THREE WAYS TO TWEAK YOUR WHOLE 30 FOR BETTER RESULTS
Welcome to Whole 30 August! This is my third W30 and whereas the first two times were meant to simply reset healthy habits, this time I'm addressing some specific concerns. So I'm not only following the Whole 30 rules, I'm also paying special attention to how I balance my diet within Whole 30 to maximize my results.
As I mentioned in today’s Instagram post, I'm really trying to figure out the whole migraine thing. I’m due to see a headache specialist at the end of the month, and I think it’s probably a good idea to set a healthy baseline for any blood work. Then we can see if there are any changes as I reincorporate small amounts of gluten, sugar, and dairy back into my diet.
I’ve also gained 8 lb over the last six months. I feel gross, and not just because of the number I see on the scale. I feel bloated, sluggish, and my clothes are tight. While I do work out 3-5 days a week on average, I’m not doing the kind of intense exercise that would build 8 lb of muscle. There’s no way around it: I’ve been caught slippin’.
So, because I’m trying to drop some L-B’s, stabilize bloodsugar and reduce inflammation this time, this Whole 30 will be different than others I’ve done before. Here’s how I’m tweaking my Whole 30 to maximize my results and cement long-term healthy habits:
Whole 30 Tweak #1
Before: I'd satisfy my Whole 30 fruit and carb cravings by filling up on fruit, root veggies, and soooooo many potatoes.
The Problem: I kept seeing stars. I was convinced it was because I was working out without fueling my body with enough carbs, so I FURTHER increased my starches without seeing any improvement.
The Solution: I’m loading up on healthy fats. I’m now convinced that eating all those starches – even though they were “slow” carbs – put my blood sugar on a roller coaster that crashed after working out. This Whole 30, I’m limiting my starchy vegetable intake to no more than 1c daily.
What I’m Eating Instead: Avocados, almonds, seeds, Whole 30 Approved nut butters (like the ones from my friends at Georgia Grinders), ghee, MCT oil, olive oil, and fatty fishes.
Whole 30 Tweak #2
Before: As I mentioned earlier, I ate a lot of potatoes the first couple times I did Whole 30. Not only is that a LOT of starch, but white potatoes are nightshades.
The Problem: I’ve noticed a direct correlation between stomach upset and acne when I eat nightshades. They’ve also been linked to migraine headaches. That means I need to be careful with white potatoes, tomatoes, eggplant, and peppers.
The Solution: I’m limiting myself to one serving of nightshades daily.
What I’m Eating Instead: Tons of greens and cruciferous veggies plus celery, radishes, cucumbers, and blueberries.
Whole 30 Tweak #3
Before: I went crazy with meat.
The Problem: A little meat delivers essential amino acids, B12, and protein. A LOT of meat has been linked to inflammation, which is exactly what I’m trying to combat.
The Solution: I’m limiting myself to one palm-sized portion of meat or fish per meal.
What I’m Eating Instead: Low mercury fish like wild salmon, herring, sardines and anchovies. Not only are they a great source of protein, but they’re chock full of anti-inflammatory omegas. Also, more veggies! I just finished Food: What The Heck Should We Eat? by Dr. Mark Hyman and the idea of eating 50-75% plants really resonated with me. Not only do I feel my best when I eat that way, but all that fiber goes a long way towards making me feel full. Add some healthy, plant-based fats into the mix, and this should be my healthiest Whole 30 yet!
How do YOU Whole 30? I'm always interested in learning from the experiences of others. Tell me about yours below!