Fresh start fall—I think that’s a fitting name for this time of year, don’t you?!
Back to school.
Even though I am no longer in school (at least for now—#EternalStudent), there is something about this time of year that motivates me for a fresh start.
I’ll never forget the August of my 4th grade year (minus the actual year…that was so long ago!).
I had my first-day of school outfit picked out about a month before (Limited Too’s latest duds of course). A new backpack donned with all my favorite keychains. A brown paper sack for carrying my lunch—no more babyish lunchboxes for this chick. The comforts of three of my closest friends in my home classroom. And the determination that this year was going to be MY year:
- The year I was going to get a boyfriend.
- The year I was going to become one of the most popular girls in my class.
- The year I was going to wear a killer outfit—everyday
- The year I was going to make straight A’s.
- The year I was going to excel on the basketball court.
- The year I was going to become a prettier version of myself.
Looking at these goals now, my first thought is: HOW NAIEVE!
Ever since that age, however, fall, to me, has always symbolized a FRESH start for new goals, new routines and new perspectives.
However, unlike my 4th grade self, my ‘fresh starts’ are a bit more realistic, health and heart-centered.
For instance, my ‘fresh’ start for this fall in particular is to bring back focus to my daily, otherwise continually growing to-do list. (#ILoveLife)
In a business sense, this means: Focusing on the one to two projects, programs or endeavors I genuinely want to devote my time to this season, and hone in on giving all of my energy to those (as opposed to spreading myself too thin).
On a personal note: This means, sticking tried and true to my values for Operation Self-Care (after all, if YOU don’t put on your oxygen mask FIRST, then you can’t help others right?): Ensuring enough sleep, quality workouts (not necessarily quantity), good nutrition (always), and…social life (super easy to neglect when you are a busy girl).
What about you?
What are your hopes for this new, fresh school year? What will your routine look like?
This past weekend, I ran into an old friend at the grocery store I hadn’t seen in years. She was carrying around a Whole 30 Cookbook, and as we stood there catching up, she told me she was starting the “Whole 30” for the first time and that she was a little bit nervous about what the new routine would entail.
If you have not heard of the Whole 30 before, essentially it is a 30-day ‘Eat Real Food’ program, inspiring thousands to think twice when it comes to the Standard American Diet as we know it.
The basic premise of the program is to eat real food, namely: meat, vegetables, nuts and seeds, essential fats and oils, little starch, no sugar, alcohol, grains or dairy.
In other words: Get back to eating how your body was wired to eat.
Some may call it “Paleo”, others: “Super hard to do”, others: “Life changing.” Whatever your take is on eating real food, the Whole 30 has been a highly effective program for helping thousands reach new goals of wellness, weight loss and getting “back on the bandwagon” if they’ve fallen off in the nutrition department.
“I was gone a lot this summer traveling and I just feel blah from all the eating out I did. I am ready for a fresh start,” my friend said.
There it is again. That buzzword. (#FreshStart)
While the kids are beginning a ‘fresh start’ back to school this time of year…What fresh start are you hoping to make?
Ironically, as my friend discussed her new intention to eat real food and start the Whole 30, it affirmed more and more my own mission to empower individuals to take the leap from OVERWHELMING to DOABLE when it comes to making a changes in their nutrition.
Inspired by my clinical work with clients around nutrition, habit change, eating disorder recovery, health concerns, and even some work with the Whole 30 program, I’ve realized something is often missing in quick-fix approaches, detoxes and many programs:
Sustainability.
The ‘un-sexy’ thing about any lifestyle change is that—no matter how much we like to think it can happen in 30 days…or in 2-weeks…or overnight…substantial lifestyle change takes a little more time.
That being said however, through that PROCESS of lifestyle change, you can totally have one heck of an EXCITING journey [and it doesn’t have to be “so hard”] and DEVELOP HABITS AND TRANSFORMATION—that are sustainable—every step of the way.
While a quick fix, fad diet, or 30-day program can reap some tremendous results for several who embark on the challenge (and I am a big fan of the Whole 30 for many people in making some big changes)…
If these challenges were really effective, why is it that so many people start them, already with the thought in their mind that they are “rewarding themselves” with cookies when the challenge is over?
Or why is it that they soon “fall off the bandwagon” days, weeks, months down the road after the challenge or diet is said and done?
And lastly, why is it that people who go through a program like Weight Watchers, or P90X, or the Whole 30 and have to “go back on it” if and when they want to “clean up” their diet again?
There is some missing link here in truly making changes you were able to make in whatever challenge or routine it was…Sustainable.
Such is the case with NOT ONLY the Whole 30, but really anything we do in life that is intended for change and has a time cap or expiration date on it.
For instance: Eating disorder treatment. In and out for 14 years, each time I would go into treatment, I was already determined that my life would not have to be that way forever. As soon as I was out 3-6 months later, I could go back to my old comforting ways.
Or another example: P90X—90 days of intense fitness to a hot bod…then…what? Oh yea, in order to answer that question, the makers of Beach Body were forced to problem solve that with Insanity videos and P90X2.
Or one more: Your Highschool Reunion or Wedding. You have a BIG event coming up, and in order to prepare for the big event, that date, you vow that you are giving up the Ben & Jerry’s, kicking up the exercise routine, and eating all of your meals at home—no more happy hours and queso for you. You reach your goal of fitting in that dress, but after all that laborious work of ‘getting there’, you are ready to do anything BUT eat chicken and broccoli, or bicep curl a dumbbell. And thus, once the event is over, so is anything remotely health related—at least for a time.
Have you ever started something, only to already be ‘over it’ in your mind?
Already “checked out” mentally—knowing you will do whatever it takes in the short term to “stick to it”, but you ALREADY KNOW it is not sustainable?
Why even bother then? #SelfSabatoge.
Been there. Done that.
Nevertheless, if you are considering on embarking on the Whole 30 through a THRIVE perspective, here are my Top 16 Tips for Surviving and THRIVING During (And After) YOUR Whole 30 Challenge:
- 1. Eat Carbs. The Whole 30 is NOT the Atkin’s diet, and if you are a fairly active individual and/or you have a functioning brain—you need carbs to function. A lot of people on the street assume the a Paleolithic approach to eating=NO CARBS. And that is just not the case. “BUT…What about the whole no bread, no pasta, no cereals?!” GASP!! What are you to do? Calm down. True, grains are not going to benefit you on this program, however for those types of foods, anything that calls for flour in a recipe, or breading, or breadcrumbs you can make with almond flour or coconut flour. In addition, spaghetti squash is wayyyyy more flavorful and tastier than boring plain noodles, cauliflower rice tastes just like regular rice, and Steve’s Paleo Goods makes some awesome cereals. Phew. Options. And don’t forget, veggies are carbs! And you need lots of those (#Vitamins&MineralsToTheMax). In addition, starchier veggies (sweet potatoes, potatoes, carrots, squashes) are GREAT around your workouts. Don’t fear the carbs—it’s a 5-letter word, not 4 : ).
- 2. Out of Sight. Throw it out. Whatever it is—the foods that ‘trip you up’ or that you ‘have to have’—the cookies, the popcorn, the Crystal Light, the alcohol, the ice cream, the crackers—whatever it is, if you find certain foods controlling you, rather than you controlling them, no time like the present then to take back the reins. “I just have to have XYZ…” Ever said these words before? You CAN have them certainly in any sensible, sustainable diet! (80/20, 70/30 people)…but for a time, in order to do just that…sometimes we must abstain from the things that have hold over us (or our tastebuds…and minds). Cravings are greatly psychologically rooted. Your body does become wired to ‘need’ or ‘demand’ these foods…but it initially started in your mind.
- 3. Throw Out the Scale. This is already recommended in the WHOLE 30 protocol, but I am going to say it again: THROW OUT THE SCALE. YOU are not a number, and just like 100 calories of Cheetohs offers completely different nutrition than 100 calories of say steak or Power Greens…a number is only a REFLECTION of your health, your body composition, etc. (there is more than meets the eye to YOU and your health and physical goals). No tucking it in the back of your closet to think about…you don’t need it, nor will you ever need it again if you are all about making over a new healthy lifestyle. Scales just weigh YOU down. #Anti-gravity!
- 4. Have Fun With It. eggs and bacon, salad, chicken and broccoli, eggs and bacon, salad, chicken and broccoli, …you don’t have to eat the same thing every day. Variety is refreshing to the tastebuds. Chicken curry…bison chili over butternut squash…turkey meatloaf and cauliflower mash…egg & sausage muffins…citrus salmon and roasted asparagus… Seriously, eating is ANYTHING but boring. And if you are looking for inspiration, Google can give you LOTS—Google “Whole 30 recipes” and go to town—47, 200,000 results to be precise.
- 5. Do the Same Thing & Get Different Results. In other words: Consistency. We all know the definition of insanity: Doing the SAME thing and expecting different results. For any life change you hope to make though consistency wins out TIME AND TIME AGAIN; Doing the same things—is what is going to help you see the goals and results you desire.
- 6. Strength in Numbers. Who’s your support team? You need ‘em! A friend or two? A group at your gym or kids’ school? A meet-up group? Your spouse and kiddos themselves? Loop in a friend or two or three into doing this together.
- 7. So What? Out to eat and you ordered something you ‘shouldn’t have’? At the movies and could NOT resist the popcorn? Out on the town, and a little beer never hurt. Whoops! Speedbumps! They are bound to happen. Ok. So what? No WHOLE 30 police are coming to arrest you. Recognize it. Acknowledge it. And move on. The past is the past. Reset your mind for the next meal—not “tomorrow I will do better” or “I guess it’s all over now.” Nope. One and done—move on.
- 8. Killer Muffins. And Pancakes. You’ve got to try this muffin recipe (see below) and my signature Banana Pancakes (with an egg over-easy and a little smear of nutbutter on top of course). Must try.
- 9. Be Prepared. There’s nothing worse than coming home from a long day at work or meetings or other busyness—only to have an empty fridge, or frozen meat, or other foods that need preparing. Cook your sweet potatoes and roast veggies in bulk for the week. Have thawed meat in your fridge at all times. Stock up on some quality-source rotisserie chickens, keep canned tuna/salmon in your pantry, a box of spinach or other salad greens in your fridge, eggs and bacon—something, anything, around and easy to prepare in a pinch. A go to? ‘Kitchen sink’ stir fry: Toss in ground turkey, bison or beef into a skillet with 1 tbsp coconut oil + 1 tbsp coconut aminos + power greens + any other veggies of choice + garlic, sea salt and pepper. Serve over homemade cauliflower rice. OR, reheat a sweet potato in the oven and stuff it with ground turkey meat or pulled chicken + sautéed kale in 1 tsp coconut oil + 1-2 TBSP coconut butter on top. Dinner is served.
- 10. Explore New Hobbies. Not sure what to do now that you ‘can’t’ go to happy hour? Or out to dinner? The world is your oyster and socializing does not just have to be confined to eating out and drinking cocktails or wine. And if you do go to happy hour, request a sparkling water, and focus more on the actual socializing (connecting with others). You don’t need alcohol to do that—you really don’t. As for the menu at the restaurant—get creative. Most every restaurant serves meat and veggies in some shape or form. You don’t have to default to salads every time. Do your best, and get in some good protein and veggies—with maybe some extra virgin olive oil, black olives, or avocado alongside them (if these items are served in any of their other dishes or salads, chances are, you can get them)
- 11. Check in with Yourself. Get to know how your food makes you FEEL! I encourage you to keep a food log journal for at least the first 2-weeks of the program, and note NOT ONLY what food that goes into you mouth, but how you feel (physiologically, emotionally, psychologically. In addition, get in touch with your hunger-fullness cues. In this journal you will:
- Rate your level of hunger-fullnexs on a scale of 1-10, 1 being “starving”, 10 being “Thanksgiving full”. Note these numbers next to where you write down your food.
- How do you feel before the meal? (Shaky? Headache? Constipated? Stressed?) Chart it. How about after a meal? (Energetic? Bloated? Guilty? Deprived?) Chart it once more.
- Begin to realize what your hunger cues look and sound like (headaches, fatigue, growling stomachs, etc.), as well as how your food is making you feel—literally
- 12. “Shoulds” Be Gone. I ‘should be…’ or ‘I shouldn’t be…’ Often times when we are in ‘diet mode’ we get into this drill sergeant mode that barks what we SHOULD or SHOULD NOT do…or ELSE! That voice is not only stressful, but exhausting. Have you ever tried to reach a goal, so badly, that all you could do was think about that goal…or that change you wanted to make…or that thing you had to accomplish by a certain date or time frame…only to struggle more with actually “accomplishing it”—or feel like no matter what, you just couldn’t reach it? By vowing to ‘should’ or ‘shouldn’t’ yourself less, you actually gain more freedom and power in making positive changes. (“I SHOULDN’T think about craving chocolate”… “I SHOULD only order the grilled chicken and broccoli”… “I SHOULDN’T try a bite of that”, etc.). INSTEAD, for all of your daily choices and thoughts—simply think about self-care from the inside out: What would the healthy me do in this situation? Radiate from there!
- 13. Probiotic Power. Clean good food will go a long way! But for many starting the Whole 30 (as in like everyone), gut health is uber important and oftern a forgotten factor in the ability to absorb and assimilate all the wonderful nutrients you are taking in. Improve your gut flora with a probiotic to kill all the bad bacteria in your gut (i.e. we have 100 trillion+ bacteria living in our guts alone!). My fav supplement? Prescript-Assist. Take 1 in the morning, and 1 in the evening.
- 14. Stress Less. The Whole 30 is more than just a diet. It’s really about shaping and changing up your lifestyle. Along those lines, in order to reap the full benefits of the program, stress MUST be addressed. After all, when we are stressed all of our processes (metabolism, hormones, digestion, immunity) go CAPUT! Easier said than done? Just like cleaning up your diet takes some mental effort and energy at first…so does stressing ‘less’—but with some forced practice under your belt (i.e. stepping away from the computer to get some Vitamin D, taking a break from work work work to read a book for fun or allow some fun into your daily routine, finding a type of exercise that you enjoy, meditating for 8-10 minutes, checking out some yoga, etc.) less stress is on your way.
- 15. It’s Not About the Food. It’s a lifestyle. A huge part of seeing success involves the things you do, outside of simply eating or not eating certain foods. I’m talking about food hygiene practices:
- Smell your food while its preparing
- Sit down and relax to eat
- Converse and commune while eating
- Chew food slowly and well
- Put your fork down after your bite
- Drink water preferably 20 min before and 20 min after the meal
- 16. Perfection Does NOT Exist. Remember food and what you eat or not eat in a lifetime is not about being “perfect”…Instead, it’s about practicing self-care. Stick to a 90/10, or 80/20 philosophy when it comes to clean eating.
Check. Check. Check.
Now you’re ready to embark upon change—with a sustainable approach.
And, if it still feels a little overwhelming, or you are desire a little bit more individualized approach to “making change” or “getting healthy”, THRIVE’s Fuel Program could be for you.
THRIVE’s Fuel Program is meant to be an enhancement to great programs like the Whole 30—coaching you on how to make REAL FOOD an actual sustainable part of your daily life.
THRIVE Fuel is a ‘missing link’ in taking on the “challenge” and transforming your relationship with food for long-term results from the ground up (in other words: teaching you how to make lasting changes and practical lifestyle habits that you can continue on with—not just stop at the end of 30 days because the challenge was “too unrealistic”).
THRIVE Fuel is particularly effective for those:
- Who have struggled with eating disorders or disordered eating and desire a healthier relationship with food, but don’t want to get caught up in too many rules
- Who are athletes or into performance fitness and need help navigating how to get enough fuel via ‘whole foods’
- Who have struggled to maintain long-term success or results on any diet or program they’ve tried
- Who are overwhelmed by the amount of changes they have to make to follow a 30-day guide
- Who have NO IDEA where to even begin
- Who desire a 1:1 approach to help them stay accountable or keep on the path towards their goals
- Who have “tried” a program with the Whole 30, but found it completely restrictive and unsustainable
- Who want to know the WHYS behind WHY they need certain foods (and don’t need certain foods) in their diets
During THRIVE Fuel clients will get:
- Education around the Whole 30 and ‘real food’ principles with an actual person to answer any questions you have along the way
- Teaching and guidance in intuitive and mindful eating practices: Getting in touch with your mind and your gut
- Practical ways to begin making change, instead of feeling like you have to go from 0-60 in 5.2 (seconds)
- Guidance in coping and conquering any disordered eating and eating disorder behaviors you are currently dealing with
- Support for making the transition to real food without going orthorexic
- An individualized protocol fit to your current lifestyle and goals
- Regularly scheduled check-ins via in-person, Skype, phone or e-mail to ‘stay on the path’, ask questions, and receive a play-by-play guidebook if needed
- A community of others “going through it” and new friends along the way (via online and locally if you live here in Austin)
For more information on THRIVE Fuel: if it’s for you, logistics, costs, FAQs, shoot me an email at [email protected] and let’s chat.
Whole 30 Carrot “Cake” Muffins Recipe
Ingredients
- 2 cups blanched almond flour
- 2 teaspoons baking soda
- 1 teaspoon celtic sea salt
- 1 tablespoon cinnamon
- 1 cup dates, pitted
- 3 ripe bananas
- 3 large eggs
- 1 teaspoon apple cider vinegar
- ¼ cup coconut oil, melted
- 1 ½ cups carrots, shredded
- ¾ cup walnuts , finely chopped
Directions
- In a small bowl, combine almond flour, baking soda, salt, and cinnamon
- In a food processor , combine dates, bananas, eggs, vinegar and oil
- Transfer mixture to a large bowl
- Blend dry mixture into wet until thoroughly combined
- Fold in carrots and walnuts
- Spoon mixture into paper lined muffin pan
- Bake at 350° for 25-30 minutes