eating Whole 30

To clear up any confusion about Whole 30 and our intent in trying it, I just want to begin by saying this is not meant to be a "forever" way of eating. It's meant to be a nutritional reset, an opportunity to cleanse your gut, a chance to eliminate foods that may negatively affect your skin, joints, digestion, and general health. The goal is to find which foods bother you and then, armed with that knowledge, adjust your on-going diet accordingly-- not to say you don't ever eat those bothersome foods, but that at least now you know that cupcake or the plate of pasta or the bowl of popcorn is the reason you feel a little/lot lousy that night!

In light of that, Whole 30 has you eliminate all foods that are common triggers of negative health for a lot of people:

• all grains and legumes, including quinoa and rice and soy
• sugar, including natural sugars like real maple syrup and honey, sweeteners, and alcohol
• dairy
• seed oils

Things you eat:

• all natural, grass-fed meat & poultry (no nitrates, nitrites, sugar, etc added)
• wild-caught fish and seafood
• vegetables of all kinds, by the pound
• healthy fats, like avocado and coconut oil and almonds
• fruit, in moderation

For us, dinner wasn't too different than what we normally eat, and I imagine that would be the case for many people. Even lunch, though it meant we couldn't grab a sandwich, didn't feel wildly different. Breakfast-- particularly for me, as I am famous for not really eating breakfast at all-- was definitely where I felt Whole 30 the most. (Not that I don't like breakfast foods, but I used to always prefer eating them for dinner.)

And, of course, not being able to get a bowl of ice cream or eat a brownie after the kids go to bed. Not that I ever did that before. *cough, cough*

However, breakfast has become my favorite meal! It really only took a week before I realized how much it sets the tone for the rest of the day for me.

Routinely eggs as the protein. Southwestern omelet, minus the cheese and milk, but loaded with all the good stuff-- peppers and onions and mushrooms-- and topped with Whole 30 compliant salsa, black olives, jalapeno, and cilantro (pictured above with avocado and roasted potatoes on the side). *Note: potatoes are allowed, though we only ate them twice the whole time since they're not the best option.* Prosciutto egg cups were a big hit. We would eat them with a sauteed-in-coconut-oil veggie hash made with things like sweet potatoes, zucchini, summer squash, onions, bell peppers, celery, and more (also pictured above, after I had consumed a good amount of my veggies because I didn't always think to take a picture before diving in!). I made frittata a couple times with coconut milk and that was great with a whole variety of vegetables! My personal favorite was roasted veggies of any kind with poached eggs on top: sweet potatoes and carrots or broccoli and mushrooms or asparagus or brussels sprouts with a gooey orange-y yolk dripping all over. Yum.

Breakfast was always consumed with a cup of black coffee (the only cup of coffee we drank each day) and usually followed up by some fruit. Our favorite way to indulge in fruit was to cut a couple things up-- some combination of banana, peach, strawberry, blueberry, cherries-- and top it with some shredded coconut, a closed handful of raw almonds if our meal was skimpy on healthy fat, and a dash of cinnamon.

Going forward, we're continuing with roasted veggies and fried or poached eggs twice a week for the whole family, and then on some of the mornings the kids eat oatmeal (the up-until-recently most-often-consumed breakfast food), Daniel and I eat something like omelets or egg cups.

Lunch was almost always salad, largely because salad fixings are so delicious this time of year and we both enjoy a good salad a lot. Also, it's very easy to assemble salad in a jar to tuck in bags for when you're out and about.

The greens varied as much as the toppings. Buttercrisp, spring mix, baby spinach, red and green leaf, romaine. Leftover fish or chicken or pork or beef from the night before or else something like salmon cakes that I prepped right then (finding canned fish that doesn't contain soy is hard and expensive, though), nuts or avocado, black or green or kalamata olives, strawberries or green apples or dates or raisins, sunflower seeds (make sure they're oven roasted with no unacceptable oils), carrots and celery and cucumber and peppers and broccoli and onions, etc. We tried some various homemade dressings: creamy avocado, mustard vinaigrette, homemade compliant mayo with extra lemon juice and lots of chives added, etc., but I quickly settled into my old ways: a splash of white balsamic vinegar, a drizzle of EVOO, lots of freshly ground pepper, and some kosher salt.

Some days, when I was just tired of salad, I cut up an entire eggplant or zucchini, made marinara, and used egg and almond flour to make sort of Whole 30 compliant eggplant or zucchini parmesan-- minus the parmesan. Ha! You'll have to take my word for it that it was delicious!

Dinner was pretty standard-looking fare, minus the bread or pasta or rice or beans that we might have normally included.

Roasted or grilled meat, veggies of all kinds, soups, etc. I would adapt food slightly for the kids. For example, I made chili one night using ground beef, sweet potatoes, peppers, onions, etc and added beans to half of it for the kids. Another night I made all the fixings for fish tacos-- the kids had tacos while Daniel and I just loaded the fish and toppings on a big bed of seasoned cabbage.

Not being able to use a lot of standard condiments (many mustards are out, as well as mayonnaise and ketchup and soy sauce, etc) took some adjustment, but I either figured out how to make a compliant version (like with mayonnaise) or went without. And then there was the time I used a tablespoon of soy sauce in the dressing anyway because I just. wanted. it. (I got my hands on coconut aminos after that, which works well as a substitute.)

Fresh herbs are always key in keeping flavors interesting, but especially on Whole 30. I generally kept the fridge stocked with rosemary, thyme, cilantro, chives, dill, and basil. And then there were the dried herbs and spices: marjoram and oregano, cumin and chili powder, smoked paprika, peppercorns for freshly ground black pepper, curry and coriander, and more. Also, I made sure to have 3 or 4 different kinds of vinegar so we could change flavors up through those, not to mention the fresh lemons and limes I always keep around for zesting and juicing. It might easily feel like eating the same thing on repeat meal after meal after meal (protein, veggies, and fat, anyone?!?!) if one didn't take advantage of such things!

A big rule with Whole 30 is no snacking. This killed me at first, as I tend to be a grazer: I generally don't eat a ton in one sitting, but I eat little bits frequently. But within a few days, I was settling into being really hungry just before eating and then being able to eat enough in one sitting to keep me full until just before the next meal. The book explains why this is important for our bodies-- our bodies need to go "searching" for the fat stores rather than simply finding energy in the immediately-available-fuel of the most recent meal. All I know is that it's a lot easier to eat things that are nutrient-dense in a meal-setting rather than when grabbing the bits and pieces of whatever's handy, so for me, it was very essential.

The couple times we broke the snacking rule was when we had to eat early dinners in order to be out well into the evenings and then came home hungry. We kept Larabars on hand for such emergencies. Our selection in the north country is limited, so I went to amazon for those. I'm not sure if it's funny or pathetic that a Larabar and cup of herbal tea felt like quite the sweet treat by the end of 27 days...

There were guidelines about servings, but they were far more general and according to your body size. "The number of eggs you can hold in your hand." "A closed fistful of almonds." "Two open handfuls of olives." Etc. I quickly found what worked for me, which included bumping up how much fat I was eating at each meal to make sure I wasn't shortchanging my still-exclusively-breastfeeding baby giant. This is not one-size-fits-all, and I appreciate that.

If I've missed anything major of interest, let me know! I'm happy to answer questions. Ultimately, though, I'd recommend reading the book if you're curious!

a lot of thoughts about Whole 30

Our stumbling into the idea of trying the Whole 30 eating plan was just that: stumbling. I have two friends who spoke highly of it, but I didn't think much of it beyond that until we began learning about how damaged Daniel's digestive system had become due to stress. The idea of trying to see his insides healed initiated a whole lot of reading and research, and the book that lays out the Whole 30 plan (It Starts With Food)-- one of the last we happened to read-- rang true with a lot of what we were learning from other sources.

With nothing to lose (there's no way eating only "whole" foods for a month is going to harm us!) and everything to gain (finding ways to get Daniel feeling better), we tried it and with great results for both of us. Although we didn't quite make it the full 30 days due to a previous commitment as camp pastor at a children's camp last week (camp food!), we made it 27 days. I'm not sure there's anything magical in the number 30 except that the goal is a nutritional reset, if you will, and in that sense we more or less got it. We didn't get to do the reintroduction of other foods the way the book instructs so we both think we'd like to do another round in order to do that at some point.

* * * * *

I cook and bake from scratch and have since I was a young girl learning the ropes in my mom's kitchen. We buy free-range meat and are part of a CSA. Our chickens are laying eggs, which is about as fresh and local as you can get! And yet I'm always learning how to better steward our bodies.

But let me say this before I get started:

I think there's always the risk whenever studying nutrition to become debilitated by everyone telling you how everything is bad for you. There have been times in the past when I've just had to put the books/articles/whatnot down and call someone I trust ("Paula, what do you do?") for their reasonable and real-life advice because what "they" say is so overwhelming.

You're not getting enough protein.
Hold the phone: all meat is horrible for you!
If those veggies aren't organic, you might as well eat cotton candy.
Is that milk pasteurized?
Who cares that it's raw, it's cow's milk and you need goat's milk!
Don't ever buy pre-packaged cereal.
OHMYWORD there are PHYTIC ACIDS in those oats!

You get the idea.

I believe that God gave us food. In variety and abundance and flavors and colors, and what a gift it all is! It's not wrong that we enjoy frequenting a favorite restaurant or stop occasionally for ice cream cones in place of a nutritious lunch or enjoy blessing one another through cooking and baking and sharing the amazing gift of food-- and special, treat foods at that!!

Yes, we absolutely need to steward our bodies. When Daniel hit a wall in terms of his physical health, we began doing all within our power to adjust our lives so that he might serve the purposes of God in his day with all the strength and energy and gusto possible! It's why we did Whole 30. It's why I do my best to continually be learning and adjusting our eating habits.

But food is a gift and a tool. Good nutrition is a means that helps me serve Jesus; it is not the goal of my life. And when I keep it in its proper place, it becomes a powerful means that isn't overwhelmed by the debilitating and crippling food arguments and debates because I am simply doing my best and trusting that I have a Heavenly Father who ordains my life.

I have no intention of becoming a food snob. I like fried dough as much as the next person! Don't even get me started on cherry cobbler with fresh whipped cream or a brownie hot fudge sundae. And sweet potato fries??? YES PLEASE.

Years ago, I spent two months in the Philippines dining on white rice and canned sardines and spam and MREs. I would do it again in a heartbeat if it was the best way I could serve the Kingdom in my eating. Here at home, as finances and supplies allow, I plan on incorporating a lot of Whole 30 ideas into our regular diet-- lots, lots, lots more veggies and more protein, minimal grains, far less sugar (including natural sugars), and Daniel will probably eat the strictest out of all of us for some time as he continues to get his body healed-- because this is how I see us best serving the Kingdom in our eating at this time.

* * * * *

Now-- if you're still with me-- for some reflections:

1. Americans don't eat enough vegetables.

Or, at least, I don't.

I always thought we did okay. A good amount of veggies, of the fresh and local and pesticide-free variety as much as possible, at almost every dinner meal-- not to mention the raw veggies we munch on most days with lunch.

Turns out, when my plate is 2/3 filled with veggies three times a day, I feel better. (Who knew?!)

I also think it's a common thought in the US that fruits and vegetables are interchangeable-- like somehow if you (or your child) aren't eating enough vegetables, you can make up nutritionally with fruit. They're just not the same.

Vegetables are not only rich in vitamins and minerals, but they're also the easiest-to-digest foods available. This was perhaps the most critical element in Daniel's increased energy and diminished aches and pains.

So eat those veggies, people!


2. Sugar is not my friend.

Although this isn't a newsflash, I realized how true it is when I ate sugar after not having any (not even natural forms like maple syrup or honey) for almost a month. It makes me sick, it makes me sluggish, it makes me tired.

This is not to say I won't ever eat sugar, but as limited as I tried to make it in the past, it's going to be far more limited. I went from nothing but a little fruit for almost 4 weeks to eating cupcakes two days in a row last weekend and let me tell you: there's nothing more motivating than seeing how much better I felt without it.


3. I need more protein than I think.

If there was one thing I saw a dramatic change in, it's that after a year of taking floradix and focusing on iron-rich foods (spinach and chickpeas and apricots, oh my!) with little to no improvement in my hemoglobin levels, within a week of Whole 30 I had stopped craving ice, which is a common symptom of iron deficiency and one I really suffered from. I haven't been tested, but I assume the vanishing cravings were due to a corresponding rise in my iron levels, and I absolutely believe it's because of my increased protein intake.

Protein is essential for absorbing iron, which I've known, but I hadn't realized how much less protein I was taking in than I really needed. I have been pregnant and/or breastfeeding for over 12 years. My body needs all the help it can get!


4. The Family Meal Table is essential.

I was really thankful that we already had routine family meals established in our home-- something both Daniel and I grew up with and then brought into our marriage and home-- because eating Whole 30 requires lots of food prep. You can't eat anything "quick" or "easy" (remember: even fruit is in moderation), but fortunately for me, meal prep and sitting down with my kids three times a day was already a pretty normal part of my day.

In that sense, Whole 30 only confirmed what I've had a strong conviction about: food is meant to be eaten in community, shared at a table, used as a pause from the day's demands and activities, an opportunity to connect relationally; and the very act of sharing food together has spiritual implications. Obviously this isn't always possible and sometimes it's eaten more on-the-go than is ideal, but even my own bad habits of making use of the time the kids are busily eating lunch to throw the next load of laundry in or zip off a few emails were curtailed this past month and I am seeing afresh how much healthier it is to prepare food for myself (rather than eating the leftover bits off their plates!), sit down, eat and converse with them, etc.

Whole 30 requires lots of cooking. It requires thought and planning. And once I've put in that effort, I want to enjoy it. So I sat. I ate slower. I ate more thoroughly and thoughtfully. I ate with laughter and conversation surrounding me.

What a gift!


5. What goes in is as important as what doesn't.

I've long wondered if there isn't a better way than the American fascination and obsession with what we shouldn't be putting in our bodies. We count calories and weigh food and go on starvation-type-diets left and right.

I really appreciated that Whole 30, while it has a long list of what you're not eating, focuses more on what you are eating. And trust me, if you make sure you're eating a healthy serving of protein and fat and loads of roasted and raw and grilled vegetables, you are full at the end (and sometimes mid-way through!) each meal. I didn't really miss the grains and sweets, honestly. I didn't feel hungry until 4-5 hours after my last meal.

* * * * *

And so, in conclusion, I'll just say:

Whole 30 was an eye-opening and helpful experiment for us, and I'd highly recommend it to others!

Next up: what we ate from day-to-day on Whole 30.

ten

Bronwyn Eliese.

Fair; pure. Consecrated to God.

This beautiful, innocent, gentle, gracious girl turned ten years old this month.

Sweet, kind, patient.
Not sassy, not bossy, not overly opinionated.
Endlessly forgiving.
Not ego-centric.
Sincere.
Without guile.

I'm so thankful for her and who she has been in our family.

And more and more these days, I am thankful for who she is in the Kingdom.

Happy Birthday, beautiful girl. May you continue to set an example of purity and consecration in your generation your whole life long.

progress

Around mid-June, Daniel began an extended vacation of sorts. Some leave time that had piled up along with increasing mental and physical fatigue forced a major change in plans for our summer. My man who is a go-getter, active-just-for-fun, always reaching for the next thing, eternally optimistic, and oozing faith was just kind of... well... done.

Over the course of the next few weeks, he rested, read, prayed, dug into the Word, rested some more. And while the mental/spiritual cobwebs and clouds seemed to part way and his soul could breathe a bit again in time, it simultaneously became increasingly clear that his body was not as healthy as it should be. Whether the physical caused the mental and spiritual fatigue or the other way around, we may never know. Regardless, we found ourselves in a place of needing to address both.

After a full battery of tests, there was seemingly nothing wrong.

Cue a visit to a nutritionist and Daniel borrowing, oh, about 10 books on health and nutrition from the library. He wanted different opinions and varying schools of thoughts in hopes of finding the common threads in them all.

At the end of the day, we were pretty certain his digestive system was working pretty terribly. Stress has a way of really wrecking a body, you know.

So after a week-long trip to Dayton, Ohio for a worship leading and speaking commitment he had made, Daniel came home and began a 2-day cleanse followed by 2 days of juicing in order to give his stomach a break. The next day, we began following the Whole 30 food plan after reading (upon recommendation and loan from a good friend), It Starts With Food--a book that really resonated with us based on all the prior reading and learning. The idea with Whole 30 is that you take 30 days to fill your body with the stuff it really needs and eliminate everything that could be causing problems. After 30 days, you begin reintroducing foods in a way that allows you to "learn" your body-- which things agree with you and which things don't. Although neither Daniel or I thought that he had major sensitivities (and we still don't) to anything in particular, we knew a diet rich in nutrients and with zero of the stuff that's harder to process for 30 days certainly wouldn't hurt and might even help.

That was two weeks ago.

And Daniel is feeling so good.

His color is better. His muscles have stopped aching. The extreme fatigue has lifted. We know there is more ground to take and that nutritional deficits aren't overcome in a day or even a few weeks, but we are incredibly encouraged by the progress made.

I feel better (I'm doing it, too) and I didn't even know I didn't feel good! Ankle pain that has plagued me every morning upon waking for the past few months is gone. I've stopped craving ice by the jar-full all day every day. I have more energy.

And don't worry: we're not hungry-- quite the opposite, as our plates are loaded with healthy, nutritious vegetables and proteins and fats three times a day.

I'm so thankful.

Thankful for the time of rest. Thankful for the spiritual and mental cleansing and healing that has taken place. Thankful for wisdom and encouragement from dear friends and people who are eager to see Daniel's body whole. Thankful that some nagging less-than-stellar health I've had for years (let's be honest: I've been nursing and/or breastfeeding for over 12 years) seem to be resolving quickly and easily just as a side benefit. Thankful for a community of believers who have been beyond gracious during this season to the point of praying for us, relieving us, ministering to us, and blessing us. Thankful for a God who gives wisdom to us when we ask by faith for His help.

one thing remains

I sing the words and I take comfort in them.

One thing remains.

At the end of the rubble of what was me, but turns out daily to be broken and sin-sick and hopelessly lost, I find that He remains.

Even more miraculous, I daily find that the brokenness and sin-sickness and hopelessness that is being burned away bit by bit actually reveals only Him more perfectly than the most poetic words or put-together life ever could.

I don't know why He's chosen to use human vessels-- people like me who fail, fall short, disappoint, hurt-- except that the more I see how much I need Him, the more free I feel to shout from the rooftops just how good He is. Like the lepers who found bread, I have tasted and seen that there is a well that gives Living Water and I want the world to know.

I've fallen upon the Rock and I have broken, but He has made me new. Not just put together. New. From the inside out.

And now I live and breathe and have my being in Him.

His strength, His life, His power.