Notes from the Doctor

The Last 24 hours… Whole 30

By on Oct 5, 2016 in Notes from the Doctor, Whole 30 | 0 comments

The Last 24 Hours… Whole 30 We made it. I made it 30 days without donuts, sugar, cookies, and cake. But I don’t want to stop now. Usually after I finished a whole 30 I felt the need to have something that was not #whole30 compliant. I would really be craving                 . I would look forward to after these long 30 days to get a taste of whatever I was craving. (Let’s be honest it was mostly sugar related, like a donut or cookie.) But this time, this time is different. There is a shift, a change. I am not craving anything, because I know how it will make me feel. I know that if I eat it I will lose some of this energy and focus that is so clear. I will get lethargic and sick. I know this, and I am going to listen to my body and stay focused. We will reintroduce some of the foods the Whole 30 took out like hummus (homemade) and maybe some of the “paleo treats” like 3 ingredient pancakes or  some vegan gluten free blueberry scones. I use to always wonder, why people ate these “paleo treats” if they didn’t HAVE to be gluten free and dairy free? To me if you were going to eat the sugar than just eat the sugar with your gluten and dairy, but now I understand. (There are so many more recipes and options to go gluten and dairy free!) I understand that this is food freedom. The sugary, gluten and dairy foods do not have a hold over me. I am not attached to them.  I can CHOOSE when I want to eat them and there are healthier options for me. (Very yogic philosophy) I think that is the biggest learning experience for me. Not the mental clarity, the increased energy, decrease weight and inches but, The ability to say no and to make a conscious choice on what I put into my body, my being. With that being said, I will continue on this new journey. If you need support, ideas, or have questions don’t hesitate to reach out to me. You can give up...

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SNAcks, snacks, SNACKS…Whole 30 style

SNAcks, snacks, SNACKS…Whole 30 style

By on Sep 27, 2016 in Notes from the Doctor, Whole 30 | 0 comments

SNACKs, snacks, SNacks When you have to SNACK Whole 30 style On the #Whole30 they do not recommend snacking, but sometimes you just need something. You keep heading to the fridge opening it, looking inside, only to find your roasted sweet potato and chicken staring back at you. You want something else! Here is my go to list of Whole 30 approved snacks. Nut butter with apples or carrots You all know that I LOVE the Cashew butter from Trader Joe’s. But there are some very good almond butters out there too! A tablespoon of butter and your favorite fall apples or carrots hit the spot! Cereal I have posted this on my Instagram (@k8slystad) account, a couple whole 30s ago. I got the original recipe from Melissa Hartwig (co-author of Whole 30). It is delicious. 1/2 apple, chopped 1/2 banana, chopped handful of Walnuts pinch of unsweetened coconut flakes 1/4c raisins Almond milk chop up, put in bowl, pour milk and enjoy!   Lara bars Read the labels! You can’t have chocolate chip or peanut butter, but there are apple pie or lemon bars that are delicious!   Rx Bars READ the labels! You could have the blueberry one or maybe the apple cinnamon or pumpkin spice. (I haven’t had either apple cinnamon or pumpkin spice.) Salad You favorite salad and add additional stuff other than lettuce and dressing. Put nuts, carrots, broccoli (steamed or raw) or add some fruit!   Check yourself! Before you head over for that after daily 3pm snack ask yourself why? Why are you snacking? What are you really hungry for? Are you really hungry or just thirsty, bored, tired, its habit? Before you reach for one of the snacks above: Drink a tall glass of water Ask yourself why? Check your FATS! When I find myself snacking more on the Whole 30, I immediately increase my water and add an additional good, healthy, fat to my morning breakfast. (smoked salmon, avocado, ghee) I find that increasing the fats helps me stay full longer and it mixes up the scrambled eggs.   What are your go to snacks on Whole 30?...

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Day 7-14: So… what CAN I eat?

By on Sep 21, 2016 in Notes from the Doctor, Whole 30 | 1 comment

Day 7-14 It’s easy to focus on the NOs, but what CAN you eat? I’ll let you in on my food journal for two days on Whole 30. Day 7 Breakfast: Eggs (scrambled, cooked in coconut oil, salt and pepper) Bacon (no sugar added) Coffee (black, delicious, strong, light roasts are my favorite) Mid morning snack: Cashew Butter Apple Lunch: Leftover Shepherd’s pie Water, water, water, water Dinner: Hamburgers (no bun, tomatoes, lettuce, homemade mayo)-hamburgers made with ground beef, onion, garlic, mushrooms, chili powder, and a dash of paprika. Sweet Potatoes (diced up, with avocado oil, salt and pepper) Salad (fresh local greens from the Farmer’s market including spinach, romaine, and arugula. Oil and vinegar from local shop.) water, water, water Before bed: Tea (herbal no caffeine)   Day 8 Breakfast: Coffee (of course) Eggs (made over easy) Half Avocado A slice of smoked salmon Lunch Tuna, lettuce wraps Since we haven’t made mayo yet, I used avocados instead. Salt, pepper, celery, p280 in Whole 30 has “Mexican Tuna Boats” recipe water, water, water Dinner Ribs Dry Rubbed overnight, cooked low in the oven then grilled There is a BBQ recipe in #whole30 book p322 Sweet Potatoes diced, oil, salt pepper, garlic powder-grilled Salad not just lettuce, carrots, celery, walnuts, lightly steamed broccoli, tomatoes (I needed some extra crunch today)   Some people may look at those two days and think that’s all you eat?! and some might be thinking that is a lot to eat! The key is that you can eat as much as you want!  By this time of  the 30 Days you are probably getting sick of prepping or lost it all together. Day 10 an 11 are usually the hardest days, but on the other side of those days is all the benefits you have been working so hard to get! Keep going.   By this time in my journey, my “sugar dragon” came back, full force. I even woke up dreaming of warm, freshly baked donuts! I wanted those donuts! So what did I do? I ate more during my meal times Increased the amount of good, healthy, fats Increased my water Got out of the house!-movement! Towards the end of day 12 and...

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Day 1-6: Going Whole

By on Sep 16, 2016 in Notes from the Doctor, Whole 30 | 1 comment

Going WHOLE An Introduction On the Whole 30 there are some rules. Here are a couple big ones: No dairy. No gluten. No beans. No peanut butter. No rice. No MSG. No soy. No corn. No alcohol. NO SUGAR. When I first started I thought this would be easy. We have been dairy and gluten free on and off for 6 years. No dairy, no gluten. easy. Peanut butter an amazing staple in my life, I can’t have it? ok, i’ll just substitute it for almond or my new fav, cashew butter from Trader Joe’s.  No alcohol. Ok, I have given it up for a year before before and during my pregnancy. No biggy there. The biggest struggle and something I still think about every day is NOT HAVING ANY SUGAR. When I say no sugar I mean no added sugar. There are fruit sugars, from fresh or dried fruits you can have that, but you cannot have any added sugar. Somethings you can’t have because it has sugar in it: Ketchup, mustard, mayo, donuts, cookies, most gluten free crackers, most dairy free crackers, salad dressings, marinades, snack bars, chocolate, store bought Kombucha, sweetened dried fruits, coffee creamer, non-dairy coffee creamer, BACON and honey… the list goes on and on. It is the one thing you will find yourself looking at labels and thinking, “There’s sugar in this?!” Yes, I have come to the conclusion that there is sugar in everything and it is too much for your daily diet. My challenge for you as you go through this weekend, look at what your eating, write it down, and read the labels. See how much sugar you are consuming that you didn’t even know about.  What can you eat? As much whole food as you want. and coffee. A non-fat, grande, caramel latte with extra shot of expresso? no. strong. black. coffee. There is no limit on the amount of food you can have, if you are hungry eat something. Eventfully you will be full on your three meals a day, if you want to break it down to 6 smaller meals a day go ahead. Day 1 I was more mentally prepared to start this 4th whole 30 than any...

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Pre-Day 1 Our Whole 30 Journey

By on Sep 7, 2016 in Whole 30 | 0 comments

The Whole30 The Whole 30 can be scary, daunting, too much, or  not enough.  I have heard that it is too much prep time, too many rules, not enough carbs, not long enough. How much do I have to cook? I can’t just add cheese? Nope. But, I love cheese. How am I going to make it 30 days? My husband, (Dr. Ryan), and I have started our 4th Whole 30 journey on September 6th.  I would like to share with you my journey, offer support, and ideas. What we decide to put into our bodies to nourish us, (food, water, thoughts) is vitally important to our health. Let’s choose wisely. Pre-Day 1 -BUY & Read the whole 30 book. Maybe not cover to cover. Skim read chapter titles and then dive into areas you believe that will work for you. Refer back to it often. On one of my first whole 30s I would refer back to the section on what goes through your mind during day 12-18 or whatever day I was on. That was very helpful.  Melissa and Dallas Hartwig have a very witty and candid account on how you are feeling Day 1-30. Plus all the recipes are a must! -The Whole 30 starts the day before Day 1 Before you start Day 1, plan your first week out especially if you are a first timer. Next make your first whole 30 dinner the day before you start Day 1 and make enough for leftovers at lunch on Day 1. Because you are already making Day 1 dinner and then when you open your refrigerator on the morning of Day 1 as you are running out the door to work or to drop kids off at school your lunch is already ready for you. A win for the day! -Do not get caught up in making the sauces I am not a big sauce person, my husband on the other hand loves to put mayo, ranch, hot sauces on everything. When we do a Whole 30 we make the basic mayo recipe once and it usually lasts us half way thru the 30 days. Some of the recipes as you to make sauces for your...

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The 12 Day of Health & Wellness…

The 12 Day of Health & Wellness…

By on Dec 12, 2015 in 12 Days of Health & Wellness, Notes from the Doctor | 0 comments

On the 12th Day of Health & Wellness, My True Love Gave to Me. Try Something New Expand your horizons, talk to a stranger, order something other than the usual on the menu or at the coffeehouse. You might find something else you like. A lot of the time, the reason we are holding ourselves back is because we are scared and afraid.  Scared and afraid of what? Rejection, loneliness, humiliation, judgement, not being good enough. Photo Credit Here Taking risks and trying something new will challenge and change you. Change! Yes, Change. Change can be uncomfortable, can be scary, challenging, and fun! What would you feel like, if 5 years from now your life didn’t change at all? Would you continue to like the position you are in? Probably not. Then why are you so afraid of change. Why do most people fight against change?   Get out there today and try something new. Push your boundaries and get out of your own way. Create the life you, because you are enough. Photo Credit...

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