Hey guys! You all seem to be doing really well so far! Most of you have your intake forms complete and have your meal planning done for the week. Some of you couldn't get to it until today, and that's ok- just get those items checked off ASAP! And for those of you on Facebook, keep using the BodEvolve group page to communicate with each other and share your experience so far. This will be a great tool for you all!
In yesterday's check-in form, I left a space for you all to ask questions or make any comments for me. I'm going to address those here, because I think all of you will benefit from seeing the questions that were asked and my responses to them...
What are some good snack choices? What would be a good yogurt to add in?
Good snack choices can be fruit and veggies (maybe carrots with hummus to dip?), nuts, protein shake or bar, etc. Whole foods are always the best choice, but when that isn't practical, shakes and bars will work. Greek yogurt is a good choice, because it has a good amount of protein. Just avoid any added sugar- plain greek yogurt is best, and you can mix in fresh berries and sweeten with a couple drops of liquid stevia or some raw honey, if you'd like.
Will you be making suggestions based on our individual needs and goals?
The first part of this program will be helping you guys make the switch to high quality foods. We will work on which foods you should be adding in... and once we get the QUALITY of food covered, then I will give you tips on the QUANTITY of food you should be aiming for. Typically, once you focus on quality foods, quantity will take care of itself. We have built-in mechanisms to control how much we eat, but those mechanisms only work properly when we feed our bodies the food we were built to eat. Processed foods override our natural hunger/ satiated signals. Think about it- how often do you over eat on whole foods? When you binge, is it on chicken and broccoli? Probably not.
Biggest concern at this point is being away from home and the kitchen three nights a week. But I do feel certain I will find some solutions :)
This is tough! Most of us do have busy schedules with the kids that keep us from being able to have time in the evenings to cook dinner. This is why prepping in advance is so important! Having some protein and veggies already cooked and in the fridge to heat is an easy solution, or you can toss a meal in the crockpot in the morning so it's ready when you get home. A salad can be thrown together quickly, a wrap, or even some spaghetti (I like to buy the brown rice pasta) with a jar of sauce and ground beef that you already have browned. When you know you'll be out late, be sure you have some sort of snack with you so you aren't absolutely ravenous when you get home. It takes a bit of time to build this habit of preparing ahead, but it will get easier, and you will all figure out what works for you!
Looking for a healthy ranch salad dressing- is Whole 30 ok?
Yep! Any homemade dressings should be great, and if you're getting a store-bought dressing, just check the ingredients and look for things you can understand! If there are things in there you can't pronounce, put it back on the shelf.
It seems that the biggest concern I'm seeing is wondering about what foods to eat. Don't worry too much about that yet! We will get there, I promise ;) Just focus on making your plan and using it through the week to stay on track!