8 Tips For Helping Positive Diet Changes To Stick

David Ramsey says, “Change is very hard and we change only when the pain of same is greater than the pain of change.”  Let’s face it, for many people, cleaning up your diet is hard! I mean, unhealthy foods are EVERYWHERE and not to mention addictive (and cheaper). It seems so much easier to just deprive yourself for a few days or weeks, instead of actually trying to make long lasting positive diet changes. Really though, we are not talking about going on a diet, but instead about replacing nutrient poor foods with nutrient dense foods. I have rode along on the journey as several people have went through this process, as well as gone through it myself, so I know first hand how much some people struggle with it.

Any positive diet change is not going to be just for a few weeks or months like so many “diets” out there, but instead should be a lifestyle change, a whole new mindset if you will. I have had the pleasure of meeting some people who seem to make this lifestyle change with what appears to be very little effort. After reflecting on what these people had in common, I came up with the following tips:

1. It has to be YOUR idea. Any major change can not be your wife’s idea or your father’s or even your doctor’s. It has to be YOURS, if you are going to have enough motivation to stick with this long term, YOU have to want it. When people that come to me say something like, “my doctor says I need to give up gluten, but I just don’t know”, I already know their chances of long-term success are minimal, because they lack the personal motivation to stick with it through the tough times, which are inevitable. That is not meant as a judgement of any kind, but I see it happen quite often.
2. You must have some kind of plan. In the land of convenience foods, pizza parties and donuts at the office every friday, it is critical that you make a plan before starting your diet change. You are going to be tempted, you are going to get busy, things are going to come up, you will not always be eating at home and sometimes there will be no options available. All of this will undoubtedly happen when your motivation has already left the building! It can really help to know what you are going to do in these types of situations before you reach them. You need recipe ideas and to know what you are going to buy at the store. You simply can not wake up one day and say “I want to clean up my diet” and instantly do so perfectly 100% of the time. (And if you somehow did, please email me and tell me how!) Freezer meals, weekly meal prep, doubling meals and help from my boyfriend are the main way that we make it work in our house. It took us a few years to get to this point though, so be patient.
3. Only wanting to lose weight is not enough. In my experience, there tend to be two types of people that make the effort to clean up their diet. People who are trying to lose weight and people who are sick and in pain, and of course many people experience both reasons. Those people who are only trying to lose weight will eventually go back to eating unhealthy if that is their only motivation. That is not to say that many of the people who try diets like Paleo for weight loss reasons, do not eventually change their mindsets, because so many do. They feel so much better eating nutrient dense foods that their bodies were craving, that they don’t even worry about the weight loss anymore. Those people who are sick and in pain tend to do a better job of sticking to the path out of necessity. Having a gallbladder attack or migraine will quickly remind you that “cheating” is not an option for you!
4. Focusing on what you can eat, instead of what is “off-limits” is crucial. When I first started eating Paleo, I really focused on some of the things that I could no longer eat and drink. It made it really difficult. When I eventually stopped focusing on things I was suppose to be avoiding, I realized that there is actually more things that I eat now than when I was eating a Standard American Diet. I mean really, when you really open your mind, there are soooo many things you can make out of meats, vegetables, fruits, nuts, seeds and healthy fats! For example Beef and Broccoli Cashew Stir Fry, Beef Bourguignon, Pineapple Meatballs and Ground Beef Stroganoff are use a few amazing Paleo friendly recipes just for beef. Cherry Chocolate Chip Cookies, Sweet Potato Pie, Mexican Chocolate Pots de’ Creme, Eskimo Pies and Flourless Zucchini Brownies are just some of the amazing Paleo “friendly” desserts. (Of course, these desserts are not healthy if you eat them all the time, but they are great options for those people who can’t or do not want to eat bad oils, flours and fake foods when they want a treat.) Another way to look at this is to start adding in good foods, instead of focusing on removing the bad ones. This can be the kick start that some people need in order to achieve their goals.
5. Doing what works best for YOU can give you the extra step up that you need to succeed! When some people enter a swimming pool, they dive in, and take in the full shock of the temperature change. While this can be very uncomfortable for a moment, it doesn’t last long. When other people enter the swimming pool, they ease their way in, little by little. This makes for less of a shock, but it does drag out the process. The point is, that either way both people eventually are adjusted to the temperature of the water and in the pool….  Gretchen Rubin discusses the difference between abstainers and moderators in this episode of Underground Wellness Radio (start at 33:00). Moderators are the ones who can eat one tiny square of chocolate a day but the thought of no chocolate is too much for them, while abstainers, by contrast are the ones who can’t eat any chocolate because they will eat the entire bar! Neither strategy is right or wrong, you just need to find what works best for YOU! If one way is not working, maybe you need to try the other way.
6. Know your triggers and act accordingly. When I was finally able to kick my soda pop habit for good, I couldn’t eat any fast food, because when I did it would send my cravings through the roof! I am sure it was partly the addictive foods themselves, causing me to craving my glass of Dr. Pepper, but I also think it was the memory of always consuming it with my fast food meals that made it worse. Personally it was too hard for me, so I just avoided fast food for a few months (that is really never a bad idea, is it?!?).
7. Persistence. Persistence. Persistence. When I quit smoking cigarettes several years ago, it took me 9 tries before I finally kicked the habit for good. I tried the patch, the gum, Chantix (prescription medicine), cold turkey and the list goes on and on. You want to know why I finally was able to quit? Because I stuck with it! I made a goal and nothing was going to keep me from it. I kept that same intensity for a few years until I finally figured out what worked from me (which goes back to tip #5). The ability to stick to your goal (remember it must be your goal) is one of the top traits that will ensure success when transitioning to a healthier diet. These are the people who are able to adjust their plans and make things work through all the bumps in the road. These are the people who despite failing 197 times, they keep trying until they find what works, because they are determined at all costs to reach their goals!
8. Forgiveness. Being able to forgive yourself when you make a mistake or when you fail is possibly the most important trait to have when trying to make a diet change. People who beat themselves up for failing are, in my experience, not going to make the change long term; however, those who frown, brush themselves off and move on, are more equipped to make the a lifestyle change instead of just “dieting” for a few weeks. Winston Churchill once said, “Success is going from failure to failure without loss of enthusiasm.” Failure is not permanent and you must never let it steal your hope. Forgive yourself and move on.

And while I decided not to add it to the list, because I have seen many people accomplish their goals without it, support can be very necessary for some people so I thought I should at least mention it. It never hurts to know that you have some people on your side! Of course, many people have also used the motivation they get when everyone doubts them. Either way, other people opinions can help add fuel to your fire and give you the extra incentive that you need to accomplish your goals.

I also have to add making the right diet changes are extra important for long term sustainability. If, for example, you try to go on a low fat diet, I suspect you will be hungry all the time and it will be near impossible for you to sustain with all the unhealthy tempting choices that we are bombarded with on a day to day basis. Check out The Paleo Mom or Robb Wolf if you would like to understand more about how Paleo can be a great starting point for you to find out what works for your body. Check out Nourished Kitchen to get started with real food. If you are in the Columbia, Missouri area, join us for a Meal Prep Workshop to set yourself up for success! And hopefully this blog will be helpful to you on your journey as well!

Are there any tips you would add to this list?

15 Grain-Free Side Dish Ideas

Here are a few of my favorite side dishes for anyone who has taken one of my freezer workshops or just anyone reading who needs some fresh ideas! All are “clean” and super tasty! I hope you enjoy them as much as I do….

Roasted Carrots

Brussel Sprout Chips

Kale Chips

Roasted Potatoes

Rainbow Roasted Root Vegetables

Cucumber Dill Salad

Oven Baked Sweet Potato Fries

Plantain Chips

Roasted Broccoli Recipe

Mashed Garlic Cauliflower

Mashed Sweet Potatoes

Cauliflower Rice

Slow Cooker Sweet Potatoes

Roasted Butternut Squash

Zesty Side Salad

Side Salad Topped With Roasted Sunflower Seeds And Drizzled With Olive Oil & Lemon

If you are in a hurry, you can also sauteed a bag of frozen veggies in coconut or avocado oil or just toss together a simple side salad full of leafy greens and top with extra virgin olive oil and fresh squeezed lemon juice in place of store bought dressings. Enjoy!

 

 

Simple Whole30 Shopping Guide

I host a semi-annual Whole30 and was asked to make a simple short shopping guide. I actually wanted to make a video instead, but there are only so many hours in the day, so maybe the next Whole30 I can make that happen. For now, please use the following when at the grocery store during the Whole30 (and remember that the Whole30 is stricter than Paleo, so there are things that aren’t allowed that even on Paleo).

MEATS

Buy local, pastured, grass-fed/finished, and wild-caught when it is available and fits into your budget. If you live around Columbia,MO, you can find all of this (except the fish) at the local Columbia Farmer’s Market on Saturday mornings. If you receive EBT and have a child under 12, you may be eligible for their swap program, which allows you to “cash in” $25 dollars of your stamps for $50 in tokens.

Many people think that red meat is unhealthy, however if you get it from a source that cared for the animal correctly, where it was allowed to eat it’s natural diet and wasn’t injected with hormones etc., then you don’t need to fear it! Check out this article from Chris Kresser.

You still need to avoid added sugar so watch you sausage and bacon (almost all have added sugar). Things like bologna, hot dogs, and most lunch meat are off limits. I was able to find a no sugar added turkey from the deli at Hy-Vee. If you ask them the ingredients they can print your labels if they are unsure. Many canned tunas have soy in them and should be avoid.

While eggs are not meat, I wasn’t sure where else to add them, so I will include them here. Eggs are also not to be feared! Locate a local source when possible. Cage-free does not mean anything so don’t pay extra for these.

Short Version: Pork, Beef, Chicken, Lamb, Bison, Duck, Deer, Sugar Free Deli Turkey, Canned Salmon and Tuna, Fish/Seafood, Eggs

PRODUCE

Depending what your diet looked like before, you will probably be buying somewhere around double the amount of fruits and vegetables. Always purchase local and organic when possible. Check out the dirty dozen if you are on a budget. Eating in season is always a good idea, but isn’t a must. A local farmer’s market is always a good option.

Fruits do need to be limited to some extent, especially if weight loss is a goal; however, if you are coming from a sugar and carb heavy diet, the first week or two, it will be easier if you eat more fruits. Then the last 2-3 weeks you can cut them back. The only canned items that I personally can use are tomatoes. Avocados are an excellent fat source. If you are having trouble losing weight though, they should be limited.

Frozen vegetables are also a great option. Being so busy I use them a lot. Just cook some protein and throw some frozen vegetables and spices with it. Bam! Dinner is served. Also, after the first week do your best to try some new thing you haven’t or didn’t like before.

Dried fruit is ok, but shouldn’t be eaten alone. For example, instead of eating a handful of raisins, add them with some tuna, spinach and olive oil for a quick salad. Larabars are a great on the go option (just avoid the ones with chocolate chips), but they need to be limited, because they are made with dates. I personally am going to limit myself to no more than 3 a week this Whole30.

Short Version: Get tons of vegetables and some fruits. Maybe even double of what you typically buy. Grab a few larabars in case you need something quick.

NUTS AND SEEDS

Nuts and seeds are a healthy addition to your Whole30, but should be limited also. Adding a handful to a salad adds a nice texture though, so don’t be afraid to use them sometimes. You want to purchase raw nuts and seeds. The bulk section is a good place to get these if your store has one. If you buy them from a package just be sure to check the label for added ingredients! Almonds are high in Omega-6’s so do not overdo them especially.

You can also purchase nut butters like almond and cashew butter or even sunbutter. As always, be sure to read the labels as many of these have added sugar. Many stores have a machine that will grind the almonds right there so you know exactly what is in them. Hy-Vee and Clover’s in Columbia have these machines.

Nut flours are a great option for replacing all-purpose flour. While you are not allowed to make things like pancakes on the Whole30, you can use nut flours to bread chicken etc.

Please note that peanuts are a legume, not a nut, so they should be avoided.

Short Version: Almonds, Walnuts, Cashews, Sesame Seeds, Sunflower Seeds Etc.(Raw), Nut Butter, Nut Flowers

COCONUT

I know that coconut is a nut, but I decided to list it separately because it offers so many great options! The coconut offers us oil, chips, flours, and milk. Be sure to get extra virgin (or virgin) coconut oil and full fat coconut milk. I purchase Nature’s Valley in a can. Yum!

The oil is awesome because it has a high smoke point, so you can cook with it. You can use it on your teeth, hair, and body also!

Short Version: Extra Virgin Coconut Oil, Coconut Flakes, Coconut Chips, Coconut Flours, Coconut Milk

OILS

Since we are no longer using vegetable oils, you need to know what to use in place of them. There are lots of great options. As mentioned above coconut oil is one of them. Avocado oil is another one. Olive oil is great, but should not be heated much and is better used for dressings.

Beef fat and duck fat from quality sources are great options. This one might make you think I am crazy, but lard is also an excellent and tasty option. If you are in the Columbia area check out Sullivan Farms at the Columbia Farmer’s Market for some high quality lard that I personally use. You do not want to use store bought lard, since those pigs were probably not taken very good care of. Since fat stores toxins, this lard would be full of them.

Short Version:Coconut Oil, Avocado Oil, Olive Oil, Duck Fat, Tallow (beef fat), and Lard (pig fat)

EXTRAS

There are items that do not fall into any of the above that are Whole30 approved also. Mustard and balsamic vinaigrette are two of those. I did not cover everything, so be sure to check your labels. If you are unsure, screenshot the label and post it to the group to find out.

Short Version: Mustard, Balsamic Vinaigrette, and READ YOUR LABELS

Check out these posts if you are wondering what a Whole30 meal looks like or what our first week of the challenge was like last time. This post may be helpful also! And if you think you are fat, please check this post out! The first week or two might be rough, but you will feel better when they are over!

Trying to Lose Weight? Focus on Your Diet, Not A “Diet”!

Say hello to the person who motivated me to start this business- My mother!

Not only has she lost tons of weight, dropped several pant sizes and lowered her blood pressure and cholesterol over the last 9 months, but for the first time I can ever remember she is HAPPY with her body. I have watched her struggle with her body imagine my entire life. It is so awesome not to hear her putting herself down. I love that she is getting healthier, but even more so I love that she is happy!

If you are struggling with your self imagine, please don’t say you’re fat. I do not care what the scales says. You are simply a skinny person, who needs to lose a few pounds. Until you correct yourself imagine you will NEVER be skinny enough! Please check out this old post of mine.

Also, after being on almost every diet there is, she says this is the first time she hasn’t felt like she needed to go eat an entire package of Oreos. She is staying full and has tons of energy. No counting calories or points, just eating real food. For her, it is no longer a “diet”, it is a lifestyle!

Remember your diet matters (but not being on a “diet”)!! back2basicscooking.net

The Potential of a Healthy Diet

When it comes to cleaning up your diet, it is not about perfection, but instead about potential. Potential to minimize or eliminate the symptoms of many chronic illnesses, potential for increased energy, potential to lose unwanted weight and keep it off without starving yourself, potential to add years to your life.

This potential is what motivated me to make a career change and start my business. It is why I run this blog and my webpage. It is why I maintain a Facebook and Instagram account. And it is why I answer dozens of food related questions via e-mail, text, phone, on my sites, and in person every single day.

Bacon Avocado Chicken…I bet this isn’t allowed on most “diets”. Good thing Paleo is a lifestyle!

It is my hope to help everyone. Not because I am a know it all who wants to take away your pizza; but, because I look around and see diet related health problems everywhere. However, I also understand that many people are in a comfort zone when it comes to food. The thought of stepping out of that comfortable place, even if it means their joints will no longer ache or their diabetes will no longer be an issue or whatever problem could benefit from a diet change, is just too much for them to get started. As I said, I used to be that person, so I completely understand. Food can often times be an addiction, and I believe many more people suffer from this addiction than we are willing to admit.

Take the first step, to getting control back. Don’t be a slave to food any longer. Try a Whole30 or 21 Sugar Detox Diet. Even just 30 days of Paleo eating will help.

Stop drinking diet soda, or soda all together. Stop eating fast food multiple times a week. Stop counting boxed cereal towards your daily fiber intake.

Get educated. Take Control. Start somewhere. It is up to YOU!

What do you do to keep healthy eating less complicated and more fun?

5 (More) Helpful Things To Have Around During a Whole30 Challenge

I previously wrote a post about 5 things that were helpful to have around during a Whole30 challenge. Since I am in the middle of hosting a Whole30 challenge through my business Back 2 Basics Cooking, I thought I would write another post about helpful things to have around during a challenge. So,here are they are:

1)Lard

I have been without Lard for a few weeks, because the farmers that I like to purchase Lard from sell them in tub that are around $20 each. While it is large and worth every penny, it can still be hard to afford when on a limited budget. Roast some vegetables in Lard and you will get a small taste of heaven. It is also a cheaper cooking fat than coconut or oil olive.

2)Red Boat Fish Sauce

Seriously, this stuff is amazing! It is pricey but a little goes along way. I can not even remember what life was like without it. I will be doing some free video demonstrations soon with ways to use this fantastic stuff. Add a little usami to your food today!

3)Cauliflower

Cauliflower rice anyone? Need I say more?

4)Larabars

Beware of certain Larabar flavors, as some of them do not have approved ingredients. Always check your labels!

These bars of fruit and nutty goodness are great emergency foods to keep you from making bad choices when you are hungry and without a plan. However you must be sure not to use them to satisfy a sugar craving, as sugar=sugar=sugar. Even when it is natural sugar.

5)Support

This is one thing that is not just helpful to have around, I believe it is, in almost every case, essential to have. For the majority of people, they need some kind of support to sustain something like the Whole30 for the entire 30 days, especially if this is their first time cleaning up their diet. I myself do not feel as if I would have made it through this Whole30 (I am not done yet, but I can see the light) if I would not have had the support of the group who came together to participate in the program with me. Because while a Whole30 is not hard, it IS hard. The support groups (both on-line and in person) have provided encouragement, meal ideas, some fun and time/money saving tips. It really has been an invaluable resource!

There are so many awesome foods that was difficult to only pick 5. This “diet’ has so many options once you stop focusing on what you can’t have!

What is your favorite thing to have around during a Whole30?

What I Have Learned After The 1st Week Of Hosting a Whole30 Challenge

On October 1, 2014, me and 25 other people started out on a Whole30 challenge, which my business Back 2 Basics Cooking is hosting. Even though I have been eating (95%) Paleo since April of this year, this will be the first Whole30 program that I personally have completed, as well as the first time I have hosted a challenge. I put a lot of effort and time into organizing this event, and was worried that no one would sign up or that no one would complete the challenge.

Sunflower seeds, pumpkin seeds, coconut flakes, and raisins.

While it has given my business some positive exposure, I did not organize this challenge to raise profits. Therefore, it would have been quite the bummer if no one signed up, or if everyone only participated half heartedly. Not only have many of the participants continued to participate, many of them are taking extra time out of their day to help support each other!

Chicken sautéed with some spinach and coconut oil and tomatoes with roasted brussel sprouts-all covered with fresh lemon juice~Submitted by Jessica

On top of that, I have been learning a lot myself from hosting the challenge. I am already figuring out ways to make the next challenge more helpful. Considering that about a week before the challenge I was very down and ready to throw in the towel, this is very exciting to me! A few people have dropped out of the challenge, but I am still very happy that they even attempted it. I hope that the time they participated helped open their eyes to how food affects them, which will help them to make more whole food choices in the future. There are even people who have asked to follow the group, so that they can learn more!

Apples, almond butter, and kombucha~Submitted by Jen

Since we have officially made it through the one week mark, I thought I would take a moment to write a quick post about some of the things participating and hosting this challenge has taught me:

Hamburger mixed with carrots, zucchini, and onions ~Submitted by Ambra

1. Support is CRUCIAL for some when it comes to change. I am one of those someones. If I had not put together this challenge I know I would have given up on this already, even though I am 100% aware of how much it will help my health. But it would be kind of messed up of me to give up now though, since I am encouraging everyone else to continue. haha

Batch cooking some roast, potatoes, carrots, and onions~Submitted by Jessica

2.I thought that since  I have been grain, soy, dairy (with the exception of grass-fed butter), and food-dye free since April, that I would not have much to learn from participating in the program….silly me! Sugar is a hard habit to kick, and just because you are eating honey instead of table sugar it still doesn’t mean you aren’t still addicted to sugar.

Tuna, celery, and raisins over spinach ~Submitted by Jen

3. I need to have my own kitchen by the time I have the next challenge, so that I can have the support meetings there. Then I could give small demonstrations also. I also want to have a meeting either the day before or the first day of the next challenge. My sister was in from Canada and I had to take her to the airport in KC on Oct 1, so that just wasn’t an option this time.

Baked sweet potato chips with cinnamon and ginger~Submitted by Jerale

4.Having a support group on Facebook, has really helped some of us out. For example, I was not aware that we couldn’t have any extracts on this program (even though I am the “leader”), but because of the facebook group I was able to find out before we were too far in. Others have thought they needed to be low carb, but I was able to explain that isn’t necessary. You CAN be low carb, but you do not have to be. Simply eat the RIGHT carbs. It has also helped out with people asking me the same questions. This way I can just refer them to the post instead of saying the same thing over and over.

Baked pears, coconut milk, and walnuts ~Submitted by Cassandra

5.Being able to share recipes and meal ideas is also great! I would have never thought to put apples, tuna, and cucumbers together on my own. Someone else shared the idea so I gave it a shot and wow!  I was already aware of what a wide range of meals and snacks would be available, I talked about it in this post. But I believe sharing ideas with each other has helped to speed up everyone’s learning curve. As you can see by all of the food pictures that I took from our Facebook group, we haven’t had a shortage of meal ideas. 🙂

Tuna mixed with cucumbers, onions, apples, olive oil, and avocado.

6.Food can be very addictive and we should not downplay that. In my opinion, it is like a drug for many of us and should be treated as such. (Only drugs don’t line the shelves of every gas station and grocery store around!)

Chicken topped with mango and tomato with a side of roasted potatoes ~Submitted by Jessa

7.People are noticing how much better they are feeling, how they are staying full longer, and how amazing whole foods taste when you clean up your body much faster than I had anticipated. This is awesome to me!

Hamburger with green beans, onions, and green peppers with roasted broccoli and sweet potato fries~Submitted by Kara

For all of my Whole 30ers who are reading this: Please take a moment and comment below. Give a short explanation of how the first week has went for you. what you have learned and why you are continuing with the challenge. It is ok to add the good and the bad. I am hoping to help motivate others to start eating more whole foods and your feedback will help tons!

Ground turkey, marinara sauce & spaghetti squash ~Submitted by Jessica

(If you are not part of our challenge, but have completed a Whole30 Program before, please feel free to comment as well.)

Frozen Grapes

Don’t Let Fear Stop You

I wanted to try the Paleo diet for many months before I actually went “all in” and gave it a shot. Looking back I realize that it was my fear of failure, not my fear of giving up bread, that kept me from really trying for all those months. Now I understand that, that same fear is probably keeping many of my readers from giving Paleo eating a “real” shot. (And possibly a little bit of fear that it might actually make you feel amazing!) It was the same reason I waited so many years to quit smoking. It took me four or five tries, but I did quit (it has been several years, I have actually lost count)–and you can too!

Fear of failing has kept me from doing a lot of things in my life, but in my recent years I have been learning to let go of that fear. It has been amazing, despite the fact that I have actually failed at times. But you know what? I was ok. Actually, I am quickly learning that failure is something that we should embrace, not fear.

Take parenting and owning a business as two examples. I have not been doing either for much time, but I have already “failed” at both many, many times. These “failures” though, have actually proved to be very important lessons. Had I never experienced the failures, then the lessons would have been lost.

Some of the things I was successful at, because I faced my fear of failure:

I negotiated the price of my last used car.

I gave birth without any pain medicine.

I started a business. (I wouldn’t call this a “success just yet, but it isn’t a failure yet either.)

All three of these experiences were more empowering than I could ever fit into this computer screen. I most certainly would not be the person that I am today if I had not swallow my fear and took that first step towards facing my fear.

So if fear of failure is keeping you from really giving Paleo (or something else) a shot, please stand up and look your fear in the face!  And if you can’t do it 100% hard core right away that is ok. The point is to do something though.

If I would have counted, I probably failed at Paleo at least 50 times since I have started. That does not keep me from trying to eat my next meal Paleo though. If you are brave enough, give the Whole30 challenge a try with us (check out my post about it here). I promise it will change your life. Even if you go back to eating some unhealthy foods I am confident that you will have a much larger awareness of what you are eating, which will help you to make better choices.

 

The W’s of the Upcoming Whole30 Challenge in Columbia, MO

 

 The Whole30 Challenge-Columbia, MO 

Hosted By:

 

     
If you have heard about the upcoming Whole30 challenge that Back 2 Basics Cooking is hosting then you might have a few questions. So in case you missed the meetings or are out-of-town and will be participating only online (forfeiting all gift bags and prizes), here are some answers to the w’s of the upcoming challenge. If you haven’t already, check out my webpage about the challenge.

Who is this challenge for? Anyone who wishes to follow the Whole30 Program for 30 days with the rest of the group.

What will people be doing? Short version-Eliminating inflammatory food groups such as dairy, grains, legumes, sugar, and alcohol. So they will be eating meat, lots of vegetables and healthy fats and some nuts, seeds, and fruits. There will be support groups, as well as online support, and a party at the end where everyone who participated for the full 30 days and follows the rules will receive a gift bag. There will also be drawings for grand prizes. Best of all, thanks to all the wonderful sponsors, this event is FREE!

Where will the support groups and the party be located? Ingredient in Columbia, Missouri. It is located downtown so parking isn’t the greatest, but you can park in the parking garage to the east of the building. Dates and times to be announced.

When will this event take place? October 1,2014-October, 30, 2014-Support groups and party dates TBA

Why on earth would people want to give up their pizza? Well I don’t think very many people actually want to give up their pizza, but many find that when they do, they feel better. For some people, whatever medical condition or symptom they are suffering from is enough to motive them to ditch their favorite slice. For me it was migraines (horrible, horrible migraines) and my entire body was constantly itchy. A dairy allergy was to blame. We took our son off of grains when he tested low on iron despite the fact that he got plenty of iron in his diet. A month later (and with no other changes) his levels were normal again.

Still have questions? Of coarse you do. Read all 8 steps here. Please note on step four that we will be each others support network. I would suggest to find a “buddy” for the challenge. One person to help support you. Preferably someone in your household, but if not possible, then that’s ok too. If you can not find a buddy, send me an email and I can help with that.

So why can’t you just give up things slowly instead? Great Question! You can do that, but don’t you think if you were going to do that you would be doing it already? (If you are doing it already then good for you! Keep it up, you probably don’t need to do this challenge. If you want free and discounted stuff then feel free to join in, I mean it is only 30 days.) I completely understand and support that this is not the way for everyone. There is a reason I recommend that everyone at least consider the idea though.

I believe the Whole30 is a great way to kick start a healthier eating campaign, because it will allow people to do what has taken me 2 years to do, in just 30 days. To be honest, even taking it slowly, I still need to do a Whole30. I eat mostly a Paleo diet; I have eliminated grains and diary (except grass-fed butter), I don’t eat most legumes or processed foods. But I am far from perfect still. I have a horrible addiction to dark chocolate almond milk and larabars. I do not think larabars are a problem in moderation; however, four of them in one hour is a different story.

So I believe you could compare it to getting into a swimming pool.

You can:

A)Ease your way in slowly and draw out the torture of the cold water feeling.

Or

B)You can jump right in, experiencing an intense but much quicker burst of the cold water feeling.

Consider the Whole30 as option B.

Whether you choose option A or option B, I hope you choose one of them. Your body will thank you!

So for those of you who are still with me and wanting to participate in the upcoming Whole30 challenge, here are the rules:

1)Follow all of the Whole30 rules, which again can be read here. Yes, even the no weighing yourself rule!

2)Request to join the “Whole30 Challenge-Columbia, MO October 2014” group on Facebook. Once accepted, make a post in this group saying why you are doing the challenge. *

3)There will be one support group each week. You must attend at least one, but are welcome at all. Dates and times are to be announced soon.

4)You must sign up no later than midnight on September 30, 2014.

5) You must attend the party. If you know you can not at least 2 weeks ahead of time and you e-mail me, it is possible we could work around this. No last-minute cancellation will be allowed. The date and time will be announced soon.

6)You must take at least one picture of a meal you are eating and post it to the Back 2 Basics Cooking Facebook page during the challenge. Feel free to say how you are feeling, what you are missing, what you are loving, etc…*

*If you do not have a facebook account, please send me an e-mail.  ashley@back2basicscooking.net

What can you do between now and then to prepare?
1)Clean out your kitchen, car, desk, etc…. If there are members of your household who are not participating try to designate cabinets so you don’t have to look at all of their off limit foods each time you open the cabinet. The fridge/freezer area is a little harder, but you can designate an area “yours”, where “off-limit” foods are off-limits.

2)Adjust your mindset. If you say you can’t do this then you can’t. Check out my blog about this here. It is about losing weight, but you can apply it to diet changes also.

3)Start “practicing” eating Paleo meals. For example, Eat some pork chops, eggs and veggies for breakfast. Have a big salad with homemade dressing for lunch. Have some homemade soup for dinner.

4)Find one or two good take out dishes and 5-10 go to meals for the Challenge. Seriously. Knowing what you can eat before you are starving can mean the difference between success and failure. Those of you who are super organized could actually plan out the entire month of meals and snacks. Personally I am nowhere near that organized, but kiddos to those who are!

5)Getting a chiropractic adjustment is highly recommended. I got one the day I gave up soda and never got a caffeine headache! (My head was a little sore, but nothing like the normal headache that I usually get from stopping Dr. Pepper cold turkey.)

6)If you are on regular medication, see your doctor and let him know about you upcoming diet change. If you are on blood pressure medicine for example and your blood pressure gets too low you will get very dizzy and this can be dangerous. Check out this post about talking to your doctor about a Whole30.

7)Get others to join! I started this challenge to help people so the more the merrier!!

8)Consider subscribing to the Whole30 Daily, just remember to set your start day as October 1. It is $14.95 and not required; however I feel it will be invaluable for those of you making major diet adjustments. (Please note: I do not recieve any money if you do sign-up, I just really think it is a good resource.) Read more here.

Still have questions?

No problem, just post them below. Or feel free to shoot me an email: ashley@back2basicscooking.net

What Will I Eat If I Don’t Use “Regular” Flour?-A Short Guide to Grain Free Flours

Grain free flours can be confusing, especially when you are used to “regular” all-purpose flours or even whole wheat flours. Have no fear though, because this post will go over the basics with you. After a little experimenting (but not too much because grain free flours are expensive!) you will know your way around grain free flours in no time…

The first thing to remember, is that grain free and gluten free are not the same thing. So anything made from oats, corn and rice, for example, are out. You can use beans flours or quinoa flour; however, if you eat Paleo like I do these are not good options. (Some in the Paleo/Primal communities believe buckwheat flour is ok to use, others avoid it.) Let’s look at what some good options are.

Grain-Free, Gluten-Free Flours

Almond Flour

Almond Flour/Meal- Thanks to more people giving up grains for various reasons, you can purchase almond flour from the health food section in many grocery stores. At around $10-$15 per 16 oz bag, it can get very pricey. You can purchase almond meal (which is slightly less ground than almond flour) from the bulk bins at some stores; however, those who have celiac or high sensitivity to gluten should not use this option due to cross-contamination.

It is much cheaper to make it yourself. Check out this video about how to make your own almond meal.                                                                                                                                                                                                                    

I would offer a word of caution about almond flour/meal though, I believe it should be used in moderation only. I personally do not feel my best if I eat too many nuts, so I looked into this and found this post about why to avoid almond flour. While I do think it is ok from time to time, I do think it is easy to go overboard. So as I said moderation (as with many things) is key.

 

Coconut Flour

Coconut Flour-Coconuts are amazing! Not only  is there milk, water, and oil, but you can also use the meat to make flour. Again you can buy it from the health food section of many grocery stores already ground up or make it yourself. Check out this video for a step by step how to guide:

Coconut flour is a lot different than regular flour and it may take you a few times working with it to get the hang of it. This post  from Nourished Kitchen tells you what you need to know.  It does not substitute the same as grain based flours, so check out her post before attempting to cook with it.

It also has a different taste. Personally, it took my taste buds a few times eating it before I got used to it. Now I love it!

Arrowroot Starch

Arrowroot Starch/Powder/Flour-Referred to as starch, powder and flour, this is my go-to thickener. It will replace cornstarch 1:1. Read more here.

Sunflower Seed Flour

Seed Flours-Seed Flours can be made the same way as the nut flours. Sunflowers are probably the most commonly used; however, pumpkin and flax seeds are another option. This can be a great option for some people with tree nut and peanut allergies (some people with peanut allergies can not tolerate sunflower seed either). Here is a great recipe for Gluten Free Healthy No Bake Brownie Bites that you can try out using sunflower seed flour.

Sweet Potato Starch

Other Alternative Flours-There are tons of other alternative flours out there-plantain flour, hazelnut flour, sweet potato starch, tapioca start, other ground nuts and seeds, and plenty more. I personally never used any of these options though, so I do not feel comfortable advising the internet world on them. I just wanted to let you know there are other options if you are the adventurous type.

Peanut Free Flour– Those who follow a Paleo/Primal Diet like me probably already know that peanuts are not actually a nut, but rather a legume; therefore, they do not eat any peanuts. I know there people who read this blog that do not eat a Paleo diet and I also know there are plenty of people out there who simply CAN NOT have peanuts. If they do their airway will close up and they will stop breathing. If that happens, how will they come back to read my blog? (In all seriousness though, my boyfriend gets anaphylaxis to certain types of fish and it is nothing to mess around with. So if this is you, play it safe please!)

Some of these people also can not have seeds. While this recipe does contain buckwheat flour, it is the best option I am aware of for anyone with a peanut/seed allergy trying to eat as close to grain free as they can. (Please note that it also has coconut, which can be an allergen for some people with peanut allergies.)

A Few Final Thoughts

I find that using a combination of coconut flour, almond flour, and/or arrowroot starch works the best for most things for me. Play around and try different combinations to see what tastes and cooks the best for you. Remember to use more liquid than normal if you are using coconut flour.

I believe making things such as pancakes, bread, cookies, and even donuts with Paleo/Primal approved ingredients is ok in moderation. Of course, this does not mean that I believe this to be “health” food. I am one of the people who can not have “cheat” days while eating Paleo, because I am so sensitive to many non-Paleo foods that I end up fairly sick. So to have the option to make some pancakes that won’t leave me feeling miserable for hours afterwards is awesome!

Paleo Waffles

If you eat these types of things everyday, please do not think you are eating healthy. While it is still loads better than eating a Standard American Diet, it is a far cry from having half your plate filled with vegetables. Please save them for now and agains if you want to feel your best! And don’t forget you can use it for things like coating chicken also….

What is your favorite grain free flour to cook with? What do you like to use your grain free flours for?