Yes YOU Can!!! Day 2.

You made it through your first day! Now enjoy the pep talk of all pep talks!

How did everyone do on DAY 1?  Is everyone still in?

What challenges did you face yesterday, and how do you plan to address them today?

Remember that the days to come will be the hardest you will face in this 30 day process, but we are here to support and lift you up, you only have to reach out and ask.

Days 2-3: The Hangover.

The alarm rings on day 2 and you pop out of bed expecting the same kind of Charlie Sheen winning feeling you had yesterday. Instead, you get the other side of Charlie…you know – the pounding-head-cross-eyed-can’t-see-straight side. You know you didn’t down a fifth of tequila in your sleep, so what the heck happened?!

Remember the pre Whole30 bender you went on? Pizza, cookies, Jim Beam, jelly beans (oh, the jelly beans)? Yeah. This is when it comes back to bite you in the butt. (And the head.) And it is definitely true that the amount of suck you experience in this phase is directly proportional to the amount of crap you consumed before you began the program. Especially if you consumed it consistently. This phase is especially hard for the habitual Diet Coke (and Diet Dr. Pepper here in my part of the world) drinkers. You know who you are.

Many Whole30ers report headaches, fatigue, and general malaise during this part of the program. This, my friends, is completely normal. Your body is working its way through a whole host of junk it stored from the foods (or food-like-products) you used to eat. This process lasts a day for some folks, but for others it can take a few days longer. Relax, drink a lot of water, and keep making good choices. And do your best to earn  sympathy and support from friends and family, because…

There is a term in the health-behavior-change world called self-efficacy. Self-efficacy is your belief in your ability to succeed in specific situations. To put it plainly, in order to complete all 30 days of your Whole30 with no slips or off-plan choices, you need to believe that you can complete all 30 days of your Whole30.

Take a minute today to take stock of yourself. Do you feel like you currently have the self-efficacy you need to be successful in your Whole30? If your answer is a resounding “Yes!” then hooray for you! The information we provide here today is only going to make your journey that much easier. If you answer is “Not really…” or “I’m not sure…” then read on. We are going to help you create a rock-solid belief in your ability to succeed. We will help you find the internal and external support you so desperately want and need. You will finish today’s Whole30 Daily feeling strong and prepared. You are going to have so much self-efficacy that it will launch you into the stratosphere of Whole30 success.

Have a great Day 2!

Yes, You Can

During your Whole30, you have certain goals you want to accomplish, behaviors you want to change, and tasks you want to achieve. Putting the plan into action to achieve those goals is going to require strong self-efficacy.

People with a strong sense of self-efficacy have several things in common:

• They see challenges as difficult undertakings that can be overcome. For example, let’s say you are hosting Book Club this month. Usually Book Club is an excuse to get together with friends, drink, eat finger food, and mingle. This situation is rife with temptations that could set you back or get you off track. But instead of lamenting over the fact that you won’t get to indulge in tasty but nutrient-poor appetizers, you choose to see this as an opportunity to find creative ways to introduce delicious new recipes to your club and your own Good Food repertoire.
• They develop a deeper interest in activities that play into their goals. This could mean hosting a Whole30 potluck once a week, reading more books and articles about healthy eating and nutritious food, or joining a neighborhood walking group or exercise class. It also means actively witnessing others’ success (like commenting on the Success Story threads on the Whole30 Forum), since this can increase your belief in your own ability to be successful.
• They form a solid commitment to their chosen actions. They set themselves up for success from day one. They surround themselves with people and situations that only increase their chance of positive outcomes. Guess what? By reading this newsletter, you already have a strong commitment to your Whole30! This action in and of itself demonstrates your dedication to health today, tomorrow, and for the rest of your life.
• They recuperate quickly from setbacks and disappointments. This is also known as resiliency. People who are resilient bounce back from hard times more quickly and easily. They roll with the punches, and find creative ways to problem solve. Resilience won’t make that tempting pastry in your breakfast restaurant’s display case disappear, but it can give you the ability to see past it, and better handle the situation.

Start strengthening your self-efficacy today. Right this minute. Start seeing obstacles as opportunities. Increase your interest in all things Whole30. Commit right now to be successful. And practice bouncing back. Because consciously strengthening your self-efficacy can make all the difference in your Whole30 success.

Ken's Story

Here are a few Links that you might find helpful in the early stages of this adventure.  If you have Whole30'd before still take a moment it is a good refresher.

WHOLE30 DOWNLOADS

Here is a compilation of all of our free Whole30-related PDF guides. Save these to your computer, print them for your fridge, and feel free to link to them on your own site or social media feed.

Whole30 Shopping List

Time to hit the grocery store, health food market, or farmer’s market with our detailed shopping list.

Whole30 Vegetarian/Vegan Shopping List

This list includes our detailed recommendations for plant-based protein sources for our vegetarian and vegan friends.

Whole30 Meal Planning Template

Use our meal planning template to help you figure out meal timing and portion sizing, and make adjustments based on hunger, energy, mood, and athletic performance.

Whole30 Guide to Grocery Shopping

Strategies for making the most of your healthy eating budget.

Whole30 Seasonal Produce Guide

Buying vegetables and fruits in season ensures tastier, fresher, less expensive produce. Also includes recommendations for buying organic.

Whole30 Pantry Stocking Guide

Sometimes, it’s good to shop the aisles! Use our guide to stock your pantry (and fridge) with healthy must-haves.

Whole30 Guide to Sneaky Sugars

Practice your label-reading skills and learn to spot all the different ways companies sneak added sugar into their foods and beverages.

Whole30 Good Meat Guide

All those terms on the label can be confusing, but we take the guesswork out of buying good meat, seafood and eggs.

Whole30 Dining Guide

Navigating your way around any restaurant menu, start to finish.

Whole30 Travel Guide

Hit the road with your Good Food, and eat healthy while seeing the world by air, car, or foot.

Life After Your Whole30: Guide to Off-Roading

Ready to ride your own bike? Treat yourself smart! Use this flow-chart to help guide your way around less-healthy foods and beverages.