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!

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 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