From the Day 2 email.

There is a term in the health-behavior-change world called self-efficacy. Self-efficacy is your belief in your ability to succeed in specific situations. To put it plainly, in order to complete all 30 days of your Whole30 with no slips or off-plan choices, you need to believe that you can complete all 30 days of your Whole30.

Take a minute today to take stock of yourself. Do you feel like you currently have the self-efficacy you need to be successful in your Whole30? If your answer is a resounding “Yes!” then hooray for you! The information we provide here today is only going to make your journey that much easier. If you answer is “Not really…” or “I’m not sure…” then read on. We are going to help you create a rock-solid belief in your ability to succeed. We will help you find the internal and external support you so desperately want and need. You will finish today’s Whole30 Daily feeling strong and prepared. You are going to have so much self-efficacy that it will launch you into the stratosphere of Whole30 success.

Have a great Day 2!

Had Steak, Asparagus, Mushrooms and Onions Sauteed in garlic butter for Dinner last night. Day 3 how's everybody doing?

Day 4 Here's some good info
Today, we’re tackling a topic that will be with you (off and on) throughout the duration of your Whole30 program—cravings. Namely, what we call the “Sugar Dragon,” tempting you with promises of pleasure, reward, and comfort if you’ll only give in and eat that donut-cookie-cake-dinner roll. Don’t be tempted! The Sugar Dragon lies, offering false promises of comfort when you know there’s only regret and remorse at the end of that particular tunnel.

Cravings are an inevitable part of your Whole30. Your brain doesn’t like it when you tell it that it can’t have something, and during this first week, the struggles are generally the worst. So today, we’ll give you all of our best Sugar-Dragon-battling tips, and ways you can emerge from this first Whole30 week unscathed and proud of each small win.

Steamed fish and broccoli: This next trick is a bit simpler, and brutally effective. The next time you get a hankering for something to eat (and are wondering if it’s just a craving), ask yourself, “Am I hungry enough to eat steamed fish and broccoli right now?” If the answer is no…

The average craving lasts for only 3-5 minutes, so when cravings come up, take a lesson from the successful 4-year-olds, and learn to distract yourself until the craving passes. Use these two techniques to help you successfully fight off the sugar dragon:

Physically remove or obscure the temptation in question, placing it out of sight or ignoring it. If you can’t remove the temptation, physically remove yourself from the temptation.
Make a list of five distraction techniques you can use the next time your craving hits. Really, make a list. Keep it handy. When your cue(s) pop up, refer to your list, and then do one of those things.


Here are 5 ways to fight food cravings:

Delay or distract. We’ve already talked about this—tuning out a food craving for just a little while can actually make it go away, as will finding something else to do.
Chill out. Since cravings are often triggered by stress, boredom, anger, and other emotions, find other ways to calm down. Exercise has been shown to ease stress and release endorphins, so go for a walk, do some office-chair yoga, or drop and give us 10 (push-ups). Other ways to let out the stress are meditating, journaling, or even calling up a friend to vent.
Eat. If you’re legitimately hungry (use the techniques we described above) and craving something sweet, skip the sweet stuff—no snacking on fruit. Instead, eat a meal or snack focused on protein and fat. These two macronutrients together pack a huge satiety punch, letting your brain know that your body is full, well-nourished, and happy.*
Drink up. Thirst can easily masquerade as a craving—that feeling of, “I need something…” is often hard to pinpoint. The next time you have a food craving, drink a glass of water first. Then wait about fifteen minutes. If you're still hungry, it's probably legitimate, but this method is a great way to make sure you're not just dehydrated.
Nap it. Food cravings and sleep deprivation go hand-in-hand. When you're sleep deprived, your body releases a hormone that makes you crave sugars and carbohydrates. If you think you might be reaching for food from sheer exhaustion, go to your room (or out to your car) and take a fifteen minute cat-nap. Giving your body what it really needs will be a more effective way of making yourself feel better.

Some good stuff from Day 5 email


Not all of your friends and family are going to eat and live the way you do – but despite your differences, they should be supportive of your efforts to lose weight, improve your medical condition, or better your quality of life, even if they don’t agree with your specific choices. If those closest to you are giving you a hard time about eating Good Food, pressuring you to “just relax” or “have just one,” or downright sabotaging your plans, here are some strategies you can use to save your relationships without sacrificing your healthy lifestyle efforts:

Directly confront the behavior of you friend or family member. Point out their peer-pressure ways, and let them know it’s not cool. You don’t judge their choices, and you expect them not to judge yours.
Refuse to engage in the conversation, and change the subject immediately. Be clear that your food choices are not up for discussion at the dinner table, but if they’d like to ask you questions another time, that would be welcomed.
Socialize with friends outside of food. Go for a hike, hit a fun exercise class, or take a class together – but make the activity time something that doesn’t involve desserts or drinks.
Invite friends to your house for the next social occasion. Serve them delicious, tasty, decadent meals that all fall within your healthy eating parameters, and show them you still indulge in (and enjoy) tasty foods that are also good for you.

Looking good there TJ I like a bit of Sweet Potato in my breakie casseroles too.

All Righty Then Day 9! Congrats to Those still on Board, Reset underway for some and some new folks joining the challenge on FB, maybe here as well. We be Jammin Folks.