Laura's Whole 30 Tips for Success:
- Plan ahead (grocery list, cooking prep tools, family/friend commitments)--this is crucial. Sometimes I hear people say that doing the Whole 30 is socially limiting; however, with the right planning (and understanding family and friends--and if they are not, well...) you can in fact stick to your plan and still spend time with loved ones. I actually saw more friends throughout this month (and called or emailed them) because I had the energy to do so.
- Budget a bit more for groceries during the month (OK, maybe quite a bit more, but think about how much you will save by not drinking alcohol or having extravagant dinners out). I was able to cut some costs by stocking up at Trader Joe's. Then, I'd start at the lowest price point store and buy everything I could find there. If needed, I'd then go to specialized stores for the more unique ingredients and organic meats.
- Find the portion size that works for you. This was a bit different from previous Whole 30 experiences. My husband and I had strictly adhered to the guidelines in the book for portions previously and found we had less energy and were hungry frequently. This time I went more with what my body needed to function for crossfit, morning cardio, and longer walks with our puppy. I did not go overboard on portions, but I had a bit more fruit/ sweet potato in the mornings and added in a few snacks. This model worked for us; however, it may not yield the desired weight loss for some. Since weight loss was only part of the reason for this Whole 30, this was a tweak to the program that helped achieve other results.
- Have plenty of water, tea, and seltzer available all the time. I had one (occasionally 2) caffeinated teas throughout the day and a gallon of H2O. Once I finished the gallon of water, I'd supplement with a fun seltzer or a calming tea. I attended a book club where wine was offered, but opted for seltzer. Since that was already Day 28, it was an easy switch.
- Make note of positive changes in your body and lifestyle throughout the program. In this fourth round, I found clearer skin, looser clothes, improved energy (I even had some of those mystical "Tiger Blood" days), but by far, the most beneficial changes were in my sleep and behavioral patterns. I am a light sleeper and often have very vivid (sometimes upsetting) dreams. Around Day 10, my sleep was the best I've experienced in years! I needed to go to bed around 9 and I fell right asleep into a deep, comfortable slumber. However, instead of having a battle with my phone snooze in the morning, I almost always was able to pop up at 4:30AM to get started with my day. I'd work for about 30 minutes, and then head over to the gym for a morning cardio session. As a result of these fantastic changes, I completed 28 perfect bricks for 2015 in January!
- Follow other Whole 30 participants on Twitter and Instagram (and Facebook if you are on it). I found the Whole 30 recipes IG account to be super helpful and full of tips. Also, reading about positive stories is inspiring. Retweet, repost, and comment as it keeps you accountable and invested.
- Buy some excellent cookbooks and utilize online recipes. My go to books this round were Well Fed 2 and Practical Paleo. However, I found great ideas on the Whole 30 website and through Instagram accounts. Keep the foods different and interesting. I discovered cauli rice and it has transformed my view of cauliflower. Also, be sure to check out some of these websites for additional recipes. Check ingredients to ensure they are Whole 30 compliant as some may be paleo but not Whole 30 compliant. http://whole30.com/; http://theclothesmakethegirl.com/; http://nomnompaleo.com/; http://goodcheapeats.com/ For my next Whole 30, I'd like to buy the book Bowls of Love.
- Ignore the critics. Whole 30 is not for everyone nor can everyone stick to the guidelines. This is your experience and it is something you choose to do to improve your health. Feel good about the choice you have made and persevere through the 30 days. Surround yourself with people who support your decision and are not going to whine if you cannot indulge in a beer or a cookie.
- Exercise and take on some new projects. When I eliminate excess eating, drinking, and lounging, it is incredible how much time I free up in the day. I was much more committed to crossfit, added in yoga, and started a 365 day declutter challenge. I literally was able to conquer my tasks before much of the rest of the country had their first cup of coffee--how awesome is that!
Laura's Final Results:
- Improved sleep patterns
- Noticeably better mood (able to deal with anxious situations/stress much easier)
- Tons of energy (2-3 varied workouts every day)
- Clearer skin/smoother hair
- Lost nearly 7lbs
- Shrunk 9 inches (just from the places I measured, could be more)
Why would I stop this then? The Whole 30 is very stringent and life is going to throw some situations at me where it just will not be possible to remain on the program. However, I am considering extending this to a Whole 45 as I have nothing on the calendar preventing me from a continuation. At the end of February, I have a work trip in St. Petersburg, FL, so I anticipate that as a challenge. Stay tuned for my next blog as I will share a few races in the works for 2015. Also, next week, I start back at spinning class, so it will be good to get back in the saddle.
~Laura
