Skin clinic tomorrow night! Bring friends!

Healthy food is beautiful.

Find or forage for foods that are visually appealing. Use your senses to gauge your appetite. The further away from sugar you get, the easier it is to tune into yourself.

Pancakes?

I had pancakes for breakfast:) Simple, clean, fast, and satisfying. 

1 smashed banana

3 eggs 

Pumpkin spice 

1 tbsp Almond butter

1 tsp coconut oil

Post- workout nutrition

http://whole9life.com/2015/02/eat-post-workout/

Naps are good.

http://healthycures.org/nap-brain-benefits

Paleo crock pot recipes...that are simple!

http://blog.paleohacks.com/20-easy-paleo-crock-pot-recipes/?utm_source=draxe&utm_medium=draxefb&utm_campaign=20crockpot#

Skin Clinic

Relax... and breath

After a long day, sometimes I just need some space and time to breath and calm my mind.  doTERRA Serenity blend has an amazing soothing and comforting smell. It brings on a calm state of mind for me to wind down and sleep.  It's great to have night time rituals so you create a path to shutting down. It can be difficult trying to get 7-9 of sleep if you don't set your routine up for it.

Planning and prepping!

http://paulagoesprimal.com/5-tips-for-a-stress-free-whole30/

Check out these tips for a better Whole30 experience. Less stress!

Dinner tonight!

Food waste

"About a third of the planets food goes to waste, often because of its looks. That's enough to feed two billion people."

http://www.nationalgeographic.com/magazine/2016/03/global-food-waste-statistics/

FarmHouse Delivies

Don't forget to pick up your FarmHouse Delivery bushels tonight at the gym.

Most of you should be there anyway for the meeting. Tonight is about micronutrients and which ones are right for you.

Know your micronutrients!

Tonight's meeting is about micronutrients. Knowing why they are important to add to your diet and how they work is another piece to being smarter about caring for your body. Based on your goals, I want to help provide the best ad clearest path to helping you reach your goals. Again, this Whole30 is about truly caring for your body  and valuing your health. Making small investments now will have a positive lifelong affect on longevity and the quality of your life.

Go to meal!

So this is one of my favorite easy meals. Chicken and sweet potatoes. Fresh, fast, nutrient dense and just what I need after a long day. 

My post workout food today an was EPIC  Bison bar and a banana. EPIC bars are partners with Whole30 and are a perfect snack to have on hand when you're in the go!

Balance

Life gets crazy. Our jobs, family, friends, and stress can pull us a million directions at once. I use aromatherapy to help me relax and get grounded. doTERRA essential oil Balance blend is great for diffusing or applying topically to bring on a sense of tranquility. Our sense of smell is powerful. Essential oils have the ability to change our brain chemistry through our olfactory system.  

During this Whole30, I challenge everyone to introduce a new method or ritual to help relieve stress and stay grounded throughout the day. When life gets chaotic, take some moments to regain control and know that you've got this!

Your gut

Thought y'all might like a visual;)

Meal Prepping

This week has been all about preparation and following through. Get into the habit of setting aside a little time for a planned out successful week! Do some goal setting while prepping your food. Use your five senses. Getting bushels from http://www.farmhousedelivery.com/home.php should make meal plan and prep easy!

When a craving comes on...

I like to save my nut butters for drastic measures. Like when sugar cravings kick in.

I found this at Central Market. Different, but good. More approved options!

Tessemae's

This is the marinade/dressing I was telling everyone about last night. Tessemae's is Whole30 approved! There are many different blends. Enjoy!

It Starts With Food

Authors Dallas and Melissa Hartwig's first book, 'It Starts With Food', gives us an inside look into the body and how food regulates body function. Understanding how food affects us mentally, emotionally, and hormonally will help you make better choices. It's important to know your own emotional triggers and addictions to food, as most of us have them, so we can break those ties. Food is fuel. You can enjoy your food, but it takes a concsious effort to appreciate the best quality nutrition. Change your mind, change your palette, change your body.

BACON...Yup, it's Whole30 approved!

Just in case there is any doubt, bacon is approved, unless you are vegan;) 

Pederson sugar free bacon is the brand to look for. You can find it at HEB, where no store does more.  We are well connected to ensure it stays in stock! 

Our challenge officially begins tomorrow. I hope everyone has been taking this time to go over Whole30.  Most importantly, that you all have set your kitchens up for success! 

Some of you have asked what you are suppose to eat. Real Food! Take advantage of the FarmHouse Delivery services at 20% off bushels. They will be at our gym this Tuesday @6:30pm. Plan your meals around what comes in your bushels. That's what I did and it made life  easier. Plus, my kids got excited about what came in our bushels straight from the farm. Getting the little ones to have a hands on approach to food will make them more capable about making healthier choices as they grow up. Make cooking fun!  If you're strapped for time, check out Zedrics already prepared meals. There are discount coupons at Body Armor at the front desk.

T-shirt or tank sizes

If you're getting a t-shirt or tank, don't forget to let us know your size!

Weekly prizes!

I want to encourage everyone to attend the Tuesday night meetings at 6:30pm.  Not only will they help keep everyone more accountable and offer ways to be more successful at achieving your goals, but there will be a raffle drawing at each one.  You have a chance to win some goodies!  CrossFit is about community. Lets support eahother as much as possible for these life changing 30 days!

During the challenge, Tuesday nights are  meetings for us all to come together and make this the most successful Whole30 yet!  FarmHouse Delivery will be at Body Armor CrossFit Tuesday Feb 16th at 6:30pm in the Bear's Den.  They have partnered with us to help bring the best seasonal organic produce in our area to your kitchen.  They are generously offering a 20% off discount on bushels.  Check out their website for bushel sizes, meats, pantry favorites, and more!

http://www.farmhousedelivery.com/home.php

Earn your daily points!

This time around, we will be using a point system to keep everyone more accountable.  If you get points deducted from a minor slip, you can earn them back. 

Whole30 point system:

7-9 hours of quality sleep= 1 pt
Breakfast= 1 pt
Lunch= 1 pt
Dinner= 1 pt
No sugar= 1 pt
No grains= 1 pt
No Dairy= 1 pt
No alcohol= 1 pt
No legumes= 1 pt
No MSG, carrageenan, sulfats= 1 pt
30 min quality movment or exercise= 1 pt
(Check Whole30.com for pre and post workout nutrition)
Consume at least .5 ounces of water as you weigh in lbs= 1pt
12 points daily= 360 points for 30 days

*If even one bite or sip is taken that breaks the rules, deduct 2 points from your daily total.  You can earn points back by adding 30 min of exercise or quality stretching, such as a romwod.
Please be HONEST! This is to help YOU.

Example: Billy eats ice cream, he must deduct 2 pts. If Billy comes to CrossFit, he can earn those points back.  If he can't make it to CrossFit, he can go for a 30 min run and stretch for another 30 min. Yoga counts too!

Add up points daily.  I encourage everyone to keep a food diary. You will be given a handout with a 30 day calendar. Turn in your calendars with total points at the end of our challenge. There are prizes to be won!

*Must fully adhere to Whole30 rules (see Whole30 rules download off Whole30.com)

Hey y'all! Don't forget to sign up for 30 Days Change Your Life Challenge!  Must sign up by the 9th or 10th of February to get your t-shirt or tank. See Lily or sign up on MBO under workshops.

Our first kick off meeting is Feb 9th at 6:30p the second is Feb 10th at 12p. The challenge starts Feb 15th through March 15th. We are meeting a week ahead to get everyone prepared for clean eating and natural living. Being prepared will be key to your success!

FarmHouse Delivery will be coming to us Feb 16th at 6:30pm to share all their amazing and nutritious options for meats and produce, which come at a 20% off discount!  Be sure to check the Whole30.com for more info on rules, recipes, and options for Vegans too! Every Tuesday at 6:30p will an educational class on cooking or natural living. Be apart of this amazing experience and find a whole new level to your health!