Tag Archives: food

Meal Planning – You can do this!

I’m proud to say that despite having a new baby in the house, my hubby and I have maintained our “make meals for the week in advance” schedule. We usually hit up the grocery as a family on Saturday or Sunday morning with our list in hand. We prepare lunches for both of us for 4 days and get ingredients for dinners as well for 4 nights. We also plan out what we’ll eat for  breakfast and make sure to have that prepped and ready, too.

If you are having trouble staying on track with whatever health goal you have and you AREN’T pre-planning your meals – my advice would be to start now! Even if your excuse is that your schedule is too hectic – I would argue that taking a few minutes to pre-select your meals, hit the grocery store ONCE and get all the goods and spending a few hours in the kitchen one day a week would help you have MORE time during the week. I can’t believe how much time I used to spend deciding what to eat on the day of before work. I would open my fridge and stare at the contents, look in the panty for any sign of something decent…and then struggle to think of anything  I could put together with what I had already. This often ended in frustration and I would just get something “out” which was typically unhealthy and more expensive than bringing food from home.

We have been doing this “meals in advance” thing for almost 4 years and we have definitely seen savings in terms of calories and dollars. And of course, time. If you aren’t a chef in the kitchen – there are so many resources for quick and easy meals available on the internet. Your meals don’t have to be gourmet!

Have I convinced you yet?

To get started you have to follow some rules:

1) Pre-select the meals. Check out some websites (eatingwell.com & cookinglight.com are 2 of my favs, as well as paleomg.com if you are looking for wheat free ideas) and select FOUR meals to make. You’ll pick 2 lunch style options and 2 dinner options.

  • You’ll be eating each meal twice which helps with the excuse of not wanting to buy a meal for just one person – because you’ll always be eating it twice. OR I guess if you don’t mind repetition – you could just pick 2 meals and eat them all 4 times instead (this would only work if you are doing this solo though)!
  • We give ourselves one lunch out and one dinner out each week so that we can still be social or attend work events that are over lunch/dinner, etc.
  • Make sure you consider your circumstances for lunch – do you have a fridge at work, a microwave? Toaster oven? Pick meals that will be easy to eat at work.

2) Make a LIST with all the ingredients you’ll need from each recipe BEFORE you set foot in the grocery store. Pick recipes that use the same ingredients to save even more money. So say you are going to make steak tacos and want to do a home made pizza – you could use the same cheese and vegetables for both. See?

3) This must be said: STICK TO THE LIST WHEN YOU SHOP. DO NOT VENTURE FROM THE LIST!

4) Pick a day, afternoon, night, morning (whatever) to prepare your meals. We always make our lunches in advance and put them in 1 serving containers so in the morning it’s a quick grab and go before work. Over the past year we’ve gone back and forth between making dinners in advance and waiting till the night of to make the dinner. It all depends on your schedule. But knowing what you are going to have for dinner and already having all the ingredients will save you tons of time and energy night of!

  • One thing we’ll do is do any prep work that might need to happen for dinner in advance. I’ll use the taco example again (we love tacos) – you could do that as a dinner but you could make the taco meat/veggies in advance so you just have to heat it up and crisp up the taco shells. Throw some beans on the side and you’ve got a meal.

Pyrex Storage Set from Amazon $25

One thing that really helps with this approach is to invest in some decent containers to store your portioned lunches/dinners. We use glass pyrex containers and we have a variety of sizes (small and large rectangles, different sizes of bowls, etc). Make sure whatever you get has lids that seal effectively to keep your food yummy.

The bottom line is that everyone is busy – but scheduling in time to eat healthy (or just to eat within a budget) is do-able. If we can do it in a family where we both work full time and have a new baby, you can do it, too! Start small – maybe just prepare lunches in advance and see how it goes!

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Life Lemons & Making Lemonade

 

It’s been 9 weeks since I had major surgery. I’m feeling a lot better in terms of the incision healing. My swelling is gone, and if you were to see me out and about – you probably wouldn’t guess that I just had a baby you would probably just think I needed to lose some weight.

Over the last 5-6 years, even though I’ve always been technically overweight, I still was muscular and athletic. I was strong and always felt like I was “working on it.” I felt capable of trying new workouts, even if I wasn’t always the best in the class. I had more energy, my metabolism was off the charts.

I miss that person desperately. It feels like I’ve lost my dearest friend and I look at myself in the mirror and I’m not sure I really recognize this person I’ve become. I know that I birthed a child and that no one expects me to just snap back immediately to that person I was a year ago. But for me, it’s tough. I got the green light to work out moderately again at my postpartum check up around week 6. I was so excited to try and start incorporating some exercise again. And it was like the evil villain heard the news and decided to snatch my joy. I woke up  soon after with incredible pain in my knees. It hurt to walk, it hurt to move my knee joint, it hurt to go up/down stairs, it hurt to try and kneel or squat (try giving your baby a bath without kneeling/squatting!). Everything hurt. I thought it would pass – it was just some crazy after effect of the relaxin hormone/chemical (not sure what it is exactly) in my body passing through. *sigh*

But here we are, starting on week 10 and I’m still in a lot of pain. I’ve tried massage and chiropractor, I’ve tried ignoring it, I’ve tried walking more, walking less. I’ve tried stretching, heating pad, icing it – elevating my legs, I’ve tried monster size ibuprofen. I have an appointment with an acupuncturist scheduled. I’m out of ideas. I’ve heard from some others in the same boat as me, but it seems like no one has any cures other than just time. And I guess I’m impatient, I feel like knee pain impacts everything else. You sort of need your knees to do almost anything active..particularly when I’m taking care of my baby all day long in a house with 2 sets of stairs.

So I complain about this only to tell you that if I can’t really exercise right now, I can’t use that as an excuse to spiral out of control. I have to control the things I CAN control and wait for my body to fully recover from pregnancy and surgery, even if it is taking way longer than I imagined to just be able to walk without pain.

July Detox!

So my hubby and I are doing a bit of a detox this month. I’m not going on a diet – don’t worry – I know that is unsafe while breastfeeding. But I can do something about what I’m putting in my body. We are cutting out all fast food and working toward no processed foods. I think these are hard to avoid 100% of the time, but we are going to try to be at 90% unprocessed this month. If i buy something that is in a package – I can at least pick items that are as natural as possible. I can totally do that!

We are going to reduce our eat out meals – 1 lunch/1 dinner out during the week and I know we will have to work hard to get our weekend eating out adventures under control, but we can do it. When I do eat out, I can make better choices.

And at the end of this month – I know I will feel better because I’ll be DOING something about my health instead of just waiting to feel better to get started.

Life isn’t always how you plan it, and having a baby has big a big lesson in “control” and how much I don’t have control over a lot of things in my life like my schedule! But that doesn’t mean I should throw away everything I’ve worked for over the years – I just need to find comfort in the things I can control and rock it.

I’m not putting a weight loss goal on this monthly detox – because I’ve lost about 35 pounds already and I’m not sure that I’ll be able to lose the last 10 until I stop breastfeeding. But if I do – then great! But my goals are to feel better, and to feel like I’m doing SOMETHING about my health since I can’t exercise like I want to yet.

I’m feeling very “when life hands you lemons, make lemonade” right now. So I’m just going to go with it and see what happens!

 

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Holiday Weight Gain – How are you preparing?

Happy Monday! There are a lot of reasons I hate the onset of colder weather, but lately I’ve been appreciating the lack of mosquitoes eating me alive every time I go outside to play Frisbee with my pups. As winter approaches, it’s easy to slack off on your fitness and healthy living goals. Putting on those comfortable sweaters instead of squeezing into your swim suit makes those extra pounds seem nonexistent. Trust me, they are still there!

Even though I’m not in weight loss mode now since I’m pregnant, I’m still trying to get my head focused on staying as healthy as possible during and after this pregnancy. And if you are like me, Thanksgiving, Christmas, and New Years (and all the other holidays celebrated) all mean yummy food, tasty drinks and time NOT spent at the gym. So even though I’ve accepted that I will indeed be gaining weight over the next 6 months, I want to be gaining weight for the right reasons. Note to self: Giant Gingerbread Cookies & Triple Fudge Squares are not the right reasons. Continue reading

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My LAB (Life After Bread)

A few short weeks ago, if someone would have told me that I would not be eating bread or most of my typical snack choices (Goldfish Crackers, Triscuits, Granola Bars…etc), I probably would have thought it impossible. Truly, when my chiropractor first gave me an article on some of the positive impacts of removing wheat from your diet I read it – but it seemed so far out and crazy that I didn’t even consider it.

As many of you know, I decided to take the plunge and do a 30 Day Food Challenge that mostly centered around a Primal/Wheat Free foods. All of a sudden, 30 days have flown by and I’ve officially entered a new stage of my life: Life After Bread.

My husband asked me over the weekend, “So what’s next?” as he knows I’m constantly looking for fun and challenging ways to be more active, eat healthier, etc. I replied, “Nothing – this is it. This is good.” And it made me happy to finally have found something that doesn’t feel like deprivation. It doesn’t feel like a diet. It’s not boring, I’m not starving and I’m also not kicking my butt in the gym every single day until I’m reduced to a puddle of sweat on the floor.

It does mean that I put a lot more thought into what meals I’m preparing, the ingredients I use and my “usual snacks.” But I was already thinking a lot about those things to begin with – so it’s just been a bit of a learning curve to think a DIFFERENT way about food. Understanding that there IS life after bread is certainly step 1. I didn’t think I would ever say that – but when I’m not eating it all the time, I don’t crave it. It’s really that simple. In fact, a LOT of my cravings have vanished. It’s not perfect – of course I’m still tempted when I see sugary, carb loaded desserts – but it’s really not as all-consuming as it was before to me. It felt like before – I just didn’t have the will power to say no to cake, cookies, bread baskets…etc. And now it’s just a bit easier to take a pass.

I have noticed that certain  foods impact me in ways I never knew they did. I think I was so accustomed to eating wheat and grains and processed foods that I didn’t even notice that they were making me feel low energy, congested, or upset my stomach. Now it’s pretty crystal clear to me when I eat something that probably should be on my “extreme moderation list.” And it’s easier to avoid those foods when you can physically FEEL the negative impact of eating them. I would associate it with people who avoid foods they are allergic to – the food is usually not worth the reaction.

Shrimp Vindaloo served with Cauliflower Rice

I still am figuring out how to make it work and still participate in real life. For the most part, I’ve found it fairly easy to find things when we go out to eat. It helps that I don’t have Celiac Disease or something that would make me SUPER sick if I make a mistake, but when you are trying to avoid wheat/grain in restaurants there are still good options at most places. I tend to order meat & veggies for the most part. Still super delicious and actually pretty different from what I’d order in the past so it is giving me some variety that I didn’t have before. Another bonus!

There are times when it’s hard – and I make an exception. That is one thing that I’ve enjoyed about the Primal Blueprint book by Mark Sisson – he promotes adopting an 80/20 rule because it’s hard to be perfect and strict all the time. Sometimes you just want to eat cake, or you are in a situation where people are basically insulted if you don’t try their food. But I think i can live with following this plan 80% of the time. And most likely, it will be more like 90% of the time because I do feel like I can control most situations since I’m already in the habit of bringing my lunch to work, not eating out super often, etc.

I’m getting to the part in Mark’s book that discusses primal lifestyle in the weight loss mode and I think that will be helpful for me to focus in on things I can do (or avoid) so I can really reap the benefits of Primal eating. Then once I’m where I want to be – maintaining won’t be as strict as long as I’m still on the 80/20 bandwagon and staying active.

Some goals I have for the next few weeks:

  • For the best weight loss results, I need to be keeping my carb intake between 50-100. I’m going to track my meals for a few days to see where I am already just to be sure I’m not accidentally eating something that is blowing me out of the water with carbs. I’ve never paid that much attention, and I SHOULD be in this zone already by eliminating wheat but  I just want to be sure. I am currently signed up on paleotrack.com but am also going to look into fitday.com.  We’ll see which one i like better!
  • I’m going to focus on adding more moderate cardio to my week. It’s still been a struggle to figure out exactly what I should be doing. The strength training is going well! I’m doing that 2x a week already. Last week I went to the trampoline airobics class and it was a fun workout – I could see myself doing that once a week again!
  • I want to have a focus this month on backing off the corn and potato – corn is definitely troublesome for me so I need to make sure I’m not overdoing it. I think I may set a rule of one corn and one potato serving every week (if at all) while I’m really pursuing weight loss!

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Waking Up The Dead

I never could relate very much to those people who seemed so “in tune” with their bodies and their senses. People who taste something and can say things like, “Is their aspartame in that?” or “wow, is that a bit of brown sugar?”

I would look at them in confusion and have to look at the actual ingredients in order to confirm or deny. I’d think: Really,? How do you taste things like that?

It’s like my senses have been dead all this time. Totally and completely rendered useless by eating fake ingredients and “filler” items filled with wheat and grains.

Tastebuds: A little reminder for you…

Doing this whole wheat free thing is changing me – it’s like I’m waking up all my previously dead senses. It’s weirdly exciting to be able to identify more flavors naturally. To appreciate real food. It’s also scary to think that for a long time, I wasn’t really aware of how salty something was, or how overly sweet things were. They just were categorized in my mind as “snacky” or “dessert!” I had a hard time discerning when something was sweet vs. sour, or rich in flavor. I’ve also just become more aware of how I feel after I eat something that is either “good for me” or “off track.”

A Few Instances

I’ve noticed a considerable decrease in my need for salt over the past few weeks. I come from a family of “salters” – and my hubby used to hassle me about it all the time. I made a major effort to decrease my need to salt things over the last few years – but it was more because I knew I shouldn’t eat so much salt, not because I didn’t want it. But this month – I just don’t need as much. I don’t want things to be so salty. And for really what may be the first time in my life I’ve said this: Sometimes, things are TOO salty!

For instance, the other night I went out with my good friend to catch up – we had some wine and ordered a few appetizers to share. It was pretty limited because I’m on a no wheat thing and she’s doing no dairy. Fortunately, they had some olives and smoked almonds – so that’s what we ordered. I’m not a huge fan of almonds, but compared to some of the other choices, it seemed like the safest bet. They were actually pretty good – but way too salty. I found myself wanting to roll them around on a napkin first (which I didn’t really do because it was a nice place and I didn’t want people to look at me weird).

This weekend – we had sort of a crazy few days of eating “out of the ordinary” because we visited my family (Unless you consider eating ice cream cake “ordinary” of course).

At the beginning of our challenge – hubby and I agreed we would have 2 cheat days where you could eat whatever you wanted with no judgement from the other.  I hadn’t cheated until this weekend and I just took both my cheat days in a row and now it’s over with. The weird part? I’m glad that I won’t be cheating any this week – because I actually feel sort of crappy today.

Sort of like a fog is in my brain, and despite having more sleep than usual (like 8.5 hours) – I woke up groggy and tired. And I’m still tired now even after a cup of coffee. *sigh*

I felt sort of like that yesterday when I woke up as well. My husband and I kept saying – why are we tired? We both slept a decent amount! It wasn’t until this morning  we realized we were feeling the impact of eating “off plan.” After all, I had bread last night! We went out for our city’s restaurant week where a bunch of nice places offer a 3 course meal for $30/person. So it’s a good chance to try a new place, or a place that you wouldn’t normally be able to afford. It was DELICIOUS, but I did order for my first course this Crab Pimento Cheese dip and it came with pita chips. Of course, they also brought bread to our table and since I was cheating – I had a slice. It was weird – it tasted super sweet to me.

So – that was my cheat yesterday. The day before we had 2 slices of oreo cookie ice cream cake (it was my nephew’s birthday and NO the 2 slices were not in a row!). And I guess I’m paying the price today. Weird how just a few weeks can really change your body, your senses, and create a lot of awareness about how your body is impacted by certain ingredients. It’s like I’m having this new awareness ABOUT my new level of awareness and it’s sort of cool. Things are starting to come together – the pieces of the puzzle (if you will) are starting to form a picture.

I’m learning to listen to my body. And while that may not always be enough to get me to actually make the BEST decision – it’s way better than I was before! And I know that there is something to this when my husband actually says this morning: “Have you noticed me snoring at night lately? I know I snored last night because my throat hurts.” And I realized – he hasn’t been snoring as much since we started this whole thing – almost like he could breathe better while avoiding the wheat products. And last night – he had wheat and work up with a sore throat from snoring. Coincidence? I don’t think so.

I guess sometimes we don’t even realize we are harming our bodies, or are suffering unnecessarily until you actually change something and realize you feel better without it. Despite feeling a little foggy today – this new understanding about my body and how different food impacts it has never been clearer. Best thing of all: I’m totally looking forward to all my wheat free meals this week because I know they will help me feel more focused at work, more energetic during the day/during my workouts and help me to avoid senseless snacking on bad for me foods.

It’s almost like magic – except it’s real. Real Food, who would have thought?

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You’ve Got Questions? I have some answers…

Making a commitment to a new way of eating is a lot to get your mind around.  Today marks Day 1 of my 30 day Food Challenge. And yes, I’m still in the midst of my Summer Push Series as well (completing 3 months of TurboFire workouts) – so this is going to be quite the month!

I’ve gotten a few questions (okay, a lot of questions) both on my blog, facebook and just in “real life” as people learn about what I’m taking on. It’s funny, because you never realize how personal making decisions about what you eat (or don’t eat) can be. I never paid much attention to it before because I wasn’t really in a situation where I tried to avoid specific foods (other than a general attempt to eat healthier foods!). But as I’ve been reading articles, books, blogs, and talking to others who are following a wheat free or Paleo style diet – the variations and levels of dedication are all over the place.  Some people do it for major health reasons (like being allergic or sensitive to ingredients) and others do it to try and just be healthier (like me).

I didn’t expect my harshest critic of this new challenge to be my husband. But he is about 99% questions and 1% enthusiastic about these next 30 days. I can appreciate the questions (some of them), but in the end he just wants me to make him a list of things we’re not eating this month. So if he’s confused, perhaps you guys are, too, so I’ll attempt to make sense of this challenge on my blog, answer your questions and provide resources so you can check out the research and opinions for yourself, too.

I’m still learning as I go here – so I’d like to put it out there that what I’m doing the next 30 days isn’t officially Paleo and it’s probably not a perfect match up with Wheat Free, either. It’s sort of a combo of the two..but it’s important to note that Paleo eaters are ALSO wheat/grain free. But being Wheat Free doesn’t really mean you are Paleo. Does that make sense? A few things before I lay out my foundation for the next 30 days: Just because this is what I’m doing doesn’t mean it’s right for you. And just because you DO eat wheat/grains doesn’t mean I’m judging you for eating it. I’m just trying this out for a while to see how I feel without it. Maybe it will change my life, maybe not. My biggest goal is to lose some weight and feel like I have more energy so some of my choices reflect that end goal for me in the following list.

So – here’s the drill down for my 30 Day Food Challenge

1) Avoid wheat as much as possible (I am not going to NOT buy something that says “processed at a facility that may include soy, wheat, etc.) But this means that we aren’t cooking any recipes that include wheat. If you have questions about why – click on the link above for some good information.

2) Avoidance of most grains actually – so trying to avoid corn based products (because corn is actually a grain – not a vegetable!) and things like rice, too. We are putting these items on the “extreme modification” list. As in, it would be better to have eaten a corn tortilla than a flour one, or, it would be  better to have an ear of corn at a BBQ instead of potato chips but we should do our best to avoid either situation. If you are interested in learning more about rice and how it fits into (or doesn’t) a Paleo lifestyle, this is a good article to check out.

3) Potatoes also go on the extreme modification list. But sweet potatoes can be used because of our level of working out. Paleo athletes often use sweet potatoes as a good recovery snack/meal. Since the hubs & I are very active, I think it’s good to keep this as an option.  Here’s a good article on why I’m choosing to limit our potato consumption.

4) Eat clean food. This means avoiding products that have ingredients that aren’t natural. So – if you can’t pronounce it, you probably shouldn’t buy it.  Ways to make sure you are doing this? Buy fresh veggies and meat – avoid frozen foods or pre-packaged items as much as possible. I will say that there is a decent amount of pre-packaged items out there that don’t have a bunch of trash ingredients in them. But make sure you flip over the box/wrapper or whatever and check out the ingredients list. A good rule of thumb is that if the ingredients list has more than 5 ingredients – it’s probably not all that natural (unless all the ingredients are “whole” types of food).

5) Avoid foods that are marketed as “low fat” “fat free” “low calorie,” etc. Typically these foods have been stripped of any nutritional value and trash ingredients have been added to fill in the blanks.  A lot of times in place of fat/calories – you’ll find lots of sugar instead which can be just as bad. The idea here is to eat products that are as natural/unprocessed as possible.

Seriously – don’t eat this.

6) Re-evaluate all Dairy Products:  It’s in my nature to opt for the low fat cheeses or fat free sour cream versus the “real stuff.” But again, if we are going for more natural/unprocessed things – you need to buy dairy products in a more natural state. Some good tips for identifying “the good stuff” when it comes to dairy (cheese, yogurts, etc) is here. I even bought some coconut milk creamer for my coffee. Looks at me, I’m all fancy!

I’m sure I’ll be figuring out MORE about all this as I go…but this is the basic list and reasons why for those who have asked (or are secretly wondering WTH I’m doing). Perhaps my husband will read this, too and I’ll kill 2 birds with one stone.

I’d still love to hear more about your ideas for your 30 Day Food Challenge – be creative, this is your time to explore something totally new!

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What’s Your 30 Day Food Challenge?

I am hoping that everyone has been thinking about something they want to change (food-wise) in a positive way over a period of 30 days. As many of my constant readers know, I’ve selected a Food Challenge to follow a more Paleo diet – which includes the exclusion of wheat products and all those junky processed foods.  Many Paleo followers also exclude dairy from their diet – but I’m not going to do that.  I don’t eat a huge amount of dairy anyway – so I’ll just make sure the dairy I do eat is healthy and not processed!

Currently reading….

I have started to read another book called The Paleo Solution, by Robb Wolf (click on the pic to check out his site). I’m only a few chapters in, but I like the writing style of the author so far – he’s sort of funny, and relate-able. I’m glad that I read a book on the whole no-wheat thing, because it definitely helps me have a better understanding of some of the principles behind eating more Paleo style – it all overlaps and comes together. I still feel like a bit of a novice because there is so much information out there – but I hope as I go through this next month or so, I’ll be learning it as I’m living it and able to share my ups & downs – and hopefully my success with you!

As a brief reminder – Paleo isn’t really a “diet.” It’s more of a way of life – returning to our roots and eating more like our ancestors did – natural, unprocessed food. It doesn’t involve counting calories, which is a big plus for me because I’m really tired of doing that. It encourages you to eat when you are hungry but isn’t forcing food down your throat 6-7 times a day. And while there are some things you aren’t supposed to eat – the reasons behind it make sense to me.

For example, I shouldn’t eat this giant piece of cake from the store because it’s all processed and junk. I can ask myself, WWCD? (What would CaveMan Do) – and if he wouldn’t have had that around to snack on, I should probably think twice about indulging. 🙂

I do believe there is a place for dessert and sweets, so I’ll be exploring ways to still indulge occasionally but I’m placing my bets that it will take a bit more preparation on my end. But like anything else, results are usually so much better when you put the effort into getting there, right?

As I’m wrapping up my first week of really spending time THINKING about the foods I normally eat and making some changes to see if I would die or not – I’m glad to say that not eating wheat hasn’t been THAT big of a deal this week. The biggest change is about what I snack on – and trying to be more aware of the ingredients in products that I buy like are they filled with unpronounceable ingredients? That is a red flag!

Starting next week, I’ll be moving more towards total integration of the Paleo diet – and this will mean a pantry renovation to get rid of products that don’t meet the primal eating standards! And really pushing myself to prepare more healthy snacks for during the day so I don’t ever feel like I’m starving myself – because that is NOT the point of this diet change. And i’ll say – I haven’t felt starved this week – the only times I’ve  been super hungry is when I didn’t plan my day out right and didn’t have time to eat a snack I’d prepared and that’s really my own fault.

Some of you have said you want to do a 30 day Food Challenge but you aren’t sure what you should pick. Here are some ideas for you:

1) Eat more local veggies & fruits (like buying this stuff from a farmer’s market vs canned items or at the grocery store)
2) Eat better meat – this means grass fed vs. grain fed – and try to buy from humanely raised organizations.
3) Maybe you just need to cut out the processed foods in general – too many 100 calories snack packs and breakfast from a box? This might be good for you.
4) Don’t eat out any fast food this month.
5) Cut caffeine out of your diet.
6) Reduce processed sugar in your daily nutrition (this will happen naturally if you do #3)
7) Drink only water!

So maybe these give you some ideas of things you can change up over the next 30 days – and maybe it will change your life. Maybe it will push you outside your comfort zone and you’ll learn something new about yourself. Maybe it will re-set your palate and you’ll discover you enjoy new foods (I’m hoping this will help expand my palate regarding fruit!).

Maybe it will just remind you that you have the power to make positive changes in your life – all you have to do is commit. I’d love to hear your 30 day challenges and how you are doing with them. You don’t have to start next week, or maybe you have already started….either way, I’ll be here for you along the way – whatever you decide. And by default, you’ll be here for me. Gee, thanks! 🙂

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