Week 1 "WHOLE30" Update

Well, you guys. I’ve officially accomplished one whole week of my Whole30 Basic Reset!

[pats self on back]

I have to admit, it’s been easier than I thought it would be. I didn’t realize how badly my body was CRAVING whole, real foods after the holidays/traveling so much lately - but man, is it happy now!

Here are my “rules” for my reset (which is not a traditional Whole30, but one I knew I could fully commit to):

• no dairy/gluten (which I try to avoid anyway)

• no alcohol (this has been the hardest part, because I loooove my wine!)

• no added sugar

• limit grains/legumes (mainly to quinoa and/or beans)

• limit stevia

• limit caffeine to one cup a day (then a decaf/matcha after that, if needed)

• no tracking macros (I’m only keeping track of my protein and fiber intake, since I struggle with these on a daily basis)

• aim for earlier dinners to allow at least 12 hours between my last + first meal (which helps with digestion, blood sugar sensitivity, bloating, energy levels, etc.)

I’ve also been trying to incorporate a “Fab Four Smoothie” once a day, thanks for reading Kelly Leveque’s new book Body Love Everyday. If you’re not familiar with her philosophy, it basically encourages you to include the “Fab Four” (protein, healthy fats, fiber, and greens) in every meal and limit starchy/processed carbs to help balance blood sugar throughout the day. Smoothies are a great - and EASY - way to do that! So I’ve been having a smoothie either in the morning or at night, depending on what I’ve craving. You’d think a smoothie would get old after a few days, but there are sooo many ways you can change up a smoothie, so it actually doesn’t get boring!

So since sticking to these “rules”, here are some things that I’ve noticed within the last week:

• increased energy

• better sleep

• less anxiety

• less cravings (especially for snacks carbs like GF pretzels)

• no “crash” mid-afternoon

• less bloating

• pants fit better (hollaaa!)

• better digestion (read: bowel movements - sorry if that’s TMI)

If this is what week one looks like, I can’t wait to see what happens in weeks 2-4!

Let me know if you guys have any questions about my reset/whole30 in general. And please let me know if you’re still hanging with me so I can cheer you on, too!

XO

How to Stay on Track During the Holidays

Did you know that Americans gain an average of SEVEN POUNDS during the Thanksgiving/Christmas season? Not even kidding! That’s likely because a lot of people throw caution (and any healthy changes they’ve made) to the wind and eat themselves silly. But I’m here to tell you that DOESN’T have to be the case!

Picture Credit: 123RF

So how can we stay on track during the holidays, while not feeling deprived? Here are some of my top tips:

1. Load your plate up with whole, nutrient-dense foods first. You know I’m all about practicing moderation/balance, and the holidays are another good example of that. Lean proteins and fruits/veggies are going to fill you up without leaving you feeling heavy and lethargic. Then, if you’re still hungry, you can have a few bites of those special foods you love during the holidays (which, for me, is chicken and dumplings and fried okra). Just remember to stop eating when you’re satisfied - not when you’re stuffed like a tick!

2. Drink lots of water. We don’t realize just how much salt goes into those holidays meals…that is, until the end of the day when our rings are tight and we feel bloated. By drinking water throughout the day (aim for at least 64oz, but I tend to drink up to a gallon a day!), you’ll help flush out some of that sodium, which will help to minimize that unwanted puffiness. If you’re going to indulge in some cocktails or wine during these meals, try to chug a glass of water between drinks to keep you hydrated.

3. Move your body when you can. I’m not saying you need to run 5 miles or do a HIIT class every day to “negate” the calories you’ll be ingesting - that’s definitely not a healthy mindset! But just moving your body each day through gentle stretching, yoga, or a casual walk can not only help with digestion, but also give you a boost in both mood and energy.

4. Don’t stress! Holidays are about enjoying time with loved ones and making memories - not focusing on tracking macros, worrying about eating something out of your dietary “norm”, or weighing yourself. When you practice moderation and give yourself grace, you’ll find that you enjoy things a whole lot more!

I hope this helps some of you navigate the holidays with less stress, restriction, and fear. Let me know if you have any specific questions - I’m just a comment/email away! Merry Christmas and happy holidays, babes!

XO

Close Out the Year STRONG

There are only 37 days left in 2019.

THIRTY-SEVEN.

Most of the time, people postpone starting any type of fitness/health commitment until the beginning of the new year. Cue Whole30’s and Weight Watcher meetings and juice cleanses. But Rachel Hollis (if you don’t know who she is, click here and then then let the obsession begin) had a great point when she said why wait till then? Why not use every day that’s left in this year to set the tone for next year? SO. MUCH. YES.

I personally have slacked off waaaay too much this year, not making my health + fitness goals a priority. I didn’t push myself in my workouts, I allowed far too many cocktails to be consumed (ugh), and I didn’t my self care a main focus to ensure my mental health was in a good place. As a result, I’ve lost a lot of muscle, gained some unwanted fat, and had an all time high in anxiety levels.

So I’m doing what Rachel suggests. I’m using the next 37 days to kickstart my journey to get back to my best self - both mentally and physically. Who’s with me?!

To make things easier in this journey, I’m offering a huge sale on all of my downloadable programs/nutrition guide + cookbook. Oot oot!

All you have to do is click here, add the goods to your cart - you don’t need a discount code or anything. Then download them to your smart device and/or print out to have on hand for a quick reference. Then LET’S DO THIS, you guys!

2020, we’re coming for you in a BIG way!

XO