Whole30 Update: 10 Days In!

I've made it 1/3 of the way through my Whole30 journey and I am LOVING it, so thought I'd share how it's going with you!  The food has all been incredible (as in restaurant quality!), I haven't been hungry once and I'm already seeing some pretty awesome changes that I'd hoped to see!

• No more bloating
• Found new foods I am LOVING 
• Actually enjoying cooking (I know, I'm shocked too!)
• ZERO cravings
• A bit more energy
• WAY easier time falling asleep
• Down 5 pounds!!  (a perk, as I wasn't looking to lose weight!)

I'm calling this a HUGE win for being only 10 days in to this new way of eating.  Now given, I did eat pretty clean before, but I have cut out a lot of things that were normal for me and honestly...I haven't missed them one bit!

Things I've cut out include:

• wine (okay, maybe that one was a LITTLE tough)
• PB
• bread
• pasta
• cheese
• milk
• Kodiak cakes

The HARDEST thing to cut out was sugar...you'd be amazed what has sugar added that you wouldn't think twice about.  Mustard is a great example...why is there SUGAR in MUSTARD!?  So weird, right!?  So it's meant longer grocery shopping trips as I'm checking my labels for those sneaky sugars, soy, sulfites and other Whole30 no-no's!  I have this handy cheat-sheet saved in my photos in my phone to make shopping a bit easier:

So what HAVE I been eating???

A LOT!  SO much good stuff!  Breakfast has turned in to one of my favorite meals of the day and I'm finding all kinds of ways to not only use eggs, but add leftovers from the night before to my breakfast in fun, delicious ways.  And the best part...none of the meals have taken over 20 minutes to make!

Lunch has been leftovers a lot of days because, well, it's easy!  And I'm ALL about easy in the middle of my busy day.  My FAVORITE meal so far has been the Chicken Salad Boats.  I can make up a batch and it gives me two days worth of yummy lunches!

And dinner has been fun for ALL of us!  My hubs and son often join in on the cooking at night, and since we tend to have more time in the evenings we've tried some "fancier" meals!  It's meant buying ingredients we aren't as familiar with (tomatillos, rutabagas, ground lamb and pancetta to name a few) and using some new kitchen accessories we'd never used before (we bought our first dutch oven, cast iron skillet and immersion blender), but all the experimentation and willingness to try new things has not only shown us some new great recipes that are being added to our weekly cookbook, but brought us closer together as we learn and explore!

On Whole30 you're supposed to get to the point where you don't need snacks between your meals, but to be honest...I just really love food!  I'm not starving, but I get a bit antsy if I don't eat a little something every 3 hours, so my go-to has been veggie sticks with "Sunshine Sauce" (an amazing Whole30 creation!) and Whole30 compliant LaraBars (which are IDEAL when we're on the go running errands or hitting the zoo!)

My hubs workweek is 4 days, so here's a sample of our "work week" meal plan to give you an idea on how this has worked for us:

Day 1:

Breakfast - carnitas omelette with peppers and potatoes (carnitas was dinner the night before) 

Lunch - Chicken tuna boats w/veggies and sunshine sauce

Dinner - Shepherd's pie

Day 2:

Breakfast - Diner breakfast (two eggs, chicken sausage, sweet potatoes with peppers)

Lunch - Leftover shepherd's pie

Dinner - Spaghetti squash w/pesto, pork sausage and double roasted tomatoes

Day 3:

Breakfast - Spaghetti squash leftovers topped with two eggs, leftover sausage and spinach

Lunch - No fuss salmon cakes with veggies and berries

Dinner - Roasted roots with chicken

Day 4: 

Breakfast - Scrambled eggs breakfast tacos with quick spicy sausage and avocado

Lunch - Leftover breakfast tacos with fruit

Dinner - Jamaican salmon with mango salsa

My #1 tip for anyone wanting to do Whole30...

PLAN AHEAD!  Planning ahead has made this a breeze!  One day we spent a few hours in the kitchen while cooking dinner to prep some foods for the week ahead and it has saved SO much time during the busy week.  We made clarified butter and stored it in a covered glass container, the dip for my veggies, sausage patties for breakfast that we keep stored in the freezer until we need them and even cut up sweet potatoes and peppers and stored them diced in containers in the fridge until we needed them!

And because I've had a lot of people asking what workout I'm doing while I dive in to Whole30...I'm doing YOGA!  As my nutrition will cleanse my body these next 30 days, a little yoga will help to clear my mind!  I'm following the 3-Week Yoga Retreat the first 21 days as I am just a beginner, and then plan to dive even further into the yoga studio on my "Netflix" for workouts as I continue my practice.

Any questions about Whole30, why I'm doing it or how I'm fitting this AND workouts into my chaotic life, I'd love to hear from you!  Email me at shanahowellfitness@gmail.com or message me HERE and we'll talk more!

xoxo

Why I'm Doing Whole30

I've been on my health journey for a long time, but it wasn't until after having my son that I really committed to not only working out regularly, but cleaning up my nutrition too.  I'm one of those weird people that really ENJOYS working out, so although it was hard for me at first to get into a good routine with it...once I did I was hooked.

Nutrition on the other hand has been a very different story.  I've spent a lot of time getting to the point where I live a pretty consistent 80/20 when it comes to food.  80% of the time I eat super clean, 20% of the time I let myself indulge...a glass of wine, pizza, Mexican food...the not-so-healthy foods I love in moderation.

That being said, after the past couple years of being consistently healthy, there are a few things I've started noticing.  Things that, after a lot of research, I think the foods I am eating (or the foods I should stop eating) could help to remedy.

Why am I doing the Whole30?

I have a few reasons for wanting to do the Whole30, but the BIGGEST reason is I struggle with chronic fatigue.  I get my energy boosts throughout the day from my coffee, meals and Shakeology, but I don't have consistent energy throughout the day and tend to fade off and feel lazy in the afternoons.  I want constant energy so that I'm more productive in my day, can be more present and energetic with my family and so that I stop feeling tired...period!

As well, my skin has always been an issue.  I break out easily and my skin gets very dry no matter what products/masks I use (even though I stay VERY hydrated throughout my day).

Lastly, bloating!  This isn't a regular for me, but I've noticed after certain meals I tend to bloat a lot more than others and it's just an ICK feeling.

SO...I'm doing Whole30 to not only help remedy those issues, but figure out what exactly is causing those issues so that I can lead my healthiest life and make my body function at it's peak all the time!

So what is this Whole30 thing?

I'm not going to go into detail about what the program is (I definitely recommend reading the book yourself if you're interested in doing your own Whole30) but I want to give you the gist of what it is I'll be doing.

The intention of the Whole30 is to reset your body and mind when it comes to food.  There are so many processed foods, added sugars, grains and other ingredients out there that our bodies just don't need, and that don't satisfy our bodies.  One example I LOVE from the book...think prime rib vs. Oreos.  When you are eating prime rib, with every bite you are more and more full and you want prime rib less and less.  Why?  Because your body is taking the nutrients from the prime rib and using them as needed, signaling to our brains that we've had enough.  Oreos don't have the nutrients your body needs though, so you can eat an entire carton and although your stomach may be full, your body will still be craving MORE because it never got the nutrients it needed.

SO...during the Whole30 you cut out the foods your body doesn't need so that you are feeding it only with foods that will make you HEALTHIER with each bite!

What will I be eating?

If you're anything like me you are looking at the list of "NO" foods first and maybe panicking a little.  I love my wine, and no cheese?  Not to mention no bread of any kind or sugar...  AH!  How will I survive?

This has to be the biggest thing I was nervous about before committing to the Whole30.  I'm a carbaholic and I don't really like my veggies (Shakeo to the rescue on that one!!) But if I want to make a change, I have to be willing to MAKE A CHANGE, so instead I started focusing on the "YES" list!  There is SO much there, with no limitations on portions but instead the guideline of "eat until you're satisfied".  And the best part, because I'll be eating whole, natural foods my body will get full faster because my brain will signal I've got the nutrients I need!

Here's my meal plan for the first few days to give you an idea:

Day One:

Breakfast: 2 eggs over medium, sweet potato and pepper hash, 2 pieces chicken sausage and blackberries

Lunch: Mexican Chicken Boats with veggies and avocado/mayo dip

Dinner: Spaghetti squash with ground beef and tomato sauce

Day Two:

Breakfast: Leftover spaghetti squash and ground beef with 2 eggs

Lunch: Mexican Chicken Boats with blackberries and strawberries

Dinner: Perfect Salmon with broccoli, mushrooms and yellow squash in a red pepper sauce

I definitely won't be going hungry, I plan to drink my Shakeology for a mid-morning snack and I even picked up some Whole30 approved Larabars for a snack in case I'm hungry in between my big meals!  

(***A side-note on Shakeology: I know that this is NOT a part of the plan and means I am not doing Whole30 to a T.  That being said, I feel very strongly about drinking this every day so I will not be giving it up, but instead will be switching to Vegan while doing Whole30.  That's all I'm gonna say about that!)

What am I nervous about?

I want to keep it real, because I'm betting you may have some of the same concerns I did when I first considered doing Whole30.  Not only did the veggies thing (or more, the NO CARB thing) make me nervous...I had some other hesitations too.

• I don't like to cook.  My husband is the cook in our family and the idea of spending time in the kitchen with ME cooking makes me a little scared!
• It'll be too time consuming.  I have a toddler and I work from home...how am I going to fit cooking all these meals into my day?
• Restrictions make me think even MORE about food...I'll have too strong of cravings and end up splurging/failing.

Sound familiar?  Or maybe you have a list of hesitations I haven't even thought of yet.  This brings me to my final point...

What do I hope to accomplish?

• More energy
• Better skin
• No more bloating
• Easier time falling asleep at night
• New favorite recipes and ingredients I wouldn't have tried otherwise
• Learn to enjoy (and maybe even get good at) cooking
• Have a better relationship with food...no more rewarding myself with sugar and wine!
• Help my family be even healthier!!!

It's 30 days, and then as I slowly add things I truly do love and want back in to my eating routine (wine, pasta and cheese for example) I can really pinpoint what foods are causing the negative effects so that I know, 100%, how my body functions BEST!

Any questions about what I'm doing feel free to email me at shanahowellfitness@gmail.com, hop on over to Facebook or check out #whole30shana on IG and follow along these next 30 days!  Can't wait!

xoxo

5 Ways to Afford Shakeology

Before I dive in to ways you can make Shakeology fit within your budget I have to say a few things.

First, it all boils down to priorities.  If you really want to make your health a priority you will.  And if you struggle with how to do that (or struggle with veggies like I do) then you'll find a way to make this simple change that will lead to BIG improvements in your health.  I remember thinking I had NO money before I had my son...and then he came along and we found ways to afford diapers, clothes, toys and (because of my mastitis and having to stop breastfeeding) the $500+ a month we had to spend on special formula for him.

Second, I TRULY believe Shakeology is the cheapest way to drastically change your health.  I'm not going to go into all the ingredients, the superfoods or the statistics.  Here's what I have personally found that have been the biggest game changers for me: 

* I have more energy

* I'm more regular (TMI??)

* I broke past my weight loss plateau

* I am getting the nutrients and vitamins I need every day (that were lacking because I don't love my veggies and could live off carbs, cheese and wine)

* I am able to make a quick and easy meal that I KNOW is 100% natural and healthy when I'm busy and on the go.  

I couldn't have done these things without either Shakeology, or spending WAY more than $5/day trying to choke down meals I wouldn't have enjoyed half as much as my shake!

SO...you want to try it but (like me when I first heard the price) can't quite figure out how to afford it?  Here's some solutions for you!

1. Eating Out

Whether you're eating out at a restaurant once a week, or hitting up the drive-thru on the way home from a busy day...those meals add up!  A "healthier" option from a dine-in restaurant will run you anywhere from $9-20 depending on the place (not including drinks and a tip) and the drive-thru is almost as expensive from the "value menu" at almost $6 for a burger, fries and drink.  For ONE person!  

Instead, swap these meals for your daily Shakeology!  Cheaper at under $5/meal, just as filling, won't leave you feeling sluggish AND just as quick and mess-free!

2. Starbucks & the like

Do you love coffee?  Yep, so do I!  BUT...I quickly realized I was spending about $4+/day on my coffee addiction (and let's be honest, more when the pumpkin spice and gingerbread lattes were in season!)  At 5 days a week, that's almost $100/month right there that I was spending on coffee without thinking twice!  Those little purchases sure do sneak up on you!

Not only that, I was getting NO nutritional value from my coffee, consuming WAY more calories (and chemicals) than I should be and was still hungry afterward!

Now, for less than $5/day, I'm swapping out my Starbuck's for Cafe Latte Shakeology.  Filling, nutrient packed, HEALTHY and (yay for mix-ins like extracts, spices and pumpkin) just as good tasting if not better than my old favorite drinks.

3.  Pampering

Don't get me wrong, my new obsession is pampering myself with a manicure/pedicure every month (and thankfully I'm able to afford to do that with the extra money I earn through coaching*) BUT...that adds up!  Those little pampering trips aren't cheap, and the money can be used elsewhere.  Manicures run from $20-30 depending on the type and pedicures from $25+, not including tip!  Or maybe your thing is facials, massages, getting your hair done or splurging on a new purse, concert tickets or clothes.

What I found...I like to do these things and buy those things because it makes me feel good!  Know what else makes me feel good?  Comfortably fitting into my clothes, not having to try on everything in my closet to find something I feel good in, and having the energy and health to enjoy my life to the fullest every day!  

4.  Adjust your grocery budget

This was probably the biggest eye opener for me.  I was spending A LOT at the grocery store.  We'd make our weekly trips, but then during the week we'd decide on something new for dinner and make stops for little things here and there (stops that added up).  Plus, on top of that, I was snacking...a lot.  Chips, crackers, cookies, pretzels, Skinny-Cow's...the "good" foods I was eating weren't filling me up so I was filling the cart with all kinds of snack foods that were easy to grab when a craving hit.

Now, my grocery budget is significantly lower than it was before.  My husband and I both replace an entire meal EVERY DAY with Shakeology, so our lunches are completely covered and we don't need to buy those meals anymore AT ALL...plus Shakeology helps to curb our sweet/salty cravings so instead of stocking up on foods we don't need that weren't adding any nutritional value to our day, we grab some fruit & veggies to snack on (WAY cheaper than the processed foods) and are set for the week!  

Also, we were much more conscious of ways we could save at the store too!  We shopped the sales, froze meats, breads and other ingredients that we could buy in bulk when on sale and started really planning out our weeks to ensure we were not only being BUDGET friendly, but BODY friendly!

5.  Gym Memberships

Last but not least...gym memberships!  If you go to the gym on a daily basis and are getting the results you want...GREAT!  I'm glad you've found something that works well for you!  BUT...it's much more likely that you've got a gym membership and go 2-3 times a week and still aren't where you want to be health-wise.

I used to be a gym-junkie.  I LOVED the gym and would spend an hour + using the cardio machines and weights or taking classes.  Then I had my son and didn't have the time, motivation or childcare to make the gym a routine that would work for me.  

As you can see above, there are MANY reasons to forgo a gym and try the full challenge pack to get the four puzzle pieces of health...fitness, nutrition, Shakeology and support.  That's not what I'm here to talk about though.  (If you want to talk more about challenge packs, contact me HERE)

What I want to talk about here is how you're probably spending a good $30+ on a gym membership every month that isn't getting you where you want to be.  Plus the time you're spending and the gas money to get you there.  Will quitting the gym cover your Shakeology costs completely?  Nope.  But it WILL free up some extra money (not to mention time) and make that daily meal cost go down...and THAT will help you fit it into your budget!

So there you have it, and these are just SOME of the ways you can make your health a priority and have the money for Shakeology each month.  Like I said at the start of this rant...I believe 100% that this is the CHEAPEST way to get your body what it needs and more each and every day.  I've drank it, as has my husband, for over two years and even my son (currently three) drinks a 1/2 a scoop daily!  It has changed my life and my relationship with food, completely.  

WHY Shakeology???  I was a skeptic and did a lot of research before I started drinking it, so if you have questions please reach out!  Here are just some of the benefits of Shakeology and what makes it different from others products on the market:

So the question is...are you willing to make your health a PRIORITY?  If so, I can't wait to talk to you about your goals and how Shakeology and I as your coach can help you reach them!  

Email me at shanahowellfitness@gmail.com 

or 

find me on Facebook at www.facebook.com/shanahowell13 

Can't wait to talk to you!

xoxo

What is Coaching?

Imagine where you want to be in three years.

(Don't worry, there's a point to this I swear!)

Are you taking the steps to make that happen or are you just going through the motions every day because it’s comfortable? If you were in the same place you are today three years from now, would you be happy with your life?

Looking back at my life three years ago I remember feeling okay. I had a new baby I adored, a loving husband, a roof over our heads…from the outside life looked pretty great but I felt so far from where I wanted to be. 

Living off one income (a job my husband hated that was draining the joy from his life) was causing us to go into more debt than I’d like to admit. I was lost in this new role of mom and didn’t know how to get myself back again. The traveling that was so much a part of who I was was no longer an option, and this house I’d bought in hopes of making it a home was sitting half-finished because we didn’t have the money to do what we truly wanted.

I joined a challenge group in hopes of getting my body back after my c-section, not realizing that that one leap of faith I took would completely change the course of my life. 

Now, three years later I have:

* husband who LOVES his job and finds passion and purpose in his days

* a career I’m passionate about that allows me to truly help others

* a daily routine that allows me to stay home with my son and be present in his life

* the best health I’ve EVER had

* five trips under my belt with two more planned in the next year

* a community of women I love who inspire, push me and support me daily

* FREEDOM and JOY

Whatever your dream life looks like, I want to help you achieve it because I know now that’s it’s possible! I’m living proof! Are you a positive, driven, self-starter who has a huge vision for your future? Are you willing to be coachable, to share your story with others to help and inspire them? Do you want more JOY and FREEDOM in your life?

If you have BIG dreams...check out this webinar I co-hosted with two of the amazing women on my team where we share our story, what coaching is all about and how it could be the missing puzzle piece in your life too!

Can you imagine one year from now having a life where you’re able to create your own schedule, not stressing about money and being filled with a purpose and passion as you truly make a difference in the lives of others?

If this resonates with you, CONTACT ME or message me on FACEBOOK .  I can't wait to talk to you!

xoxo

Meal Planning Made Simple

Do you want to eat healthier?  Maybe you made a New Year's Resolution to clean up your nutrition but now, three weeks into the year, you're overwhelmed and reverting back to your old ways?

You're not alone!

The #1 thing I hear from every person I work with is that eating clean is "too hard". 

I used to agree.  I don't particularly like to cook and looking over the complicated meal plans with recipes that  would take too long to make and had me shopping for ingredients I'd never used before had me running for the nearest freezer section for something, ANYTHING, that would be easier!

BUT...ever heard the saying, "you are what you eat"???  What you eat has a significant effect on how you feel...and I knew I wanted to feed my body with food that wouldn't leave me feeling sluggish, foggy and heavy.  I wanted food that would nourish, energize and fill me up with everything I NEEDED.

And that's when I decided I needed to find a solution that worked for ME.

I couldn't be the only busy mama out there that would rather do just about anything than spend more time than absolutely necessary in the kitchen!  So I started small and eventually came up with this list of tried and true tips that helped me stay on track with my nutrition, my budget and my schedule!

Tip #1: Plan ahead

It may sound like common sense, but it's something a lot of us forget to do.  Pick a day of the week that works best for you (for me, it's Sunday) and take 10 minutes to look over your calendar.  What do you have going on?  Is there a night when you'll be out late?  A morning you have to get up super early?  Do you have a play date scheduled for Wednesday?  Whatever it is, write it out and plan your meals accordingly so you have TIME to make them and can have grab and go items on hand when you don't!

Tip #2: Pick your meals for the week & write it out

To avoid over complicating my meal plan, I eat the exact same breakfast, snack, lunch and snack for an entire week.  This helps me to budget (buy stuff that's on sale), it helps me to spend less time in the kitchen (I can make everything for the week at once, in bulk) and it helps me to have all my meals pre-portioned and ready to go when my week gets crazy!  Every week I mix up my meal plan so I don't get bored.

Next, pick your dinners.  For busy nights, think crock-pot meals.

(*Bonus tip - make DOUBLE dinner some nights and use leftovers as lunch for the next day to really save on time and meal prep!)

Then, sit down and write it all out!  There are plenty of free templates like the one below online!  That way every morning you can see your plan and stick to it!

Tip #3: Prepare your meals in one day

Pick a day (usually it's the same day I sit down and meal plan/grocery shop) to prep your meals for the week.  That way everything is done, portioned and ready to go!  You can get awesome food containers HERE that will make not only prepping, but grab and go a breeze and, bonus, they stack nicely in your fridge if you're a neat freak like me!

A sample week:

Easy enough right!?

So don't let over complicated meal plans overwhelm you!  Start small, start EASY and know that the more you do it the easier it will get!

Need help?  Reach out and I'll be happy to share more tips, recipes and help you get started!

xoxo