I'm doing Whole30 for January with my husband Jared. Whole30 involves eating only "meat, seafood, and eggs; lots of vegetables and fruit; natural, healthy fats; and fresh herbs, spices, and seasonings" for thirty days (The Whole30 Program).
I am currently on day 15, and here are a few of the biggest things I've noticed:
- My clothes are fitting better
- My skin isn't as dry.
- TMI for some of you, but my bowel movements have improved according to the Bristol Stool Chart that we have chatted about before.
- My tooth/gum sensitivity has improved. I noticed this symptom immediately after giving birth to Izzy when brushing my teeth. My best guess for why it improved is the same as why my bowel movements have improved- the mouth is after all the very first part of the digestive tract. Yay for decreased inflammation everywhere!
- My children bring me lots of food items that they don't finish and expect me to eat them (because I have always done this- think sandwich edges, parts of bagels with cream cheese, pizza crusts, a few ounces of milk or juice several times a day, etc.)
- As much as I aspire to eat lots of vegetables, we had gotten really comfortable eating much more of what I consider more nutrient-poor filler foods like pasta, rice, bread, etc. several times each week. I am really loving being back to consuming more vegetables with every meal
- It is much easier to do this with my husband on board than it would be doing it on my own. My kids aren't doing the whole30, but are likely benefitting from the meal prep we have been consciously doing so far this month.
While this will take self-control, Whole30 does not encourage you to limit your food intake or count calories. It focuses on eating quality food until you are satisfied. So, the hardest thing about eating this way is finding the time to make this healthy food.
Mealime has been one of my favorite tools; it is an app that takes some of the mental load out of finding great recipes, meal planning, and grocery shopping. Finding shelf-stable snacks that taste great and are free from ingredients we do not want in our bodies has also been imperative. Paleovalley beef sticks are snacks we feel good about having between meals.
Let me share some things that helped us make this happen.
Whole30
The Whole30 is not intended for weight loss; it is an elimination diet designed to help you identify food sensitivities, create new habits, and reestablish a healthy relationship with food.
The first phase of Whole30 involves only eating meat, seafood, eggs, vegetables, fruit, healthy fats, fresh herbs, spices, and seasonings. You are not encouraged to count or restrict calories, limit portions, or keep a food journal
The ten-day reintroduction phase follows. In this phase, food groups are introduced in a specific way that allows you to notice any symptoms that may be associated with it. You can find all the details at the Whole30 Program.
Who Would Benefit?
If you are tired all the time, have trouble with sleep, struggle with digestive issues, consistently feel achy, or suffer from other unwanted symptoms (acne, migraines, asthma, allergies, anxiety, etc.) this program may be good for you. Even “healthy” foods can strain your physical and mental health and keep you from feeling great. The Whole30, helps you do a 30-day experiment to see how specific foods impact the quality of your life.
It also is a great reset for those who want to improve their relationship with food. However, it is NOT advised for anyone who has struggled with an eating disorder - regardless of whether it was formally diagnosed or not. If you have ever wondered if you have an eating disorder, please talk with a healthcare professional before starting any eating program. In fact, talking with your healthcare provider is good for everyone.
Mealime
The Mealime app (We use the free version) has been a game changer. I find my recipes by selecting the Paleo option and indicating no dairy, soy, or corn. Most recipes with these filters are Whole30 compliant, but sometimes I make minor adjustments like skipping maple syrup or honey. You can set it up for 2, 4, or 6 servings of each meal. We choose 6, and this typically will get us dinner for the whole family plus an extra lunch serving for Jared and I.
After selecting the recipes, Mealime creates the meal plan and provides a grocery list of everything you will need to cook your meals. The grocery list is incredibly user friendly, and I can check off items that we already have, and while shopping, can check off items as they are added to the cart. We haven't used this feature, but it is integrated with multiple online shopping options which you can choose to pick up or have delivered.
Jared and I both have the app on our phones, and log in under my log in. This way we can each select meals, access the shopping list, and see the recipes. This lets either one of us cook the meal depending on what works best on a given night.
Here are some of the recipes we have tried…
A Great Whole30 Compliant Snack
Paleovalley’s mission is to offer nutrient-dense products that can enhance health, made with integrity and free from harmful ingredients. My family loves the Paleovalley Beef Sticks. My kids prefer the original and the garlic summer sausage, but I like all the ones we have tried. You can also choose pasture-raised chicken sticks, grass-fed venison sticks, or pasture-raised pork sticks.
Paleovally also makes superfood bars, organic supergreens, grass-fed bone broth protein, grass-fed whey protein, electrolytes, superfood golden milk, organic coffee, olive oil, and spices.
You can see the details about their products at Paleovalley.com
If you want to hear more about my Whole30 experience, just ask at your next appointment!
Dr. Jamie
Most people do not realize how good their body should feel. Lack of energy, stomach issues, and pain have been accepted as a normal part of life. I am here to tell you that it is not normal to live with these symptoms.
Do a little exercise and ask yourself what aches and pains you have accepted as normal. Write down two or three things that stand out to you. If nothing comes to mind, keep reading and try this exercise again when you are done with the article.
If you have a formal diagnosis, this question can be especially important. It is easy to believe that the diagnosis means your symptoms will be part of your permanent story. But, this does not always have to be the case.
We need to begin by looking at the bothersome symptoms you may face. They may tell us something about how your body performs basic human functions. When one of your basic functions is not optimal, it can lead to unpleasant symptoms.
Let's consider what these symptoms may be trying to tell you.
Issues to Address
- Hydration - Can you urinate without discomfort? Is your urine a “normal” color? If you are unsure, check out the following chart.
- Digestion - Can you take in food and process it normally? Do you have regular pain-free bowel movements of proper consistency? Check out the following chart if you are unsure if your stool is “normal” or not.
- Nutrients - Are you giving your body the nutrients that it needs? Are you eating foods that lead to inflammation within the body? Do most of your meals consist of nutrient-dense foods? If you are unsure, let's talk about it at your next appointment.
- Stress management - How often do you feel stressed? What is your tolerance for handling small, medium, and large stressors? If you are unsure, consider how long it takes to calm down if an officer turns his lights on behind you to stop someone else. If you feel the impact hours later, your body is probably not handling stress well.
- Sleep - How many hours do you sleep each night? 7-9? Do you have trouble falling asleep? Do you have trouble staying asleep? If you are not sleeping well, it can drastically impact your immune system and ability to heal. Keep a sleep journal and read some of my blogs on sleep quality.
Read more ...
It may be a little early to talk about New Year's Resolutions, but many people start to think about them over the holidays. While the new year is a great time to start fresh, accomplishing your resolutions can be challenging.
According to the University of Scranton, research suggests that only 8% of people achieve their New Year's goals. Perhaps people who do not reach their goals are missing some key elements.
Before deciding on outward action, think about who you want to be. What do you want your life to look like a year from now? Do this before you decide on specific resolutions. Once you establish that, you can move on to an action plan. It does not have to be complicated, in fact, simple is often better.
Let’s look at some important principles that are commonly missed and set you up for success!
1. Clarify Your “Why?”
Take some time to slow down and get to know yourself. So often, we rush through life to the point where we lose track of ourselves. We must reconnect with our true selves to set meaningful goals. Notice what you are truly passionate about so that you know what is worth changing in your life. There’s no point in working hard towards a goal that doesn’t align with your values.
2. Know Thyself Deeper
Before attempting a healthy behavior, notice your inner experience surrounding your current practice. What drives your behavior? What does the behavior do for you? If you want to stop eating late at night, pay attention to the feelings you have when you eat before bed tonight. Your plan will look much different if you are hungry rather than if you are trying to cover loneliness. This is crucial if you are going to set yourself up for success. Don’t skip this step!
3. Be Specific
Goals need to be specific to be achievable. John Norcross of the University of Scranton says, “If you can't measure it, it's not a very good resolution because vague goals beget vague resolutions." Rather than deciding to exercise more, say you want to take a walk three times a week during your lunch break. Instead of trying to eat healthier, choose to have a serving of vegetables with 90% of your meals.
Read more ...
The second Friday of January has been deemed Quitter's Day. The day is intended to encourage those who are giving up on their New Year's Resolutions to keep pushing towards their goals even if they do not do it perfectly.
