I fell off the wagon AGAIN? From the Wagon into the ” sugar pool.”
Yes! I have temptations as most and weaknesses at times and recently it somehow seeped in a little… then a little more .. then before you know it Dairy Queen Blizzard is looking like a health food. Naaawww this can’t be healthy?
I have been on a very long travel trip along with addressing a new lifestyle of Retirement. So changes of environment with less than healthy options I am accustomed to along with this new lifestyle has been very challenging. So what happens when we are challenged….temptations are everywhere BRIGHT and LOUDER than ever. And if you are around people who have a different definition of “Health” as you do – their definition starts to look “okay”.
But then it happens.. you know you do not feel right and it’s not the healthy lifestyle you have worked so hard for…so what do you do?
Well once I realized where I was headed by how I felt and checking my blood sugar levels I new I had to put my foot down and get a hold of my Daily Nutrition Plan.
I also realized I was “stressed” from a new lifestyle and this was effecting me and I know how important it is for “Yoga” in my Life. Great Tips for Yoga Therapy Click Here.
As a Specialist in Nutrition with a passion for wellness, I highly recommend the Whole 30 Plan. I have experienced many Nutrition Plans and truly this is one you can make a Lifetyle Change for the better. It is easy to follow and it just makes sense. You eat whole foods – real foods – cutting out processed and fake foods.
Ok so we are exposed to social events and temptations and we always will be – but if after 30 full days of the Whole 30 you will appreciate true food once again. Then, if you continue to eat 80% Whole 30 and 20% (for good food maybe not Whole 30 approved) – you will stay on track and feel the difference.
Below is information from Whole9life.com
Nutrition in 60 Seconds
I eat real food – fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important – I’m careful about where my meat, seafood and eggs come from, and buy organic local produce as often as possible.
This is not a “diet” – I eat as much as I need to maintain strength, energy, activity levels and a healthy body weight. I aim for well-balanced nutrition, so I eat both animals and a significant amount of plants. I’m not lacking carbohydrates – I just get them from vegetables and fruits instead of bread, cereal or pasta. And my meals are probably higher in fat than you’d imagine, but fat is a healthy source of energy when it comes from high-quality foods like avocado, coconut and grass-fed beef.
Eating like this is ideal for maintaining a healthy metabolism and reducing inflammation within the body. It’s good for body composition, energy levels, sleep quality, mental attitude and quality of life. It helps eliminate sugar cravings and reestablishes a healthy relationship with food. It also works to minimize your risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack, stroke and autoimmune.
The 400,000 Hour Body
You want to maximize health and achieve optimal fitness? We’ll tell you exactly how to do it.
Eat foods that makes you healthier, every meal, every day. Eat foods that makes you less healthy infrequently, if at all. Eat just enough to support activity levels and goals.
Exercise. Work hard, but more importantly, work smart. Too much volume, intensity and frequency is just as bad as too little.
Recover. Devote as much effort to recovery practices as you do to exercise. This is not optional. Most fall miserably short in this category.
Sleep 8-9 hours a night, in a cool, dark room. Make time for this. You can get away with less, but only if it’s summer.
Manage your stress. Deal with it in a healthy fashion. Stress will undermine all of the above, and is perhaps the most important factor (after nutrition).
Do this, day in and day out, for years and years and years, as consistently as you can.
We Don’t Do Shortcuts
If you do these things, as often as you can, as consistently as you can, for as long as you can, you will be healthy. You will be fit. And your body composition will reflect that. Trouble is, that’s not anywhere near as much fun as the promise of a shortcut. And it’s nowhere near instant gratification.
But anything worth doing is worth doing right. And when it comes to your health, “right” is the only way you should consider. So we don’t offer you fads, false promises, or miracles. We’ll just tell you what you need to do to earn your 400,000 hour body – not just today, not temporarily, but forever.
Since April 2009, more than one hundred thousand people have successfully completed our Whole30® program with amazing results. Here are the official program “rules.” For in-depth information about the program, recipes, and success strategies, refer to our New York Times bestselling book, The Whole30.
The Whole30 Program Rules
Yes: Eat real food.
Eat meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed. Don’t worry… these guidelines are outlined in extensive detail in our free shopping list.
No: Avoid for 30 days.
More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.
- Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
- Do not consume alcohol in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
- Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
- Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
- Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
- Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
- Do not try to re-create baked goods, junk foods, or treats* with “approved” ingredients. Continuing to eat your old, unhealthy foods made with Whole30 ingredients is totally missing the point, and will tank your results faster than you can say “Paleo Pop-Tarts.” Remember, these are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, regardless of the ingredients.
One last and final rule: You are not allowed to step on the scale or take any body measurements for the duration of the program. This is about so much more than just weight loss, and to focus on your body composition means you’ll miss out on the most dramatic and lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat or taking comparative measurements during your Whole30. (We do encourage you to weigh yourself before and after, however, so you can see one of the more tangible results of your efforts when your program is over.)
The Fine Print These foods are exceptions to the rule, and are allowed during your Whole30. Clarified Butter or Ghee. Clarified butter or ghee is the only source of dairy allowed during your Whole30. (Plain old butter is not allowed, as the milk proteins found in non-clarified butter could impact the results of your program.) Refer to our Butter Manifesto for details. Fruit juice as a sweetener. Some products will use orange or apple juice as a sweetener. We have to draw the line somewhere, so fruit juice is an acceptable ingredient during your Whole30. Certain legumes. We’re fine with green beans, sugar snap peas, and snow peas. While they’re technically a legume, these are far more “pod” than “bean,” and green plant matter is generally good for you. Vinegar. Most forms of vinegar (including white, balsamic, apple cider, red wine, and rice) are allowed during your Whole30 program. The only exceptions are vinegars with added sugar, or malt vinegar, which generally contains gluten. Salt. Did you know that all iodized table salt contains sugar? Sugar (often in the form of dextrose) is chemically essential to keep the potassium iodide from oxidizing and being lost. Because all restaurant and pre-packaged foods contain salt, we’re making salt an exception to our “no added sugar” rule.
– See more at: http://whole30.com/step-two/#sthash.PdY4weaX.dpuf
Check out the websites below and they have an awesome book to keep you on track.