Healthy Mind and Body

latest coffee concoction…


My latest coffee concoction whole30 approved R1D10.

Boil Water / Mix all ingredients until coconut oil melted and blended well, with a hand foamer.

I like to think of this as my #bulletproof coffee.




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whole30 R1D9 notes and tips…


R1D9 on whole30 and I am doing good.

Confession time: I miss pizza. The only thing I have missed so far. I love pizza. Saw a commercial on TV last night with pizza and I wanted some. My craving is low, I just miss going out for pizza. It’s a habit and habits take time to rewire and break.

Hunger level: low. These past few days have been low on the hunger scale. I listen to when my body needs food and then I eat.

Tips: Eat your veggies first! I find if I eat all my vegetables at a meal first, then eat my yummy protein source last, I do much better getting all my veggies in. I still struggle some to get in my veggies. Read this article here I wrote earlier. Also I eat less fruit, which I try to stay away from too much sugar. Even though it’s natural fruit sugars I still am cautious. I also am finding raw vegetables my favorite thing to eat. I cook some but mostly eat them raw.

Tip 2: Don’t eat fruit before 12 noon. Keep your blood sugar in check. I find I am craving less and my hunger is lower.

Prep Prep Prep: Do you food prep before hand? Set yourself up for success now! Have meals on hand you can quickly go to if time doesn’t permit cooking a large meal for yourself. We ALL live in a busy busy world, if something comes up you are prepared. Prep your fruit too. I make a raw fruit salad ahead of time, and this allows me to quickly eat some if I wish. Prep your veggies too. Allowing you to go to them quickly if need be.

Those are my handy tips and tricks from this past week on whole30. Wishing you the best on your whole30 journey too!

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whole30 R1D3 suggestions & issues…


I suggest signing up for TheWhole30 Daily, it’s well worth the additional information and help it provides. You will get 0-30 emails from each day. It costs $14.95 but it’s worth it. It will help set you up for success. Also give you wonderful daily information regarding the plan that can be helpful.

Like today’s email told me why I am so tired! Ah ha! I have not had many side effects yet except being tired. I am napping these past few days. Oh for the love of naps.

Tired: You’re probably more tired and lethargic today. This is your body adapting to its new fuel source – fat – and transitioning out of your old “sugar-burner” days. (We’ll talk about this more on Day 6, when you’ve had some more time to adjust.) This is normal, and will resolve quickly, as long as you do your part to help. Sleep lots. Take naps. Take time off from the gym, or make it a “half-intensity” week. Don’t lean too heavily on caffeine or sugar from fruit to see you through mid-afternoon slumps. Basically, be patient, accept this is a normal part of your transition, and don’t expect any personal bests in the gym, or miraculous energy highs this week. Those things will come in due time, we assure you.

Have you signed up for whole30 daily? Are you doing whole30? Shout it out below and let me know where you are in the plan.


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for the love of veggies…


R1D2 Whole 30 – getting my vegetables in.

I struggle to eat my veggies every day. I have never really made them part of my daily diet routine.

But with Whole 30 one MUST eat their veggies. I think the next 29 days will be a time that really alters how I look and eat vegetables. Help me learn to implement them into my daily eating routine.

I don’t hate vegetables, I just never really LOVED them. Whole 30 will help me find a new love for them. I actually grew up eating lots of raw vegetables straight from my mother’s organic garden. So I do enjoy the taste of different raw vegetables. I can also appreciate how to store, freeze, and can vegetables too. As my mother did. She always had a garden and I am thankful I grew up with one in my life.

What are some of you favorite vegetables? Comment below.

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Whole30 begins today R1D1…


R1D1 of Whole30 begins today for me. I with my the advise of my wellness coach Connie T. have decided a grain free approach to eating is going to be best for me to really help eliminate my inflammation. Whole 30 is a wonderful eating plan to do this with. Besides all the other health benefits you get from this 30 day eating plan.

Think of it as a short-term nutritional reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.

Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies or fertility issues) that medication hasn’t helped? These symptoms may be directly related to the foods you eat—even the “healthy” stuff. – Whole 30 Website

What does R1D1 mean?

  • Round 1 – Day 1

Take the new eating plan one day at a time. DO NOT focus on what your giving up, instead focus on what you will be achieving and feeling at the end of 30 days. The new healthful benefits you will gain are incredible. You will love the new way you feel. I know I will.

I encourage you to check out the Whole30 plan at their website.

Buy the book here.

What challenges do I personally face?

  • coffee, finding a compliant creamer for my coffee in the morning, I found NutPods at
  • Eating vegetables is not a normal part of my diet, but I actually do enjoy them raw.
  • Eating eggs is not a normal part of my diet either, but I can eat one now and again.

I have been eating clean for two months now, this is just Kicking It In High Gear for me! Taking my new eating plan one day at a time. Focusing on how I am going to feel in 30 days, amazing! Giving up all the bad stuff in my diet that is effecting my overall health and well being.

Are you doing Whole30? Have you done it before? Got a website? Any comments, please leave one!