Personal NSV's from my Whole60

This winter from January 15th to March 14th, I accomplished my first Whole60. This program is designed to help people take control of their nutrition and make the best health choices for themselves. It starts with 30 days of eating nutritionally dense balanced diet, to help create new habits and discover their best. I decided, after a few stints of 30-45 days on the program, to do 60 days in-a-row on this program. It was a huge challenge, but I noticed that my body needed more time to heal than even the 45 days had allowed.

I wrote about my journey in previous posts, but I have not written in a long time. I wish that I was able to bring you along my journey of Whole60 more, but I started to get discouraged and I didn't know what to talk about.

On the website and in testimonies, it has been noted that most people will feel drained and lethargic and moody for the first week or two on Whole30. This is because your body is no longer receiving the sugars and simple carbs it was using for energy. But this is good, because your hormones will re-balanace and your body will start to digest fats for energy (especially the ones stored on your body which you don't need to keep!). When this switch happens, then you have a whole bunch of extra energy and feel like you can conquer the world.

But I have NEVER reached this point! Never. Not once on the 4-5 Whole30-60 stints under my belt. Considering the sacrifice and discipline that it took to get through it, I was really hoping that by day 59 I would have seen something like extra energy. But I didn't. And this was really disappointing to me.

I think that this brings to point how this is about more than just avoiding certain foods. I've been learning how it's about my relationship to foods, my attitude, my lifestyle, and my lack of exercise during this eternal winter (just snowed again this week!).

But despite not seeing a breakthrough in energy and finding this winter to be a big challenge, I have noticed that some of my symptoms coming back, meaning that they had gone away for some time. And this is cause for celebration, and for discovery into what is actually going on in my body. I'm going to call these Non-Scale Victories because I was able to see a measurable breakthrough without needing to focus on my weight alone. Since starting Whole30 last year I have noticed the following, which disappear or lessen when on a Whole30 program:

 

Food Intolerance:

• Wheat products aggravate my asthma and make my throat itchy. I have acute symptoms immediately following ingestion.
• Caffeine makes my heart race even when I'm exhausted and impairs my sleep for hours after ingestion.
• Dairy (including yogourt) makes my stomach churn (but small quantities are sometimes ok).
• Additives, preservatives, vegetable oil gives me digestive problems (like roasted chickens from the store, roasted potatoes, fries, plain chips).
• A handful of almonds makes my throat itchy
• Raw onion, chives, red onion, green onions give me heartburn
• Roasted potatoes, eggplant, sweet peppers have made my tongue itchy and I think that there is a subtle longer-term effect.

Physical:

• I've been staying up way past my bedtime because of all of the sugar and caffeine
• I've been drinking a lot of coffee because of the 'comfort' that it offers and I've been hitting a wall in the afternoon
• I've been bloated, I've gained weight, and I feel puffy since ending Whole60
• I've had trouble sleeping because of indigestion due to over eating
• I've felt so awkward in my own skin that I made a ginger and turmeric tea before going to sleep
• I've had swollen, tender knees for a week now (a problem that I had while off program before).
• My muscles ache and my skin is itchy with rashes (which was decreased while on program).
• I often have a headache during the day.

I have had trouble sleeping through the night for years, and I often wake up twice during the night. Sometimes, depending on my stress-level, I can't fall back to sleep for an hour or more. This has been happening often over the winter, even when on Whole30. I also wasn't sleeping on a regular schedule because of work (at least in part), and I don't have a bed-time routine to help me get ready to sleep. Plus it was winter, meaning that it's often overcast with little sunshine and vitamin D! During the entire 60 days, I was only walking a bit with no other form of exercise, and I had no drive or motivation. I was thinking the whole time that I should start exercising, that I needed to get outside and that I needed to develop a bedtime routine. But I never did. I mean sticking to the Whole60 for that long was enough of a discipline, but I think that these things would have really helped! It's more than just changing what you eat!

Moving forward:

• I need to see a nutritionist about underlying issues
• I need to adopt an AIP paleo diet to avoid all of the problem foods of which I am aware. AIP is very similar to Whole30, except that it eliminates a few more foods which are known to contribute to a leaky gut/autoimmune symptoms.
• I need to develop a bedtime routine (which I have scheduled into my phone)
• Eat dinner just after work, not late in the day.
• Prep for work: work clothes, shoes, lunch, keys and anything I need to bring to work the next day
• Relax: drink an herbal tea, take a bath, brush hair and teeth, and get into pj's
• I need to find more ways to deal with my emotions and to have a healthier relationship with food, entertainment, and my community. 

 So far, I have worked on a bedtime schedule and routine, and incorporated paleo foods into my diet. I will choose this coming Monday as my FIRST DAY of AIP. I need to wrap my head around what I am committing to, but that will be for another post.

Time: Batch cooking using the crockpot and more

I have friends who are lacking inspiration, initiative and knowledge for making food at home which is nutritious and instead eat most food by delivery or going out. I realized that through this experience, I have some insight on how to make delicious meals! What a better place to begin, than large batch slow cooking.

Definitely one way to maximize your time while on Whole30 is to use a slow-cooker. Usually you can find delicious recipes which take about 20-30 minutes in prep and then you leave your meal cooking for 2-10 hours depending. What a great way to prepare healthy food while asleep, heading out with friends, or going to work - and everything will be ready when you return!

Kalua Pig - shredded with roasted root vegetables

Another great way to maximize your time is to find larger recipes which take under an hour to make, and then having leftovers for the week or to freeze for later!

It's also helpful to separate the dish into meal sized containers so that you can just grab and go. Even if I'm eating it at home, I'll reheat a meal from the container and not need to worry about portion size. This way you know how many meals you have covered and when you'll need to cook again!

Here are some ideas for your next meal: favourites, ones I have bookmarked for later, and recipes from trusted cooks!

Slow Cooker Recipes:

Beef Bourgignon - The Healthy Foodie: http://thehealthyfoodie.com/slow-cooker-squeaky-clean-beef-bourgignon/

Bone Broth - Oh Lardy: http://ohlardy.com/chicken-bone-broth
[This is a great bullion replacement for soups, stews, roasted vegetables, and even to drink]

Crock Pot Whole Chicken - Cook Eat Paleo: http://cookeatpaleo.com/crock-pot-whole-chicken/

Kalua Pig - Nom Nom Paleo: http://nomnompaleo.com/post/10031990774/slow-cooker-kalua-pig
[careful because my slow cooker is a lot stronger and I only needed 7-9 hours to cook the same roast!]

Lamb Stew with Butternut Apples and Ginger - Healing Family East: http://healingfamilyeats.com/lamb-stew-with-butternut-apples-and-ginger-aip/
[I used beef and it was delicious; it can be cooked in the oven, or you could use the crock pot!]

Slow Cooker Apple Rosemary Pork roast - Pure and Simple Nourishment: http://pureandsimplenourishment.blogspot.ca/2014/12/slow-cooker-apple-rosemary-pork-roast.html
[Granny Smith, honeycrisp, or crispin apples if you don't have access to Lady Pink apples!]



Batch Cooking:

Cleansing Detox Soup - The Glowing Fridge: http://www.theglowingfridge.com/cleansing-detox-soup/

Chicken Mulligatawny

Chicken Mulligatawny - Naked Cuisine: http://www.nakedcuisine.com/chicken-mulligatawny/

Roasted Chicken - Primal Palate: http://www.primalpalate.com/paleo-recipe/roast-chicken-with-rosemary-and-thyme/

Shepherd's Pie - Noshtastic: http://www.noshtastic.com/easy-shepherds-pie/

Sweedish Stew (Kalops) - The Domestic Man: http://thedomesticman.com/2013/04/16/swedish-stew-kalops/#more-4545


Trusted Blogs:

Simply Nourished Recipes: http://simplynourishedrecipes.com/category/whole-30-friendly/page/2/

Personally: Emotions and Whole30

In my earlier Whole30 stints, the biggest lesson was that cravings are under my responsibility and do not have to control me. It really doesn't help working surrounded by pastries and sandwiches whose fragrance permeates the cafe. Yet despite their perpetual presence, I have felt a lot less temptation and craving during this Whole60.

I think I am learning the place of emotions in my identity and my decisions during this time of abstinence. It is still in the early stages of understanding and consideration, but it's coming together. This winter has been very difficult emotionally, which brings it to the forefront of my attention. But one thing that I am understanding is that while my emotions are my responsibility, they do not control me and they are not my identity.

According to Whole30.com, the average person experiences a few days of crankiness, irritability and impatience within the first half of a Whole30, but I have been feeling all of these for the past 48 days. It is warned that (during these early days) someone might look at you with a cheery smile and a warm 'hello' and for no particular reason you will feel the urge to punch them in the face. I have not noticed this as much as I have recently.

I am quite certain that my nutrition and Whole30 is not the sole contributor to this problem. With some researching, I am certain that I need to see a nutritionist and discover what Autoimmune issue is underlying my continued digestive issues and tiredness. On top of this, I think that some seasonal depression and an unusual amount of personal stress have added to this irritability.

Last year I ended my first Whole30 right after Easter. This means that I have never done Whole30 during the depth of winter or for 60 days; but rather as spring was arriving to Montreal, with a hopefulness for the warmer weather and sunshine. Therefore, I have nothing with which I can compare my current emotional situation.

In the winter it is always a challenge to get enough exercise, sun, and fresh air. Lately I have noticed feeling tired and sleepy throughout the day, wanting to go to bed as the sun sets (at 5pm) as well as irritable and hopeless. This sadness has affected the social engagements, plans, and risks that I am willing to take. I have tried cutting down on my coffee intake and even go whole days without coffee. I have opened up the curtains in all of the windows in the apartment, and spent more time in prayer and writing my thoughts in a journal.

I have recognized stress stemming from a fear of being rejected for being different, and a desire to fit in and be like others. I think that this has surfaced in my Whole30s, but it is present in other areas of life such as being a Christian in Montreal, being over-weight in a society which places value on skinny, and being poor in a culture that worships the wealthy, stable, and independent. I have become defensive and passive-aggressive. I need to not fear rejection (what is the worst that could possibly happen?), be confident in living my life true to who I am, and remember my priorities! This stress as well as the stress of personal decisions, finances and responsibilities have made this situation even more complicated.

A popular recommendation to overcoming irritability and sleepiness while on Whole30 is to increase your carbohydrate intake through starchy vegetables and fruits. And while I think that this is probably helpful, what I really need to add is exercise. In just over a month, the Bixi bikes will start to populate the interior of Montreal. But until then, I need to find another way to get the endorphin pumping and the muscles stretching. Yoga/stretches and walking at a quick pace are my starting points. But I am excited to get outside of the city this weekend and I hope to enjoy the outdoors with some friends.

Through a good talk with my brother I was reminded that I am not my emotions, just as I am not my cravings. I can recognize an emotion or the feeling of anxiety, and pray for understanding. I think that to begin, the best thing is to remember Philippians 4:6-7, "Do not be anxious about anything, but in everything in prayer and petition, with thanksgiving, present your supplications (requests) before God. And the peace of God, which surpasses understanding will preserve your heart in Christ Jesus."

Once I have learned to recognize these emotions, and to seek God's peace in the moment, then I can look for the root and deal with the underlying issues, and choose how these emotions should affect my behavious, thoughts, and personality. Not all emotions are bad, even anger has a place in a healthy life, but I have to not be controlled by my anger.

How are you finding joy in the long winter? How do you manage your emotions in an healthy way? I'd love to hear your insights!

Resource Management: Produce and staples

Despite having done a few Whole30s and having lived on my own for over a dozen years, I am still making rookie mistakes in the kitchen. I regularly allow produce to wilt and go bad, which is a waste of resources. I sat down and came up with a few ideas be a better steward of my resources.

• Only buy what you are going to be using right away in reasonable amounts. If you like variety, find recipes with ingredients you've never tried to introduce new foods.

• Make a grocery list, like the one created from your recipes on plantoeat.org, and only buy what is in your recipes. Don't go shopping when you're tired, hungry, or emotional. If you are using foods which have a short shelf life, plan to go shopping just before making those dishes. 

• Putting a reminder on my phone to remind me to prepare foods which are expiring soon, if I don't have time to go shopping just before.

Conserving my cilantro by creating a mini greenhouse

• When possible I will substitute with ingredients I already have which have the same properties. For example salads and soups can often work with different vegetables. It is important to learn what substitutes well. The internet will has been a good source of information, and experience is the best teacher. 

• Each week I will try to pick recipes with similar ingredients to help me get through the entire vegetable, and to allow for bulk buying. For example I don't often need a whole cabbage for one recipe, or all 5lbs of carrots. 

• During the fall, when many vegetables are sold in bulk for a fraction of the price, I have bought them in bulk and focused on recipes which include that ingredient until the bag is empty. It is important to consider the shelf-life to make sure that you can eat it quickly enough. "Shrimp-kabobs, shrimp creole, shrimp gumbo. Pan fried, deep fried, stir-fried..."

• Plan just enough recipes for the week to avoid waste. I hate leftovers and love variety, so I'm learning to freeze half of a large recipe and to vary my cuisines.

• If I still have random vegetables left at the end of a week, I'll make a salad, soup or stir fry to finish them. I also use up extra produce by eating raw foods alongside my planned recipes.

Random ommlet at the end of a week

After doing multiple Whole30s, I have realized that some things are necessary for making most recipes. Then there are some which are just for preference, and others still which only add variety. Below is a list of things which probably going to be found in over half of your recipes which will help you get started. I will list them in categories and include some thoughts where applicable. Be careful to read ingredients on all labels. If in doubt, double check the list! This is very rudimentary, but for a complete list, use the Whole30 Shopping List (PDF).

Good Cooking Oils:
- EVOO Cold Pressed Extra Virgin Olive Oil (lower temp cooking and dressings)
- coconut oil (high temp cooking)

Healthy seasoning:
- Apple Cider Vinegar

Spices:
- Kosher/Himalayan/Coarse salt
- turmeric
- cumin
- cinnamon

 

Flour of choice due to versatility

- chili or cayenne pepper
- black pepper
- the more the merrier!

Dry Foods:
- almonds and sesame seeds
- Dried Coconut, coconut mana/butter
- Coconut flour

Sauces:
- Whole30 mayonaise (homemade)
- canned or fresh Coconut Milk (watch ingredients!)
- nut butter (pick one favourite)

Preserves:
Olives

First Steps: Finding Recipes

When I began doing Whole30, I found that my temptation to eat out (and probably compromise my Whole30) was highest if I was bored with the meals I was preparing. I would never have survived the Whole30 if it weren't for good recipes and varied foods. I have been craving a Shish Taouk platter (or that warmed up Double-smoked bacon, cheddar and egg breakfast croissant I just prepared for a customer) for about a week - every time I am caught without food at meal time, I've been eating the same thing for a few days, or I'm emotionally raw, or sick and exhausted.

This round I am using plantoeat.com to help me store my recipes, plan my meals, and create my grocery list. In the past I have built boards on Pinterest for each week's worth of meals. I have also used Excel to calculate my macros because I was feeling like I had too much starch and not enough fiber. Buying books or printing off my recipes have also been a part of my journey - but soft copies always make integrating meals easier. 

Plantoeat.com Planner

 
Using this website helps me to have my food prepared for meal time, add delicious varied foods, and to plan ahead for difficult situations and busyness. Finding the recipes to use can take time but the internet, library and friends can be a great source of ideas. Whatever your source, I would suggest finding at least a dozen recipes that help you to enjoy each meal.

You might not be as picky as me, and can survive off eating the same few meals week after week. I envy you. Don't feel like you need to add variety for variety's sake. Just know yourself and your weaknesses. I have 80+ recipes saved to Plan to Eat, and I continue to refine and develop my list. Add me if you're using the website too!

Plantoeat.com Recipes

Having that database, I am able to plan a few week's worth of meals and foresee my groceries and the time needed for preparing new dishes. I definitely have room to improve and refine my planning, but this is a lot better than before. It is so helpful to have it all together and takes away some of the stress. I posted here about how I would manage to prepare a week's worth of meals in just a few hours. When you make everything together, you don't have to clean and prepare your mise en place multiple times. I included foods of many different colours (for vitamins) and different meats (for change) and different cuisines (for flavours).

Beyond the recipes I included in my one week plan, below I have included a few easy recipes which I continue to include in my meal planning. Easy is not always boring, but it helps to cut down on the time you need to invest in eating healthy, which is so helpful.

Let me know what recipes have helped you on your Whole30 journey, I'd love to try some!

Poultry Mains -

Chicken Tagine with Fig and Ginger by Cook Eat Paleo: http://cookeatpaleo.com/mediterranean-paleo-cooking-fig-and-ginger-chicken-tajine/

One Pot Paleo Chicken Curry Stir Fry by Sweet C's Designs: http://sweetcsdesigns.com/one-pot-paleo-chicken-curry-stir-fry/
 

Sweet C's Chicken Curry Stir Fry

30 Minute Clean Thai Turkey Zucchini Meatballs by ifoodreal: http://ifoodreal.com/30-minute-clean-thai-turkey-zucchini-meatballs/

Salads -

Chopped Thai Salad with Coconut Curry Dressing by The Wicked Noodle: http://www.thewickednoodle.com/chopped-thai-salad/

Pesto Chicken Salad by The Nordstrom Cafe: https://www.instagram.com/p/sq3rQXrDEe/

Thai chopped Salad with Lime Ginger Dressing by From Cup to Cup: http://fromcuptocup.blogspot.ca/2014/01/thai-chopped-salad-with-lime-ginger.html

Thai Turkey Meatballs by iFoodReal: http://ifoodreal.com/30-minute-clean-thai-turkey-zucchini-meatballs/ 

South Jordan Beet Salad by Whole Sisters: http://www.whole-sisters.com/#!South-Jordan-Beet-Salad/c1v9p/551cbdbe0cf21933cd2e24e4

Whole Sisters' South Jordan Salad

Beef Mains-

Sukuma Wiki (Kenyan Braised Collard Greens and Ground Beef) by The Domestic Man: http://thedomesticman.com/2013/07/02/sukuma-wiki-kenyan-braised-collard-greens-and-ground-beef/

Simple Skirt Steak with Romesco Sauce by PaleOMG: http://paleomg.com/simple-skirt-steak-with-romesco-sauce/#

The Perfect Burger by Stupid Easy Paleo: http://stupideasypaleo.com/2014/03/27/perfect-burger/

Perfect Burger by Stupid Easy Paleo

Egg Dishes -

Easy Artichoke, Spinach and Herb Frittata by Linda Wagner: http://lindawagner.net/blog/2014/06/easy-artichoke-spinach-herb-frittata/index.html

Chorizo Scotch Eggs by Popular Paleo: http://thehealthyfoodie.com/paleo-chicken-scotch-egg/

Time - Building a week's meal plan

I have found that building a week's Meal Plan can be a big challenge. I often over planned, over bought, and wasted foods. I've also made batches that were bigger than I could eat in a few days, and lost interest. And sometimes recipes flop, and I have to plan another meal.

Some people might just have a knack for planning meals for a week, but I have had to learn along the way. To help someone who is just starting, I wanted to provide a week's Meal Plan which you could follow, or adjust, or just use as a guide.

An example for one week (21 meals):

- Savory Pumpkin Pie (a sort of quiche) - makes 6
- Garlic Lime Chicken Wings (thighs) - makes 3
- Thai chopped Salad with Lime Ginger Dressing - makes 6
- White Fish with Black Sesame Seeds - makes 3
- Roasted cabbage/eggplant make for 6 meals
- Beef Stroganoff -  makes 4-6 meals
- Fresh vegetables to eat raw, fruit, olives, and probiotics
- and leftovers from last weekend, or meals out with friends.

A likely schedule:
On Saturday, I made the marinade for the chicken (about 10 minutes) and put it together with the meat in the fridge over night. Then I cut up:

• Pumpkin Pie onions, garlic and whatever else for a 'quiche'

I sauteed the onions and vegetables for the Pumpkin Pie (about 15 minutes). Then I mixed the rest of the recipe (about 10 minutes) and cooked the Savory Pumpkin Pie (unattended for about 45 minutes). Then I chopped:

• Raw vegetables for sides - carrot sticks, cucumber coins, pepper slivers, tomatoes, avocados, etc
• Thai salad vegetables, and tossed in a bowl
• Mushrooms and carrots for Beef Stroganoff (put aside for later)

I split the Thai salad between 6 containers and opened a can of tuna to split between 3 of the salads. Then I made the dressing (about 10 minutes) with my immersion blender (or a whisk) and put the dressing one the one salad to eat immediately, and left the rest in a container in the fridge.

Once the pie is cooled, I slit it into 6 containers. I would cut up a cucumber, or celery to eat with the pie in the following days.

Then prepare the White Fish according the the recipe (about 20 minutes), and steam some spinach (or any greens) with garlic (about 15 minutes). And enjoy this for dinner.
Once the Beef was finished cooking, I divided it into containers for meals later in the week.

On Sunday I would enjoy the Pumpkin Pie for Meal 1. The Thai Salad with tuna for Meal 2. For Meal 3, I sliced an eggplant or cabbage (enough for about 2 slices for 4 meals), and brushed it with extra virgin olive oil and topped it with my favourite spices (garlic, onion, cumin, and nutritional yeast). I roasted the vegetable on a cookie sheet (for about 30 minutes) and the marinated Chicken (about an hour) in a roasting pan together at 350F.

By day 4 (or one day before meals were low), I would put all of the ingredients in the Crockpot for the Beef Stroganoff and start just before bed, or before leaving for work in the morning. Be careful to time it so that you are home and awake when the time is up. I would add vegetables depending on availability.

I would then enjoy these meals for the week with an occasional meal out, or special event. I often make a stir-fry with any remaining vegetables, eat fruit on he side, and slice raw vegetables to add flavours to my repetitive meals.



I did eat most of these things in the past week and I think that they have good flavours and help me to preserve my precious time whilst prioritizing my health. I hope that this helps give you ideas for your own Whole30 journey!!

Whole 30 - Where to start?

I am always surprised when friends and acquaintances tell me that they've read my blog. I write in a different voice than I speak, and share more personally than I would with an acquaintance. It's not that I am ashamed of what I write, but it lacks the give-and-take of a new friendship and I feel like I need to catch up on what they've read. This weekend, a friend told me that she had read my blog so we took a minute to discuss the content of what she'd read. She tole me that she wanted to take her health more seriously. But she had no idea where to start, and lacked the experience to make up her own recipes.

So this post is a few suggestions for anyone who is considering eating more healthfully or to do a Whole30. She and I agreed that although she's working full-time and studying part-time, we're all busy. There is never a better time than NOW to put your health as a priority.

Let's assume that you don't have more than an hour every night to eat dinner and prepare for tomorrow's lunch and dinner, like my friend. What can you do?

Tips:

1. Batch cooking recipes that you like, and don't require a lot of attention. Slow cookers are really helpful!
2. Pick a day where you can prepare most of the recipes (a weekend!). Try to find the best way to maximize your time, and have your groceries ready.
3. Try to add variety with your meats, flavours, and raw foods on the side.
4. Think of your meals as #1, #2 and #3 to avoid getting into a rut.

Whole30 Guidelines:

• Build your Plate (PDF): palm size of protein, fill the rest of your plate with vegetables (especially leafy greens and fibrous vegetables), 1-2 servings of fruit per day, one or more fat source per meal (olives, avocado, nuts, oils and coconut). Add fermented foods like pickles, sauerkraut and kombucha as you like.
• No cheats, no slips, no excuses. Remember this is a marathon and not a sprint.
• Find a support network of friends and family who can help you make it through. I'd love to help :)

I've read from one blogger that for her first Whole30, she and her husband took it easy and just had roasted chicken breast, steamed vegetables and sliced avocado for all of their meals, for 30 days. I would have gone crazy! But I know people who do it and love it! No fuss :)

For me, if I eat the same thing for dinner 3 times in a row, I start to loose interest and will end up throwing out the wasted food. I have written a post that outlines one week's worth of meals for me - which maximizes my time without loosing variety in my meals. It explains how to prepare all of your meals in just one afternoon so that meals are ready for work through the week. You can find it here.

When I started doing Whole30, it was hard to find recipes which I could enjoy but didn't take hours to prepare. If you would like to find some simple recipes which could help you as you start to compile your own database, you can find some here. I have split them up by categories to help you navigate.

Don't loose heart as you persevere through the challenges towards better health! I am always learning more about myself and nutrition and realize some mistakes I made in my first round, and even just yesterday. This is an important journey, and you're worth it!!

The Good, The Bad and The Ugly - Whole30 and Cravings

We all have cravings, and I think that most of us have some emotional attachment to food to varying degrees. But after my first 30 days without pastries, that was all that I could think of in my last hours! It doesn't help that I am a supervisor at a cafe where I have to close the pastry case every night, or set it up in the morning!

As I child I was rewarded and conditioned with foods. It was an attempt to maintain order with three kids in the house, and I can't judge the choices. But it's something which is being processed as I take into account what I am eating. If I'm tired, stressed, or frustrated I tend to eat something fattening without even being hungry. I eat my emotions. I think that mentally, this is my biggest challenge on Whole30.

This is why controlling which foods are in your house BEFORE you start, is very important in my experience. Don't leave the marshmallows in the cupboard; the chocolate chips and the brownies need to leave the house! I've actually given away non-compliant gluten-free flours and almond milk with additives so that I don't cut corners which aren't worth it!

I wish I could say that it's easy to start Whole30. Well actually starting IS EASY because it is a momentary CHOICE. You can choose right now to stop eating all of the sugary, nutritionally poor, processed foods that surround us every day. Some of my friends are pretty set-up and would only have to make some small changes to do a Whole30. But as for me, I love cheese, pastries, pizza and other unhealthy and non-compliant foods. I have a crazy emotional attachment to sweets, and the Holiday Season has just ended so there's great sales plus all of the gifts which I was given. So there's a purging step that I have had to go through.

But completing a Whole30 is not easy. It takes perseverance, vision, and creativity. I've had to learn to batch cook, meal prep, and buy strategically so that I don't spend my whole day cooking or my whole paycheck on alternative foods. I've also had to learn how to make a breakfast which I can pack and consume within in 15 minutes while starting work at 6am. And I've had to learn how to work on overcoming my cravings.

My lunch at work during Whole30

Here are some bullet-point thoughts on dealing with and exposing cravings. As I write them, I realize that awareness is a great first step, and I need to continue to mature in my ways of dealing with cravings.

1. As with other forms of temptation, I find prayer and worship to be preeminent. What is important in life? Will this thing going to actually change anything? If I never experience this one thing, will I die or lack joy? I've realized that temptations are empty lies, with no real long-lasting relief to be experienced. But they still pull at me.
2. My emotions can sometimes be ignored, but rather than avoiding the real issue I should dig deeper and deal with what's really bothering me. I am still learning to step back and process my feelings, and to make the hard changes to fix things within my control. But If I can come to the simple realizations like I'm just tired and I need to take a nap, it's a lot more healthy. Or maybe I'm just angry, I need to forgive that person - then I can grab a glass of water and buckle down for the ride. This list also helps to normalize the stages within a Whole30 - Whole30 Timeline.
3. The restrictions given by Whole30, mean that I cannot just eat whatever I feel like or what has been offered, and it takes away some of my favourites. Yes, it feels personal. So I try to find other foods to enjoy - a new recipe which is Whole30 compliant, a new cuisine with compliant dishes (mmm mmm... Persian food!), a new fruit or vegetable that I have never tried (props to LufaFarms.com), or rediscovering old favourites (like pistachios). I also have compiled a list of activities which make me happy and that I want to accomplish this winter - like painting, hiking, and writing letters to friends! Not to mention sharing my thoughts through this blog.



Food from my Lufa Farm basket this fall

4. No one else has my body, with my health issues and needs. I cannot depend on others to eat healthy for me, and I cannot eat everything anyone else is eating. But this is true of other things - and it helps to keep it all in perspective. I cannot climb Mount Everest like some athletes (heck Mont Royal is a challenge even on a good day!), I cannot sleep less than 8 hours and function - like some of my coworkers, and I cannot live with a cat without having an asthma attack, as much as I'd love to have a furry friend! This is my life and I need to take care of my body. 
5. Which leads me to my final thought.. I have to keep my motivation front and center: You only have one life to live, and one body - and you're worth it! The Bible teaches me that my body is the temple of the living God, made holy by his residence there, but also to be honoured as a gift from God and under my stewardship. I can worship God by making healthful choices! There may be aspects to my body which I cannot control, but Whole30 is a tool of which I DO HAVE CONTROL. So let's do this!

Somethings I can do immediately when I have a craving:

• Think about something else, sing a song or turn my attention away from food
• Grab a glass of water, sometimes I'm just dehydrated
• Pull out some nuts instead of focusing on what I can't have
• Focus on a project or email I need to write, to keep my mind busy.
• Make my meal if it's an appropriate time (they say if chicken breast and broccoli sounds fulfilling you're probably just actually hungry!)

So far, at the end of my Whole30s I've had some particular craving which I just had to have first. It was a different food each time, but the craving was all-consuming. It's funny to think that as I began my Whole60 last week, I didn't even worry about eating one last this or that food I was craving. It kind of just began and I didn't make a big deal of it. But as I approach the finish line, in my experience, there is going to be a list of things that I JUST NEED TO HAVE. Actually, I want to pray that God would continue to break down the lies that certain foods will make my life better, or that I need something.

What are some of your ways of dealing with cravings in a healthy way?

The Good, The Bad and The Ugly - Whole30 in Community

Since starting the Whole 30 about a year ago, I have realized that there is a lot of stigma around dieting, eating restrictions and food allergies. It was mentioned in It Starts With Food that you automatically become an advocate for the program simply by not following the crowd during meals. But I didn't realize the extent of it. I thought, sure I'll tell other friends about the great benefits I have found since starting this lifestyle. I even wrote a couple of gal friends who mentioned health or weight loss in social media, because I had found Whole30 to be so extremely helpful. But I didn't realize how much I would have to defend my choices.

To be honest, when all but one of the girls in a circle of friends have some food restrictions due to allergies or intolerance, it starts to look like a fad. It's the center of jokes, and people have a hard time keeping track of who can't eat what foods. The comments are all in good humour, and it's hard not to see the irony, but it's not easy to be the but of the joke. Actually my friend, and roommate a few years ago got it much worse than I ever have. And I have to remember how extreme it felt to me then.

It is often asked, "if you can't eat all of [enter list], what CAN you eat?". Others state, "I could never do that for 30 days!" And I should be patient with these comments, because I thought them too, not so long ago. Instead, more often than not, I get my back up and remind them of all of the trash in our modern processed foods. Or how I actually have an intolerance to wheat and dairy, as was made evident when re-introducing them into my diet. But where does that get me? Whether or not the indignation comes through in my tone, I always regret becoming defensive and not answering in grace.

Sure, it's hard to go out for lunch and watch all your friends eat (something delicious), while you sip on a coffee, just because you'd rather maintain the fellowship than go home to eat alone. But at the same time, this is a personal choice to improve my quality of life, I can't be bitter at them for not getting it. I can help educate those who want to know more, but ultimately I can't change people's minds.


I think that more than anything, I just want to fit in. I don't want to have to make different choices, or miss out on enjoying the yummy food. I don't want to have my choices questioned or called to account. I don't want to miss out on the parties, the jokes, the feasts. That's been the hardest.

I don't have a family with whom I can enjoy my meals at home, and just go out once in a while with friends. Often, I have to eat food prepared by someone else if I want to participate in community - which means that I loose control over what is and how it is cooked. And that's very uncomfortable.

Thankfully, I have one group of friends who are more-or-less aware of the Whole30 program restrictions and we will enjoy a pot-luck meal with enough compliant foods for me to eat. I'll even bring a bottle of wine for them to enjoy without me, just to show my appreciation! This has been sweet, and I am thankful for their selflessness.

Other times, I will make myself a meal and enjoy it before joining my friends. That way if there is nothing, or very little, that I can consume at the restaurant/meal I am not sitting there writhing in hunger - hating everyone. Seems extreme, but I get hangry!

When I do go out to a restaurant, I have to judge how crazy (strict) I'm going to get. While not making excuses for having obvious cheats, I am not going to question the waitress on all of the ingredients in an entrée, and get the chef to come out and verify it. I try to make the best judgements and avoid dairy, grains, legumes, alcohol, sugar and preservatives. If I can make a good decision then I'll thank God that I am taking my health so much more seriously, and I'll tip the waiter just a little bit extra to show my appreciation for their patience with my many questions! But sometimes, even after trying to make a good choice, I still get a tummy ache afterwards.

I have found a few things which I have been able to enjoy on Whole30:
- a glass of cold water (haha!)
- a cup of tea or coffee (depending on the volume and the hour of day)
- a lamb shank with roasted vegetables (careful on the cooking oils)
- chicken brochette and roasted potatoes
- eggs and bacon and potatoes

I have invited friends over and cooked the whole meal for them so that I knew what I could and couldn't eat and to make enough for myself which was Whole30. This is another great way to encourage community while on a very limited diet. I've also brought food with me to friends' houses while hanging out so that they didn't feel the pressure to figure out my dietary restrictions and dream up a menu.

I think that I'll end it here, and write again soon about cravings and addictions which is another hard thing to overcome (let's be honest, by the end of it I can't think of anything else!) while on Whole30.

Thanks for reading!

Rebecca

How I got started: It's All About Food

The first time I heard about the Paleo Diet from a coworker, I was completely skeptical; eating like cave men made absolutely no sense to me! Just because foods were added into our diet through the centuries (like so many other things that have changed since their time) didn't mean that they were negative or less healthy. I dismissed it in an instant, and never thought twice.

Then a good friend of mine mentioned that she was starting another diet. Now diets had only a sliver more credibility in my mind since I had seen countless friends starve and neglect themselves for a few days in the name of 'health' only to binge on all of the worst food around as soon as their wills broke! There are so many fads and theories which contradict each other and accomplish little more than depression and will-breaking.

But this friend was smart, athletic and she was very confident that this was not just a fad or anything like other diets. Since I am undeniably unhealthy, and had a desire to treat my body like the temple that it actually is, I decided to find the book behind the diet - with all of the science-y stuff my Biology-head loves!

And then I opened, 'It Starts With Food'. Everything I knew about hormones and building-blocks was changed. It turns out that an unhealthy body doesn't respond to food the same way a healthy body would, and that our processed, sugary foods are creating chaos inside. Leptin Resistance is the one thing that surprised me the most -perhaps I should have pursued my Biology Degree a little further!

'Normally, when you've accumulated adequate body fat, your fat cells send a message (via leptin) to your brain that says, 'Hey, we've got enough energy stored, so you should eat less and move more.' But when receptors in the brain and other tissues become less sensitive to leptin, those messages don't get through. Your brain doesn't hear leptin say that you've got enough body fat stored" (pg. 46, 'It Starts with Food').

The program claims that 'By the time the program is over, you'll know in no uncertain terms which foods are improving the quality of your life and which are detracting from your health' (pg. 13, 'It Starts with Food'). Through the book, they, 'show you how to break free of unhealthy cravings, restore your body's natural hunger mechanism, eat to satiety while still loosing weight, and eliminate the symptoms of any number of lifestyle-related diseases and conditions - forever" (pg. 14, 'It Starts with Food').

So once I realized that just eating healthier, or more moderately wasn't going to work because my body and emotions were working against me, I decided to give this Whole30 a go! I am strong willed and stubborn, so it totally worked to my advantage that the first 30 days are black and white on what you can eat.

The book is so good, I could quote every word, but I found a 60 second summary about Nutrition and Whole30 on The Whole9 website: Nutrition in 60 seconds

WHOLE30 = Animal Protein + Lots of Vegetables + High-Quality Fat + Seasonings

The NEW Recipe Book with all of the Whole30 details!

It was actually 25 days before Easter last year that I began my first Whole30. I was so reluctant to not just wait the 25 days and enjoy Easter festivities whole-hog. But as I was reading through the book, I couldn't put my health off any longer. I managed to enjoy the feast, avoiding non-compliant foods and just appreciate the transformation that I was seeing in my body!

It's not easy, and everyone knows that. Here's the Timeline for what the average person experiences while on Whole30.



In my experience I never hit the energy boost most people see about half-way through. I did feel things changing, but much slower. I think that I have a lot of tings going on inside that need to heal and that my body wasn't there quite yet. Reluctantly, I am convinced that I need to do a Whole60 and see how things improve with a continued dedication to my health and wellness.

So after my first Whole30 I observed these non-scale victories:

- I was able to enjoy a meal with friends while passing over corn chips, pita bread, Bailey's, and cheesecake and it got easier the more often we got together!
- I discovered other foods which I loved, and healthier snacks for when spending time with friends - fallen in love with vegetables and learned to love kale
- actually did something for 30 days with no cheats
- I exposed cravings for just empty promises which were not worth pursuing
- plus I had lost 10 pounds!

My love for coffee was developed as dairy and alternatives were cut out

I shared this thought at the end of my Whole30:
"I find that I eat when I'm not hungry (like while playing [board] games, or watching a movie), I think that fulfilling my cravings will make my life better, and that i deserve a treat. All are proven false when you step away from the situation and think about it logically. And just reminding myself of the truth and finding my solutions in prayer and healthy relationships is so much better! Loosening the power of temptation and idolatry is NECESSARY and I am not sacrificing ANYTHING - really. But it's not easy!"

Actually, I felt things changing, but I knew that there was more health that would come if I were just to pursue it a bit longer. However, emotionally it was taxing and while observing excess weight leave and feeling more energy starting, I was getting a bit depressed and couldn't think about anything other than the new La Boulange pastries in our cafe! So, I decided to take a short break from my quest, and started up a Whole45 on April 22nd. These two consecutive Whole30 stints really changed my appetites, energy, weight, and determination. I couldn't wait to eliminate all of the problematic foods from my diet again in the fall and see how food affects my mood, allergies, and energy!

So beginning January 15th, I will embark on my 4th Whole30, for 60 days!

The naked truth: Whole30 and my health

I wrote this to a close friend, about a year ago to explain my rationale for Whole30 and the process I'd been on.

**

I have been overweight most of my pubescent and adult life. As a little girl, I was small and average never having excess weight or nutritional issues. Once I hit puberty I was packing on the pounds and called "big boned" although I had not changed any of my habits and we were eating healthy at home.

Ever since, I have resented the fact that others can eat anything they want, but I'm the one who has to suffer gaining extra pounds. I have felt defeated and un-beautiful, and unhealthy.

Many times I have gone on fasts or diets and lost some weight, but I was counting down the minutes until I could eat everything I'd cut out. Then all the weight came back, and over the years so much more!

When my healthy, beautiful friend suggested Whole30 to me, I was critical. I needed to know that I didn't need to buy all of my food from the company, or all of their recipes, and that it was actual science that backed up their claims. I had been receiving emails from 'nutritionists' who never say anything concrete until after they've convinced you to buy another thing from them or their affiliates, and I was sick of it!

One day I felt God's nudge to look into Whole30 so I bought the book and read the science and realized for the first time how my hormones and gut were contributing to my poor health. It wasn't the calories or the fat I was ingesting, but the things that turn into fat or cause fat to be stored that were making me unhealthy.

Whole30 cuts out all foods (for a minimum of 30 days) that cause any of the 4 major health issues: addiction, hormonal imbalance, gut permeability, and inflammation. Anything that is processed is eliminated because of it's unnatural addictive qualities, sugar and alcohol are also addictive. But rather than focusing on what you cannot eat, I found oodles of delicious recipes full of protein, fiber, good fats, and carbohydrates. I even made my friend and her family (3 children under 4 and her hubby) her birthday dinner (Whole30 compliant) and they all loved it! She even scooped up the leftovers and had it for lunch the next day!

But one thing that has really changed the game for me is realizing that:

- I am an adult and no one else can make decisions for me

- My life is worth more than not doing this

- I need to take myself seriously, cause God does

- None of the foods I crave actually fix my problems

- Enjoy things  because they are delicious, in an intentional manner 

Since finishing my Whole30, I have realized how much my brain lies to me about food, and how much I idolize it! Now, I am making more conscious decisions about what I eat, and I am really enjoying vegetables for the first time!

Anyways, if you want to talk more about my experience just let me know!

Lots of love and compassion,

Introduction to Montreal Whole30

Hello there, it's Rebecca here.

I am starting this blog to try to help people become acquainted with Whole30.org and to give some insights from Montreal, Canada. The Whole30 Network is already so big and gives such helpful hints and encouragement. However I find that the noise from Montreal is dim and I'd like to hear more hints as I attempt my 4th Whole30 (actually my second Whole45 of the four rounds).

About me: I am a single woman on a tight budget, trying to find new recipes and flavours, and to save my health from the downward slope it has been on for years. I work part-time at a coffee shop and part-time with childcare. My schedule is a bit unpredictable making meals harder to plan for.

Actually, I typically pack three meals into an industrial-sized lunch pail and head out for the day. I also host friends at my house almost weekly, and I need good crowd pleasing meals to deliver. I love creating things and sometimes a recipe fails! I am trying out the plantoeat.com meal planner to help me budget my groceries and meal prep time.

Nutritionally, I am interested in limiting my nightshade intake more than ever before (tomatoes, potatoes, peppers - including chilies - eggplant and more) but not strictly. I am also trying to limit my intake of eggs (it's so easy to whip up an omelet or boil some eggs), nuts, and caffeine (did I mention that I work at a cafe?).

I have been using a LufaFarms.com basket to gain access to local and organic products, and will focus on getting my proteins from there.  I live close to a farmer's market, but I love the convenience of a one-stop shop with comparable pricing. As much as possible, I will be buying organic produce whenever it's considered a dirty dozen.

Join me as I travel through my non-scale victories (#nsv) and discover a healthy lifestyle which is made to last!

Rebecca