant at all—and those bad habits (dessert, sweets for comfort, treats to relieve stress) haven’t actually changed yet. This is a sure sign that you should continue with your Whole30, while working hardnot to feed that Dragon with fruit or sweet treats when it’s roaring.
• Fear of less healthy foods = ride your own bike. If you’re afraid to come off the Whole30 because the idea of eating bread or ice cream terrifies you… it’s time to ride your own bike. Don’t be afraid of off-plan foods! Remember, you’re in control now, not your food choices. Follow the reintroduction schedule carefully, and know that you’ll always have the Whole30 to fall back on, if things start heading down that slippery slope.
• Just feeling so good = up to you. If you’re just feeling so darn good right now that you can’t imagine wanting to eat or drink something that you know will make you feel not-so-good, then it’s up to you whether you keep going or start the reintroduction schedule. Many folks handle this situation intuitively—they stay on the Whole30 until something so delicious (and so worth it) crosses their path, they decide to come off for that one special item. (We like this approach.)

Prepare for Re-entry

For those of you ending your program today, tomorrow’s Whole30 Daily will outline our complete 10-day reintroduction schedule, to help you carefully evaluate the effects of less-healthy foods. But there are a few things you can do today to make your re-entry back into the “real world” that much easier.

• DO: Think about what you might want to reintroduce. Make a list, even, of all the foods you really think you miss, and those that you suspect (and would like to confirm) have been contributing to your health woes. This will keep you from going off the reservation tomorrow, when you arrive at the office and realize the bowl of Peanut M&Ms, muffins on the break room counter, and caramel iced lattes from the café next door are no longer “off limits.”
• DO: Follow our reintroduction schedule carefully. We’ve laid this out so you have the best shot at 100% awareness as you reintroduce off-plan food groups. Yes, the schedule takes 10 days. Yes, it requires just a bit more patience. But don’t waste the last 30 days by going fully off the rails on Day 31, when you won’t know what food group to blame for what ill effect! These last 30 days were an investment. Don’t squander them just because the calendar says it’s Day 31.
• DON’T: Reintroduce foods that you just don’t miss! If you don’t miss something that you know makes you less healthy, then don’t bother reintroducing it! If life without black beans, cottage cheese, or flour tortillas sounds just fine to you, then why would you subject your system to their potentially problematic effects?
• DON’T: Plan a post-Whole30 group celebration just yet. Your friends and family may want to take you out to celebrate the end of your plan, but that’s just a recipe for disaster. You’ll never be able to effectively evaluate the effect of off-plan food groups if you eat them all at once, and peer pressure may make you cave to eating or drinking things you don’t really want. Save the group celebration until after your reintroduction period is over, and those critical post-Whole30 lessons have been learned.

Whole30 Goal Evaluation

Remember way back on Day 0, when you filled out your Whole30 goal sheet? There, you listed one or two goals (on top of the “kick booty at my Whole30” goal we filled out for you)—things you’d like to accomplish during these last 30 days.

If you’ve decided that your Whole30 comes to a close tomorrow, then it’s time to evaluate your goals. How successful were you? What did you learn throughout the process? What kind of results have you experienced, thanks to your efforts?

Use this Whole30 Goal Evaluation worksheet to help you see with your own two eyes just how far you’ve come in the last 30 days, and (combined with yesterday’s After Action Report) give you ideas for how best to continue with your new, healthy habits going forward.

Celebrate Your Success

So how should you celebrate the last day of your Whole30?

• Throw yourself a fancy dinner party. Use the dinner party recipes from It Starts With Food, or make a pot-luck style mish-mosh of all your favorite Whole30 recipes from the last 30 days.
• Stock up on healthy eating resources. Treat yourself to a new cookbook (we loveWell Fed, Paleo Comfort Foods, and the new Everyday Paleo Family Cookbook), some fun new kitchen toys, or that slow-cooker you’ve been eyeing.
• Get some new clothes. You’ll find out how much scale-weight you’ve lost tomorrow, but that’s not nearly as important as how your clothes are fitting. If you’ve changed your shape, it’s time to buy some clothes that compliment (and fit) your new body!
• Sign up for a healthy lifestyle class. Now that you’ve got this healthy eating thing down, you have more time on your hands—so take a class on knife skills, Mediterranean cooking, or intro to yoga—and bring a friend about to embark on theirWhole30 journey with you.
• Brag about your results. Share your success story on Facebook, our Whole30 forum, or your personal blog. (And then share it with us, athttp://facebook.com/whole9!) It’s perfectly acceptable to toot your own horn—after all, you’ve earned it!

So eat well, sleep well, live well, and we’ll see you tomorrow for your final Whole30 Daily. (Sniff… We’re so proud of you, but sad that our amazing journey together is coming to an end!)

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What will YOU do for the next 30 days???

You think change is hard for you? Dogs have you beat hands-down, as this hilarious Hyperbole and a Half article attests to.

Click the image to view the article.

Dogs in panic, copyright Allie Brosh, 2010.

 I had a really rough day yesterday.  I was grumpy, irritable, no patience for anyone or anything.  Almost grateful for the Boyfriends new work schedule I just wanted to be left alone.  With all the goings on in my life over the last few weeks, I am tired of the FB drama.  I am tired of listening to people whine about the little things.  Trust me I have been there, but for some reason last night I was not having it.  So, I turned the phone off, and I went to bed ( at 730).  I think it was better for the world and I know better for me to just unplug.  

I woke up today refreshed and ready to start over. So we are on day 29. Done with it pretty much. I did a veggie dump tonight with Chicken. yum in my tum. 

As you finish these last 2 days strong focus on meal planning. Your protein. Your veggies. Your fat. Your fruit. cut down on nuts if they are your vice. remember only 2 servings of fruit unless you are a special population ( as athletes we are ). TRY SOMETHING NEW. ((says the girl who eats the same 10 meals because she truly loves them)). 

I am so excited for all of you as your continue your journey after the whole30. Some doing paleo, others doing a whole90, some doing whole30 rules 75% of the time, and some planning to reintro a lot of what they formally loved. Whatever you do I hope you learned something and got to know your body better. 

I believe whole heartedly that everyone should know their OWN body extremely well. Gluten free is the current trend.... but is it necessary in your life? Crossfit is super cool ... but is your body capable of such high volume of impacts? Is a brisk hour walk 4 days a week the right formula for your cardio? Have you just pushed your body so hard it is revolting ..... do you need rest? Have you become obsessive over every bite of food that enters your body.... do you need to just eat freely for a week? Is loosing the last 5 pounds truly a reality for you .... would it be worth the 1-2 workouts a day, plus strict nutrition to obtain "that" goal weight?

When you have a goal... you have something to look towards and milestones to reach. Set a goal for YOU for the next 30 days. Can you imagine how productive/healthy/fit/rested you could be if you set an obtainable goal each month?! 

Welcome to Day 29!

Honestly, we’re running out of ways to say “Congratulations!” and “Good job!” to you. And at this point, we suspect your internal motivation and sense of accomplishment far outweighs anything we could say. You’ve done it. You made the choices. You will succeed.

Today we’re going to ask you to take some time to write your own success story, both as an exercise for your self-esteem, and as a means to motivate others to take on the life-changing program you’ve nearly completed. In fact, once today’s exercises are complete, why not swing by the Whole30 forum and share at least a snippet of your good news? You never know who you’ll inspire.

Have a great Day 29!

Real Life Success Stories: You

Throughout this process, we’ve shared dozens of real-life success stories with you. Now it’s time to write your own. Find a quiet spot and take the time to analyze your experience. Make a list of the ways you’ve changed, using the templates we’ll provide for you today. You might be surprised by what you learn.

Why write your story? Writing about your own successes can feel a little weird. In fact, sometimes it may be easier to write about your failures or the lessons you’ve learned in life than the ways you’ve kicked major booty. However, writing your own success story is an incredibly important part of this experience.

Your success story will create a concrete narrative that will serve as a way for you to look back and view the big picture of your Whole30 journey. Not only does your success story lay out where you’ve been and how you got there, but it creates a map for you to emulate your results in the future. By creating your own success story, you are giving yourself a plan to follow and a way to quantify your accomplishments.

The After Action Report (AAR)

According to Wikipedia, an After Action Report (AAR) is “any form of retrospective analysis on a given sequence of goal-oriented actions previously undertaken, generally by the author himself.” Translation? It’s a report designed to evaluate the success of a project, from the eyes of the project manager. In the case of the Whole30, the project is the 30 day program, and the project manager is you.

The first AARs were developed by army generals, but contemporary examples of AARs include project evaluations in business, as well as summaries of large gaming sessions in videogame culture.

The general (and overly simplified) theme of an AAR is this:

• What went well
• What could have gone better
• What you’ll do the next time

Donna, a Whole30 rock star and prominent contributor on our Whole30 forum, detailed her second post-Whole30 AAR in an insightful and detailed manner here… and inspired us to create our own AAR form for Whole30 Daily subscribers.

Use this Whole30 AAR worksheet to remind yourself of all the ways you kicked butt (yay!), all the ways you weren’t quite on the ball with planning and preparation (it’s okay…), and exactly how you’ll handle those tough situations in kick-butt fashion they next time they come around (hooray!).

Anatomy of a Success Story

Not sure where to start with your own success story? The general template—the one that we’ve seen offer the most context to your experience, and enough personal details to motivate and inspire others—goes like this.

• This is what my life used to be like. Maybe you started your Whole30 overweight, under-slept, depressed, or suffering from a medical condition. Describe the factors that led you to want to undertake a lifestyle change like the Whole30.
• This is how I found the Whole30. This doesn’t have to be long, but share how you found us—through a friend, a book recommendation, or by chance.
• During my Whole30 experience… Tell us how you felt during the Whole30, either week-by-week, or in a big picture sentiment (“at first it was hard, but by week two it felt like second nature”). If things started to get better, describe when and how.
• Now that I’ve finished my Whole30… Share your results, looking back on how your life used to be, and noting how different things are now. This is the part where you get to brag about all you’ve accomplished, so be detailed, and proud of your success!
• Now, share your story! If you want to write your success story just for you, that’s perfectly fine. But you never know who you’ll inspire with your story—and sharing the healthy message of the Whole30 is one way you can pass on your good feelings to others. So consider submitting your success story on our Whole30 forum when you’re done!

For a wonderful, creative example of a Whole30 Success Story, read Jenn L.’s write-up on the Whole9 website. (And click here to read all of our fabulous reader-shared testimonials.)

No Magic for You?

These can be some of the most challenging days for a few Whole30 participants. All around you, you’re hearing tales of magical successes—effortless weight loss, energy through the roof, symptoms that have miraculously disappeared. But what if, by the end of your Whole30, you just didn’t feel the magic?

It can be easy to be discouraged when others are reporting over-the-top results, and you’re feeling like yours are just ho-hum. Pants still fitting about the same? Symptoms still present? Energy still up and down? All is not lost, we assure you—here’s why your Whole30 was not a waste of time.

• Context matters. Your diet, lifestyle and health history in the years leading up to your Whole30 play a huge role in what happens during this month. For example, years of yo-yo dieting makes optimizing your metabolism so much harder, and will take you that much longer of “staying the course” to see results. Longstanding medical conditions don’t always disappear because you’re taking a pass on bread, and you can’t always expect to fix a lifetime of hormonal, gut, and immune system disruption in just 30 days.
• It starts with food… But food isn’t the only factor. If your diet is perfect, but you’re still only sleeping 6 hours a night, your stress levels are through the roof, and you’re either sedentary or perhaps exercising too much, well… no amount of dietary intervention can compensate for those factors. (Read our Whole9 Health Equation for more information.)
• Lifestyle factors can’t fix everything. Even if all of your lifestyle factors are in line, that still may not be enough. There are plenty of medical conditions, hormonal situations, and gut dysfunctions that require medical intervention (like supplementation, or even prescriptions) to correct.

You've got two different options to choose from -- and a third that may be a good idea, regardless of whether you keep going or call it done.

• Option 1: Extend your Whole30. Many people report their “magic” kicking in around day 45 or 60, so maybe your body and brain just need a little more time on the plan.
• Option 2: Proceed with the Reintroduction Schedule. On Day 31, go ahead and reintroduce some off-plan foods, as we’ll outline here. Maybe, just maybe, that will help you realize how truly good you do feel now—and remember how not-so-good you were feeling before the start of your Whole30.
• And in either case you may want to seek out an expert. You may just need more help than our forum or Whole30 Daily can provide. Consider scheduling a consultationwith someone on the Whole9 team, or set up an appointment with your local naturopath or functional medicine doctor to dig even deeper into your particular health context.

Regardless, there’s one more thing we need to point out… you are not the same person as when you started. Maybe you were looking for massive weight loss, boundless energy, or the disappearance of your migraines… and that just hasn’t happened yet. But we guarantee,something has changed.

Think about the little things—your sleep; your mood; your hair, skin, or fingernails; how your clothes fit (far more important than scale weight); your cravings, your hunger regulation, your relationship with food. We promise that if you evaluate all of these factors (and more), you’ll identify some that have decidedly changed or improved with your Whole30 experience.

We’d consider that a success—and so should you.

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Re-Intro Plan

Day 27 – check. Now enjoy this vintage coffee commercial... and be glad times have changed.

So here is my sample plan for reintroduction:

MY PLAN

Thursday: adding back non-gluten grains ((beans, corn, rice))  Depending on how that goes the rest is flexible.

Friday: whole30 all day.

Saturday: whole 30 all day again until dinner .... dinner will be out in Seattle but I will avoid gluten & dairy.

Sunday: soy in my coffee. Whole30 all day until dinner ((no gluten or dairy)), then dinner at the parents for early Thanksgiving.

Monday: whole30 all day 

Tuesday - Friday: whole30 all day. NO sugar, gluten or dairy.

That is the first 9 days. It is not according to the whole30 reintro simply because of my current lifestyle before Whole30.  I will not be adding most things back  but I KNOW for me that gluten and dairy are my nemesis as well as too much sugar. So my lifestyle will become mostly GF and DF. Indulging in sugar in very small amounts. My goal & hope is to stick with whole, natural sugars as well. 

Please don't follow my plan. Do what is good for you. I will be the first to tell you that on Monday morning my head will pound and my tummy ache - but the celebration with the family is COMPLETELY worth it.  I know some of you are sticking out whole30 longer... keep on going. Let me know if you are and I can hook you all up so you have support. Some of you may not know what YOUR triggers are.... so I advise you to slowly reintro like the book says. don't do everything on one day. Your body is a blank canvas so it will react to no-nos very quickly and honestly. Take notes. I know that I am DF and GF after doing my first whole30. It was as clear as day.

Welcome to Day 28!

Three days and counting! Or maybe you’re feeling so good, you’ve lost track of the days. (We hope that’s the case!) With the end of your Whole30 so close, and you feeling so darn good, we’re betting you’ve been sharing what you’ve learned with family, friends, co-workers… anyone who will listen.

On Day 23, we helped you share the Good Food word in ways that won’t frustrate you or your conversation partner, and you crafted your own Elevator Pitch to help you communicate your experience effectively. Today, we’ll expand on that theme, to help you better determine who’s ready for this life-changing information, why some people just aren’t going to be (despite your best intentions), and how not to let that get you down.

So brush up on your Psychology 101, and let the Whole30 Daily help you cruise on through these last three days.

Have a great Day 28!

The Five Stages of Change, Part 1

The Stages of Change Model was originally developed in the late 1970's and early 1980's. The idea behind the Stages of Change Model (SCM) is that behavior change does not happen in one step. People tend to progress through different stages on their way to successful change, and each of us progresses through the stages at our own rate. Expecting behavior change by giving someone appropriate information for one stage while they’re still in another is counterproductive—they’re just not ready to hear it.

In each of the stages, a person has to grapple with a different set of issues and tasks that relate to changing behavior. Understanding where your conversation partner is in these five stages can help you tailor your message—so you’re giving them just the right information at the right time, making the conversation far more productive, and far more likely to end in successful change.

The five stages of change include:

• Precontemplation. Not yet acknowledging that there is a problematic behavior that needs to be changed. People in this stage tend to defend their current bad habit(s) and do not feel it is a problem. They may be defensive in the face of other people's efforts to pressure them to quit. They do not focus their attention on quitting and tend not to discuss their bad habit with others. In some addiction circles, this stage is also called “denial.”
• Contemplation. Acknowledging that there is a problem, but not yet ready or sure of wanting to make a change. In the contemplation stage people are more aware of the personal consequences of their bad habit, and spend time thinking about their problem. People are on a teeter-totter, weighing the pros and cons of quitting or modifying their behavior. Although they think about the negative aspects of their bad habit and the positives associated with giving it up (or reducing), they may doubt that the long-term benefits associated with quitting will outweigh the short-term costs.
• Preparation/Determination. Getting ready to change. In the preparation/determination stage, people have made a commitment to make a change. Their motivation for changing is reflected by statements such as: "I've got to do something about this - this is serious. Something has to change. What can I do?" This is sort of a research phase: people are now taking small steps toward change. They are trying to gather information about what they will need to do to change their behavior.
• Action/Willpower. Changing behavior. This is the stage where people believe they have the ability to change their behavior and are actively involved in taking steps to change. This is a stage when people most depend on their own willpower. They are making overt efforts to quit or change the behavior, and are at greatest risk for relapse, so it’s key that they leverage any techniques available to stay motivated.
• Maintenance. Maintaining the behavior change. Maintenance involves being able to successfully avoid any temptations to return to the bad habits. The goal of the maintenance stage is to maintain the new status quo. People in this stage tend to remind themselves of how much progress they have made. They remain aware that what they are striving for is personally worthwhile and meaningful. They are patient with themselves and recognize that it often takes a while to let go of old behavior patterns and practice new ones until they are second nature to them. Even though they may have thoughts of returning to their old bad habits, they resist the temptation and stay on track.

Sources: addictioninfo.org; Dr. Emily Deans, Harvard Medical School

The Stages of Change, Part 2

Think of five people you’d like to help change their lives with the Whole30 program. Now, evaluate where each of them are in the five stages of change. (We’ll rule out “Maintenance,” as these folks are already well on the right path.) When you’ve pegged each of your people with the right change-stage, follow these guidelines to effectively communicate your knowledge, passion, and expertise with the Whole30 in a manner they’re actually ready to hear.

• Precontemplation. Unfortunately, these folks aren’t ready to hear your message, despite the fact that they may be the ones who need it the most. It may take an emotional trigger, or crisis of some kind that can snap people out of their denial. Don’t waste your time on preaching to those in the precontemplation stage—as difficult as this is to accept, your breath here is wasted. Trust us on this one.
• Contemplation. These people may be asking you questions, but they’re also the ones who will challenge your responses the most. They’re admitting things aren’t perfect, but they’re also doubtful that what you have to offer will be worth the struggle. On the plus side, people in this stage are more open to receiving information about their bad habit. The more you can focus on the positive, and show them (using testimonials, personal experience, scientific research, or plain old common sense) that the long-term benefits will outweigh the short-term challenges, the easier they’ll be able to move into the next stage. Be prepared, however… people can remain in this stage for years without actually taking action.
• Preparation/Determination. These folks are gathering information, planning and preparing for the change, and are one step away from actually taking action. Maybe they’ve cleaned out their pantry, registered for a nutrition seminar, or read It Starts With Food. Support them in these efforts and provide them with as many resources as they’re asking for, but don’t push them towards the next phase before they’re ready. Too often, people skip this stage: they try to move directly from contemplation into action and fall flat on their faces because they haven’t adequately researched or accepted what it is going to take to make this major lifestyle change.
• Action/Willpower. Good news! People in this stage tend to be very open to receiving help, and are likely to seek support from others—an important element in their success. But they’re also the most likely to relapse, as their healthy habits are still so new. Be their support system! At this stage, people are committed, so keeping them accountable, motivated, and on track (maybe even with some tough love) is an easy way you can move them towards new habits, and the maintenance stage.

Why Some People Just Aren’t Ready

It can be frustrating to see a friend or loved one suffering from health issues but still in the precontemplative stage. They may be unwilling to admit there is a problem and that they need to make a change. How can they be so unwilling to do something about their health, when they’re so obviously sick and unhappy? Maybe for these reasons:

• Fear of admission. If you admit you have a problem, then you by default acknowledge that you need to do something about it. Change is hard. Status quo, while often painful and depressing, still may feel easier.
• Fear of failure. Some folks have tried so many times to lose weight, fix their health issues, exercise more—and they consider each attempt a failure, whether they actually made progress or not. Failure is painful—and vowing to try yet again is a scary proposition.
• Fear of success. Believe it or not, some people have assigned their illness or health issues as their identity. It’s become a part of who they are—they have MS, they have arthritis, they’re just overweight, and that’s how they’ll always be. And asking someone to lose their identity, even if it’s for the better, is inherently threatening.
• Fear of responsibility. This is perhaps the toughest to work through. People blame “fate” for their illness—it’s genetics, it’s hereditary, it’s their environment. To accept the idea that they could feel better by changing their diet and lifestyle is to accept the fact that their own actions in part could have contributed to their illness or health condition—and accepting that degree of responsibility is incredibly difficult.

Have sympathy for those who are still in the precontemplative stage, and see if you can’t use some psychology to help them move to the next stage of change. For example, if they’re afraid of failure, explain to them how this program is totally different than anything they’ve tried before—and they simply can’t fail, because it’s not about losing weight, but eating healthy, delicious food! By meeting people where they are, and not trying to jam information down their throats before they’re ready, you can become an even more effective Good Food evangelist.

Three Ways Your Whole30 Can Bum You Out

Sometimes, in trying your hardest to share your experience with others and keep on with your own journey towards a new, healthy relationship with food, you can fall into traps—traps that turn your Whole30 into a big bummer. Steer clear of these three profiles!

• The Crusader. This person loudly preaches the Whole30 at every opportunity, to anyone within earshot... and often ends up doing nothing but annoying friends and family with their level of perceived fanaticism. This leads to isolation—people don’t want to eat with you if you’re always criticizing their food choices, or acting smug with your healthy plate.
• The Secret Follower. You’re loving your new food choices, but have decided it’s more trouble than it’s worth to try to explain why you’re doing what you’re doing. So... you hide it. When offered bread, you say, “No, I’m good, I had a sandwich earlier.” When invited to a pot-luck, you bring Paleo brownies, but don’t tell anyone they’re gluten-free. This behavior only serves to isolate you in your new food habits.
• The Hermit. You’re feeling so good, you’re just terrified to go off-plan. So, you stay inside and cook in your own kitchen, where it’s safe. Pizza night with the girls is far too tempting, even though you could order a salad. Dinner at Mom’s is highly suspect, so you feign a sore throat. And yes, you guessed it—this behavior is the most isolating of all.

Don’t fall into any of these Whole30 traps. Lead by quiet example. Be confident in your choices, and stand up for your right to eat foods you think are healthy. Seek socialization, not isolation, and your Whole30 (and beyond) will be that much more fulfilling.

Source: Dr. Anastasia Boulais, http://primalmed.com

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How else can you change you life in 30 Days

And now, an ode to the brain!

Welcome to Day 27!

Whatever you call it, after 27 days of the Whole30 you are now within reach. And goodness knows, with only a few days left ‘til you hit 30 days, there is no way you’re going to compromise attaining it now. In fact, we think it’s time you solidify your experience—by tackling a new goal for 30 days! After all, if the 30 day, 100% commitment protocol worked so well for your nutritional habits, why wouldn’t it work just as effectively for other habits you want to break or create?

You don’t have to start right now, or even when your Whole30 is up, but today we want you to start thinking about what your next goal will be. Now that your nutrition is facilitating your optimal health, what is the next thing in your life that you want to Whole30-ize? Dallas recently took a 30-day caffeine holiday, while Melissa created the Dad30 and Sister30 to keep her in better touch with her family members.
Yep, we’ve got all kinds of ideas at the ready, so get thinkin’ and get creative, and we’ll give you a little help choosing the next project that will change your life in 30 days!
Have a great Day 27!

A New Spin on the Whole30

Our current Whole30 program covers only one of the 9 factors we believe fuse together to promote whole health. As the title of our book illustrates, It Starts With Food…but by no means does it end there.
Once your nutrition is straight, it’s the perfect time to look at the rest of our Whole9 health factors, and see if you can create improvement in another area of your life. Below, we’ve brainstormed a list of things you could Whole30-ize, but you don’t necessarily need to use one of these. You know your life. You know yourself. What do you need to do to continue on this road toward optimal health?
Every day for 30 days…

• Sleep. Unplug from your computer, TV, iPad, e-reader, and cell phone a full one hour before bedtime.
• Personal growth. Handwrite and mail a letter, postcard, or greeting card to a friend or family member with whom you’d like to stay better connected.
• Temperance. Choose one hour a day when you are completely unplugged from your computer, TV, and your Smartphone.
• Active recovery. Spend 20 minutes stretching, foam rolling, or doing mobility work.
• Injury rehabilitation: Do all of your PT exercises or other injury-prevention or recovery activity for 15 minutes.
• Fun and Play: Read a book (pleasure reading, not work!) for one hour.
• Stress management: Do 10 sun salutations each morning before you have your coffee.
• Exercise: Increase the length of your dog walks by 10 minutes. That’s 300 more minutes of exercise for you and your pooch.
• Nutrition(ish): Floss your teeth. Good health starts in the mouth!

Maintain Your Health Momentum

By taking on the Whole30, you have no doubt learned a thing or two about perseverance. You’ve also acquired many helpful skills that will guide you in subsequent goals and initiatives, be they nutrition-based or otherwise.

But what you may not realize is that committing to a TV hiatus, Sister30, or Caffeine Holiday can all help you continue to improve your already awesome good food habits. Health begets health, good habits beget other good habits, and a positive, feed-forward loop of “feel better, do more to feel better, feel even better!” is the best way to solidify the awesome benefits you’ve attained during your Whole30 program.
Here are some examples of 30-day initiatives we’ve done ourselves, to inspire you in your next great health aspiration.

Kill Your TV

In May 2011, we sponsored a first-of-its-kind (on our site, at least) 30-day program called “Kill Your TV.” Over the course of the month, we explored the subject of TV’s effect on your intellect, your emotional status, your stress levels and your family relationships, and inspired thousands of participants to unplug for 30 straight days. (In fact, our article titled, “174,203 Things You Can Do Instead of Watching TV” was shared by readers more than 328,000 times!)
In our introductory article, we wrote:
“Television can just as easily fill the same psychological need as food. You turn on the TV for comfort, as reward, for “company”, for some perceived “human” connection. You turn it on because, well, it’s there. And you let it run, assailing your brains with messages you can’t control, for hour upon hour every single day. When that TV is on, you are not present – not for yourself, nor for those around you. The television turns you into a spectator, not a participant in your own life. And the worst part is that you’re not even aware of what you are doing, and what you are missing as a result.”
And if after reading just this introduction, you have massive anxiety at the idea of missing your favorite programs for a month… well, that just tells you something, doesn’t it?
We don’t have to run the program officially for you to participate. Consider killing your TV for a week, a month, or longer, and see how it affects you and your family. Follow our rules, or make up your own, as long as you don’t bail on the tough stuff*, and you’re committing to this program as much as you committed to your Whole30.
\Because how effective would your Whole30 have been if you just ate pancakes and candy bars one hour a day?*
You can see all of our Kill Your TV articles here on the 9 Blog.

The Sister30

About two years ago, Melissa and her sister Kelly realized their super-close relationship was starting to drift. Kelly’s job in PR, Melissa’s new business, and frequent travel on both their parts meant their once-daily communications were now slipping to once a week.
After yet another week of laziness on both of their parts, Kelly proposed a solution—the Sister30. The rules were simple: for 30 days straight, the sisters had to communicate in some manner. It could be a phone call, a text message, a written letter, an email, a set of voicemails, an e-card, or a posting on Facebook. The point was, communication had to occur in both directions every day for 30 days in a row.

Melissa loved the idea, and the Sister30 was born. For 30 days in a row, they send sill e-cards, long emails, brief I’m-on-a-layover text messages, and occasionally, even caught each other on the phone. And at the end of the 30 days, their relationship was stronger, they had laughed a lot more together, and it became much easier to see how not-that-hard it is to keep in touch in today’s modern age.
Is there someone you’ve lost touch with? Maybe an old college friend, a former co-worker, or your own mother or father? Set up your own Friend and Family-30, and commit to reconnecting every day for 30 days. We guarantee, you’ll be happier and healthier for the positive daily communication.

Take a Caffeine Holiday

In our official Coffee Manifesto, we neither glorify nor vilify coffee, but we do talk about what “healthy” consumption should look like. “A few cups now and then…” is the phrase we use, but does that describe your coffee consumption? Most coffee drinkers we know can’t even get dressed for work without their coffee, much less survive a few days without.
We think that you should be in charge of what you eat and drink. Your addictions, whether they be sugar, chewing gum or caffeine, should not run the show. In fact, one of the major points of our Whole30 program is taking back control of your diet. Food (or drink) should not have power over you! So if you can’t imagine a day without coffee, we think you need to change that.
Our rules for a 30-day caffeine holiday: No caffeine in any form for 30 days. This includes regular coffee, decaffeinated coffee (which still contains some caffeine), green, black, or white teas. (Obviously, no chewing on espresso beans, either.) Herbal teas are a fine, naturally decaffeinated substitute if you want a hot cup of something in the morning.
A caffeine holiday will do two things. First, it will wake you up to how much you’re really relying on your java to get going in the morning. Two, it will reset your caffeine sensitivity so that if you do return to coffee after the month is up, you’ll need far less to get the stimulatory effect you’re looking for (especially for those who use caffeine pre-workout as an ergogenic aid).
Finally, if after your holiday you decide that a life as a slave to your coffee pot is simply not okay, we’ve got you covered! Read Melissa’s Caffeine Clean post, to see how four months without caffeine made just about everything in her life better. (And know that life without coffee is possible—Melissa is still caffeine-free almost two years later, and has never felt better.)

 

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Don't Believe everything you read

Looking for an even more creative way to get your veggies in? Check out the Vegetable Orchestra, performing on instruments made of fresh vegetables. For real.

 

Sorry for the late post my day got away from me.  Had a lovely day with my gorgeous daughter and son, celebrating her 14th birthday,

and then dinner with "the boyfriend" at this great little whole in the wall restaurant.  I was surprised how easy it was to find something within my diet.

Those in the Seattle Area  The Red House in Renton,  Great little place and VERY large wine selection ( which I did not drink ).  This post will have Saturday and Sunday crammed into one, but now I am off to shoot ( photography) a baby.

Have a lovely day ladies  We are almost there.

Have you come up with your reintroduction plan yet?

Welcome to Day 26!

Right now you’re probably feeling mighty healthy. You might even be feeling pretty savvy, too, what with your food-label reading, your product-label reading, and your new awareness of media’s influence on your body image and self-esteem.

But today we’re asking—do you feel health-savvy? Are you equipped with the tools necessary to evaluate the often conflicting and confusing health claims portrayed in the media? Do you know how to evaluate an advertisement, read a news article with a critical eye, or understand an academic paper without your eyes crossing?
Today we want to teach you how to fish… for solid, relevant, evidence-based health information. Get ready, because today is jam-packed with some vital tips and tricks that will help you stay afloat in the media’s sea of data, statistics, and medical claims.
Have a great Day 26!

Lies, Damn Lies, and Statistics

Do you feel befuddled by the conflicting health information you read in the paper, see on the Internet, and hear on your local morning radio show?
Daily drinking in pregnancy 'not safe'VS.A drink a day 'safe' during pregnancy, claim experts
Could eating cake at breakfast help your weight loss?VS.Egg for breakfast: best way to fight flab
Coffee linked with heart failureVS.Drinking coffee may reduce risk of heart failure
These are just a few examples of the real articles about important health topics that we found floating around on reputable online news sources. How is the typical consumer of media supposed to sort out these types of contradictory claims?
Mark Twain once said, “There are lies, damn lies, and statistics.” Whether proven or not, information posited as fact can be incredibly persuasive, particularly statistics that might be used to strengthen a weak theory.
Are we trying to confuse you even more by presenting you with these opposing articles (and that rather discouraging quote from Mark Twain)? Not in the least. We think health information reported by the media can provide you with valuable references and “food for thought” along your path to optimal health. Heck, we’re purveyors of health information in the media, and we love data and statistics. But we don’t believe everything we read… and we try to leave our own biases out of our critical evaluation. Which is sometimes easier said than done.
Our point? Learn to use a critical eye when reviewing material that may end up influencing your health, or the health of the ones you love… and don’t let your own thoughts or feelings influence the way you pick and choose what to believe.

Confirmation Bias

Bias: Any influence (preference, inclination, or a tendency towards a particular point of view) that distorts the results of a research study.
It’s human nature—you tend to look for information that confirms your beliefs, and ignore information that challenges them. This is called “confirmation bias,” and it’s like seeing the world through a filter. And the worst part? Not only will you actively look for evidence and seek out experts that confirm your existing beliefs, but you'll hide from or discredit any information that contradicts your viewpoint. This can cause you to dump money into a failing business, to dump time into a bad relationship, or stick to a “diet” that clearly is not working.
It’s hard to avoid—after all, you want to be right, and you want to continue to be able to justify the things you want to do. So if you love your red wine, you’ll gravitate towards research and articles that report the heart-healthy benefits of resveratrol. If you hate running, you’ll seek out information that demonstrates that regular long-distance endurance training creates unhealthy oxidative stress. If you love your dark chocolate, you’ll probably read more articles by Mark Sisson, who lists dark chocolate as a sensible “Primal” vice, than articles from us, which say, “Candy is candy, people.” Do you see where we’re headed with this?
Confirmation bias is hard to spot, especially in yourself, but here are five ways to help minimize this cognitive distortion.

• Remove your ego. At its root, confirmation bias is an ego disease. We hate to be wrong, and we're desperate for others to validate our position. Seek the truth over being right.
• Seek disagreement. Foster an environment where it is not only okay to disagree, but encouraged. Ask friends, family members, and co-workers the question, "Why am I wrong?" At meetings, require everyone to play devil's advocate.
• Ask better questions. One of the most worthless questions to ask a friend or co-worker is "How do you think I did?" because you'll never get any constructive feedback. A much better question is, "What could I have done differently to make it better?"
• Keep information channels open. Constantly seek alternative views and opinions in print, on TV and in person. That might mean visiting websites, reading newspapers and watching shows that you've previously avoided. Remember, seek the truth, not evidence that you're right.
• Google better. Don't search what you want to prove, because with over 3 billion web pages, you're bound to find one that agrees with you. Instead, use open-ended searches that aren't biased.

Source: Five Tips to Avoid Confirmation Bias by Robert Pagliarini

Don’t Believe Everything You Read

When you see an article or ad that cites health data and statistics, take the time to read between the lines, and ask some tough questions.

• What is the article or ad saying? What do the numbers mean? Stop and evaluate the actual health claim and the wording is being used. Does the claim seem either too definitive (“POM Wonderful pomegranate juice creates a 30% decrease in arterial plaque”) or too vague (“Pom Wonderful juice may improve erectile dysfunction”?) In fact, both of these are actual claims made by the company—and both are being disputed by the FTC.
• Who did the research, and who funded it? Make sure you understand what individual, organization, or business is responsible for the study that’s being reported, and if the money behind the research may be influencing the outcomes. For example, this “research” which “demonstrates” that coffee and gluten are cross-reactive was conducted and funded by the company who performs the lab test to determine if you have a cross-reactivity between coffee and gluten. Hmmm… so it’s kind of in their best interest (to generate more lab tests) to conclude in their “study” that there is a relationship between coffee and gluten, huh? (We’re not saying there isn’t a link there… only that we’d like to see better, more impartial research.)
• Is this a reliable source, free from bias or hidden motives? Who owns and runs the website, newspaper, magazine, or blog from which you are getting your information? Is it an individual, a branch of the government, a university, a health organization, a business who sells stuff, a credentialed professional? What is their motivation for disseminating the information? (For example, if the title of the website is, “Toxic Fluoride,” do you think you’ll get an unbiased viewpoint?) Do they happen to sell the product that “fixes” the problems they outline in their article? (This article discusses all of the problems with fluoride in the water supply, and sells a filter to fix it.) Are there sources cited or links to additional information, or are bold claims made with no back-up? (This one article, detailing “the truth about mandatory fluoride,” has neither.) If there isn’t much—or any—background information for you to be able to accurately evaluate the source, it’s time to do some more digging, or find another, more reputable, less biased source on the same subject.
• Self-experimentation is key. Even if the article is published by a reputable, credible source, isn’t trying to sell you anything, has plenty of references, and is supported by peer-reviewed research, it still may not be the best recommendation for you. This article touting the muscle-promoting benefits of whey protein by Dr. Joseph Mercola passes our sniff test… but if you’ve done the Whole30, reintroduced whey, and experiences gas, bloating, puffiness, or other negative side effects, don’t you have your answer? The next time you read about the next diet trend, exercise protocol, or lifestyle “solution,” think back to your own self-experiments and see if their recommendations fit with your experience.

An “N of 1” (Self Experimentation)

The Whole30 program is basically a way to conduct a little research of your own, with you as the sole participant. (In scientific studies, “n” stands for the sample size, so a self-experiment is often written as “n=1,” or just “N.”)
Take a look again at the basic components of a research study. If you were to write a research article about your experience on the Whole30, what would it look like?

• Abstract: I have spent the last ten years of my life trying to lose the same 20 pounds, plagued by allergies, digestion issues, and low energy. The diet and nutrition out there is confusing, and until now, nothing has worked long-term for me. My friend at work started looking and feeling better after completing the Whole30 program, so I decided to try it out for myself. After 30 days of eating healthy, nutritious, real food, I have lost 11 pounds, gone down two pant sizes, no longer need my seasonal allergy medicine, and have more energy than I have in years. The Whole30 has worked for me, and I recommending everyone give it a try.
• Introduction: I found the Whole30 program when a friend recommended the book It Starts With Food. There were lots of interesting and inspiring testimonials about the effectiveness of the program in the book and on the Whole9 website. I decided to eat only the foods recommended by the Whole30 program for 30 days to see if I could finally find the health results I have been seeking.
• Methods: I (describe yourself here) ate meat, seafood, eggs, vegetables, fruits, and good fats for 30 days. I consumed no sugar (real or artificial), alcohol, grains (even pseudo-cereals), dairy (save clarified butter and ghee), or legumes (including peanuts or soy). I was 100% compliant with the program—no variances. I also did not attempt to recreate junk foods or desserts with “approved” foods, and I did not weigh myself or take measurements during my 30 day program.
• Results: I am sleeping a solid eight hours each night and no longer need an alarm clock to wake up. I have high levels of energy throughout the day without experiencing the “mid-day slump.” My clothes fit me better, I’ve visibly lost weight, and my seasonal allergies disappeared. In addition, my cravings for junk food have diminished, and I’m finding it easy to continue this way of eating even after my program.
• Discussion: The Whole30 program was an effective way for me to obtain optimal health. The next step in my self-experiment will be to systematically add back in other foods as outlined in the “Reintroduction” section of the program, and evaluate how they affect my health.

Consider writing up your own n=1 case study, after your Whole30 is done! It’s a fun, easy way to share your experience with others.

How to Read a Research Paper

This last section is for those of you ready to go behind the scenes of what the media is reporting, and get your hands on the studies themselves. Academic research articles can be pretty intimidating. They’re often long, cumbersome, and full of language and statistics familiar only to specialists in that particular field of knowledge. However, having some basic article-reading skills can aid you in further evaluating the information you are getting from the media… so it’s time to get your nerd on.
The basic components of a research article are:

• Abstract: A summary of the article. For most of us, this is all we need to get the basic gist of the study and conclusions. (And for many studies, it’s all you can get, unless you subscribe to the academic service that published the paper.)
• Introduction: Tells you what research has been done in the past and what this researcher hopes to accomplish with his/her current research.
• Methods: Details of exactly how those involved conducted the research, including how many people were studied, the demographics of those people, what research was performed and how, what data was collected, and how that data was analyzed.
• Results: What they learned after they analyzed the data collected.
• Discussion: What the paper’s authors thinks the results mean, and suggestions for further research.

Dallas will often post and “translate” scientific research papers on the Whole9 Facebook page. For example, we posted a link to this study earlier this month:

Effects of chronic stress on penile corpus cavernosum of rats.
Androl. 2012 Jul;33(4):735-9. Epub 2011 Sep 22. De Souza DB, Silva D, Cortez CM, Costa WS, Sampaio FJ.
Abstract
The objective of this study was to investigate structural changes in the penile corpus cavernosum of prepubertal chronically stressed rats. Eight Wistar rats were assigned into the stress group (SG) and were submitted to 2 hours of tube restraint daily, from the fourth to the ninth week of life. Another 7 rats were used as the control group (CG). All animals were weighed weekly. At day 64, animals were sacrificed by anesthetic overdose, blood was collected for testosterone concentration by radioimmunoassay, and penis and adrenal were collected. Adrenal mass index and testosterone serum levels were used to assess the efficacy of the stress stimulus. The surface density of connective tissue and smooth muscle fibers of corpus cavernosum were measured on Masson trichromic-stained slices. Picrosirius red-stained slices were assessed under polarized light for different types of collagen. The Student's t test was applied for mean comparisons, with P < .05 considered significant. Testosterone serum concentrations decreased and adrenal mass index increased, confirming the effectiveness of the stress protocol. Smooth muscle fibers of corpus cavernosum decreased from 14.07% (CG) to 8.98% (SG) (P = .02), and connective tissue increased from 53.66% (CG) to 64.47% (SG) (P = .01). Also, there was a higher level of type I collagen in the SG animals compared with the CG. Stress stimuli induced structural changes in the corpus cavernosum of rats suggestive of penile fibrosis, which may play a role in erection dysfunction.
PMID: 21940985 [PubMed - in process]

Our translation?

“Chronic stress changes the histological structure of the penis, potentially contributing to erectile dysfunction. Stress ruins EVERYTHING.”

Okay, sometimes we like to have a little fun with our scientific research. You can’t fault us for that, can you? So follow along with us on Facebook to learn a little more about the science behind our program, and go here or here if you want more in-depth info on how to read research articles.

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