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: Preparing for the Weekend

Hello everyone!

How are you being successful at Whole30?  I imagine that everyone is doing very well and meeting their goal(s) as we go throughout this journey.  I also think we are learning more about ourselves and what is keeping us from feeling 100% successful.  One possible way way to increase our chances of success is to focus on our schedule.  With the weekend quickly approaching, that means our routine usually changes.  Our schedules have less structure so that means we have more time to cook, work out, clean the house, etc... right?  If you're like me, the answer is no!  I find that the weekend is bombarded with a million and one things to do.  Here are some ideas to help use the weekend to prepare for your week.  Ideally, you'd carve out at least 1-2 hours (I'm talking about 4-5% of one day) to dedicate to your success!  If you cannot dedicate a full hour (even split up throughout the day), I encourage you to find at least 10-15 minutes to commit to you!  You are worth it! : )

Weekend Ideas:

• Clean out the fridge / pantry
• Wash any storage containers
• Plan meals
• Find coupons for any meals (grocery or dining out)
• Grocery Shop
• Prep meals, like cutting onions and garlic you'll use this week
• Look up the menu of the restaurant you plan to go to this week with a buddy to see your options
• Cook meals ahead (if this works for you)
• Plan a nice Whole30 home cooked meal on one of these nights: save a recipe you want to try on one these nights.

If the weekend is not the ideal time to get ready for the week, pick any day!  We're flexible here.  This day is for you!  So make it fun, relaxing, and Whole30!  For me personally, I like to plan out my meals, grocery shop, and figure out how much prep I'll have to do throughout the week on Saturday/Sunday.  Since I am incorporating new items into my diet, I feel like every trip to the grocery store is a scavenger hunt and I must read every food label.  I factor in about 10 minutes extra at the grocery so I continue to have a positive experience with Whole30.  The idea is that you can find ways to continue creating a positive relationship with this lifestyle.  Find what works for you!

Blog Updates

Check out the blog for recipes, resources, and other postings by yours truly.  If you have a recipe, don't hold back!  Share it!  Our very own sidekick, Skinny Buff, shared hers.  You'll see a link to her blog too so check it out! :)  Recipes now posted include: 

• Crab Cakes (with a link to Mayo)
• Tomato Soup
• Shrimp Wrap with Sauce
• Skinny Buff's Sweet Tooth Fix

Visit www.whole30for30.blogspot.com and look for the recipe tab at the top of the page. 

Keep up the great work, guys!  To Whole30 and beyond! :)

Amanda

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

you might be on Whole 30 if you...

• find yourself questioning what you can eat at each meal... (even though you planned every meal)
• realize you won't be using gum or mints to cover up your onion you had for breakfast...
• think constantly about your next meal...
• wonder how long it will take before you see/feel a difference...

Congratulations, these are all signs that you are on Whole 30.

I've also experienced this "if" today... the unintentional, OMG that's not whole 30 and I just ate it.  Yeah, that's right.  In my sugarless rage I had my go to snack - peanut butter (PB) and 1/2 a banana.  As I was eating this heaven, i realized... peanuts are legumes (as the hartwigs  reminded me in it starts with food).  Legumes are not stamped with the whole 30 approval so they suggest sunflower butter (made from sunflower seeds).  So with the exception of 1/2 TBS of natural pb... i'm still on track ...and I have a bellyache.  I'm not sure if the bellyache is from the PB or knowing I ate the PB. ha!

All I know is now I will never forget that my beloved peanut butter is considered a legume.

Happy Whole 30!

Amanda's Meal Planning + Food Recap

Day 1 was more eventful than I anticipated, and I'm thankful for my stocked up groceries.  It was easy for me to stay on track!!  I had more fruit than they recommend (Less than or equal to 1 serving a day).  I'm used to eating 2-3 servings of fruit a day.  Cuties are my absolute FAVORITE. 

 I think each of our recaps would look differently. I'm not sending this via email because I don't want to inundate your email with my food log.  Ha! :)  I'm writing out the Day 1 Recap as an example.  I do not to intend to share my food log on daily basis or my weekly meal plans. I am always happy to help teach how to create one though! :)  And eventually, I'd like to have a recipe tab on the blog for us to use. Here is a recap from today:

Day 1: Food Recap
Meal 1

• 2-3 Boiled Eggs 
• 1 Banana 
• 1/2 Avocado 
• Coffee (no sugar/creamer etc.)

Meal 2: Salad

• Mixed lettuce
• Ham
• Olives
• 1/2 Avocado
• 1 Tbsp olive oil + balsamic vinaigrette
• Topped with Italian seasoning
• 2 Cuties

Meal 3: Shrimp Wraps

• 2-3 Boiled Shrimp/Wrap 
• Romaine Lettuce (2 large)
• Celery "Noodles" (used potato peeler on celery)
• Shredded Carrots 

Not on Wrap:

• 1 cutie toasted with Sauce (I peel it and stick them in the toaster oven for about 3/4 cycle)
• Olives

Shrimp Wrap Sauce:
I made this up so I'm not sure of the exact amounts, but I will generalize...  

• Olive Oil (3 TBS)
• Balsamic Vinaigrette (3 TBS)
• Unsweetened coconut flakes (2 TBS)
• Arrowroot (1 TSP)
• Crushed red peppers (1/2 TSP)
• Ginger (Dash)
• Onion Powder (Dash)
• Garlic Powder (Dash)

Meal Planning***
This is how I personally Plan out my meals to create a grocery list.  I use the old fashioned paper and pen method.  I cannot figure out how to add a table to the blog so here goes a lot of written details.  

I create 8 columns and 4 rows (or 4 columns and 8 rows either way).  

Skipping the first column on row 1, I write out the days of the week across the top in row one columns 2-8 (starting with grocery day).  

Saturday Sunday   Monday   Tuesday  Wednesday....

On the first column second row, I label it after the meal.  Since this is new, I also add Protein, Fat, Veggie, Fruit so I make sure I'm getting everything I need.

Meal 1
   Protein:
   Fat:
   Veggie:
   Fruit:

Meal 2
   Protein:

   Fat:
   Veggie:
   Fruit:


Meal 3

   Protein:
   Fat:
   Veggie:
   Fruit:


It looks something like this:
              Saturday
Meal 1
             Protein: Eggs + Salmon
             Fat:  Avocados 
             Veggie: Red Onions, Broccoli 
             Fruit: None

View a template here.  Happy Meal Planning!!!!!! :)

Whole 30: Let the Challenge Begin!

Happy New Year!!

If you're like me, you have been going out of your way to get in the foods that are on the "avoid" list during our challenge.  I'll admit in the last 72 hours I made a point to eat/drink the following even if it's not a part of my normal intake:

• Alcohol: Wine
• Grains: Rice, Gluten Free tortillas
• Dairy: Strawberry Milk, Cheese
• Junk Foods: Gluten Free Sugar Cookies, Gluten Free Pizza, Chips, Gluten Free Brownies

Oh, my!  I forgot my favorite... ICE CREAM!  I now realize why the book, It Starts with Food, encourages everyone to START NOW!  It leaves less time to binge eat! :)  Nonetheless, here we are!  The eggs are boiling on the stove as I type this and my day set aside to prepare meals escaped me. The good news: the fridge is stocked with all the necessities for the first week.

• Meat: chicken, tuna fish (canned), salmon, shrimp, pork, chicken stock, grass fed steaks, free range eggs
• Veggies: spinach, onions, carrots, asparagus, sweet potatoes, green beans
• Fruit: cuties, apples, and bananas 
• Fats: Avocados, olive oils, olives
• Nuts: almonds, walnuts, pecans

I write this email in hopes to encourage you that tomorrow is the opportunity to experience something new!  I'm not as prepared as I'd like to be...but I am motivated &  100% ready to conquer this challenge!  I hope that you guys are ready to soldier through the next 30 days with me and allow the positive benefits to begin!  Tomorrow I plan to "weigh in" and I won't weigh again until February 2.  I'm going to track that as one possible way for success.  I will judge the other success based on how I'm feeling.  I encourage you to choose a way that you can measure your own success! :)

Over the next 30 days I commit to sending out at least 1-2 emails of encouragement and references to resources weekly.  I created a blog to serve as a forum for us also.  I'll add some other commentary there based on my experience and you'll notice that the emails I send will appear on the blog as well.  If you have questions or suggestions you can post it there or the other option is always to email me.  :)  The blog is:

www.whole30for30.blogspot.com

So here we go!  The countdown to Whole30 and better health begins in...

3...2...1...

Let's go!!!!!!!!!

Amanda

Welcome to the Whole30 Challenge!

Hello everyone! 

For those of you who are on the email distribution list, this information has previously been sent to you. :)

Welcome to the Whole30 challenge!  I created this email distribution list/blog because we are all interested in Whole30... and can support each other. The timing of this challenge coincidentally falls around the time of New Years Resolutions.  If you know me, I do not make resolutions for the simple fact that I forget them by February.  With that said, if this is YOUR resolution, I'm glad you're here. :)

About the Challenge

Here is their 60 second description of whole 30:

Whole9′s Nutrition in 60 Seconds

We eat real food – meat, fish, eggs, vegetables, fruit, healthy oils, nuts and seeds. We choose foods that were raised, fed and grown naturally, and foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals.

This is not a “diet” – we eat as much as we need to maintain strength, energy, activity levels and a healthy body weight. We aim for well-balanced nutrition, so we eat animals and a significant amount of plants.

Eating like this has helped us to look, feel, live and perform our best, and reduces our risk for a variety of lifestyle-related diseases and conditions.

Read more about our nutrition philosophy and program in our New York Times bestselling book, It Starts With Food.

If you want to read more details on what the challenge entails, please visit: http://whole9life.com/start/  It will give you the complete guide and recommendations for the next 30 days.  

"Rules" for the challenge

The only "rules" I have per say are the following:

• Please keep any "Reply All" emails & comments positive.  We're in this together.  If you identify a challenge we can help create a solution.  I can't help but rap, "If there's a problem, yo I'll solve it, check out the hook while my DJ revolves it...ICE ICE BABY"  (Rob, I know you're rolling your eyes at this and secretly wanting to laugh.  haha!)
• Practice Positive Self-Talk, it's not really a "rule" but hey, while we're trying to change 20+ years of behavior over 30 days, there is bound to be some type of negative thinking when we're faced with our vice: ______.  I'll let you fill in the blank. :)  Positive self-talk is very helpful when we slip up and need to get back on track.  No point in dwelling... say something positive, develop a plan, and get back on track. :)  We will talk about this in more detail in a future email/blog post.

Support & Resources

Please reach out to me for any questions you may have.  Between their website and the book I can probably hunt down the answers.  While this is my first whole30 rodeo, I promise to help as much as I possibly can. I read the entire book It Starts With Food, yes all of it, within the last week.  Some of the content is jumbled together but I can decode pretty easily. :)  Lastly, I will not be micromanaging your food, food log, or following you around the grocery store to make sure you are following this to the "t."  This challenge is meant to be fun and encouraging!  If you find something that helps you please share it with us!  

Resources

Website: http://whole9life.com/resources/ Additionally, check out the budget grocery list (if you're like me and ballin' on a budget!); Recipes: http://www.theclothesmakethegirl.com/

Phone App: myKitchen (recipes for iphone Warning: Not all recipes are whole30 approved)

Books: It Starts With Food, Paleo Solution

Podcasts: Paleo Solution (Rob Wolf)

  

While I am committing to Whole30 for all meals from Jan 2-Feb 2, I encourage each of you to find what will work best for you and to what degree you feel comfortable with making change.  Take what I write as encouragement and make it relevant to your goals.   

One last thought, if there is someone you know that would like to be added to this list, please feel free to email me their information.  Unless I'm hacked by some ninjas, I don't intend to send anything outside of the Whole30 emails. :)

Cheers to making food be our medicine!!  

Amanda