Food for thought Rebooted.....

Check out the healthiest sleeping positions for even better ZZZZs.

(REBOOTED POST)

1/7/2014

I was reading over my day 7 post from the last group, and STRANGELY it is still very much appropriate.

After yesterdays post I had a couple of people talk to me about compliance.  I know that a few of you have been down this rabbit whole before.  You understand the logistics of this program and what it does for your body. I am not the Gestapo.  My goal is not to brow beat you and kick you out.  I encourage you to stay compliant.  If you can't finish the program ask that you step forward to me and tell me why, but If you are 99% compliant and have to make a fueling choice, or ate something with sugar and you didn't know it.
Mistakes happen in life, you may not know when something has sugar 100% of the time. But the ENTIRE point of Whole30 is to change that RELATIONSHIP with food.  Are you eating sugar daily on Whole30? YES WE HAVE A PROBLEM... Did you bonk on a run and need a gu at mile 4, It is about your thought for the food at the time.  Did you go into the run with Sugar on the mind and I am going to eat that gu well because I can justify it, Or is it a learning experience and time to look at possible fueling options. Did that Bacon you ate have sugar in it and you didn't realize it.  What is your relationship with that bacon? Was it to fill a need or was it FOOD for your BODY.  This brings us to the present moment.   

I am going to ask again.
WHAT DO YOU WANT FROM "YOUR" WHOLE30?
This is not my whole30 this is yours.

(Original post from October Whole30)

I had another blog prepared for today, but feel that this is more appropriate for the time.

Whole30 is about changing your relationship with food.  What would be considered off limits for you because of psychological reasons may be different for me.  Example.  I was thrilled that I found a mom and pop coffee stand that could make an almond milk latte.  Then I started thinking about how I could change my path to work in the morning to get that latte...  So yes TECHNICALLY the almond milk latte is within the whole30 scope and an almond milk latte for you may be totally ok.  But for me it triggered a completely different response.  So I have made the choice that I will limit it to our Sunday morning fire and read time as special treat.  This is to break the HABIT of the feeling of NEED for the coffee.  Only you can truly say what is affecting you and your well being.  This process is about making yourself more aware of what you put in your body and how it affects you.

((Whole 30 Newsletter))

Food for Thought

Just one short week ago, you created some Whole30 goals for yourself. And we suspect that there were parts of this last week that were tough, whether they involved food cravings, challenging social occasions, or a body and brain that just aren’t yet totally on board with your new healthy eating habits. So today is the perfect day to remind yourself why you’re doing what you’re doing, and to focus on all of the positive changes you’ve experienced in the last week.

Set aside 15 minutes today to focus on what you’ve learned and experienced in the last seven days, and write it down in this Food For Thought worksheet. Don’t skip this step—habit research shows that journaling your progress makes it much easier to visualize your goals, keep yourself on track, and helps you realize how far you’ve actually come in just one short week.

Avoid These Five Common Errors

Are you making any of these common errors with your Whole30 program?

Relying too heavily on less nutritious foods, over-consuming fruit, nuts, and nut butters, getting stuck in the “numbers” and not eating enough can lead to a less successful Whole30 program.

We’re not expecting your Whole30 to be PERFECT—but we do want to warn you, these behaviors can put a crimp in your results. If any of these sound familiar, that’s okay… just by sticking to the program, you’re already making enormous headway! But think about shifting some of these behaviors over the course of the next three weeks, as you’re ready, and see if you can’t move towards your goals all the faster.

Now that we have been Whole30 for a week, What are some of the things you are struggling with?  I encourage you to share them with the group.  I will do my best to touch base on a few of them in the daily blog.  There is the possibility you are not the only one, and there is help out there.

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Whole 30 demands 100% compliance for a reason.

Welcome to Day 6!

One of the best parts of taking on the Whole30 is that, eventually, you will find yourself sleeping like a baby. You will fall asleep more easily, and sleep soundly without tossing and turning. You’ll also awaken with as much energy as you did as a kid, refreshed and ready to go. Amazing, right? But if this doesn’t sound like your current state of sleep or energy, don’t worry—you’ll get there (using today’s Whole30 Daily tips).

First, sleep matters. We make ours a priority—above exercise, reading, socializing, and especially housekeeping. Adequate sleep helps to improve your memory, mood, judgment, athletic performance, and overall health, and today we want to help you optimize the amount and quality of sleep you are getting each night.

Your energy levels are (no surprise here) largely dictated by your food choices. Change your food, and you change your blood sugar regulation, your hormonal response to food, your sleep quality, and your ability to maintain consistently high energy levels throughout your day, without resorting to sugar or coffee for a “boost.” Today, we’ll talk about how those rockin’ energy levels progress during your Whole30, and how long you’ll have to wait before you experience the magic. (Not long, we promise!)

Have a great Day 6!

Sleep, Sweet Sleep

Sure, you probably know you should get more sleep, but do you realize how damaging sleep deprivation can be? Lack of adequate sleep can not only dramatically impact your health (there is a complex and important interaction between sleep and the immune system!), it compromises your physical training and ability to lose weight.

• Getting less than 7 hours of sleep a night increases your risk of heart attack by 100%.
• You could lose 14 pounds a year if you just traded one hour of TV for one hour of sleep.
• 23% of people get less than 6 hours of sleep a night.
• Women spend 32% more time awake each night than men.
• 1 in 3 women report being too sleepy for sex.

Source: http://images.fastcompany.com/upload/zeo-Sleep-Infographic-FFunction.jpg

Eating Whole30-approved foods is a big step towards improving your health and quality of life, but sleep is an equally-important component. So read Lights Out: Sleep, Sugar and Survival(but don’t stay up late to do it!); snuggle up to more details on the importance of ZZZZs for athletic performance on the Whole9 website; and check this awesome infographic on the importance of sleep for anyone who wants to be smart, sharp, and productive during their awake hours.

Take a minute and read Anne's experience today.  She learned some valuable lessons about what you give is what you get.    On the cusp of others teetering and fall out,  Think about why whole 30 is important to you in the first place.  If this is your first time, what are the results you are looking for.

If this is your second or third go round, Are you giving 99% ?  

Please remember that you don't have to be in this group. I had such a hard night last night thinking about the group and what the point of our group is. We are to encourage and hold each other accountable as we walk through the whole30 program together while strictly following the book. If you don't want to do those things then you don't have to but that is not what our group is for. We won't hate you if you cheat or want out. 

It's like saying you want to do a triathlon but you aren't going to do the swim part or your friend is going to help a bit on the bike part. Those aren't the rules. No hard feelings. I will be signing up for that triathlon, but it is not for everybody. 

What else. Are you excited to use the ingredients for this week? 

Anise seed

Beets

Eggplant

Collards

Kimchi

Jicama

Can't wait to see your recipes. Thank you for your encouragement to me and your faithfulness to the group. We are 1/6 of the way there. hahah. That sounds like forever. We got this. Our bodies deserve this. 

Enjoy this day!

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Did anyone kill someone yesterday?

And now, an opossum  who is not following the Whole30...

 

 

Ok Ladies how did day 4 go?  Well for me....... I almost killed someone.  I find it funny that when I looked back on my Day 4 blog post from the first go round, I was in exactly the same space.  That time is was work and The Boyfriend.   I am defiantly a text book case when it comes to the emotional swings.   I had let a few things go that were bothering me and I should have and SOO...... Last night I BLEW UP.... Through communication and patience we worked through it.  But, The Detox is getting to me.  So today I voted for a 25 mile ride in *28 degree weather to get me in a better mood.  Funny thing is we are dragging my Father in Law for lack of better terms, and a friend and is wife.  So between the 5 of us there are 2 new riders.   It will be fun that is for sure, OR.... Test my patience some more.  But moving forward.

I have seen a couple of posts that I question the whole 30 nature, so If you are in need of some help please reach out, and lets talk about it.   Today I would like everyone to sound off.  If I don't hear from you I will expect that you are not active anymore.  This will help us keep an accurate view on who is where.

Don't forget your homework assignment for this week.  Cook with something new.  Branch out.  Food does not have to be boring.

Off to ride now.  Have a lovely day.

((Whole30 Newsletter))

Hunger vs. Cravings

It’s not always easy to tell whether you’re actually hungry, or just having a craving. Here are two methods to help you figure out whether you need to eat something healthy or just ride it out the next time the Sugar Dragon rears its ugly head.

• HALT! This acronym stands for Hungry, Angry, Lonely, Tired. The next time you’re having a craving, stop and ask yourself, am I really hungry, or am I just angry (or frustrated), lonely (or bored), or tired. If you’re not really hungry, then use some of our craving combat strategies below to see you through. If you discover that you really are hungry, then eat! (We’ll help you figure out what to eat when the Sugar Dragon is spitting fire next. Hint: it’s not fruit!)
• Steamed fish and broccoli: This next trick is a bit simpler, and brutally effective. The next time you get a hankering for something to eat (and are wondering if it’s just a craving), ask yourself, “Am I hungry enough to eat steamed fish and broccoli right now?” If the answer is no… you’re not really hungry, you’re just craving, so act accordingly. If the answer is yes, then you really are hungry! Time to eat… read on to see what the perfect craving-busting meal should look like.

I have been struggling with not being hungry the last couple of days.  First two days I was STARVING.  So if you find yourself in this place, make sure you at least get your 3 meals a day in, even if they are small.

 

Remember that weekends are going to be hard, this is the time we normally treat ourselves....or head off on a two day binge on your favorite food & drinks. Welp. Instead this weekend you are going to be combating those cravings & saying NO to everyone who offers. Don't let that keep you home though!!!! There are resources on the whole9life website that help you to navigate eating out & traveling. Basically, plan ahead! Have fun & remember there are only 26 days left. You can do anything for that long.

 

I am so proud of you all for your accomplishment so far.  As you go about your weekend we have a girl in this fabulous group who will be celebrating the life of her great grandfather. We all know what comes with family funerals and weekends with all the loved ones - FOOD. Keep her in your thoughts & prayers as she conquers this weekend & says N-O to desserts galore and yummy cheese. She is planning ahead & will have an arsenal of snacks. I am confident she can do it and thankful for her text buddy and support system she created for herself.

Meal ideas for those of you who are struggling : frittata, zoodles, SUSHI, homemade meatballs/ turkey burgers, lettuce wraps w/ seasoned ground meat, sweet potato hash, pancakes (2 eggs, 1 banana, cinnamon, salt) **if you don't know what it is google it ** I have heard pinterest is great for finding whole30 recipes as well**

Reminder

- always have enough veggies. I think some people may not realize just how many veggies they can have. Put your protein on your plate and then FILL the rest with veggies. EASY PEASY!

- Fruit recommendation is 2 servings per day 

- Don't forget your fat!

- If you are legitimately hungry in between meals grab a protein & fat. NO fruit. 

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Quick day 4!

You might have felt a little tired today... you're not the only one. Great job on pushing through!

I personally went to bed at 7:45 last night.   The "Carb Flu" got the better of me.

But I must say it was the best nights sleep I have had in a while. 

 

((Whole30 Newsletter))

Days 4-5: Kill ALL the things!

Day 4 dawns and you tentatively step out of bed, expecting to feel like you took a strike from Thor’s hammer in the temple. Instead, your head is surprisingly clear. Your limbs all feel functional. This could be a good day! You walk into the kitchen and as you’re greeted by the smiling face of your significant other you are suddenly overcome…with the desire to punch them in the face for smiling this early in the morning.  Congratulations! You’ve made it to day 4.

Now, I have no clue why this phase happens, or why it happens here (and not on, say, day 14).* I just know that it happens. Often. Even experienced Whole30ers (myself included) go through this phase.  Every nerve is lit, temperance is non-existent and the only solution to the problem seems to be to Kill All of the Things.

This phase, too, will pass.  Beg your spouse, children, parents, co-workers, for patience and forgiveness – as nicely as you can (and no, “shut up and leave me alone!” does not count as nice). Take a deep breath and eat some sweet potatoes. I promise, you’ll feel better soon.

*It’s probably because your brain is never very happy when you tell it that it CAN’T have something, and take it out of it’s habitual and accustomed comfort zone. An unhappy brain is a stressed brain, an anxious brain, a fearful brain. No to mention your hormones are desperately trying to keep up with your new food choices, your gut is trying to heal, you’ve had a headache for the last three days, and you REALLY MISS YOUR DIET COKE. So yeah, maybe we do know why this is happening now…

Love hearing how y'all are feeling. I personally feel pretty great. It feels much easier this time around and I am not consumed with what to eat like I was first time around. Maybe I have been eating healthier since the last whole30. I haven't craved sugar at all! I mean, I will destroy some doughnuts but it isn't all I  think about like the first time. 

I did have a dream that I cheated the first day. I was wondering how I was gonna break it to you. hahah. It was only a dream. 

Y'all are kicking butt on IG. So many great recipes to try. 

So for next week: We are gonna cook with the following:

Anise seed

Beets

Eggplant

Collards

Kimchi

Jicama

We will do the challenge each week so feel free to participate if you can!! Try to cook with some or all of those ingredients!! I personally have tried and love ALL of those. Eggplant might be my least favorite. Just broil it with sea salt, anise seed and pepper. cut it in thick strips. It's good. 

If you use those or have a great dish then please post and share with us!! Also, let me know what you want to cook with for the next week! It is so fun to try new stuff!

 

Welp, some of us are dragging to day 4 and some are skipping along.

 

I get the feeling that some of you haven't read the book. If not then now is the time. I promise we will talk about it next week. I'll post a pic and let's start some great discussion on IG. It is so great that even though people aren't doing the whole30, they can still benefit from us doing it. 

You got this. Don't quit. You committed.

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Let the Hangover begin... Day 3!

Did you set yourself up for success today? Well done! And remember, everyone needs a little support now and then.

Possible Side Effects

It’s day three, and you might not be feeling quite so bright and shiny today. Remember we said the first week is full of ups and downs? Today, we want to talk about some potential downs you may be experiencing, and give you some light at the end of your tired, cranky, rumbly-tummy tunnel.

• Tired: You’re probably more tired and lethargic today. This is your body adapting to its new fuel source – fat – and transitioning out of your old “sugar-burner” days. (We’ll talk about this more on Day 6, when you’ve had some more time to adjust.) This is normal, and will resolve quickly, as long as you do your part to help. Sleep lots. Take naps. Take time off from the gym, or make it a “half-intensity” week. Don’t lean too heavily on caffeine or sugar from fruit to see you through mid-afternoon slumps. Basically, be patient, accept this is a normal part of your transition, and don’t expect any personal bests in the gym, or miraculous energy highs this week. Those things will come in due time, we assure you.
• Cranky/Moody: At this point, you may be kind of cranky about the foods you “can’t” eat. Your brain is probably throwing tantrums; missing sugar, cookies, cheese, or wine. The fact that you’re tired isn’t helping your mood, either. We have just one word of advice—patience! This passes within just a few days, as much of it is blood-sugar-regulation related. As your hormones start to get back into balance, your mood will regulate too – and once your energy picks up, your brain stops fighting your efforts, and you start feeling the Whole30 magic, you’ll be brighter and shinier than ever.
• Detoxin’: You may be experiencing some physical symptoms; the result of your body starting to heal from the damage done by your old less-healthy food choices. Acne and rashes, worsening allergies, and digestive distress are common during this first week. Sometimes, things get worse before they get better, but know this is a common, even healthy stage as your body starts to heal. Be patient—by the second week, these should be largely resolved.

Sarah Groff

“I have to be patient. This is not the year to be throwing down to the best of my ability — it has to be a few years from now. I have to be OK with doing things a little more slowly than I want. The only way to get to Rio in four years is to pace the first couple years, and make every year a bit more of a build.” — Sarah Groff, 

Step by Step we will get there.  Sometimes we have to work shy of our goals so that we can attain them at a future date.  This is an important lesson I am learning this year in my training.  

I HAVE big goals for 2014, STP, 13.1 and an Oly..... The reality is,  STP will happen, 13.1 ( in April, may not, but I will in October ), and OLY...... Well If I can't run 13.1 in April, I wont be finishing an Oly in June,  but I will finish at least 3 sprints in the 2014 season.  

Learning to let go of the outcome and live in the moment is a goal for 2014. Triathlon grounds me.  Training keeps me sane.  So how does that fit into Whole30 and what we are doing today.   WELL.......   If I am going to HEAL my joints, Have an Injury Free season, than I need to fuel my body with the food it deserves.  Whole30 is my fueling program for 2014.  What can it hurt????

Tips and Tricks

Simple Braised Root Veggies

Simple braised root veggies are so easy to make, and they’re an inexpensive way to round out a meal. The leftovers keep well and find their way into my breakfast scrambles or even my post-workout snack. This dish is hearty and warming in the winter, a perfect way to take advantage of all the root veggies lying around as we really hit the cold months. And, this recipe is Whole30-friendly.
If you want to customize this, look at the bottom of the post for suggestions to change it up, but once you dial in the technique, the sky’s the limit. You’ll be braising the veggies, which basically means to develop a bit of brown, caramelly goodness when it first hits the pan, add liquid and simmer until tender, then raise the heat back up to cook off most of the liquid and concentration the flavors. No Dutch oven or similar cooking vessel? I’ve done this in a large frying pan with a lid, and it works just fine. One tip: don’t season with salt until the end if your broth is salted because will concentrate during cooking.

Ingredients for Simple Braised Root Veggies:

• 1–2 Tablespoons ghee or coconut oil
• 2 large carrots
• 2 large parsnips
• 1 small celery root (celeriac) or 1 small rutabaga, peeled
• 1 onion, sliced
• 2-3 cloves garlic, minced
• 1 Tablespoon chopped fresh rosemary
• 1 teaspoon chopped fresh thyme
• 1 teaspoon chopped fresh sage
• 2 cups chicken broth
• Sea salt and black pepper, to taste

Directions for Simple Braised Root Veggies:

1. If desired, peel the carrots and parsnips. Cut in half lengthwise and then into ~1/4″ thick pieces. Peel the celery root and cut into similar-sized pieces to the carrot and parsnip. If you make the pieces too thin, you’ll end up with a pot of mush.
2. In a large, heavy bottomed pot, like a Dutch oven, heat the ghee or coconut oil over medium-high heat. Toss in the carrots, parsnips, celery root and onion. Allow the veggies to caramelize and slightly brown, though not burn. Stir enough so you get good color on many of the pieces.
3. Add the garlic, rosemary, thyme, sage and chicken broth. Allow the liquid to come to a boil, then reduce the heat to low. Cover the pot. Allow the veggies to cook until just fork-tender, about 20 minutes.
4. Uncover the pot. Turn the heat to high and allow the braising liquid to reduce down until it’s a slightly thickened sauce. Don’t let it go too long or walk away because this can very quickly start to burn the bottom of the veggies.
5. Adjust seasoning with salt and pepper.

Change It Up:

• No Dutch oven? You can accomplish the same result in a large frying pan with a tightly fitting lid.
• No fresh herbs? Instead of 1 Tablespoon fresh herbs, use 1 teaspoon dried. Rub the herbs between your fingers before adding to the pot to unleash more flavor.
• Use whatever root veggies you have in any combination you’d like.
• Double the batch and use leftovers for morning hash.

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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.

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Happy New Year....DAY 1!!!

Happy New Year!!!  And Welcome to the Grind

I don't actually believe that it is 2014. That is just crazy.


How was your first morning?! Seems like no biggie huh. I absolutely LOVE how some of you are interacting on FB. THAT is how we are going to get through this. Together. We must bear this burden for each other and cheer each other on.


I am cleaning my house and got hungry but thankfully I make a bunch of meatballs yesterday and just ate a cold meatball. yum. How do I make my meatballs you just asked? I get a lb of organic grass fed beef and add whatever vegetables are in my fridge. Chop them up small. I added a handful of spinach and my spices. USE SPICES! I used garam marsala, anise seed, sea salt and pepper. I threw in an egg or 2 and bam.The vegetables I used were tomatoes, cucumber, onion and red pepper. I will use whatever I have though. I cook them for an unknown amount of time at whatever temperature I feel at the moment. I think I did like 30 min at 385 or something. I realized that I never cook anything at the temp and thought I needed to.


This is why I don't bake.

It’s quite likely you may be feeling some interesting emotions today: apprehension, excitement, dread or resolve. Or maybe a mixture of those. Or maybe one I didn’t list. Or maybe nothing—though ambivalence to this sort of program seems rare. When you make the commitment to doing something better FOR YOU, it can be a big thing, but make no mistake, we all respond to these situations differently.

For some of you, this may be your first Whole30—or heck, even your first attempt at cleaning up your diet. For others—myself included—you’ve done several, and somehow it’s just not as intimidating. Some of you are relatively healthy while others are quite sick, trying to gain some control over metabolic disorders, autoimmune conditions or food addictions. Serious stuff, right? Perhaps your family supports you or is even doing it with you, or maybe you’re the Lone Ranger in your household. Maybe you’re even getting flack from friends or loved ones. (That’s the worst. Really? Giving me crap because I want to eat better?! << You may have had that thought already.)
These things you may be feeling…they’re not the easiest to deal with. They take courage. But out of courage and challenge come the most meaningful rewards. Low-hanging fruit is just never as sweet.
So what to do if you find yourself faced with a whirling dervish of emotions, particularly during this first few days? Identify, experience, and then let them go. And then, change your thoughts. For example, instead of thinking, “I’m giving up so many of my favorite foods,” replace it with, “When I let go of old ways, I make way for new (BETTER) possibilities.” Maybe you’ll feel better physically, sleep better, be more calm and less stressed! Remember, you’re making space for learning about yourself in these 30 days if you remain courageous and steel your resolve.

Be thoughtful about what you are putting in your body. I know I am use to just grabbing a bite of ice cream or finishing some treat of Bailey's or eating a piece of gum. Be aware.  Be prepared.


I am so excited about this group. Please continue to share what you are cooking up and the new things you are trying.


I personally want to try ghee this time around. It kinda makes me nervous to be honest.

If you’re fuh-reaking out about what to cook this week, click here to check out this ace Week 1 Food Plan that Melissa Joulwan’s made just for you! Also, Rach from Meatified has collected 30 Days of Whole30 Dinners here.


Quick Tip of the Day
Right now, think of three meals you could make in 15 minutes or less, with ingredients you’ll always have on hand. Then, write them down and post them in a prominent place in your kitchen or on your fridge. Bingo! You’ve got a plan for those nights when you arrive home hungry, cranky, and too tired to whip up a gourmet meal—and when your favorite (less healthy) take-out restaurant is likely to be calling your name.

Ideas for quick-and-easy meals include:

• The sweet potato salmon cakes from It Starts With Food.
• Deconstructed taco salad: lettuce, spiced ground beef or chicken, peppers, onions, salsa.
• Green curry using frozen shrimp and frozen stir-fry vegetables.
• Scrambled eggs with canned artichokes, black olives, and sun-dried tomatoes.
• Kale or spinach salad topped with canned tuna, fresh cherries or berries, and slivered almonds.
• A quick hash with frozen chicken sausage, onion, peppers, and sweet potato.

A Little Inspiration

Just in case you're still a little nervous about what’s to come…

“Before I tell you what the Whole30 is, I would like to share my thoughts on what the Whole 30 is not. The Whole30 is not a diet. It is not a twenty-two day program with eight cheat days (weekends) built in. It is not 30 days of restriction, to be followed by 335 days of gluttony. Here is what the Whole30 is. It is life-changing. It is the path to healing your insides. It is about eating real food and learning that what you put into your body actually matters. It is a test of the level of respect you have for this one body you were given. Simply put, if you follow it the way it was written, it works. If you don’t, it doesn’t. My only regret is that I waited so long to do it.” —Tara O., Edwardsburg, Michigan
Now, get to it… and good luck on your first day of the Whole30.
Have self control and have a great New Year's Day!

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