Whole30- Day 2

Today, I woke up a bit late and ended up with 20 minutes to get ready to head to work.

Thanks to that and lack of planning, I had to grab a bowl of fruit and didn’t eat until after I got home.

I ended up only having 1 meal and 2 peices of fruit today but I’m still feeling full. I made a large meal of fried potatoes, onions, peppers, tomatoes and ground beef.

I cooked the whole roll of ground beef and hard boiled a full dozen eggs. Last night, I made a batch of unsweet iced tea so I would have something to drink other than water or coffee. The tea gave me my caffeine fix since I didn’t have time to grab a coffee.

The day has been slow and fast. My day at work went by extremely slow but my day after work sped by. During week 2, I’m planning on cutting fruit for a week to cut all sugar out of my diet. I have my breakfast and lunch planned and am thankfully off work on Monday.

 

Smoking progress- I reset my quit date. I am trying to pace quitting, wanting to still do it but not wanting to do too much all at once and end up failing everything. I am cutting way back.

 

Leaving Facebook Personal Challenge

Facebook long lost it’s appeal to me. There were times I would find myself mindlessly scrolling just to try to see new stuff.

I’m strange and I don’t particularly like memes clogging up my feed and the security breeches have had me a bit on edge.

On top of being morally against a lot of what Facebook stands for, I found myself wanting to smoke more when I scrolled through the politics in the feed (I keep my business separated from politics and I had my business name on my profile, so I kept political beliefs to myself) and it gets stressful when you see so much political misinformation posted by people you care about..

It also wasted time. Unless I was talking to people on messenger (I gave them my phone number before deleting), I was wasting time. I still have a business page that is under control from my husband’s account, but I rarely post.

I find Twitter and Instagram are better platforms for writers and creative business owners (IG is owned by Facebook, so I guess it’s not that great but they’re better than Facebook)

I’ve tried to quit a few times but always ran back, so this time I created a brand new email. I didn’t attach the e-mail to anything else and created a password I would never know.

I then changed Facebook to the same password, changed and deleted my email address and set both up to delete.

it may seem extreme but I tested and neither account are able to get revived so it will be deleted by the middle of this coming month.

One week in, I still talk to the same people I messaged. I just talk via text. I also won’t be going back with any other email accounts.

I have checked on my business page and read through news briefly on my husband’s phone, but I don’t take time to read comments nor do I miss the site nearly as much as I thought I would.

 

Anyone else realize they were addicted to Facebook and decide to give it up cold turkey?

How was your experience?

Whole30 (Again)

On August 1, I’m prepping to begin the Whole30 again.

Whole30 is something I’ve written several posts about in the past, I did it in 2019.

Just to recap, I’ll be giving up

Sugar, alcohol(but I don’t drink anyways), dairy, grains/gluten(all grains), most legumes and certain food additives for 30 days.

Melissa Hartwig (writer and creator of the Whole30) wrote a journal Whole30 Day by Day and I’ll be logging “journal entries” on a regular basis during my Whole30 experience.

 

Is there anyone else doing it during August? I’m hoping if I log how I feel and any changes, it will push anyone who reads who has been curious to try it. It got easier last year and by week 3, I had it almost down perfectly. I also never went through sugar withdrawal but did have some cravings occasionally.

Ways to Stay on Track While Doing Whole30

Staying on track with any diet takes effort.

The Whole30 seems intimidating until you finish your grocery shopping and get into the recipes, you will see that 30 days isn’t hard.

Since so many of us are trapped at home, now is a better time than usual to do it, it’s only 30 days with a couple weeks reintroducing the foods.

I had myself ready to go through the severe sugar addiction symptoms Melissa warned against, but actually didn’t deal with any bad side effects from quitting sugar.

Buy the journal, or check it out from the library, check out the Whole30 cookbooks as well as “It Starts With Food.”

Read “It Starts With Food” before you start and go to the Whole30 website- sign up for the newsletter as well as the beginner kit.

Find 1-2 weeks of recipes, mark down the ingredients and do your grocery shopping the day before you start.

Try to grocery shop 2 times, and shop for 2 weeks at a time.

Keep an eye on how long you have left, how you feel and keep a log.

If you keep a blog, keep tabs for accountability on your blog. You don’t have to do a post every day but it can help with gaining support. There are also several Whole30 groups on Facebook. Support is extremely helpful in getting through this month.

Try to avoid going out to eat, but there are options if you do- just be careful. I ate steamed kale and it ended my first attempt at 22 days- it was sauteed in butter.

Keep the end results in mind

Don’t weigh yourself, it’s tempting but it’s not a weightloss diet- it’s to try to help discover problematic foods. A lot of people do lose weight, but one of the rules is to not weigh yourself until after you’re done.

Try to not obsess over food.

Don’t snack unless you need to.

Prepare a wide variety of foods. It can get boring eating the same things over and over so make sure you get a lot of healthy fats and proteins- they fill you up longer. Use this time to try new produce and meats.

 

Those are the things that got me through the month. I may have failed, but it did help me see how bad dairy does effect me and I found I have some issues with sugar. By the time I was just a couple days through the diet, I could taste how much sweeter normal foods were and when I went back to a normal gluten free/low dairy diet, sweetened foods were almost overwhelming.

 

Have you done Whole30? Did you make it through the whole month? What tips would you give someone just starting out?

 

Book Review: The Whole30 Day by Day

The Whole30 Day by Day is a journal. It’s best to buy than check out so you can write in the book.

It gives you a day by day on what to expect, possible symptoms and gives you a place to write encouraging thoughts as well as record your feelings, cravings and thoughts.

It’s a very helpful guide that helps track cravings and helps you get through the challenge easier- because it warns you how you will possibly feel, you can get an action plan started and continue on the journey.

Anyone else doing Blogtober?

I totally forgot this was a thing, but decided to do this with 4 websites.

Since I’m letting my “primary” site expire (it was an experiment and it filled it’s need, so the special extras are expiring), I’m going to use this challenge this month to up my content on all four niche sites.

I’m going to try to keep with the fall/Halloween theme but also thinking winter/Christmas/Thanksgiving- crafts and of course, allergy friendly recipes.

 

This will coinside with a major holiday promotion I’m starting today as well as prep for Campnano next month, so I’ll be leaving one challenge to enter another.

If anyone is doing Blogtober, I’d love to see some links in the comments

 

Book Recommendation: What to Expect series

The What to Expect series goes from pregnancy through the second year. They also have a website full of resources.

I have the full collection and used it as my Bible while I was pregnant. It comforted me when I felt like I was dealing with weird symptoms and helped me with what I needed to do to prepare for my oldest’s birth.

This series, by far, is the one I would recommend to any first time mom. Ignoring the milestones in the newborn, first year and second year when you have a delayed baby works best- it will keep you from stressing, but the rest of the books are gold.

They give tips for feeding, naps, play, and anything else dealing with raising baby. They also give tips on where baby should be and which milestones to expect, which works for preemies adjusted age in the early months.

They give small tips for moms and dads as well in some of the pages and in the front of each chapter, it gives what symptoms to expect or what major milestones and what percentage of babies/toddlers hit them in the months. The easy layout of the book makes it simple to flip to a chapter and read all about the month your baby is turning (or what month you are in your pregnancy)

If you buy these books, you won’t need other books. They will be nice to have, but this series covers everything but extreme complications.

If you know anyone who is expecting their first baby, this is a book to buy them that they can keep and use for all their pregnancies.

Why is Sleep Such an Important but Neglected Resource?

This post does contain an affiliate link, so I will be paid a small commission for any purchase of the book but I am NOT affiliated with the book itself, I just found the book extremely useful and want to recommend it.

In our society and age, the phrase “I’ll sleep when I’m dead” is used quite often. People don’t think twice about sleep when they have work to get done and sleep is often sacrificed. Our society is sicker than ever with heavy caffeine dependencies. I was constantly joking about being sleep deprived, then I found the book, “Sleep Smarter” and it’s changing how I’m looking at the most valuable resource to health, weight loss/healthy weight, younger looking skin and productivity.

According to Medical News Today’s website

The National Sleep Foundation (NSF) 2015 recommendations for appropriate sleep durations for specific age groups are:

  • Newborns (0 to 3 months): 14 to 17 hours each day

  • Infants (4 to 11 months): 12 to 15 hours

  • Toddlers (1 to 2 years): 11 to 14 hours

  • Preschoolers (3 to 5 years): 10 to 13 hours

  • School-age children (6 to 13 years): 9 to 11 hours

  • Teenagers (14 to 17 years): 8 to 10 hours

  • Adults (18 to 64 years): 7 to 9 hours

  • Older adults (over 65 years): 7 to 8 hours

Here in our current overwork/workaholic state, we deem working more important than sleeping but there have been studies showing that sleep deprivation is as bad for your brain as a night of binge drinking. As you lose sleep, part of your brain starts to shut down- it causes you to lose impulse control, slows your reflexes, slows your mind down and you also lose focus. It causes changes in moods and cuts off sugar to the brain- which powers it and is why you start craving junk food- and lose the will power to resist.

Sleep repairs your mental state as well as helps your body heal and grow. It is impossible to work your best, be your best and look your best if you’re running on little sleep.

If you suffer any of these symptoms, you could be suffering sleep deprivation

  1. Excessive yawning
  2. Mood swings
  3. Trouble grasping even simple new concepts
  4. Feelings of zoning out and even losing touch with reality
  5. Forgetting
  6. Fatigue- constant
  7. Feeling excessively tired, even after sleeping for longer periods
  8. Trouble with concentration
  9. Clumsiness
  10. Craving sweet and junk foods
  11. No motivation for anything

Sleep deprivation has many effects on the body

  1. Lowered immune system
  2. Weight gain
  3. Respiratory and cardiovascular diseases
  4. Hormone production (sleep helps growth in children)

If you feel that you’re being affected by sleep deprivation, there are plenty of steps to take to fix it. The book I’m reading, “Sleep Smarter,” by Shawn Stevenson outlines 21 ways and the science to back them up. If you haven’t read it, I suggest reading it.

You can get it here.

 

Some of the ways listed (that have scientific backing)

  1. Set a schedule to always go to bed and wake up around the same time.
  2. Turn off all electronics 2 hours before bedtime
  3. Sleep with a cooler room temperature
  4. Don’t consume caffeine too late in the afternoon
  5. Keep in mind that we sleep in cycles- each full cycle is 90 minutes (1 1/2 hours) so try to set an alarm at the end of a cycle (2 full is 3 hours, 4 is six hours and 5 would be 71/2). If you wake up in the middle of a cycle, that is why you’re tired and groggy. In order to fully function and feel refreshed, you need full cycles.

The book goes in depth about the importance of the steps and has another 16 tips but those are the ones I am personally working on and have found to be of particular use in my home.

As you can see, sleep is a very important resource that we do not get near enough of. There is no use to stay up all night working on a project- you might “finish” the project, but it will not be your best if you’re too tired, the two hours after you wake up are said to be the most productive hours of your day- so that is the best time to work on important projects.

If anyone feels like I did, like no matter how much sleep you get you are never functionally awake, read this book. Just a few days after reading it and working on changing a few things, I feel more energetic and don’t take as long to get out of bed as I used to.