Cool Tools

How to Make Food Prep More Fun

In preparation for Whole30 AIP Challenge Chris and I did some shopping at Bed, Bath and Beyond. I wanted him to have some of the tools that make living the AIP lifestyle easier. Here are a few of things he bought and the reasons why I suggested them.  This is a sponsored post that contains affiliate links. But, I would never recommend something that I don't personally use and endorse.


Salad Spinner

I’ve been eating a lot of salads with lots of greens.  When I clean them and spin them in the salad spinner it just seems better.  The greens are crisper and they seem to last longer.  I keep them in a large Ziplock page with a paper towel to attract an moister the spinner didn’t remove.  I also have a bag full ready to make a quick salad. The spinner is a great thing!


Mandolin
Years ago I bought a mandolin at a Pampered Chef party.  It sat in a cupboard and I used it occasionally. UNTIL . . . I started eating AIP and now I use the thing all the time.  It is great for slicing and dicing veggies.  A mandolin is a essential for making veggie chips, along with my trusty dehydrator. (But, you can do it in the oven too.)

   
Spiralizer

The spiralizer is something I love!!  I really miss noodles and this makes the pain of not eating noodles nearly non-existent.  Zucchini noodles are awesome and sweet potato noodles are so yummy.  I mad some Paleo Pad Thai with zucchini noodles that was delicious.  Check out The Spunky Coconut, she has some wonderful Paleo Pasta recipes. If you are a noodle person, then you have to get a spiralizer.  Don’t cheap out on these, the better ones are more heavy duty and do a better job. 


 
Foodsaver


For Christmas a couple of years go my parents gave me a Foodsaver.  It is fantastic.  I use it all the time and it keeps things fresh.  I use it to individually package proteins and freeze. I use it for veggies, meats and most anything that will fit in one of the bags.  The great part is the bags can be washed and reused and can be purchased pretty cheaply at Walmart.  It is a winner! I highly recommend picking up a handheld Foodsaver - easy to use and works great!


Brita Water Filter

Brita is my go-to water filter system.  They come in a variety of types.  There are of plenty of others.  Chris decided to go with one that hooks up to your sink. They bought a Culligan under sink filter system.  Whatever you choose, the important things is to drink lots of fresh, clean water!

Setting your life up so that it is easier to prepare and store food will contribute to your success. Spending some money on a few new gadgets can help in ways you never expected. 

Weigh, Measure and Write: The Power of Journaling

Get out your journal . . .

One of the Guidelines for the Whole30 AIP Challenge is to get a journal and do the following:

1. Write a list of your symptoms.
2. Write a short descriptions of how you are feeling today.
3. Write a short description of how you want to feel
4. Weigh yourself and write it down.
5. Measure yourself (the big three- chest/bust, waist, hips)
6. Use your journal during the 30 days to chronicle your journey.

If you are hesitating doing this step, STOP! Go find a journal, get your pen and just do it! I’m going to tell you why.

1.   Write a list of your symptoms.

Even though you are painfully aware of how terrible you are feeling right now, the memory fades as the days unfold and you begin to feel better.  Having this list to look back on in 30 days, when you feel like a new person, will be a great reminder of why you don’t want to celebrate completing the Whole30 with a glass of wine or bowl of ice cream. Make the list as long as possible.  Write down every little thing that is bothering you, every issue, ache and pain.  Don’t forget the mental and emotional stuff too!

2. Write a short description of how you are feeling today.

Sit for a minute and think about it. Check in with your body and really pay attention to how you feel.  Write it down.  Start with - "Today I feel . . . . "

The reason for doing this? See #1.  You have decided to take part in this Challenge to change something in your life.  My guess is it isn’t because you are feeling fantastic.

3.  Write a short description of how you want to feel.

Now, this is more fun.  Again, sit for a few minutes and think about how you want to feel.  Imagine yourself vibrant and healthy.  What would that feel like?  What would you be doing? What would your outlook on life be like?  Think big and don’t hold back.  If you can imagine where you are headed, you’re half way there!  This description is the heart of your motivation to do the work ahead.

4.  Weigh yourself and write it down.

A lot of us are doing this because we want to lose weight.  Is it the only reason we signed up for the Whole30 AIP Challenge. No.  Is it important. Yes. Is it a measure of our success? Sometimes.  But, it’s not the biggest measure of success.  The real measure of success is in how you are feeling, how your body responds and even how your clothes fit.  Your success is not a number.  Your success can be measured in mornings when you wake up without pain.  When you can tie your shoes without cutting off circulation.  When you can play with your kids on the floor, or at the park.  When you can make it through the day without feeling exhausted and grouchy.  There are so many more important things a a number on the scale!

I know there are probably many of you that are addicted to the scale.  Yes, I know you’re out there.  We have been conditioned by the diet industry and life long habits of dieting to use the “weigh-in” as the marker of our success.  Others even determine their value based on some arbitrary number on some outdated weight chart.  Many people remember the events of their lives by how much they weighed at the time.  I know I’ve done that.  We have become obsessed with it.  But, not in this Challenge!

You will ONLY weight two times during the challenge.  On Day 1 and on Day 30.  Put the scale in the garage or in a closet. Seriously!  Get it out of your house. It is time to start paying attention to your body.  Learning to listen to your body’s signals is a skill many of us have lost.  Or, we have only heard it cry out in pain.  Healing requires we attune ourselves with our whole being and it begins my paying attention!  Dump the scale, forget the number and connect with the amazing, miraculous wisdom of your body! NOTE: If you don’t want to weigh yourself that is perfectly okay - it is not necessary at all.

5.  Measure yourself.

This is another means of measuring your progress and can be helpful if you are an anti-scale person.  This is not required, but could help you see your progress over the long haul. 

6.  Use your journal during the 30 days to chronicle your journey.

Your journal can be a powerful tool.  I encourage you to keep a daily record of this 30 days journey and write about your transformation.  The first few days or week may be difficult as your body detoxes from sugar, caffeine and other junk.  Emotions and feeling may come up and a private journal is the perfect place to let these feelings out.  Don’t underestimate the power of purging your feeling or dumping your frustrations. It is also a great place to write your success stories too!  I can’t emphasis enough how valuable this can be.  Journaling is a simple, free and meaningful addition to your healing process.  

Only one day left until we begin.  So get to it!!

In the spirit of living healthy and happy,

Countdown . . . .Two days to go!

Meal Prep Hints

The time is getting close.  Only two days until we start the Challenge.  Today Chris and I were planning for the first few days and came up with a Menu Plan.  I'll be adding more meal ideas and links to recipes as we go along.

We also were thinking of some ideas to make food prep easier.  I know everyone is busy and if we can make it easier to fix meals than we have a better chance of success!  Here's what we came up with.

• Think quick and easy, not complicated - especially the first week!
• Make stuff ahead - do batch cooking of sausage, chicken breasts, hamburger, bacon, etc. and freeze
• Chop veggies and keep in ziplock baggies to add to salads.
• Clean and cut up fresh green beans, cauliflower, broccoli, etc and freeze in baggies
• Chop onion and freeze in baggies for recipes.
• Make veggie stock with the scraps from veggies, even the onion skin, they give good color. (Strain it.) 
• Cook up meat bones to make meat stock. You can freeze in baggies.
• Mix up a variety of lettuce for salad and keep in ziplock bag with paper towel to absorb moisture.
• Make up a batch of salad dressing and keep in the fridge. A good one is Orange Vinaigrette.
• Make a batch of pickled veggies in big glass jar. (Leave out honey and nightshades.)
• Develop a list of Go-to-Meals and post on the frig. (Simple, easy to fix or prepare ahead.)

Regarding SALT . . .

Using Salt in the Whole30 AIP

Yesterday someone had a question about whether or not it was okay to use salt on the Whole30 AIP Challenge.  I did some research last night and found this information in the Whole30 source book, It Starts with Food.

Page 191 under Spice It Up

" . . . Most of the salt in an unhealthy diet comes from processed foods--which we are no longer eating.  So feel free to add a few shakes to your meals, alternating between iodized table salt (often the only source of valuable iodine in our diet) and sea salt. Just be sure to read the label . . . . ."

And on Page 38 

"Sweet, fatty, and salty tastes send pleasure and reward signals to the brain.  In nature, these signals were designed to lead us to valuable nutrition and survival.  Today, these flavor sensations are unnaturally concentrated in food, which is simultaneously stripped of valuable nutrition.  This creates food-with-no-brakes--supernormally stimulating, carbohydrate-dense, nutrient-poor foods with all the pleasure and reward signals to keep us overeating, but none of the satiety signals to tell us to stop." 

That statement describes "junk food" salt.  We do need to stay away from that! 

The Bottom Line . . . 

It's okay to use salt! But, use healthy pure salt. The kind I use is Pink Himalayan.  You can get it at Trader Joe's or any health food store.  Salt has gotten a bad reputation, but it isn't healthy salt that is the problem.  It is the "Frankenstien" salt that has been developed by food companies that is unhealthy and addictive and found in nearly all processed and fast food. Since we are not eating that junk anymore we are safe!  

Feel free to use some real salt to season your food!  

Here is some information from Dr. Mercola's website about the benefits of salt.  There is also an interesting video on his site about the history and benefits of salt. 

13 Benefits of Using Himalayan Sea Salt

1. Regulating the water content throughout your body
2. Promoting healthy pH balance in your cells, particularly your brain cells
3. Promoting blood sugar health and helping to reduce the signs of aging
4. Assisting in the generation of hydroelectric energy in cells in your body
5. Absorption of food particles through your intestinal tract
6. Supporting respiratory health
7. Promoting sinus health
8. Prevention of muscle cramps
9. Promoting bone strength
10. Regulating your sleep -- it naturally promotes sleep
11. Supporting your libido
12. Promoting vascular health
13. In conjunction with water, it is actually essential for the regulation of your blood pressure

Hope this helps!

Zia

Apple, Turkey, Chicken, Pork Sausage

Breakfast Experiment

This morning I decided to make some breakfast sausage as an experiment in preparation for the Challenge.  I think it turned out pretty good so I am sharing the recipe with you. The meat is organic.

AIP Apple, Turkey, Chicken, Pork Breakfast Sausage

1 lb ground chicken

1 lb ground turkey

1 lb ground pork

1 organic Granny Smith apple finely chopped

1 tablespoon Simply Organic Chicken Grilling Seasoning

Salt & pepper to taste

Combine all ingredients in a bowl and mix together well. Use 1/4 cup measuring cup and form into patties.  I cooked some in a pan with coconut oil and some in a 375 degree oven for 1 hour.  I think the ones in the pan turned out better.  For variety, next time I might make them into balls, add onion, and try different seasoning.  You could really try most anything!  I served these up with a few slices of peach and banana. 

These will freeze well.  I normally package two patties together in a snack size Ziplock bag and keep several in the freezer for quick meals.  I use them for breakfast, cubed up in salads at lunch and also for dinner.  

Time to Start Planning

“A goal without a plan is just a wish.” ― Antoine de Saint-Exupéry

The countdown is on.  Just five days until the challenge begins!  Now is the time to start preparing for success.  The best way to do that is make a plan and get ready!  The authors of the Whole30 have complied a Quick-Start Guide to help us get started.  Here is what they suggest.

Clean Out Your Pantry - Get rid of the junk and make room for the healthy foods. If you can't get rid of the junk (other family members want it), then designate a shelf in the frig and pantry for your stuff!

Plan a Week's Worth of Meals - Print out the food list and write down a meal plan for at least the first few days!  Remember it's three meals a day! Post it to the Facebook Group - it will help other people with ideas!

Go Shopping - Take your time planning and then go buy all the things you need.

Plan Your Go-to Meals - If you have a busy life (who doesn't), then think up several go-to meals that are quick and easy to fix.  Or cook some things ahead and put them in the freezer. Planning for quick meals during busy times is going to be really helpful and contribute to your success!

Set Yourself Up for Success - Think ahead and figure out the times you might be under stress or be in situations you may find difficult during the next 30 days.  Problem solve - think of ways you can plan ahead to protect yourself and be able to follow you plan.  Make your Whole30 a priority and set time aside to come up with workable solutions. Enlist the support of the group, we're all here to help each other.

Ditch the Scale - This is IMPORTANT!  So many of us use the scale as a tool to determine our success or failure.  This is crazy making and will not serve you!  So during this challenge you will weigh twice.  On Day 1 and Day 30.  In between put the scale way - hide it, move it to the garage or take it to a friends house.  Let it go!! If you are really ready to give it the heave ho - don't even weigh on Day 1.  Get rid of it and start getting in touch with your body and have it be the gauge of your progress.  

The final one is specific to our challenge.

In a Journal . . .

1. Write a list of your symptoms - any and all symptoms you are having, don't leave anything out!
2. Write a short description of how you are feeling.
3. Write a short description of how you WANT to feel. 
4. Weigh yourself and write it down.
5. Measure yourself. (Do at least the big three - chest, waist and hips, do more parts if you want.) Write them down.
6. Use your journal during the 30 days to chronicle your journey.

This week is your time to prepare.  Do what ever you have to do to get your life in order to support you for the next 30 days.  Think of things you can do, people you can ask for support and ways you can make your life easier.  Don't be afraid to ask for help if you need it.  This is time you are taking to start healing your body and restore you health!  

If you have any questions or concerns, feel free to post them to the group.

*  *  *  *  * 

"Life is not a solo act. It's a huge collaboration, and we all need to assemble around us the people who care about us and support us  . . . "  ~ Tim Gunn

  

Welcome! Start Here.

Whole30 AIP June Challenge

Are you ready to start eating better, get healthy and heal you body?  Do you suffer from aches, pains and all sorts of inflammatory issues?  Do you have an autoimmune disease? Do you want to get a kick start on healthy living and lose some weight?  Then join us (Zia Poe, Elisha and Chris Mitchell) on our journey to health.  Here's what we plan to do.

For the month of June we will be following the Whole30 Autoimmune Protocol and along with it making some lifestyle changes. (More on that in the future.) The Whole30 is a way of eating that eliminates foods that can cause inflammation. It is considered a Paleo diet -  protien, veggies, fats, and some fruit.  It is lo-carb - no grains, sugar or processed foods.  The autoimmune protocol also eliminates, dairy, nuts, seeds, eggs, nightshades and NASAIDs. 

Don't panic!  It's only for 30 days.  You can do anything for 30 days!!  

The Plan

Beginning June 1, 2014

Follow the Whole30 Autoimmune Protocol (AIP) Food Plan for 30 days.
This information is from the book It Starts with Food by Dallas and Melissa Hartwing. You can buy the book if you want more information, but it is not necessary to follow this challenge.

Print out the following information from the Whole30 website:

Whole30 Rules
Meal Planning Guide
Autoimmune Protocol Shopping List

Read more about Autoimmune Protocol.   NOTE: AIP also eliminates nuts, seeds, dairy, eggs, nightshades or NSAIDs.

The Rules

• Follow Whole30 Autoimmune Protocol
• Eat three meals a day (start with breakfast), no snacking 
• Stop eating a few hours before bedtime
• Start listening to you body
• Drink lots of water (no coffee, even decaf)
• Focus on getting quality sleep (6-8 hours a night)
• Practice Loving Kindness towards yourself
• Participate on Facebook Group or Whole30 AIP Challenge Blog

Participation and Support

Prior to June 1:

In a journal . . .

1. Write a list of your symptoms - any and all symptoms you are having, don't leave anything out!
2. Write a short description of how you are feeling.
3. Write a short description of how you WANT to feel. 
4. Weigh yourself and write it down.
5. Measure yourself. (Do at least the big three - chest, waist and hips, do more parts if you want.) Write them down.
6. Use your journal during the 30 days to chronicle your journey.

During the challenge . . . 

Post in Facebook Group or comment on the blog.  Try to do this daily to keep yourself motivated and to help other people stay motivated too!  The Facebook is a "closed" group so only members can post or see posts.  It won't show on your regular Facebook feed.  The blog is public and can be seen by everyone. 

You can post:

Your before picture and a some info about yourself (introduction).

Pictures of your meals.

Recipes for clean food.

How you'er feeling.

Ask questions.

Supportive and encouraging quotes or ideas.

Your frustrations and challenges.

What you CAN'T post:

Negative or judgmental comments. 

Sell anything or promote some agenda.

Links or posts that are irrelevant or offensive 

(We reserve the right to remove any post.)