Whole 30: Eating Mindfully

Hey everyone!

Happy Monday to each of you. :)  I have to admit that I am starting to become extremely fond of whole30.  Once I get used to being in the kitchen and washing dishes more I am sure to love it even more! :)

Eating Mindfully

We've discussed preparing for the weekend and motivations.  This week, I'd like us to focus on eating mindfully.  I was conversing with a friend about eating dinner with our besties: electronics.  Restaurants have picked up how much it is in our culture that they market their experience with their quality TVs, entertainment, and great food.  Next time you're out, notice the music, number of TVs, and how many people are texting/talking on their phones when they're with other people.

For me, it has become a habit to have electronics in tow while eating meals; I am a perfect example because at breakfast I catch up on email, during lunch I eat while looking up stuff online, and at dinner I rotate eating at the table and on the couch to tune in for a show.  (The real entertainment at our place is fending off our puppy from stealing our food at either area.) While my friend and I were talking she said, "We eat our dinner in like 7 minutes."  Have you ever stopped to think about how much time you spend preparing a meal and it's gone in 7 minutes?  Don't you want to enjoy it for each of those minutes down to the last whole30 goodness?  

You're probably thinking, "She wants me to give up my everyday foods AND now this while I'm eating."  No, not entirely.  Here are some ways to compromise eating mindfully with others:

For 7 minutes:

• Incorporate a "no electronics zone" or "electronic free zone" at the table.  
• If taking the TV out of the equation is too much, only watch rerun shows that don't peak your interest.
• Alternate how you eat dinner, with or without electronics.
• Plan a special meal for the family, add some ambiance with candles.  
• During work hours, schedule time into your day on breaks to get your "to do list" conquered.  

With kids and significant others, compromising can be difficult.  If it doesn't go as planned the first time, repetition makes a habit... Don't give up!  Find what works for you and your family, and stick to it!  

Whole 30 Guide 

I realized that going through the first week was tough because I didn't have a go-to sheet for reference.  I've created a google doc with ideas on how to build a meal with protein, fat, veggies/fruit, suggested serving sizes, foods to avoid during the 30 days and alternatives for those foods. This is based on my interpretation of It Starts with Food.  You can view the document here. 

Cheers to another week of whole30!

Amanda :)

Check out the blog here!!

Whole 30: Motivation

Hey everyone!

By now it may feel like we've been at this forever... Is it really only day 5? Or is it day 4?  I'm not sure... (I say this jokingly).  Nonetheless, since January 2 we have undoubtedly learned a few things about ourselves.  Here is what I've learned so far:

• Restaurants seem to be a breeding ground for all things preserved, cheese (delicious cheese), and potatoes.  B.W. (Before whole30), potatoes or rice were generally my go-to items in lieu of gluten.  Not anymore.  
• My first restaurant experience: I had chicken with lots of veggies... primarily onion.  I walked out of the restaurant, with my hot breath, feeling pretty good that I stuck to it.  
• My second experience: this time it was MUCH easier since I had confidence that I could choose whole30.  If you've never tried Queen of Sheba, they offer many options for us.  And it is SOOO yummy. :)  Here is a link to their menu: http://www.queenofshebalouisville.com/html/dinner_menu.html.  TIP: If you've never been, ask for no rice or Injera until AW (after whole30).  
• I need to stock up on items that are quick and easy when I'm feeling a craving coming on, like Larabars (found at Kroger, Meijer, Whole Foods, etc). 
• I am proud of myself and YOU.  I won't claim to be perfect at all!  Whether we choose to go off whole30 by accident, by choice, or plan it, we can all agree that we are eating much healthier.  And for anyone in my life who is making an effort to improve their health, I will support that.  Kudos to you!!! :)

Motivation

This week, I encourage each of us to examine our motivations.  When I was working as a health educator, I encouraged each one of my clients to think about why this is important to them to make a change.  Granted your desire to eat just one ___________ (we all have our vice) may outweigh your motivation in that moment... it sure can get you back on track.  Motivations are not, I repeat, are not meant to cause any guilt after "slip ups."  It is to serve as a reminder to why you started on this journey.  Here are some examples of motivations that I have heard over the years:

I want to...

• be able to tie my shoes easier.
• be there for my kids/grand kids.
• improve my cholesterol.
• be able to achieve "x" activity (fill it in... walking, running, zumba...).
• buy new clothes. 

Once you identify your motivations, write them down, and put them in a visible/high traffic area.  For me, I may need to have it in the kitchen so I'm reminded why I'm not indulging in ________.  Or maybe in my car since I live so close to Homemade Pie Kitchen...  :)  Either way, I will be reminded why I'm taking this step to better my health.  

Congratulations on conquering the challenge thus far.  You're doing great!

Cheers to discovering your motivations and another week of Whole30!  Feel free to share your motivations with us if you like. :)  I'll post mine to the blog (www.whole30for30.blogspot.com)!

Amanda