The Whole28.5: GIRL, Where Have You Been?

The Whole 28 and a Half: GIRL, Where Have You Been?

WEEK THREE - Let's Talk About ANYTHING But Food

Seriously, I have no idea where I have been. 

We're in the middle of Week Three and we are officially HALF WAY through! 

(Remember, The Whole28.5 is actually 34 days long!)

And right now, I want to talk about ANYTHING but food, how about you?

Okay, okay, we'll talk a little about food.
Don't think I'm abandoning you!
But honestly, The Whole28.5 isn't just about grub. Yes, the "Rules and Regulations" give us a template for the way we eat, but if you haven't realized already: how "nom" effects so much more than just what is on our plates! From energy levels, to endurance, to moods, all of these thing augment our day to day choices. We may even  feel the encouragement of our new selves to do something completely new and even out of your comfort zone! That's what I did...

Say Cheese! (How Dare You Say "Cheese...")

Just to throw a little anxiety and fear into the Emotional Grab Bag that has been my life for the past 18 days of The Whole28.5, on Sunday I participated in a little yoga photo shoot. Let me note here that I really, really, REALLY do not like getting my picture taken. As a performer, I know this sounds like malarky...but being on stage, singing, telling jokes: that's over and done with after the punch line -- a magical moment in time that can only be recreated by the minds of the audience! A picture, well, that's permanent. The silly faces I make, the areas of my body that I'm not quite happy with (and of course, only I can see!), the sudden need to be creative and original on the spot--it's all permanent in a photo. It's stuck there. That's terrifying.
But the picture show must go on! And luckily, the other wonderful women of Pacific Yoga were there by my side. It was an amazing mesh of ideas, teachings, poses and laughs. By the time I was done, I was almost comfortable: a step in the right direction! When they are ready, I will be sure to share the professional shots, but here I have a few fun moments from "behind the scenes."

But, now let's move on to the Dirt.

Week-End Confession

Guys, I have a confession. This weekend, I cashed in on the first of the 2-allotted "Get Yo Life" days. Some may call the cheat days or meals. Some may call them bedlam. I'm calling it :Sushi, Beer, and Margaritas...Why?"As mentioned, it's been a rough 18 days...not just because of the The Challenge, but a lot of life as well. Just yesterday, I already scheduled in a plethora of November-Bummers even though we haven't gotten through October yet! So this weekend, we decided we deserved some less "efficient food." And I'm still feeling the effects 4 days later. HOWEVER, that was to be expected, and I planned to be a little off this week...but it really is CRAZY how a quick jump off the wagon does a whole lot of damage! And now I am right back in the game and back to basics. 

Lesson Learned?

A big part of this challenge for me is changing my relationship with food. We all deserve a splurge every once in a while, but it definitely doesn't fix anything that's squirly in your life. Just because I'm feeling down, it doesn't mean I go back to using food as a Band-Aid. In fact, when things aren't going your way, staying in control is the best encouragement to get through it!

So it's Day 18 of Week Three: How are you doing? What successes have you had? Confessions? Fun new discoveries?

I want to hear about The Whole 28.5 is changing your day-to-day awesomeness!

Keep Your Head Up, Kid

I am happy to report that I'm coming into the final stretch of Shadowing at CrossFit Novem until I get to spread my wings, and this baby bird starts coaching on her own! It's been a lot of fun and I've learned a whole bunch from the many hours spent gleaning knowledge off the gym owners, Joe and Lesha (represent!). I'm ready to get in there and make it work for me...without the looming and somewhat nerve-racking presence of my superiors (I love you, though!).
I'm also so very smitten with the awesome Bootcamp Bad-Asses as they show me every day what dedication really looks like. They really are such babes. All of them.

Stay tuned for the next installment when we talk about WORKING OUT!

If you have any fun or new ideas of how you're tracking the challenge, please let me know! I'd love to feature your swell ideas. Share any questions, concerns, stories to tell,here as a comment here on the blog, or send me a message on Facebook, or email me at Rachel@RachelPinkstone.com

- Be cool, Soda Pop -

The Whole28.5: Macro Attack-ro!

The Whole 28 and a Half: Let's Attack-ro Those Macros!

Days 12 & 13

Guys, today we're going to talk about "Macros."

Okay, well I'm going to muse as best I can on them and, of course, provide links to far more knowledgeable folks than myself because..as the idea of tracking macros is pretty simple, if I think too hard on it...my brain explodes. But the debate usually comes down to: Count Calories or Count Macros? The resounding answer from me and also much more intelligent people than myself is COUNT MACROS.

Because it's true: We can all eat 1000 calories worth of Twinkies a day and lose weight...but without getting in the necessary percentages of your Macro-nutrients, you will also most likely lose your will to be a human.

Everyone, meet your Macros: Protein, Carbs, and Fats.

Plain and simple: All of the calories we eat come from Macro-nutrients. The calorie goals that we hit or miss or leave in the dust come from Proteins, Carbohydrates and Fats. SO if you're counting your calories, you are technically counting for Macro-nutrients. But are you really keeping an eye on them? During this challenge, it's easy! We're taking everything back to basics with complete foods: meats, vegetables and fruits, and fats that are ready for us like avocados, coconut milk and oils. Our foods aren't currently made up of ingredients. Yes, our RECIPES are...but not the basics pieces of your meal. They are whole. They are good. They are happy. They can easily be broken down into your Macro-Nutrients.

So lets talk about each one specifically and why we need them. Why it's more important to know you're hitting your protein goal than your calorie target. Why LOW FAT IS DUMB. Sorry..that got aggressive. Why Paleo/Whole30 isn't "low carb," it just focuses on specific kinds of carbs. Here we go!

So a Protein, a Carbohydrate, and a Fat walk into a bar... 

PROTEIN
Oh, Proteins, you magical entities, you! Why are you so awesome? Let me count the ways:

1) Protein builds muscle and prevents muscle loss when you're not hitting that calorie mark (ie. When you're working out harder and burning more calories than you're taking in...)

2) Protein is what actually gives you that "ooh la la, I'm full" feeling! Satiety and appetite control are all in Protein's court.

3) Deep within your insides, just the digestion of Protein burns more calories per gram! Your body works hard using Protein!

FAT
Recipes and meals taste good because of fat. That's my input...but there's smarter stuff, too:

1) Fat monumentally assists with vitamin absorption! Your Micro-nutrients find their way in by holding hands with Fat. That's adorable.

2) Fat amps up and fully loads our brain function. That avocado keeps your sharp and performing at your peak!

3) Fats help balance your hormones--which my happy mind is blown here, because that means helping create clearer skin and being a more awesome lady...ya know? “Hormones are produced using certain fatty acids and cholesterol, so if we're missing these nutrients, hormone problems arise simply because the body doesn't have the nutrients it needs to make them. Our body needs certain fats for rebuilding cells and stabilizing hormones. This is especially important for the female reproductive system.” 

For an easy tutorial (just stick to the parts about FATS), check out the rest of this article on MindBodyGreen.com.

CARBOHYDRATES 

Trust me, I know your initial thought is, "That's a dirty word!" But it's not! Remember, we're not eliminating Carbs, we're just choosing the right ones. And it's damn good we are, because:

1) Legit: Carbohydrates are what give us energy. Plain and simple. We get through a tough workout, a long day at the office, a play-date with the twins down the street due to the energy we have from carbs.

2) Read #1 again. It's important. Then REMEMBER: Fruits, Vegetables, and our happy starches like Sweet Potatoes and Parsnips are all awesome Carbohydrates.

(PS. Mike at OnTheRegimen.com was super helpful for all of this. Check out his blog that provided me with this insight!)

But seriously, how much?

The thing about counting your Macros is that is really does vary person to person! Your height, weight, lean body mass and/or fat percentage plus your activity all factor in.

This is why most resources will break it down for you in a rather generalized pie-chart or give you a wide range per Macro:

Protein: 0.5 to 2 grams per pound of Lean Body Mass

Carbohydrate: 0.5 to 2 grams per pound of Lean Body Mass

Fat: 15-45% of total calories (yeah, that's a large window...)

So I think it's important that you find what you're working with as exactly (or as close to exact!) as you can. 

There is some super cool math you can do personally to figure it out. This is where my brain explodes. If you're intrigued by equations:

Check this article filled with math and madness at HealthyEater.com

OR, if you're like me, go directlyto  their incredibly hand Macro-Calculator:

This is way easier.

So really, what do we have to lose by trying it? Invest in a food scale and be really knowledgeable about what goes in to your body. Know you're making the right choices for your body's exact needs and that you're getting it from quality ingredients instead of processed hooey. And forget your calories for a little while--focus on your belly, your brain and day-to-day awesomeness.

Macros make for good back bends...I'm sure of it!

Guys, we are doing awesome.

 Share any questions, concerns, or stories to tell here as a comment here on the blog; or send me a message on Facebook, or email me at Rachel@RachelPinkstone.com

- Be cool, Soda Pop -

Oh, and since I'm sure you're all TOTALLY bored with what I've been eating, let's feature another Whole28.5 Rockstar (who also happens to be my mom!) and she gives insight on her AWESOME discovery of Portable Breakfast

Challenge Shout Out: My Mom, Deby

"Basically I found a couple of good sites and I followed them! Simple Paleo: 12 Quick Portable Paleo Breakfasts. My favorite on this is the Scotch Eggs - except I'm "lazy" (My mom is most definitely not lazy!) and used store-bought sausage.  These freeze well and pop right in the nukerator (Yes, friends this is how my family refers to the Microwave).  Gave one to my boss and even she liked it!  From this site, I also recommend the "Sausage and Apple breakfast Burrito." I take the breakfast burrito in a different direction and fill them with ham or turkey slice with leftover veggies.

Hungry Girl has a good (and tasty) idea also. I can take the eggs and extras to work and just "nuke" them up there. I like to use whatever veggie and meat is in the fridge. Also, instead of cheese, I add 1 tsp. water or several slices of avocado.  And, I use 2 real eggs instead of Egg Beaters (That's my girl!).

Then I experimented...

1) Egg salad - takes a bit more prep.  I use Greek yogurt instead of mayo (with mustard, of course) add some basil or cayenne depending on the mood. Often add crumbled bacon or cooked chipped beef.

2) Now here's the really "lazy morning" (Again, with the lazy...nonsense.) - Lettuce Tacos - large lettuce leaves, chopped meat and veggie from last night's dinner, a little salsa - fold the lettuce leaf around it - good to go. 

 3) Apple slices with almond butter are addictive!

4) Mashed apples in plain yogurt with cinnamon.

5) Sounds weird but - cooked zucchini boats filled with bacon and pineapple is quite tasty!"

My mom. Challenge hero. :)

The Whole28.5: Shopping Again?!

The Whole 28 and a Half: Grocery Grouchies

Keeping our Cool on Days 10 & 11

I have no idea what this is, but I love it.

Now, according to the Whole30 Timeline, by Days Ten and Eleven, we're over the hump and getting into our groove!  Energy levels should be evening back out, if not soaring to new heights. We are hopefully starting to feel and appreciate some of the unexpected physical effects of our new dietary habits -- besides the energy boost, maybe you're sleeping more solidly; noticing that you're bloat-free and feeling lean; even all that water-consumption is easily making it in to your day!

But along with this new bounce in your step, you may be experiencing some secret, romantic feelings for the forbidden foods....even treats you never craved before! Naughty dreams about Cool Ranch Doritos and Swiss Miss Rolls drizzled in a Velveeta Cheese swirl. I know in my own experience, this can cause overwhelming feelings of guilt or worry, "what if this drives me to sleep walk my way back to junk food madness?" But please, calm your nerves! This is totally legit and does not mean you are a crazy person. Our minds are tricksters, clever and ready to play games. This ISN'T just about swapping "the bad" for "the good," this is about completely reshaping our relationships with food. I am well aware I did not have the greatest relationship with food before this, so it's only natural that my brain would dress-up some junk food like a saucy minx and dance it in from of my mind's eye.

Just remember: We are Stronger than This.

We're getting over the hump.

So, it's time to shop AGAIN?

If you made it through the first week on that initial grocery shopping trip: CONGRATULATIONS! I know we thought it was going to be way too much food, but we were totally wrong. When you're not adding in sugar-laden-carbohydrate-nonsense that you usually buy during your sneaky moments: on the way to and from work or the gym or school or daycare, etc. When you're eating appropriately for your activity and energy levels, it turns out those gallon bags of cut veggies disappear rather quickly. You may have even stepped out for a interim trip to tide you over (we've have a mini-trip in between for more protein and a handful of veggies).  So I just want to talk to you about keeping to the plan without breaking the bank.

Filling Up with Frugal Funds

I heart alliterations.
I don't intend to steal anyone's thunder here: there are many blogs and resources on how to buy for the Whole30/Paleo/Whole foods kind of plan on a normal person's budget. Here I'm just going to pop in some of the KEY POINTS to keep in mind while you're riding your cart around the store, and I'll provide some links to these other knowledgeable folks.

#1. Make Quality Meat Your Priority
In a perfect world: "Organic," "Free-Range," "Wild-Caught" proteins wouldn't break the bank. However, we all currently live in a world where buying meats from the happiest cows and carefree fish costs a pretty penny. So what's our next best option?
- Try and stick with your "ruminants" (beef, lamb, elk, bison/buffalo, goat or venison) because they are more likely to have some access to their natural diets. Then when you're looking at those lumps of meaty goodness, find yourself the LEANEST CUTS AVAILABLE. Minimal fat ratio, and when preparing you'll remove the rest yourself. *Note: particularly when cooking red meat, I know we all have out fat content preferences...this suggestion is just for our Whole28.5 Challenge! You are smart folks and can control your quality and taste preferences otherwise!

#2. When it comes to Fruits and Veggies, Keep your Local Seasons Straight
It's true, we can find a ripe kiwi in the store most days...but is it really the best kiwi--at least here in Philadelphia--in October? Thus, since we're dropping a lot of dimes to fill up our carts with fresh fruits and veggies, why not keep to the ones that really shine this time of year! Let's do our best to shop locally and seasonally. I know that we are lucky to have a CSA down the street, but there are farmer's markets all over the place and even a trip to Produce Junction can have us set for the week.

#3. Fatty, Fatty, Fat, Fats.
Okay, I didn't really have a better title for this one. Fats are where I would suggest letting yourself be a little extravagant. If Avocados are in season: they are worth the purchase. A high quality Extra Virgin Olive Oil is where it's at. Cans of Coconut Milk are usually nice and cheap, so throw in a few of those. But if you're looking for buttery goodness, you're going to throw down the cash for Ghee or make your own clarified butter (churn, baby, churn!). LUCKILY, when it comes to fats: a little goes a long way.

These are the big three that I like to always have in mind as I'm making my way around the store. And I do mean AROUND the store: it's a lot easier to avoid the temptations of food stuffs that just don't fall into our dietary needs if you primarily shop the perimeter of the store. Things that we would consider to be "products" instead of "ingredients" are always found in those middle aisles. Meats, Fruits, and Veggies will always hug the outside walls.

Want to learn more shopping tricks? LINKS!

Paleo Magazine Online: Paleo on a Budget

Whole9Life.com: Paleo Poor

PaleoLeap.Com: Paleo on a Budget

Stupid Easy Paleo: Paleo on a Budget - Myths, Truths, and Practice Advice

Challenge Shout Out: My Girl, Trish

So, after the first full week of The Whole28.5, I was definitely proud that we stuck to the plan--didn't cave or stumble--but as I previously mentioned, I wasn't full of my usual bubbles and unicorns. I spent some time rather grumpy, hungry, and feeling drained as my body slowly rid itself of the nonsense and battled the mental-games of sugar withdraw. I am a VERY lucky girl that I have the beau working side by side with me on this challenge (Scott shout out, too!), as talking through the grumps this weekend was much needed. But yesterday, it was incredibly freeing to talk with another friend who had her own magical experience with a Whole30 style challenge.

Trish the NP, Legit Beauty Queen and CrossFit Cutie, rebooted her diet a few months ago. I personally remember her still smiling and laughing and going out with friends while staying completely in control. When I hit my weak spots last week I could only think, "How was Trish so happy?!?" Well, yesterday prior to some Bootcamp-Badass-ness, we commiserated over saucy junk food dreams, bowel movements, and energy boosts. I was so relieved to know that this magical being went through the same ups and downs that I am currently traversing. BUT MORE IMPORTANTLY: we also shared the good stuff. The fact that we immediately rid ourselves of that elusive everyday bloat. That even on our rest days, we're feeling lean and strong.  Sleep is deeper and waking up is easier.  And both of us agreed: THIS IS TOTALLY WORTH IT.

Thank you, Trish, my Challenge Hero! 

Guys, we are doing awesome.

 Share any questions, concerns, or stories to tell here as a comment here on the blog; or send me a message on Facebook, or email me at Rachel@RachelPinkstone.com

- Be cool, Soda Pop -

Oh, and what have I been eating? - Day Eight & Nine Review

MONDAY - 

Breakfast: 

Attempted Scotch Eggs with 2 Full eggs and the Turkey Sausage...wasn't pretty.

Coffee and Almond Milk

Clementine

Snack Attack:

1/2 cup of Greek Yogurt (here's my allowance!)

*Yoga class: The Nooner*

Lunch:

8 oz Turkey Burger Patties

Mixed Salad with Balsamic

Clementine

Snack Attack:

Chai Tea with Almond Milk

2oz Jennie-O Turkey Sausage

*4:30 CrossFit WOD*

Dinner:

(2) 4 oz homemade Turkey Burger Patties

Cucumber Salad

*7:45pm Yoga Class: The Basics*

Snack Attack:

Came home from teaching FAMISHED: ate a chicken thigh

TUESDAY -

Breakfast: 

1 Full Egg, 2 Egg Whites

2oz of Jennie-O Turkey Breakfast Sausage

Coffee with Almond Milk

Clementine

Snack Attack:

Small apple

Lunch:

2 Baked Chicken Thighs

Cup of Sweet Potato Mash

1/2 cup Brussels Sprouts

Clementine

Snack Attack:

Whoops, more coffee. Should drink less coffee.

**Coached 2 Bootcamps**

Dinner:

Breakfast for Dinner with Scott!

2 Full eggs

Sautéed Broccoli

2oz of Jennie-O Turkey Breakfast Sausage

Club Soda with Lemon

The Whole28.5: TRICKSY WEEK TWO

The Whole 28 and a Half: Taming Week Two with Tasks 

Oh yeah, Days 8 & 9.

The second week is going to bring on some change, my friends. And it's all going to start with habits.

We've worked so hard in the past week understanding the new parameters of our daily eating plan, preparing our meals ahead of time,  creating a new mindset when it comes to when and why we eat. THIS week is going to be about taking all of this new knowledge and transitioning it into the building blocks of our new habits. WOWZA, that sounds boring. 

Trust me, it's not!

It's about the "Why"

Coming to the realization that, yes: last week, I totally wanted to eat all the cheese in the world. I often thought that a nice IPA was exactly what I needed, and on Sunday it took every ounce of will-power and strength I had within me to resist a variety of pizza offerings. But after venting my frustrations (which was totally necessary and cathartic), Scott and I had a conversation about the choices we're making. About the fact that eating this way is about fueling the body and bettering ourselves. Really, what is eating that pizza for? 

I know, I know, eating a slice pizza will also keep me going, get me moving, etc. But eating one slice of pizza...that's not the way we do pizza. That's not the way we do Chinese Food. That's not the way we do ice cream. That's not the way we do bread. When it comes down to control, I don't have it when it comes to certain trigger foods, so why am I eating them? I have a huge assortment of other foods that will do the trick!

My new habit is about being conscious of why I'm eating the food. Why I am getting in the appropriate amount of protein, fat, and carbohydrate. 

So I ask myself, why am I currently eating these Whole30/Paleo/Macro-Balanced foods?

-Because they make my body and my brain work more efficiently.

It's not about "I can't"

Yes, those are friends and that is pizza.

The other habit I am focusing on this week it deleting the phrase "I can't have" from my language about this challenge and about my eating habits. It is not that "I can't have pizza," it's that "I DON'T have pizza." And that's not a problem. We're not depriving ourselves, we're making a choice! So if we feel like something outside of ourselves is holding us back from what we want, then we never take responsibility. Without feeling responsible for our choices, we'll never make them into long lasting habits.

So here it is: I don't eat foods that lack the nutritional efficiency I need.

And that's totally cool.

I think that is a good place to leave things as we begin Week Two. An easy start where you are in control of your own habit-making. We have several weeks to plan and progress with our new habits, so let's shoot for the moon! Share your own--maybe you'll inspire someone else.

 Share any questions, concerns, or stories to tell here as a comment here on the blog; or send me a message on Facebook, or email me at Rachel@RachelPinkstone.com

- Be cool, Soda Pop -

Oh, and what have I been eating? - Day Six Review

 

Saturday -

Breakfast: 

2 Eggs

2oz of Jennie-O Turkey Breakfast Sausage

Coffee with Almond Milk

Clementine

Snack Attack:

Banana @ about 10am

Lunch:

2 Baked Chicken Thighs

Cup of Sweet Potato Mash

Cucumber Salad

Dinner:

2 Boneless (de-boned myself!) Chicken thighs wrapping in bacon

Grilled Asparagus

Cucumber Salad

Sunday - 

Breakfast: 

2 Eggs scrambled with Sautéed broccoli

2 Slices of bacon

Coffee with Almond Milk

Clementine

Snack Attack:

More coffee before barbell...

Then while we put down new lifting platforms at the gym, I thoroughly enjoyed ONE BEER (note: we have a 2 drink a week allowance!)

Lunch:

4 oz Baked Chicken Breast

1 cup Sweet Potato Mash

1/2 cup Brussels Sprouts

Dinner:

(2) 4 oz homemade Turkey Burger Patties

Grilled Asparagus

Cucumber Salad

1/4 cup of homemade dip

2 Clementines

The Whole28.5: DAY SEVEN - First Week Fantasy!

The Whole 28 and a Half: Seven in Heaven

Only Four More to Go!

Seven Days in.
Just Twenty-Seven days to go.
It only takes Thirty Days for habits to turn into honest to goodness healthy routines. Or so I hear.

Let's take a moment to bask in the fact that we made an intense and challenging decision to reinvent our eating habits for 34 days. And for SEVEN WHOLE DAYS (I know you'll make it through tonight!), we've stuck to these decisions. Can I get a Hallelujah?! And whether we can still hear the Junk-Food-Monster-Within calling for those soft pretzels  or if that voice is a mere whisper at this point, we are strong and capable and determined. The first week is always the hardest: and it's over. Hot damn!

Tell me: What has been your biggest challenge? What was the one change you thought would be impossible, but turned out to be the easiest adjustment? 

Can you spot the tiny demon left on my desk today?

I will now introduce you to the new regular segment: "WEEK-END CONFESSION." Because I'm doing this, too, and I intend to be as real as possible with you. These confessions may sometimes be full of unicorns and butterflies! Other times, they may not. But it's all real, all written down, and all worth expressing. I suggest that YOU ALSO create your own "Week-End Confessions." It's cathartic!

Week-End Confession

Guys, I have a confession. By the time we got to Day Seven, I really...really...REALLY wanted to be able to report some kind of weight loss. Nothing crazy like, "Holy smokes, friends! I stopped eating cheese for seven days and 5 pounds magically flew off!" That's ludicrous. But, I've been engulfed in research about Whole30 and Paleo Challenges and how "so many people" report an inspiring pound or two shed in the first seven days. I wanted to be that inspirational person!
IMPORTANT NOTE: I've lived my whole life somewhat ruled by the scale. Where for so long, the number that accusingly reflected back up at my from my feet meant MORE than the way my clothes fit, how I felt mentally or energetically, or even how strong my body was. It took me a long time to learn that the scale isn't everything...but old habits die hard, and I fell right back into that pattern.
This week, I hopped onto that bad boy too many times and just saw my weight rock back and forth (as it will!), to end up right where I started this morning. And yup: I was bummed. But instead of marinating in that gross feeling, I did a little research!

While falling deep into the Clean Eating Rabbit Hole, I found this sweet point at PaleoLeap that snapped me back to reality:

"The trick is to recognize that weight loss – especially scale weight – is not a perfect measurement of health. It’s that balance of tracking weight loss without being dominated by it, or letting the scale push you into making unhealthy choices like starving yourself." 

Okay, Okay. I liked that. We all need to keep in mind that, ESPECIALLY for active people, athletes, lifters, people training for an event, or those just currently kicking ass however they can exercise-wise, weight loss is RARELY a straight line. Then it kicked me hard reiterating that many people DO have a dramatic weight loss in the first week:

"Initially, most people see a very rapid loss of 5-10 pounds in the first week."

Then fortunately, the put me at ease again:

"This is encouraging, but don’t expect it to last forever: it’s mostly water weight."

So I definitely wasn't a perfect eater before this! As mentioned, I was a little fast and loose with my dairy, alcohol, and eating out. But, I was already a rather "low-carb" eater. And they rationally explain that every gram of glucose (you know, that gets into you via those carbohydrates!) in your body holds on to 3-4 grams of water. Thus, fewer carbs, leads to losing a lot of that water weight. And finally assuaging my fear saying:

Yes, I AM still writing everything down.

"Also, it’s important to note that not everyone sees the initial “whoosh” of water weight. If you were coming off a low-carb diet before you switched to Paleo that water weight just isn’t there to disappear."

Seriously, go read this article.

Moral of the story: If pounds are already melting off: YAY! If you're chilling at the same weight: YAY! Let's try to measure progress from another angle. How ya feeling? How's your skin? How's your sleep? How are your workouts? How is your energy? How's your love life? Let us find (and this includes me) other ways to "track" the amazing changes we're making.

If you have any fun or new ideas of how you're tracking the challenge, please let me know! I'd love to feature your swell ideas. Share any questions, concerns, stories to tell,here as a comment here on the blog, or send me a message on Facebook, or email me at Rachel@RachelPinkstone.com

- Be cool, Soda Pop -

Oh, and what have I been eating? - Day Six Review

Thursday - This was a long day at work, workout at 4:30pm and shadowing On-Ramp at the Gym at 7:30pm.

Breakfast: 

4 of Scott's Egg Cups

Coffee with Almond Milk

Snack Attack:

You guessed it...a banana.

Lunch:

5oz Baked Chicken Breast

Cup of Sweet Potato Mash

1/2 a cup (it's all that was left!) Brussels Sprouts

Snack Attack:

(Definitely know that I need to fuel up a little heavier before workout days because of the following)

Another cup of coffee.

Dinner:

4 Oz of Sauteed Chicken Breast and hot sauce

1 TBSP Sour Cream

Cucumber Salad

Snack Attack:

(Got home from the gym STARVING)

hard boiled egg and some turkey sausage

The Whole 28.5 - Days 5 & 6: Fueling the Fitness

The Whole 28 and a Half: Days 5 & 6

Eating and Exercise and Emus, Oh My!

Okay....No Emus.

For the sake of all of us, some of these posts will be for two days.

That's all.

Thank you.

Moving on...

So, living a real person life while mastering The Whole28.5 and exercising more and working and sleeping most definitely takes up some intense time. So let me remind everyone: You are doing an AWESOME job! Whether you're in it whole-heartedly, or working a slower transition in, you're absolutely fantastic!

Today, I just want to start a little food talk for those who are currently (or looking to soon) add in a more regimented exercise schedule along with this challenge. I am personally one of those people. My work/teaching/coaching schedule is pretty bananas, so it is an interesting game of fitting in workouts, but it's well worth it. And if you are getting in those sweat sessions, you might be realizing that: HOLY CRAP YOU ARE HUNGRY!  It took me a day or two this week to let this realization settle in--that this wasn't my usual cranky irritable malarky--but even though I am already a rather active gal, but even the slightest addition of scheduled intensity ramped up my metabolism.

So what do we need to know about working out and eating?

Well, #1: It's important that you keep doing it! (Both exercising and eating!) And remember that we're not eating just to eat, that's silly. Our diets are meant to work in harmony with our bodies! You're fueling your fitness. You're feeding your muscles, your brain, your energy reserves, your whole self...not just your tum tum. But this means that if your muscles are building and repairing; if you're using those energy reserves; if you're pushing yourself to a level that your body is unaccustomed to working, you are going to need to feed it appropriate for this new world of life plus exercise.

Now, let me stop us here. I know what you're thinking...and I'm going to tell you to STOP. Dirty bird. No, this is not your one-way-ticket to Burger Town. This is not a free pass to go off the rails because you worked out and now there is a monster inside of you that must eat. Yes, we need "fill our reserves" but it's going to be with the same awesome stuff we're chowing down on in every other meal. It's just figuring out the best time and best selection for our pre- and post- sweat session bods.

If you're looking to stay on on the Whole30 Path when it comes to our reference materials, HERE you can find a handy-dandy download that will keep you inline before and after your workout. In fact, most of the material I've found share the same typical information (thank goodness!) about eating both before and after working out. But I most particularly appreciate the following statement:

"Note, your PWO meal is a special bonus meal--not meant to replace breakfast, lunch or dinner. Think of it as a necessary source of additional calories and nutrients, designed to help you recover faster and more efficiently from high intensity exercise."

That's what I'm talking about.

I also want to throw you for a little loop with the word "carbohydrate." I know we're all assuming that we're on a NO CARB/LOW CARB extravaganza...but remember that your veggie intake counts as carbs. Those energy boosting yams/sweet potatoes,  squash, beets,--hell, we're even allowed white potatoes--are here to perk your spirits right back up after working out. Carb. Dense. Vegetables. We just have to earn them! Boom.

Still feeling a little confused about what's a good idea snack-attack for athletic performance? Well, I truly enjoy THIS article from Paleo Magazine where they ask a multitude of athletics, with different goals, training styles, and food preferences! And even in this article, the "The Efficient Exerciser" Keith Norris of PaleoFX.com states:

"My take on starches: you need to have “earned” them via intense exercise.”

We can cycle in the good stuff because we're earning it. These men and women are definitely ELITE Nothing is one size fits all --"flexible diet" is the key.

athletes, but it does give you an idea that every body, every exercise plan, ever eater has to figure out their own plan.

And thus the birth of The Whole28.5.

My Workout Inspiration.

So remember that when you are working hard, you need the fuel to keep you going. You aren't helping yourself skipping meals or limiting calories when you're kicking ass in the gym, in the pool, on the bike, walking hard, you name it. Let's experiment and find the equation of Food to Exercise that works FOR us, not AGAINST us!

Still looking for more food ideas and grocery lists for your specific needs?

Well then, I say LOOK HERE, as Rob Wolf--author of The Paleo Solution, a former research biochemist and one of the world’s leading experts in Paleolithic nutrition--overs his expertise on meal planning for Autoimmunity, Endurance Athletes, Power Athletes, Weight Loss, and just Basic Paleo Eating.

Guys, we're doing great. We've made it to the twilight hours of Day Six. That's AMAZING! Let's launch ourselves into the weekend with confidence! And PLEASE: Let me know how you're doing! I'd love to share your stories, too.

If you have any questions, concerns, stories to tell, PLEASE feel free to share! You can comment here on the blog, send me a message on Facebook, or email me at Rachel@RachelPinkstone.com

- Be cool, Soda Pop -

Oh, and what have I been eating? - Day Four and Five Review

Wednesday - Day Four

Breakfast: 

1 Full egg, 3 Egg Whites

2oz of Jennie-O Turkey Breakfast Sausage

Coffee with Almond Milk

Clementine

Snack Attack:

Gallon Bag of cut up Veggies

1/4 cup of Homemade Veggie Dip (sour cream allowance: check!)

Lunch:

2 Grilled Chicken Thighs

Cup of Sautéed Green Beans

Banana 

Dinner:

2 Grilled Chicken Thighs

Cup of Homemade Sweet Potato Mash

Thursday, Day Five

Breakfast: 

1 Full egg, 3 Egg Whites

2oz of Jennie-O Turkey Breakfast Sausage

Coffee with Almond Milk

Banana

Lunch:

5oz Baked Chicken Breast

Gallon Bag of cut up Veggies

1/4 cup of Homemade Veggie Dip (sour cream allowance: check!)

Dinner:

2 Baked Chicken Thighs

Full cup of Cucumber Salad

Note: Not eating enough. I'm feeling it!