W30CoachAmyLouton

Whole30 Certified Coach
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Everything posted by W30CoachAmyLouton

  1. W30CoachAmyLouton

    The Three Weaknesses I Worry About...

    @Eyechip The fact that your post is long is actually a good thing from this Whole30 coach's point of view; it means you're taking a serious look at your lifestyle and looking for the places/times where you may face difficulty doing your W30. Many people don't do this work, and they get caught off guard. I applaud your planning ahead and your honesty. You don't say what is motivating you to do the Whole30; always staying clear on YOUR why is one of the best motivators you have. As far as the issues you bring up: 1. It sounds like you have ideas such as the freeze dried dinners already in place. This pdf has some info https://whole30.com/downloads/whole30-travel.pdf as does this article about business travel https://whole30.com/business-travel/. While I do not travel for work, I do travel for pleasure, and have been mid Whole30, just starting or just finishing while traveling. The most helpful foods for me have been DNX bars, Epic bars, Chomps, New Primal, or other compliant meat sticks coupled with nuts, fruit, a Lara bar or a combination which is portion controlled. I also have a small pack of olives with me if I come across them (Trader Joe's has small packages) or chopped up bell peppers or small Persian cucumbers depending on what is in season or in the frig. 2. Not cooking could be a challenge, but it sounds like you're not on a budget. When you say you do NOT cook, will you boil eggs? Will you mix tuna or chicken with mayo to make tuna/chicken salad? If you will make any of those things, you have an easy option for breakfast. Another simple option is a compliant lunch meat (I like Applegate turkey) grabbed from the package and a Persian cucumber grabbed from the package- eat out of hand. Eat more if still hungry. Eat an apple or other seasonal fruit along with it. Trader Joe's has a compliant grass fed beef sirloin roast that is ready to go and makes an easy protein for any meal. 3. Oh, alcohol. You are not alone in having alcohol as a part of your evening routine. I've heard from many people that it was the one thing they were worried about giving up. Actually, I've encountered people who just refused to even start a Whole30 when they realized booze was off the table. So, good for you, for undertaking the Whole30 even though it includes taking a break from alcohol. The first thing I always recommend is that one start reducing or changing your routine around alcohol BEFORE day 1 of Whole30. What does that mean? For instance, if you always have the martini in a certain chair, doing a specific activity, make a different (alcohol free) drink and sit in a different chair and do an activity. Perhaps still have the wine at dinner, but make a cup of herbal tea for after dinner. This will feel weird at first, but it's often the routine of sitting and relaxing that is offering much of the relief. Obviously, the alcohol has its effects, however, one can relax with a non-alcoholic drink or a cup of herbal tea. One side effect that you will find is improved sleep. While alcohol makes it feel like sleep comes easily, it leads to waking in the night and less REM sleep. Strategies that greatly improve this aspect of Whole30: don't have alcohol in the house; have a selection of non-alcoholic drinks that you find refreshing or tasty such as compliant kombucha, sparkling waters, herbal teas. When the urge to have a cocktail is strong, just go to bed! Likely you won't be yearning for a morning cocktail! Ha- you thought your post was long! What about this reply? Best to you as you embark on your Whole30! You are giving yourself a gift.
  2. W30CoachAmyLouton

    Day 24 ... And Loving It!

    Michael and Sara, I did my first Whole30 with my husband (then boyfriend!) and it was such a gift to share eating whole nourishing food together. Seven years later, it is one of our closest bonds. What a gift you have in each other. I am so happy for you to hear how much you are embracing W30 and making it your own by adding activity that works for both of you. You didn't ask any questions (sounds like you two are good planners), so I will just wish you well as you head toward your reintroduction.. If you have questions or more awesome, inspiring thoughts or insights, come back and share!
  3. W30CoachAmyLouton

    Vegetarian New to Whole30

    Hi, VLF! I was struck by your post and how INCREDIBLY open-minded you sound. In the world of food, people are often all in in one camp or another, and that doesn't always best serve people. If I read your post correctly, you do eat some animal products (eggs?) and you are looking for "the benefits that are being described," and the big question for you is will you have the same benefits while keeping to your vegetarian ways? The short answer is: most likely, you will not. And that is because meat is more nutrient dense (bioavailable nutrients) and satiating than plant foods. That being said, can you do a vegetarian Whole30 and gain benefit? FOR SURE! The questions I want to ask: why have you chosen a vegetarian way of eating? How has it worked for you? What specific benefits are you looking for by doing a Whole30 (your why)? Whatever you decide, you sound like the kind of person who is well prepared and thoughtful and ready for this "self experiment."
  4. W30CoachAmyLouton

    Starting reinto days before going on a week long trip.. help!

    First off, congratulations on your progress so far!! It's so important to have a plan, and you're already planning ahead for your reintroduction-- Brava! You don't say how long you will be away, where you are going, or where you are staying. All of those things will help inform your choices. If you're visiting an English speaking place (or somewhere with a language you read/ understand) label reading will be easier. If you're staying with friends or in an AirBnb, food prep will be easier. Also, I'm curious about traditional cuisine where you are going, and if that is an interest of yours? So many factors come into play when traveling! Also, I'm curious if there are foods that you are planning to reintroduce that you think are likely to be problematic (based on past experience)? Considering these scenarios will help you prepare. Right now I can offer these tips: 1) Plan like you're still on W30 because you really are; this means bring compliant meals/snacks with you when traveling, and have a plan for your first few meals when you arrive at your destination. 2) If there is a food or food category which you think may be problematic, do not reintroduce while you're traveling! No time for an upset stomach. 3) If there is a special dish where you're traveling or restaurant you're dying to try, do some investigating, and plan how you can incorporate into your W30 reintroduction. It isn't always possible, but you won't know without researching. 4) If it's easier not making a bunch of decisions while you're away, and you're staying somewhere where it's do-able, you can always stay on your W30, and start reintro when you're back on home ground where you control the food!! Here's an article that offers further tips and insights. https://whole30.com/reintroduction-prep/
  5. W30CoachAmyLouton

    Prenatal Gummies

    Hi @Quin not sure if you're still researching this....I don't have a specific suggestion about prenatal vitamins, however, I just want to share that doctor's orders trump Whole30 rules, so you can go with whatever your doctor recommends.
  6. W30CoachAmyLouton

    One week to go...

    It doesn't sound like you're doing anything "wrong" as far as Whole30 goes! I can hear your frustration in your post. It's discouraging to be doing "everything right" and to still be lacking energy and be constipated. I'm curious about a few things: how's your sleep? How are you managing stress? And what does your daily movement look like (not "exercise," per se, but overall movement throughout the day)? I'm curious about these things because I have noticed in myself and people I've coached that these things all affect energy and digestion in different ways (and differently for each person). Also, wondering about your thyroid? I am not a doctor, but I have a thyroid issue, so hearing your concerns made me think of that immediately. Also, keep in mind the Whole30 "timeline" is an amalgamation of results and everyone is unique. You may be days away from feeling how you're hoping to feel!
  7. W30CoachAmyLouton

    Joy of Food

    Congratulations on making it to day 23 with fewer food cravings! Your post immediately made me think of Melissa Urban's Whole30 email that came this morning. Maybe you've already read it, but if you haven't, I recommend it for some day 23 insight! http://active.whole30.com/index.php?action=social&chash=757b505cfd34c64c85ca5b5690ee5293.384&nosocial=1 (this link seems glitchy- if it doesn't open, copy and paste and it will get you there!) As far as special meals with friends, is it the food you're craving or the conversation and community? If you're not sure about eating at a friend's house or a restaurant and still staying compliant, can you host and serve a yummy Whole30 meal? (There are a MILLION recipes online and in the Whole30 and W30 approved cookbooks ), or, can you meet friends at Chipotle for a casual get together where everyone can get what they like? Also, looking forward, I cannot recommend Food Freedom Forever enough! Amazing chocolate chip cookies can be part of YOUR food freedom once you've figured out which foods work for you, and in what quantities at what times. And, as you said, those feelings are wrapped up in bigger emotions and habits and yearnings. You can learn so much about what works for you and what foods are "worth it" by doing a methodical reintroduction and by incorporating the ideas of food freedom into your life. You are giving yourself a wonderful gift by taking the time for this "self experiment" and time to reflect on your habits around food. You sound incredibly insightful and motivated. You have this!
  8. W30CoachAmyLouton

    Day 1 today!

    Welcome, Tami (and husband)! It sounds like you have a very real WHY you are doing this Whole30. Hold on to that as you go along. There may be moments when you're not as motivated as when you started, but my experience is that the people who are clear on why they are doing the Whole30 and reintroduction are most likely to embrace the journey and learn from it. I love hearing you say "I'm curious to see how we start feeling." That curiousity will serve you during this self experiment. As you notice them, try to reflect on NSVs (non-scale victories!)-- maybe your sleep will improve, skin might get a little clearer, achy knees may be less achy.... You may have read this article already, but if you haven't, it's full of great tips! https://whole30.com/dietitian-success-tips/ Best to you and your husband on this journey!
  9. W30CoachAmyLouton

    Compliant Breastfeeding Supplements

    Hi! Milk Dust Powder has a number of sweeteners, so it is not Whole30 compliant. I'm curious if you are working with a lactation consultant or midwife or other practitioner who can give you expert guidance on this? Keeping up your milk supply is so important (as you know), and it is your priority right now. Many people have done a Whole30 while keeping their milk supply up, so it is not uncommon, however, every nursing person is different. I have heard of people who drank Mother's Milk tea (or similar formulations) while they were nursing and doing a Whole30 with good results. I wish I could help more, however, I am not a medical professional or lactation expert. Whole30 will ALWAYS be here for you when you are ready!!! Best to you and that sweet baby.
  10. W30CoachAmyLouton

    Started 1st Whole30 this morning

    Hi, Christi! I see other community members greeted you (and gave you great suggestions), but I just wanted to jump on and say, "Hi," and let you know I read your post and that we're here for you in the Whole30 community. If you're on social media, I definitely recommend following Whole30, Whole30recipes, and some of the coaches, so you're surrounded by supportive, like minded people. Keep reaching out!
  11. W30CoachAmyLouton

    Newbie on Day 17...No Tiger Blood Yet

    Hi, Nancy, I'm jumping in here to echo what Shani said, and to respond a bit to your last post-- If you feel like you're eating too much food, you can definitely make smaller meals while still following the template (protein, veg, add fat). That kind of goes along with what you said about eating more meat than you're accustomed to -- a recommended serving is a palm size (or two depending on appetite/ activity/etc); if you look at your palm, that's actually not too big of a serving. Check it out next time you're making yourself a plate! As far as protein goes, meat/fish and eggs are it-- nuts are compliant, however, they're an added fat versus a protein source following W30 guidelines. As far as pre/post workout meals-- I'm not a doctor or a sports nutritionist, but I'd say you're intuition on that makes sense, and there is no need for either after low/moderate intensity workouts. One thing that really struck me while reading your posts, is that you are really in tune to your body, and you are totally taking this "personal experiment" seriously by using W30 Day by Day and tracking food/ NSVs/ experiences in your body/ workouts/ etc. I am so impressed! I wasn't doing any of that during my first W30 (it was so long ago, I was too busy making mayo and searching for sugar free bacon :)) One more thing-- you said you haven't reached tiger blood, yet, but you mentioned "no brain fog, more energy." I'd say those are awesome NSVs less than three weeks into your Whole30! Keep on, you've definitely got this!!
  12. W30CoachAmyLouton

    First time Whole 30

    @RBranham92 Welcome! How exciting for you that you're getting ready to start your Whole30 Journey. Believe it when people say it's life changing. There is lots of support on here, as well as answers to many of the questions you may have. If you're on social media, following Whole30 and Whole30recipes are great ways to have inspiration in your feed. There are also lots of Whole30 coaches who put out inspiring content. Let us know how you're doing, and reach out if you have questions or need to connect with supportive people. In case you haven't read it, here's a great article with some tips for Whole30 Success https://whole30.com/dietitian-success-tips/
  13. W30CoachAmyLouton

    Natural Flavors and “Essences”

    Yes, seltzer with "essences" are compliant!
  14. W30CoachAmyLouton

    Second time whole30er

    I loved reading your post, Marc! It sounds like you were really clear on why you wanted to do another Whole30, and how incredible for you that you're already feeling better with increased energy and controlled appetite. I hear you about missing some of your favorite foods-- I totally understand the feeling. If you haven't read "Food Freedom Forever" by Melissa Hartwig Urban, I highly recommend it (or listen on Audible or iTunes if that works better for you). After your Whole30 and reintroduction, your life will go on, and you will still be eating. With food freedom you can choose the foods that work best for you and decide when some of the foods you love are "worth it" and when they are not. You are giving yourself a wonderful gift!
  15. W30CoachAmyLouton

    PDF Downloads

    Hello, I had a similar situation with a book and I found the PDF resources when I went to audible.com on a computer versus my phone. Try this: go to audible.com and sign in. Go to your library and scroll down until you find "It Starts With Food." On the far right under "Other Actions" it should say View PDF. Good luck!! BTW, isn't it a great book?
  16. W30CoachAmyLouton

    Accidental slip up?! Do I have to start over?!

    I can feel your stress through the internet! How frustrating this must be for you!! Whole30 is all over social media touting the compliant bowls at Chipotle, so it's one of the "safe" places to eat outside your home, and then, with the best of intentions, you accidentally ate some non-compliant oil. Ugh. So, back to your question: do you need to start over? The intention of the program is to be a true elimination diet, meaning you eliminate all possibly irritating, inflammatory and triggering foods, as outlined in the program, for a full 30 days, so your body has a chance to be free of these foods for the entire time. With that in mind, anytime one eats an off plan food, they should start over. Even when the offending food was eaten by accident. Now is a little rice bran oil a super triggering food like gluten or dairy? Probably not. Likely not. But it could be. Maybe. Possibly. This is where you have to do a little soul searching and decide for yourself whether you will start over at Day 1. If you haven't had a chance to read it already, I'd recommend you read this article "Do I Have To Start My Whole30 Over? A Gretchen Rubin Four Tendencies Perspective." No matter how you make your decisions, it will speak to you!! https://whole30.com/start-over/ Whatever choice you make, I just want to say "Brava!" on the 11 days you've given to yourself already. Keep going. You will be giving yourself an incredible gift!
  17. W30CoachAmyLouton

    New Round of W30 starting January 20, 2020

    I love reading this post!! It sounds like you are really getting clear on what didn't work on your last few attempts (and what did-- you made it 20 days!), and it sounds like you're getting in touch with your why. All of your prepping is setting you up for a strong start. Do you have the book "Whole30 Day by Day?" Many people find it to be a great help as they go through their W30 and reintroduction as a place to find a daily pep talk and a place to track your own NSVs and experience. It's definitely not a requirement, but so many people find it helpful, I wanted to mention it! I know you were looking for people starting on January 20; I actually started this W30 on January 13, so a little ahead of the 20th, but I wanted to respond to encourage you. Please keep checking in. You got this!