Awareness, Behavior Change, Health

Whole30 Setback

I finally had the chance to see the movie, The Last Jedi and this particular quote about failure resonated with me. Recently, I had an accidental slip with the Whole30 reset and while it was only a minor setback, to me it still was a failure because I needed to start over again.

Friday, I was on day five of the Whole30.  I waited until after we returned from our holiday vacation because I knew it was going to be challenging to find compliant meals on a road trip.  However, the past five days I didn’t find it too difficult to prep and cook three meals a day.  I actually enjoyed the process. Shopping for food felt like a fun scavenger hunt where I had to look for ingredients that didn’t include sugar or grains or additives and the list goes on… While it took more time I really like the awareness it gave me, knowing exactly what I was putting in my body. And by focusing more on wholesome food like fruits and vegetables, all types of meats, and nuts/seeds, the process to me got simpler.

Take a look at some of my meals from this past week:

Breakfast

Chicken sausage, pan-fried sweet potatoes in coconut oil, and greens mixed with a little bit of leftover cauliflower rice and mushrooms.

Lunch

You probably would think this is the least appetizing food but I actually love it!  It’s sardines with cucumbers wrapped in seaweed.  I’ve eaten sardines since I was a kid so it brought back childhood memories of growing up in the Philippines (unfortunately, the brand of sardines we used to eat there had preservatives :().

 

Dinner

Grilled steelhead, roasted sweet potatoes, bokchoy and mushrooms

Back to Friday, on Day 5 when I decided to go to my favorite coffee shop to finish my graduate course assignments for the week.  Usually, I would order a black coffee but I wanted to try a latte with almond milk.  Verifying it’s just coffee and milk without second thought the almond milk might contain sugar or other additives. The latte arrived at my table beautifully presented with a little note for an added personal touch.

I was ready to enjoy this latte as one of ‘the little things’,  but when I took a small sip I felt a sweet rush immediately!  This can’t be zero sugar?!  It’s way TOOO SWEEEET!!  I asked the barista if the almond milk contained sugar to which he responded, only the natural kind.  He proceeded to grab the box of almond milk to show me and there it was in the ingredient list.  I can’t even remember exactly how much sugar was in it, but I was a bit disappointed.  I ordered a black coffee instead and the barista was kind enough to give it to me free on his account.

 

The good news it’s only been five days so extending it five days isn’t much of a big deal.  Plus I really don’t mind eating the way I’m eating now.  A couple of years ago when I found out I was at risk for becoming a pre-diabetic I took action to avoid processed sugar so it’s not part of my diet anymore.  This time around I’m determined to reduce inflammation and hopefully get to the bottom of unusual symptoms I’ve experienced for the past several months.  Even if it takes me more than thirty days, I know it’s worthwhile in the end.  Eating well is a gain for me!

Have you tried the Whole30 or any type of reset?  What was your biggest challenge with it?

Interested in being a part of a community for women who want to build sustainable healthy habits?  Consider joining our closed Facebook group, Evoke Healthy Habits.  Evoke Healthy Habits is a community for women to receive support and guidance from one another while going on a journey of change towards a lifestyle of healthy habits.  We have weekly challenges, recipes, workouts, and tips to help you establish healthy habits for the year!  Click on this link and request to join:  www.facebook.com/groups/evokehealthyhabits
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Behavior Change, Books, Health

Time for a Reset! Inspired by Food Freedom Forever

I never thought I would ever try a food RESET.  It’s been in the back of my mind as I’ve read articles about it, but I was always hesitant in trying one.  After reading Food Freedom Forever by Melissa Hartwig, I realized a reset was the next step to optimize my health.

Disclosure:  This post contains Amazon affiliate links.  For more info, visit the Disclaimer and Affiliate Disclosure page.

What is a RESET and why is this important to me?

You may or may not be familiar with Melissa Hartwig’s Whole30 program.  It is designed to eliminate foods that impact your cravings, metabolism, digestion and immune system for 30 days.

During the 30 days of elimination, the focus is to pay close attention to these following areas and see if there are any improvements – “Energy, Sleep, Digestion, Mood, Attention Span, Self-Confidence, Cravings, Chronic Pain or Fatigue, Athletic Performance, and Recovery and any number of other symptoms or medical conditions”.  Once 30 days are up, the foods eliminated are re-introduced in a systematic way to determine which ones are problematic.  With the knowledge which food has a negative impact, it’s up to the individual to decide whether or not it’s worthwhile to eat the ‘unhealthy’ foods given the consequences without the guilt.

The Whole30 is one example of a reset program.  Other types of reset are further discussed in Food Freedom Forever.  It’s up to you to select what type of reset that will work for you best.  What attracted me to a reset is because for the past several months, I’ve been feeling something is off with my body.  It could also be relegated to stress (which is another topic for a future post) but if I can optimize the way my body responds through proper nutrition, then why not give it a try?!  It’s only for 30 days.

I made changes to the way I ate a couple of years ago when I surprisingly found out I was borderline pre-diabetic. You can read more about it in My Journey of Change. But I’ve never done a complete elimination reset so it should be interesting to see the results.

Benefits of a Reset

If you’ve contemplated a reset before, there is a myriad of benefits that might convince you to try it. And none of them have to do with weight loss at all.

During the 30 day reset, the scale is off limits! The emphasis is on what is termed as ‘non-scale victories’. There is a downloadable list of 100 non-scale victories on the Whole 30 website found here https://whole30.com/downloads/whole30-nsv.pdf.  After looking at the list, it’s no wonder so many people have gone through this reset.

One problem I’d like to resolve is knowing if a certain type of food is causing adult-onset acne.  (Yes, I can’t believe at age 41 I would be dealing with acne like I did back in high school). Other benefits I’d like to gain from the reset revolves around Mood, Emotion, Psychology – handle stress better, less anxious – as well as the Inner Physical functions -less fatigue, less lower back pain to name a few.

The Reset Plan

I decided I will follow The Whole30 reset with a few add-ons.  Here is the list of ingredients I would need to avoid as part of the program:

  • ADDED SUGAR
  • ALCOHOL
  • GRAINS
  • LEGUMES (including peanuts and soy)
  • DAIRY
  • MSG, CARAGEENAN, SULFITES
  • NO BAKED GOODS, JUNK FOODS or TREATS with the approved ingredients

I’m adding nuts to this list because I think I may have developed an allergy to certain types of nuts like cashews and possibly pecans.  So I will also be nut-free for 30 days.

The most challenging for me would be to avoid grains (and nuts) but the rest seems doable since I rarely consume them nowadays.

Create Healthy Habits

Melissa Hartwig specifically wrote the book Food Freedom Forever to those who have a difficult time adjusting to the aftermath of the Whole30 program.  It’s about having a strategy so you’re in a place where you feel in control of your decisions of what you put in your mouth.

This is how Melissa defined Food Freedom:

..it means finally feeling in control of food, instead of food controlling you.  It means indulging when you decide it’s worth it, savoring the experience without guilt or shame, and then returning to your regularly scheduled healthy habits.  That’s real food freedom.

Are you ready to set your own food freedom?  Have you tried a reset before?    

My reset starts on Monday 9Jan and ends on Tuesday 7Feb (elimination portion).  The reintroduction phase may take a couple of weeks.  By the end of February, I should know which types of food aren’t the best for my body.  If you’d like to do a reset with me, leave a comment below or request to join the Evoke Healthy Habits Facebook group.
Whole 30 Resources:
whole30.com
The Whole30: The 30-Day Guide to Total Health and Food Freedom
The Whole30 Day by Day: Your Daily Guide to Whole30 Success
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