Week Two Recap

Week two of my 10 week journey has come and gone!  I can’t believe it’s already been two weeks honestly!!  So I thought I would share some of my “new and goods” and some of my struggles so far.

I always ask my clients, “what’s new and good”, so I only think it’s fitting that I start with my mine! 😊 First, I’ve officially done more yoga classes than I have in seven years 🧘🏼‍♀️…which wasn’t hard to do since I haven’t done any since my seven year old was born! 🙃😂 I’ve really enjoyed the classes and it’s been even more fun than expected because I have several friends who have been doing the classes with me. I forgot how challenging yoga can be and I always love a good challenge! 💪🏼

My second new and good is that I’ve made it two weeks with being about 90% compliant with AIP. 🙌🏼  There are a few things that I have had here and there but there’s one that I have had on a daily basis and that’s coffee. Not only should I be skipping the coffee, but I’m also using coconut milk creamer and almond milk and both aren’t allowed.  I’ve tried just using canned coconut milk but it’s too high in fat.  All of my recipes that I’ve been following are really high in fat and I can’t do it all!  So I switched back to my almond milk from a carton.  I also haven’t been compliant with sweeteners.  I add 1/2 tsp of honey to my homemade coconut yogurt and I add a few drops of stevia to my mineral water with freshly squeezed lemon and lime.  I used to have a Zevia every day before I started AIP, so this replaces my Zevia.  One other thing that I’ve not been compliant with is chocolate. I’ve been eating 70% cacao, or above, but it’s still something I’m supposed to omit.  😞 I definitely don’t have it every day but I have had it a couple of times.  I know carob is a good substitute so I’m going to look into that.  Normally, chocolate is not a big deal but there is definitely one time of the month that chocolate is a must! 😬 So, my coffee, stevia, honey and chocolate are my non-compliances.  (I see a trend here…. do you?? Can someone say I clearly have a sugar issue?!?! 🍯 🍫) However, I don’t like having to tell you that I’m being non-compliant so I will probably make some adjustments!! 🙂  Look at this blog keeping me accountable!!

Another new and good is that I got to spend the whole weekend at home WITHOUT ANY OTHER PLANS, other than to watch my daughter play soccer.  It’s been awhile since I’ve had some weekend time at home so it was much needed!

My last new and good, and this is new as of this morning, I took my final exam for The Institute for Integrative Nutrition Gut Health Course and I got a 100%!!!  💃🏼 I’m so excited that I passed, that I got a 100%, but most importantly, I’m looking forward to some MUCH NEEDED relaxation time on the couch with my husband in the evenings!! ❤️ I’ve truly loved the courses I’ve taken at IIN but I’m ready for a break!!

Moving on from my new and good, I want to share some struggles from the last week because this is where I learn the most, not only for myself, but for future clients who try AIP.  First and foremost, I’m finding that I have cravings.  I have found that when I restrict myself, for whatever the reason, I want to eat the world and I want to eat whatever I know I shouldn’t have.  Luckily, with this, the cravings for things that I shouldn’t eat hasn’t been that bad.  However, I do find that I bounce back and forth from craving salty foods to wanting chocolate…now this may be TMI, but Auntie Flow is coming in hot, so that may be where the chocolate craving is coming from! 😉 But mainly, I really am wanting the crunchy, salty stuff.  I’ve ended up with several bags of Bare Chips (Beet, Sweet Potato, Apple) and salted plantain chips.  I don’t usually go for a bag of chips so I’m thinking this is because I used to have peanut butter powder, almond butter, mixed nuts, or a combination of the three, every afternoon.  I’m wondering if I’m not subconsciously trying to replace the nuts.  Anyway, the cravings have been pretty high and I’m hoping these will subside as I go.

Another struggle that is kind of along the same line as the cravings is that I’m trying to follow my macros while doing AIP.  I find myself not caring about going over or under on my macros as long as I’m making AIP choices.  Which would be fine but I’m going fairly over on my calorie intake and eating more than is necessary.  Being a macro coach, I find that this brings a fair amount of guilt with it.  So, I’m struggling with that.

The other struggle is that I’ve felt pretty tired and rather easily frustrated and angered.  I don’ t know if week one was due to being overwhelmed with the process and everything that was going on?  And maybe this past week was due to PMS?  I did have a client mention something about possibly detoxing while going through this, so maybe that’s what’s going on?  I also think I’m not getting enough sleep and I know that sleep greatly impacts my overall mood and energy.  😴 My kids have also started school during all of this and I’ve been getting up a little earlier, so that could be contributing as well.  And the other thing that could be contributing is that my fat intake has increased and my carbohydrate intake has decreased.  Being that I typically am more energetic when I have higher carbs, this could be another factor.  Regardless what the cause, this fatigue is another thing that I’m hoping I see some changes with! 🙏🏼

So enough of the struggles…they are such a downer!!  And no one needs a Debbie hanging out!! 😉 😂 I look forward to the challenge of “fixing” my struggles… as I’m a “fixer”.  So here’s to a new week with NEW CHALLENGES, less struggles, and more to learn. 👊🏼

Day 1 of the Rest of My Life

So day 1 of my 10 week journey has come and gone…

Here’s what I’ve learned so far!

1. I LOVE coffee even more than I thought I did 🙌🏼

2. I rely on my bulletproof coffee…even more than I thought I did 😩

3. I don’t eat as well….as I thought I did…LOL

4. A dollop of coconut cream on my smoothie is nothing like a dollop of whipped cream 🤨

5. I love fat and I love nuts and it’s SO hard to not grab a homemade treat made with them 😬

6. I’m kinda better in the kitchen than I thought I was… I make a killer homemade apple and cinnamon turkey sausage patty, some pretty fabulous homemade yogurt, and a really good shrimp salad 🥗💃🏼

7. I see why people don’t think twice about grabbing convenience food items or eating the same thing every day for lunch and breakfast… actually making a different home-cooked meal for every meal and snack takes a lot of time….but I WILL master and simplify the process by the end of the ten weeks! (and I will share tips and tricks along the way) ✅

8. Deciding to clean up your eating while simultaneously being sick has proven to not be so easy… I just wanna eat what I wanna eat 🤧😷😩

9. I can already tell that I will be doubling, at the minimum, each of the recipes that I make cause I ain’t got time to cook a dinner-type meal three times a day 😳 (I believe this is one of the MANY reasons that Americans eat the way they do…. women used to be at home all day to cook meals so convenience food wasn’t necessary.  Now-a-days it may be more common for women to work than not, so convenience food is in high demand)

10. Trying to do two “lifestyles” at the same time is not as easy as it looked on paper!  I am an integrative nutrition health coach, as well as a macros nutrition coach, so I follow a macros diet set individually for me (meaning I have to hit a certain number of fat, protein, and carbohydrates each day).  Trying to follow Dr. Amy Myers 28 day meal plan, using her recipes, while trying to make them fit within my macros, isn’t quite as easy as I thought it would be! So my priority for now is to eat the proper foods and then if I can make them fit within my macros, well that’s just a bonus. 😊

THOSE are probably my top 10 things that I’ve learned today!  I know that each new day will pose challenges that I wasn’t prepared for but I also know, with each new day, I will be healthier than the day before (I have to be, as sick with a cold as I am now! 😂) and I will be stronger than yesterday (as we say in the Crossfit world).

Until tomorrow when I have my first IV!!

**What I ate today (all recipes from Dr. Amy Myers, The Thyroid Connection):

Sweet Potato & Greens Breakfast Hash with Cinnamon Apple Breakfast Sausage

Blueberries and Cream Smoothie

Citrus Shrimp over Red Leaf Lettuce Salad

Miscellaneous AIP friendly snacks, tea, and lemon water

Morning Coffee ☕️

I love coffee. I mean I really LOVE coffee. So when I felt like my morning cup of joe was potentially a driving factor for my anxiety, and after a couple of years fighting myself on it, I gave up and decided to stop drinking I️t.

Not drinking coffee only lasted for a few days. I literally found myself walking in circles not knowing what to do because my coffee, and my morning routine, was gone. At that point I decided I wasn’t giving I️t up.

So I started drinking my coffee again, but I opted for decaf instead of caffeinated. I cannot begin to even tell you how much this helped my anxiety from day 1 of giving up the caffeine! I️t was crazy! Yes, I miss the boost in the morning (but I️ don’t miss the crash after) and sometimes I will have a half-caf in the afternoon, but how much less anxiety I have makes I️t completely worth I️t! ** So giving up caffeine was half my battle. The other half has been decreasing my sugar intake as well. And one of the places I was getting excess sugar was in my creamer. So lately, I’ve been doing my own version of Bulletproof coffee. *** I️ call I️t Bulletproof coffee but I️t really isn’t all that close. 😂 I thought I would share my version of this because I know lots of people who have a hard time giving up their lattes and their creamers. I️ love sugar so if I feel this is sweet enough, I promise I️t is!

My recipe:

I️ love a lot of coffee, I’m not going to lie. So I make about 20 oz of coffee. I fill my Yeti up and then have some left for a cup. My Yeti stays perfectly hot while I drink my first cup. 😊 But you can make this for any amount of coffee. Speaking of, as far as coffee goes, picking an organic, whole bean is best. Unfortunately, I don’t always have the time (or the patience), so we have ground coffee and a Keurig. After my coffee is brewed, I put I️t in a blender. I use a Vitamix and to be honest, I could write a whole blog on my Vitamix and what I do with I️t! And yes, before you ask, I️t has to be blended, not just stirred. That’s what helps to give I️t it’s “frothiness”.

Once I have my coffee in the blender, I add a tsp of coconut oil. I usually use Nutiva coconut oil. You want to make sure you use virgin or unrefined, cold-pressed. You can add up to 1 Tbsp, which I would much prefer, but as I said, I do count my macros so I keep an eye on my fats. Plus, adding much more than my 1 tsp would prevent me from wanting to eat (fat helps with satiety), and food is fuel! As you see above, I also put in a half scoop of PlantFusion chocolate protein. I always feared plant-based proteins because I thought they would taste “grassy” but this doesn’t at all! I️t actually is really good.

Once I have both those added to my coffee, I blend I️t on high for about :30. As it’s blending, I add a little bit of almond milk to it (I used to love lattes and this make me think of a latte). I don’t have an exact amount, but if I had to guess, I would say it’s about 1/4 of a cup. Turn the blender off after about :30 and you got yourself a fabulous cup of morning coffee!

Let me know if you try this or what your version of Bulletproof looks like! My next version, I will be adding Young Living’s peppermint oil to make a peppermint mocha! I can’t wait to try this for Christmas!!

** I should mention that coffee wasn’t the only thing that I changed. I also reached out to MacrosLab to change my nutrition. That also had a powerful affect on how I fueled my body creating more energy. Reach out to http://www.macroslab.com for more information and ask for Coach Stacy

*** For the actual recipe for Bulletproof coffee, click this link https://blog.bulletproof.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/