Whole 30: How I’m Planning for Week 1
Alright! So I DECIDED! I made a COMMITMENT! I am going to SUCCEED!
I shared last week that I was mulling over which workout program to do next, AND I was trying to decide if I wanted to commit to Whole 30! Decisions made….90% of the work done right there!~!
Did you know that people who can’t decide to commit to their health never do??? What???Shocker I know, but so true! And my nutrition has been so much LESS than perfect lately. And my personality is that I need a challenge to get me committed, focused and back on track!
Drum Roll…..
I’m gonna start The Master’s Hammer and Chisel on Monday AND commit to following the Whole 30 meal plan with my dear friend and coach Christie! She’s also the one who turned me onto my Instapot, which I think will come in HANDY with Whole 30…and any meal plan for that matter!
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| Instapot plus some other online shopping….I swear it’s not a problem! |
I decided to go ahead and give Whole 30 a try, because honestly, it’s not that far off from what I’m already trying to do. I have pretty much cut out dairy, and I cannot eat a lot of legumes (beans). I try to keep sugar out of my diet regularly already, so cutting grains won’t be that far of a stretch!
And honestly, if I can do the Ultimate Reset, this will be a breeze!
Here are some of the specifics of Whole 30 from their website: http://whole30.com/step-two
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.)
*A few off-limits foods that fall under this rule include pancakes, bread, tortillas, biscuits, muffins, cupcakes, cookies, pizza crust, waffles, cereal, potato chips, French fries, and this one recipe where eggs, date paste, and coconut milk are combined with prayers to create a thick, creamy concoction that can once again transform your undrinkable black coffee into sweet, dreamy caffeine. However, this list is not limited to these items—there may be other foods that you find are not psychologically healthy for your Whole30. Use your best judgment with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings.
So here it goes!
The nutrition plan for Hammer and Chisel is SIMILAR to that of other Beachbody Portion Fix systems but don’t think its the same old same old – the containers are there, which I plan to use and I can still follow the Whole 30 meal plan while doing this! Score!
The nutrition guide breaks it down to 4 plan options: A, B, C or D.
The nutrition guide breaks it down to 4 plan options: A, B, C or D.
Step 1 is to Figure out your Caloric needs:
Once you know your plan for calories you can check out how many servings of each container you get to eat per day.
Like I mentioned previously – the brackets can be correlated to the Portion Fix color coordinated containers – OR – you can use the measurements provided in the guide!
My calculations land me in Plan A – which equates to:
3 GREENS (veggies), 2 PURPLES (fruit), 4 REDS (protein), 2 YELLOWS (carbs), 1 BLUE (healthy fat), 1 ORANGE (seeds and dressings) & 2 SPOONS (oils, nut butter)
This eating plan is all about a balanced approach to nutrition with each plan working out to be about 40% carbs, 30% proteins and 30% fats.
But the key is to PLAN & PREP!!!
This is where so many people fall short.
You purchase the program, you figure things out – but you have to…I repeat YOU HAVE TO MAKE A PLAN for your meals.
A sample day for someone who falls into the PLAN A category like me would look something like the following?
Breakfast: 2 Eggs with peppers and spinach, 1 piece of toast (red, yellow, green)
Snack 1: Shakeology with banana & peanut butter (1 red, 1 purple, 1 spoon)
Lunch: Turkey and sweet potato hash (1 red, 1 green, 1 yellow)
Snack 2: Apple with cashews (1 purple, 1 blue)
Dinner: Chicken burger with asparagus, cooked with olive oil (1 red, 1 green 1 spoon)
Here’s a full week PLAN A Meal Plan as an example:
I am personally following a MODIFIED Whole 30 Meal plan along with my 60 Day journey with Hammer and Chisel. Here’s how I have updated my meals and scheduled throughout my day.
As you can see from reading thus far…There’s no guess work here people!
The program includes it all! The full package outlining how much to eat of what foods – when to do what workouts and superfoods to fuel your body…and mind!
The last thing, and perhaps most importantly thing to decide is to COMMIT.
To make that decision that you’re going to push hard and do it.
But trust me…you’re not alone!
We are in this together and you will not just have me as your personal 1:1 coach/mentor but you have the opportunity to participate in my Love the Skin You’re In Challenge that begins the 13th and join forces with other people who are just where you are and working to become a better version of
themselves!!!
themselves!!!
This is your open INVITATION!
Complete the form below to join the party!
***Note you cannot already be a coach or customer on another team.
This group is exclusively for my new and existing customers/coaches — Thank you!!!
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