30 Day Squat Challenge

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We've started out 2015 strong with the Whole30 Challenge and no TV for 30 days!  Double discipline!  I must admit, I think the no TV was harder for us than the Whole30;)  I'm going to have to catch up on Jimmy Fallon's Tonight Show which is the only show I really missed.  Not watching TV sure leads to being much more productive though...which has been great.

Well, January is soon coming to a close.... so what does that mean?  The next 30 Day Discipline, of course!

The 30 Day Squat Challenge was actually my husband's idea.  Perfect timing actually, as we are going to a seminar in Maui the first week of March.  We are starting this on February 1st and it will go for 30 days.Each day you will do a different number of squats which will be listed on the free downloadable 30 Day Squat Challenge sheet you will print out.  You will then "check off" that you completed that day.  That's it!  There will be a few rest days.  This is meant to be a supplement to your current workout routine...not in place of.  An "add on" if you will.  You can do all the squats at once, or break them up into sets.  If you absolutely cannot complete all the squats on any given day...do as many as you possibly can.  Too easy and want more of a challenge?  Not feeling sore at all?..... You can make it harder by adding weight.  Hold a dumbbell or kettlebell!  Are you ready to get stronger in 30 days?  :)

Download your free 30 Day Squat Challenge here!...or click on the picture of it above.

It is imperative that you have good form when you perform squats.  There is a right way and a wrong way.  Make sure you prevent injury by reading on... Here is a picture of a woman doing a squat with correct form...

squat-diagram

1. Her toes are facing forward with her feet hip width apart.
2. When she squats, her knees never extend over her toes.  Tip:  keep your weight in your heels to help accomplish this and counter-balance by extending your arms straight out in front of you.  Act like you're sitting on an invisible chair.
3. She squats until her thighs are parallel to the floor.
4. She keeps her back straight and her chest up.

Why are 30 Day Disciplines so important?  Click on this link for my blog post on the positive effects of completing a 30 Day Discipline!

The Paleo Shopping List

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I know there are some of you who are interested in trying Paleo but don't know where to start.  You're in the right place!  I want to make this Paleo Shopping List as simple as possible for you, because the sooner you start, the sooner you'll be on your road to health.

Sometimes when there is too much information to look at...and look for, we freeze and don't end up doing anything.  It can be overwhelming.  I don't want that to happen to you, so I'm going to give you a starter Paleo Shopping List... and keep it simple, simple, simple.  This list will help get you started with your Paleo lifestyle and you can learn to add to it as you get more familiar and comfortable with the Paleo "rules"... Read on, and then download and print your free Paleo Shopping List!

FRESH, SEASONAL PRODUCE:  While fruit is welcome in the Paleo world, eat it sparingly.  It's all about veggies.  Stop snacking on fruit as it is high in sugar.    Bananas, tangerines and grapes are the very high in sugar if you're trying to lose weight.  Berries and apples are your best bet.  Feel free to add to this list with your favorite healthy veggies...and try new ones! (Zucchini "noodles" and spaghetti squash are a great replacement for pasta!)

• Spinach and kale - dark leafy greens are best
• Sweet potatoes (yams)
• Cauliflower and broccoli
• Tomatoes
• Squash
• Artichokes
• Asparagus
• Brussel sprouts
• Bell Peppers
• Avocados
• Mushrooms
• Onions and garlic
• Lemons

Always avoid:

• White potatoes
• Corn

ANIMAL PROTEINS:  Grass-fed and fully pastured animals are the keywords you want to look for when shopping for meat and eggs.

• Fully pastured chicken and eggs
• Grass-fed beef or game meat
• Fully pastured pork
• Wild caught seafood

Always avoid:

• Commercially raised meat - whenever possible!
• Anything that's been treated with hormones, nitrates, or antibiotics

HEALTHY (COOKING) FATS:  While grass-fed, organic animal sources will offer healthy fats, these are the staples I always have on hand when it comes to cooking.

• Coconut Oil
• Extra Virgin Olive Oil
• Extra-Light tasting Olive Oil (for mayonnaise)
• Ghee (butter with the milk solids removed)

Always avoid:

• Margarine
• Hydrogenated oils
• Canola oil
• Soybean oil

FLAVOR and Misc:  Eating clean on a Paleo doesn't mean you'll be eating bland food. All of these pantry staples are welcome and will bring tons of flavor to your new recipes.

• Chicken, beef and/or vegetable broth
• Canned diced tomatoes, tomato paste, and tomato sauce (organic; read ingredients...just tomatoes!)
• Dijon style mustard (good quality ingredients; gluten-free)
• Coconut aminos (replacement for soy sauce)
• Coconut Milk (unsweetened; canned.  I use this in coffee)
• Almond Milk (UNSWEETENED, refrigerated is acceptable, but coconut milk is best)
• Dried herbs and spices (my spice rack is full since going Paleo!)
• Almond and coconut flours ("blanched" almond flour for baking and "almond meal" for breading technique)
• Raw honey and Grade B maple syrup (for occasional use)

Always avoid:

• Anything with dairy
• Anything with added sugar or chemicals
• Refined sugars
• Legumes/beans
• Bread, grains and rice
• Pasta

FERMENTED FOODS:  The Paleo plan welcomes fermented foods that work to support your digestive system with naturally occurring probiotics that boost immunity.

• Kombucha
• Sauerkraut (raw or make your own)

SNACKS:  The Paleo diet is all about whole, clean foods prepared at home, but having some convenient snacks on hand is necessary when you're on the go or away from home.  Use sparingly.

• Larabars or RxBars (RxBars are the only bars that are officially Whole30 approved.  They are available online, click the link above for more details...they are delicious.  Get any flavor except Peanut Butter.  An RxBar is what I always keep handy in a pinch.)
• Krave Jerkey
• Dried fruit (unsweetened)
• Raw almonds and cashews (legumes like peanuts are strictly prohibited, but raw nuts and seeds are welcome in moderation)
• Raw almond butter

Always avoid:

• Processed convenience snacks
• Anything with an ingredient you can't pronounce!

I hope this Paleo Shopping List gets you well on your way to stocking your kitchen with healthy essentials!  :)  Download and print your free HWS Paleo Shopping List now!

If this it completely new to you, I recommend committing to eating Paleo-friendly foods for at least two weeks and see how your body feels.  Feeling good and want to continue?  Try 30 days.  It can be beneficial to start a journal and write down how you're feeling along the way.  Start browsing recipes you'd like to try and cook your meals.    You'll have the best results this way.  Check out my category "Food and Recipes"...or type in something specific in the search bar and take a look around!  All of my recipes on HWS are Paleo-friendly!  Enjoy and I wish you the best on your Paleo journey!

Want to know how I found Paleo?...  Check out MyPaleo WifeStyle

What's in my Fridge?

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What's in my fridge?  The more important question is... What's in your fridge?  Do you keep things hanging around that tempt you each and every time you open your fridge or pantry?  Is it food that leaves you unsatisfied...only wanting more?  Or...is it filled with healthy, nutritious ingredients that satiate you? I heard the Whole30 Challenge would get me more organized...it has.  I feel like I shop and cook more efficiently than ever before.  I've cleaned out all the junk (so it's a little empty) but now, when we open our organized fridge and pantry it's filled with all this amazing, nutritious, delicious food we get to eat!

So, what's in my fridge?  I'm going to give you a list of what I like to keep on hand at all times...

• Eggs, lots of eggs... I used to buy a dozen at a time, that doesn't cut it anymore.  I have 31 eggs in my fridge right now.
• Hard boiled eggs... Great for an on-the-go breakfast or snack, salads, deviled eggs.  I only have 1 in my fridge right now, so I know what I will be doing with some of the above;)
• Coconut Milk... Not the carton.  The canned, real, unsweetened kind.  I pour it into a glass jar with a pour spout and glass lid that holds 1 can perfectly.  We use it in coffee and pour on berries or a banana as a snack.  (Crate & Barrel is where I got the jar...I love it;)
• Ghee... great alternative for butter, for cooking
• Lots of veggies in the fridge, crisper & pantry...right now I have greens, kale, tomatoes, broccoli, brussel sprouts, scallions, beets (I like getting the "I Love Beets" at Costco, so easy), cilantro, parsley, onions, garlic, carrots, celery, sweet potatoes and sweet peppers.  I like having spaghetti squash, asparagus, artichokes and cauliflower also.
• A cooked stew or chili.  I don't have either in my fridge right now, I'm making chili tomorrow;)  So great to have one of these you can heat up...they just get better as they sit.  You can make double and freeze half.
• A prepared, ready to eat salad.  I like having a grain-free Tabbouleh or a Tuscan Kale salad ready to go...
• A cooked meat.  Right now I have a shredded Italian Pork Roast to eat off of this week.
• A Rotisserie chicken.  I just make sure it's an organic, good quality one...these are great to keep in the fridge as "go-to" protein.  Or I'll cook chicken thighs to have on hand.
• Bacon...nitrate free, high quality bacon (sugar free is best if you can find it.)
• I'm making fish soon, so I have 2 Petrale Sole fillets I'm going to dip in egg and roll in almond flour and fry in coconut oil;)  I packaged the rest separately and put them in the freezer.
• Berries... right now i have strawberries, blueberries and blackberries.  I also have bananas and berries in the freezer.
• Citrus fruits...lemons and limes.
• A homemade cooked soup.
• Ground meat...good quality beef, elk or venison...for burger patties.  My freezer in the garage is stocked;)
• Kombucha drinks and sparkling water.
• Homemade Mayonnaise.
• Other condiments:  mustard (I don't like it, but my husband does), hot sauce (sugar-free), coconut aminos (a healthy replacement for soy sauce), Bragg's Apple Cider Vinegar (for mayo), olives, sauerkraut and homemade salsa.
• See that empty spot in my fridge above the eggs?  A bottle of chilled Champagne usually lives there;)  After the Whole30, that'll be back...a girl's gotta have some fun, and an occasional glass of bubbly makes me happy.  That's the beauty of the Whole30...after the 30 days they teach you how to choose things that may not be as healthy wisely.  It's a Whole30...not a Whole365;)

It's also good to organize your pantry to have healthy snacks that are eye level and readily available.

We honestly don't snack much these days because our meals are much more satisfying.  Nutritious food doesn't leave you wanting more, where unhealthy foods that lack nutrition have "no brakes".  Ever eat something and feel like you could eat the whole box...or bag?  'Nuf said.

With that said, I always have raw nuts or Whole30 approved bars available in a pinch. (The only bars I get now are RxBars which have 12g protein from egg whites, and Lara Bars which have simple ingredients, but lower protein.  As you can see, "Stella's" snacks are ready too;)  Canned foods that I do keep on hand are diced tomatoes, tomato sauce, tuna or chicken in water or olive oil, coconut milk and some pure pumpkin.  I also keep chicken broth and beef broth's for soups and such.

As far as my oils and baking items, etc... I always keep:

• Coconut Oil... I go through a lot of this.  I also use Coconut Oil Spray.
• Almond Butter... unsweetened from raw almonds.
• Almond flour... I add to burgers, heathy baking, and use it as I would bread crumbs.
• Coconut Flour... when I'm not on the Whole30, because I'm not baking "paleo-friendly" treats while on it.
• Raw honey... not Whole30 approved.
• Grade B Maple syrup... not Whole30 approved.

I also now am the proud owner of many spices.  They add so much flavor to my life!

The things I don't keep around anymore... unhealthy oils, milk, bread, sugar, regular flour, yogurt, cheese, beans, rice, pasta, oatmeal, most "packaged foods", just to name a few.  They are honestly just bad news.  I also read labels, the ingredients only.  Not calories, fat, etc... what matters is the ingredients.  If it has a lot of junk and sugar in it, I just don't buy it.  Period.

I encourage you to clean out your fridge from junk food.  It will probably be empty when you're done!  That's okay!  Restock it with foods that will heal your body and make it healthier, not unhealthier.  I used to think I was eating healthy.  I wasn't.  If you really want to clean up your body, clean up your fridge!

Are you ready to make a positive change in your life...for the rest of your life?  Are you sick and tired of dieting...and "yo-yo-ing"?  Are you ready to learn how to stop depriving yourself and eat your ass off??  I have your answer in 3 steps:

1. Read "It Starts With Food".
2. Do the Whole30 Challenge.
3. Take what you've learned, remember how your body feels, make smart choices for your body....and just eat!

You can make excuses... or make a change.  The choice is yours;)

Still not convinced?  Check out 30 Reasons to Whole30!

For more information on the Whole30 Program, visit whole30.com

Whole30 Day 15

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Happy Whole30 Day 15!  We are halfway through this Whole30 Challenge!  I wanted to check in and tell you my experiences so far...because most of my Whole30 updates take place over on Instagram and Facebook... First of all, I feel like I've had a pretty easy time sticking to the Whole30 "rules".  I think this is because I've been following a Paleo lifestyle, for the most part, for almost a year now.  The Whole30 just takes Paleo up a notch and is more strict.  I've never given up all sugar before...even raw honey.  No "paleo-friendly" treats allowed.  No alcohol, not even in cooking, is new for me too.  For those of you who know me....I love my champagne!  :)

I've heard some people are not having such an easy time.  Headaches, fatigue, crankiness...oh my!  These are the people that I believe will get such tremendous benefit from the Whole30...because they really need to detox a lot of sugar and toxins from the body.  Some are so unhealthy when they start, they have to continue a bit longer to really appreciate the full results, with a Whole45 or Whole60 for example.

This program is about kicking the sugar demon to the curb!  It's about reseting and learning to listen to your body.  Ultimately, it's about creating optimum health for a lifetime.  Here are the things that have been noticeable for me thus far...

• I am taking my cooking skills up a notch!  I'm cooking a lot and enjoying trying new dishes, new spices, and realizing healthy food can taste even better than I'd thought before.
• Healthy foods taste great.  Fruits and avocados are sweeter...I can taste flavors more.
• I'm sleeping way better.  I fall asleep quickly and wake up rested.
• I have consistent energy throughout the entire day.  I don't ever get tired, I feel alert and focused.
• My stomach is FLAT.
• My face looks less "puffy" and I can see my cheekbones again;)
• I can feel my entire body is less inflamed.  I don't have that "layer" that I would sometimes feel around my midsection, upper back and arms.
• I'm in a good mood every day.
• Asking myself, "Is this food going to make me healthier...or unhealthier" is all I need to make the right decisions wherever I go.
• I have no digestive distress.
• I don't eat emotionally or mindlessly.  I eat when I'm hungry and stop when I'm full.
• I'm not craving sugar or alcohol...or any kind of treats.
• My skin and hair look healthier.
• I'm gaining confidence knowing what I can accomplish and knowing I'm feeding my body real nutrition.
• I've made new friends through social media and feel a sense of "community" with others who are doing it also.

You will notice I did not put weight loss on my list.  This is because I have no idea!  One of the rules of the Whole30 is no scales for 30 days.  You learn to gage your body by how it feels...not by a number.  Genius.

I feel like I could go on and on.  I saw a post on Instagram yesterday that was so wonderful.  It was a post from a mom who started feeding her young son Whole30 approved foods for 30 days to see what it could do to help his severe eczema on the back of his legs.  She had tried lotions and potions to no avail.  She posted a before and after picture of the dramatic improvement AFTER ONLY TWO DAYS and how she is so grateful to be able to heal her son with nutrition.  It's stories like that that are so inspiring because some of us don't have that level of evidence that is so profound that nutrition can actually heal you.  

I'd love to hear about YOUR experiences on the Whole30!...please feel free to share!

I will check in again on Day 30 to tell you all about my full Whole30 experience!  Happy Whole30-ing!  :)

Check out the following links for other posts of mine about the Whole30:

My Whole30 Challenge

30 Reasons to Whole30

Whole30 Day 1

Whole30 Week 1 Meal Plan

30 Reasons To Whole30

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I came across this list of 30 Reasons to Whole30 in Well Fed Paleo Recipes and I wanted to share it with those of you who aren't familiar with the Whole30 Program.  These are in no particular order and of course, not everyone's experiences are the same.  These are the most common things you will encounter on the Whole30...

1. You'll sleep longer and more soundly.
2. You'll enjoy consistent energy.
3. You'll wake up feeling optimistic and alert.
4. You'll say goodbye to digestive distress.
5. YOU'LL BE HAPPIER.  :)
6. You'll be more peaceful.
7. You'll be more clear-headed.
8. You'll drink more water.
9. You'll eat more vegetables.
10. You'll feel the difference between emotional appetite and real hunger.
11. You'll savor your food more.
12. You'll find new favorite foods.
13. You'll have fun experimenting in the kitchen.
14. You'll become more organized.
15. You'll know true "willpower".
16. You'll learn about yourself.
17. You'll slay the sugar demon.
18. You'll make new friends.
19. You'll positively influence others.
20. You'll learn more about how your body works.
21. Your skin will be brighter.
22. Your hair will be shinier.
23. Your tummy will be flatter.
24. Your workouts will feel invigorating.
25. You might get a personal record (sleep + water + veggies + fat + protein + no sugar = a physically stronger, faster you).
26. You'll feel accomplished (or maybe even smug).
27. You might lose weight or gain muscle, or both.
28. Food will become both more important and less important.
29. Your body image will improve.
30. You'll stop dieting and just eat.

-Here is a link to Melissa Joulwan's original post 30 Reasons to Whole30

Want to learn more about my Whole30 Challenge?  You could change your life in just 30 days!  I'm on Day 14 and I woke up SO happy and energized today because I slept like a baby last night.  I didn't wake up once.  Sometimes you don't realize you haven't been sleeping well...until you do.  Removing foods that cause inflammation in the body has felt amazing... I'm enjoying seeing the return of my cheekbones too;)  I'm honestly starting to encounter most of the things on this list and I'm not even halfway through.  I think everyone should give the Whole30 a try to start healing their body from the inside, with nutrition.  Are you ready to find out just how great your body was designed to feel?

Feel free to ask me any questions you may have!  I'm here to be your support system, motivate you and give you tough love if you need it...because there's no room for slips, cheats or excuses on the Whole30!  If I can do it...you can do it.

For an incredibly moving story about how the Whole30 has changed one small boy's life....read my blog post on Caleb's Story here.

Whole30 Day 1

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Happy 2015 everyone!  Happy Whole30 Day 1!  I spent much of New Year's Eve preparing for today...shopping and cooking...so I'd be ready for today.

I got the Whole30 book, "It Starts With Food" and I must say, it's fantastic!  It not only explains HOW to do the Whole30 Program, it explains WHY you're doing it...in a way that is easy to understand.  I highly recommend this book.  There's also some tough love in it too that I like because it's so true!  For example...

It says that this Whole30 is strict, yes, but not hard.  'Please don't tell us this program is hard.  Quitting heroin is hard.  Beating cancer is hard.  Birthing a baby is hard.  Drinking your coffee black.  Is.  Not.  Hard.'  I laughed when I read this because...yep, that puts it in perspective!  I'm going to remember this during this 30 days;)

The biggest thing I can tell you about Whole30 is this.  It is not a diet.  It's a way to change your life.  After completing the Whole30, many people have reported "magical" elimination of a variety of symptoms, diseases, and conditions in just 30 days.... diabetes, high cholesterol, high blood pressure, obesity, acne, eczema, psoriasis, chronic fatigue, asthma, sinus infections, allergies, migraines, acid reflux, Crohn's, celiac disease, IBS, bipolar disorder, depression, Lyme disease, endometriosis, PCOS, autism, fibromyalgia, ADHD, hypothyroidism, arthritis, multiple sclerosis.

I've always been a firm believer in the power of nutrition, so I'm excited to have found the Whole30 Program...it really does start with food.  I've had so much positive response about people all over joining me on the 30 day journey.  I wish you all the best of luck!  We can do anything we put our minds to!

Click on these links to learn more:

Whole30 Challenge

Whole30 Week 1 Meal Plan