Food For Thought From The Whole30

Disclaimer: This post is not a sales pitch for the Whole30, although I wholeheartedly endorse it. To learn more check out the link above.

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It’s the last day of the Whole30, a program that for me serves as an annual nutritional reset.

The nuts and bolts of it are as follows: For 30 days you fill your plate with protein, vegetables. a bit of healthy fat, and occasionally some fruit. During that time consume no dairy, sugar, grains, legumes, or alcohol. There are some additives to avoid, and it is recommended not to recreate favorite snack or dessert foods even if using program compliant ingredients.

Coffee is allowed or all bets would be off.

I spend most of the day beforehand getting ready for the program by roasting lots of veggies and garlic, baking chicken thighs and breakfast sausages, making mayonnaise, hard boiling eggs, and cutting up fresh veggies. And, I start watching Downton Abbey, again.

It’s a great plan for me, and I always feel better, stronger, more clear-headed and energetic. I sleep better and my body feels more like my body. (Well, maybe this is a tiny bit of a sales pitch after all.)

While it starts with food (check out the book of the same name) the Whole30 offers so much more food for thought. Here’s what I’ve been chewing on as these third days come to an end:

• It is a reminder that while food is meant to be enjoyed, it is first and foremost the fuel to power my one and only body to live my one and only life.

• Eating this way for 30 days, I am very aware that I don’t live in a food desert with limited access to affordable, healthy food, and that I can in fact, afford to eat fresh, whole food any time I want. So can my adult children and the rest of my extended family. None of my grandchildren live with food insecurity, in stark contrast to the 1 in 6 children in America who do. Recognizing this makes me hunger to be part of the solution to change that statistic. There’s more than enough food to feed everyone on the planet. Come on people. We can do this!

• The Whole30 reminds me that I don’t have to give in to cravings (hello truffle salt potato chips, way too much cheese, or a(another) glass of wine). It is a chance to take a look at what is underneath those cravings and why I turn to them in the first place. Or as someone wise I know puts it, “What am I feeling that I want food to fix?”

• Some days are harder than others when eating my way through these 30 days. On those days I am reminded that being “hangry” is a choice, and that just because something is hard, doesn’t mean it’s bad. It’s just hard.

• Some days are more uncomfortable than others. We humans tend to be creatures of comfort, and yet in reality the only way we grow stronger, more resilient, and more wholehearted is to plunge headfirst into things are uncomfortable.

• Finally, following the rules in any arena is not my strong suit, and letting someone else be in charge is not my jam. The Whole30 is an opportunity for me to let go of control and surrender to a process that has proven itself worthy of my trust time and again. And that, as it turns out, is pretty tasty jam.

Written with gratitude for my niece Lizzy who introduced our family to this program, and in celebration for achieving her CrossFit Level 2 Certification.

Breakfast: Whole30 style

Forging A New Path

Our bodies can teach us so much.

For the past few months I’ve been experiencing some bothersome pain in my hip that radiates down to my knee. Nightime is the worst, the pain often waking me up in the middle of the night. It isn’t excruciating, but noticeable enough to interrupt an otherwise good night of sleep, and make itself known throughout the day. I have been wondering if I’ll just have to learn to live with it.

Enter Dr. Erica Figge.

Erica is a dear friend who also just happens to be a world-class athlete, strength and conditioning coach, and chiropractor. This morning as we caught up over a virtual cup of coffee I was lamenting about this low-grade but constant pain. “Tell me more” she said.

Before long we were both down on our yoga mats, practicing a movement that might alleviate the pain. Mine has a typical pain referral pattern, and the longer I allow it to go on, the deeper the pain-message pathway in my brain. Thankfully, it is possible to create a new pathway by engaging my body in a way meant to address the source of the pain. The possibility of an uninterrupted night of sleep and a more pain-free experience was all the incentive I needed to commit to getting down on my yoga mat several times a day and see what my body, brain, and I could accomplish together.

What is true of the body is true of the heart and soul. The longer we live with the pain of past injuries and wounds, the more deeply etched those painful message pathways in our brain become. Unaddressed, we grow so accustomed to the pain that we begin to believe we have no choice but to live with it. Today, my body, along with the help of a good and knowledgeable friend, reminded me that we don’t. We are blessed with a brain that can rewire itself. It is willing to develop new, better, and more life affirming pathways, if we are willing to take the time, put in the work, and engage good help.

During this current life-altering time, we have been forced to come face-to-face with ourselves and those we share life with. Old injuries are more evident. We’ve nowhere to run, and it becomes increasingly hard to hide from what hurts. The pain of one injury can begin to refer far beyond the source, inflicting further harm to ourselves and those around us.

In the strange ways in which only struggle and hardship can, this time of being held captive offers us a chance to take ourselves and our own hurts on. Once this time of isolation and quarantine is over there will be more to distract us from ourselves, and the inner work that is ours to do could easily get lost in the shuffle of life on the other side.

The longer we wait the harder it becomes to overcome our old stories of pain and suffering.

But.

If we are willing to take the time, put in the work, and engage good help, our brains are ready and willing to create new pathways. Ones that lead to lives of greater authenticity, wholeness, and wellbeing.

Let’s get to work.

(Note: If you live in California and are ready to take the next step in your health and wellness journey, contact Figge Chiropractic)

Give Me A Break

Yesterday was a very big day for Gracie-the-chocolate-labradoodle. We had a private training session where she learned some big new things, and she did great. Later in the day she came with us to a community dinner where she practiced being calm in the midst of her greatest temptations to go crazy, and she did great.

Today, she is completely worn out. It was our plan to build on the training that we started yesterday, and she wasn’t having any of it. In every way she knew how she was telling us that she needed a break. A day of rest to just be, and not do, and that is exactly what she got.

We would all do well to follow her example. When everything in us is telling us to take a break, let’s do everything we can to do that. Take a day, or an hour, or fifteen minutes to just be, and not do.

The Whole Thirty-One

There is something called the Whole30. An eating program designed to reprogram the way we eat, and the ways in which we think about food. I’m a fan. It has worked for me in the past, and when I am in need of a reset, I will return to it again.

Loosely, it goes something like this. For thirty days, cut out all dairy, added sugars, legumes, grains, and alcohol, choosing instead to consume real food including good protein, plenty of vegetables, fruits, and ample amounts of natural fats. By the grace of God, you can still have coffee.

There were days when this it felt like an impossible assignment. I did it anyway.

There were days, when I felt like a total fraud. I did it anyway.

There were days when I wanted to give in and give up. I did it anyway.

Every time I have completed the Whole30 (and occasionally, the Whole60 or 90) I have felt better. Lots better. More energy, better sleep, increased clarity, and a more positive outlook (after the initial crankiness wears off).

I’m not jumping back on the Whole30 bandwagon just yet, but the program has me thinking about how these same principles—cutting out things that can have a detrimental impact on our health and wellbeing, and consuming instead what will nourish and fuel our lives more effectively—might transfer to other areas of our lives.

Welcome to the Whole Thirty-One: Soul Food Style

Loosely, it goes something like this. For the next 31 days, cut out all negative self-talk, fear-based language, and scarcity thinking, choosing instead to begin each day with a positive mindset, language seasoned with gratitude and grace, and the faith that what is needed will be provided. By the grace of God, you can still have coffee.

There will be days when this will feel like an impossible assignment. I will do it anyway.

There will be days, when I will feel like a total fraud. I will do it anyway.

There will be days when I will want to give in and give up. I will do it anyway.

This sounds like good food for thought to me. Maybe it does to you too.

Welcome to Day 1

2:00AM

What is it about 2:00 am?

What if Social Security goes bankrupt in my lifetime?

How will I ever pay off my student loans?

What if we run into a bear on our backpacking trip?

What if I lose my biggest client?

What if I fall asleep in the car tomorrow on the way to my sister’s house?

Will I have enough money to last for the rest of my life?

What if my baby never learns to sleep through the night?

What if no one buys my book?

What if my house doesn’t sell?

Did I drink too much last night?

Where will I live?

What did I do wrong?

What if my test shows that I have cancer?

Am I getting dementia?

Will I ever fit into those jeans again?

These are the thoughts that show up in the middle of the night, and we can’t seem to find our way out of the maze that is fear, worry, anxiety, overwhelm, and hopelessness. While most of those thoughts fade away as a new day dawns, there are those that seem to be repeat guests. As darkness settles around us, they find our vacancy sign turned on, making room for them to crawl in with us again. Instead of enduring another night of tossing and turning, maybe we can recognize such thoughts as a wake-up call. Like an alarm clock, they are a signal meant to wake us up to a need or issue that needs our attention.

Worried about student debt? Call a credit counseling service and make a plan.

Quaking at the thought of a bear in the middle of the trail? Order a can of bear spray.

Ruminating on what you did to cause the rift in a relationship? Go for a walk together and dig a little deeper.

Hate the feeling of those tight jeans? Throw them out, or get on the treadmill.

Whatever it is that keeps us awake at night is best addressed in the light of day.

Photo: Pixabay

Care-Full

So often what we never seem to get around to, is taking care of ourselves. I’m going to go out on a pretty sturdy limb here, and say that this is especially true of women. Our days are so easily filled with tending to the often very necessary and important needs of others, that we easily find ourselves, at the end of the day, resolving to do something about our own lack of attention to our own.

What is one act of care that you can offer to yourself today? This week? This month?

Washing Windows

Once a year we get our windows washed, and the before and after is noticeable. We’re good about scheduling a trusted professional once a year to tackle the task, but the upkeep in between, which is up to us, tends to slip right off our radar screen. The truth of the matter is, it wouldn’t take much effort to maintain our windows, keeping them clean and clear to enjoy the beautiful view. A little spritz of windex here, a swipe of a paper towel there, and just like that, the smudges, spatters, bird-strikes, and spots would disappear.

The same holds true for the lens through which we look out at the world. Tending to the things which cloud our vision is easier when we do it in real time, rather than waiting for stuff to build up. When we notice that we are looking at life through the window of an old story, negative self-talk, or a toxic thought, we can do what needs to be done to address it, giving us clear glass through which to see.

Looking out through our windows today, the view hasn’t changed, but the glass through which we see it has.

A Mother's Day

Nobody tells you how hard it is going to be. That a mother’s day requires everything you have to give, and a lot of what you don’t. That the needs of others can drown out your own, and that in watching out for your children, you can easily lose sight of yourself

Don’t do that.

One of the most important gifts we can give to our children, no matter what stage in life, is a mom who loves and cares for herself. A tall order no matter how you cut it. At the beginning, learning to care for ourselves feels like a radical act, kind of like staging our own revolution. But no meaningful change throughout history has happened without a lot of rabble-rousers tiring of the status quo. To change the course of our own histories is no different. We have to become rebels for our own cause, knowing that it will ruffle a lot of feathers, including our own. Meeting our own needs often collides with those of others, and it is uncomfortable for everyone as we begin to care for ourselves in new ways.

Sometimes all we can eke out is a dropper full of self-care. Ten quiet minutes alone, a walk around the block, a hot shower, or heating up leftovers, again. Managing a whole pitcher of care can be hard to come by, but to live with our glass half full means refilling it whenever and however we can. Being able to step back and catch our breath will mean that someone else will have to step up. Let them.

Self-care means discovering what we need in order to show up for what life requires. It is about equipping ourselves well so that we are well equipped for the life we have, including loving and caring for our children.

It’s not about being self-centered.

It’s about living from a centered self.

Setting The Table

This morning I woke up in Albuquerque, NM. Sitting out in the courtyard of our little casita with my coffee, I started reading a new morning book. Part of my practice to live with intention, and to show up as fully as I can for the day before me, is to spend some time reading something nourishing, something that feeds and challenges my soul. Today I turned the first page of the book, Making Sense of Mindfulness by my new-old friend, Keith Macpherson. Soul food at its finest!

What we consume in the morning sets the table for our day.

Just about then my husband Tom joined me in the courtyard. Coffee and book in hand, he settled in with me under a brilliant blue morning sky. Looking up a few moments later, I noticed him reading something on his iPhone, and from the look on his face and the language of his body, knew that he was consuming something other than soul food. Some headline, about some less than soulful action, in some political arena, had whet his appetite and he was loading his plate from a buffet table of less than nourishing stories. 

What we consume in the morning sets the table for our day.

Looking up a little sheepishly, he pushed that overflowing plate aside, and pulled up the blue plate special of the day by Richard Rohr, a Fransician priest, author, and founder of the Center for Action and Contemplation here in Albuquerque, and read it out loud. We do that most mornings, and it’s like splitting an order of soul food, both eating from the same plate. Together we’ve committed to this daily morning practice, but on any given morning either of us can get sidetracked, and are grateful when the other invites us back to the practice.

What we consume in the morning sets the table for our day. 

Don’t get me wrong. I believe it’s important to stay informed, and there are terrible things going on in our world that need our attention. But in order to show up fully for playing our part in our shared human drama that is unfolding on our shared planet, we need first to nourish ourselves well. There is an abundance of research suggesting that a nutritious breakfast is essential to our health and wellbeing, and sets the tone for the day. What is good for the body is good for the soul. Let’s nourish ourselves well. The world is hungry for what we have to give. 

What we consume in the morning sets the table for our day.

Just Don't Do It

One of the best things I’ve heard in a long time…