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Should You Do A Whole 30? A Medical Provider’s Perspective

I did a Whole 30 (more info can be found here) in January of 2017 and wanted to share a few things to consider if you find yourself debating whether doing a Whole 30 is right for you. I want to clarify that when I am referencing the Whole 30 here, I am referencing it…

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#GiveMe30HabitProject 04.01.2020 {#PrayersOverCOVID}
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#10SecondPrayers are short, but intentional prayers designed to connect you quickly to the Lord and the power of His Holy Spirit in the midst of your busy day. Pause for 10 seconds and align your heart with His. You’ll be amazed by what He will do. There’s power in small moments when we surrender them to Him. Feel free to repost and share however you’d like! The whole purpose of starting to share these is to help others! // How can I pray for you this week? Tell me in the comments or shoot me a DM!! ♥️ 🙏🏼 // #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #sheworksHisway #PrayBoldly #PrayBoldPrayers #PrayerWarrior #spiritualgains #HighLevelLiving #10secondprayer54 #faith #prayer #PowerOfPrayer #blessed #proverbs31 #proberbs31woman #believer #saltandlight #beablessing #CirclePrayers #Proverbs31 #Christian #WhatCanBeGainedCoaching #WhatCanBeGained #WhatCanBeGainedBlog

Almost 20oz for 226 kcal!! Peep how thick they are on the last video slide! If that doesn’t convince you, I don’t know what will. Also, I learned from @victoria_mcfit that you can freeze your batch prepped oats! So in case you were looking to stock your freezer with some #MealPrep recipes, here you are! See previous posts (or oat bowl highlight) for recipes I’ve made from this base recipe (carrot cake & Reece’s) so far. Got more coming at you soon! • This is how I prep 5 servings of @hungrygirl’s growing overnight oats, plus sneak in a serving of veggies that their recipe doesn’t call for. My only modifications to preparing them are that I use a cup of each type of liquid, rather than 1+1/4 cup. This was actually by accident because I thought that’s what the recipe called for, but I love how they turn out so I’ve just continued to make them that way. Then, of course, the addition of riced cauliflower is my other modifications. • This is the base recipe which you can customize daily with toppings and mix-ins of choice. If you want more protein, add protein powder, @pb2foods, Greek yogurt (I actually prefer @siggisdairy skyr to Greek yogurt now), or egg whites. You could also add fruit, nuts, cocoa powder, chocolate chips, shredded coconut, & anything else your heart desires! Eat it cold (my preference) or hot topped with @eatenlightened or @halotopcreamery! • You do not have to add the cauliflower rice, but it adds an extra 4oz to the serving & to me, gives it the texture of rolled oats since the actual oats can get lost in the volume. Any milk works. • What flavor would you make these into? My current favorite is🥭🥥 • https://www.hungry-girl.com/recipe-makeovers/overnight-growing-oatmeal • Ingredients in g/oz is in my oat highlight. • #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #HabitCoach #HealthyHabits #proats #growingoats #IIFYM #MacroFriendly #volumefood #caulifloweroats #MacroCoach #MacroFriendlyMondays #HighLevelLiving #EDrecovery #healthyfood #healthcoach #MinimalistMealPrep #ricedcauliflower #highprotein #lowcarb #WhatCanBeGained #whatcanbegainedcoaching #MealMasteryMentorship #WhatCanBeGainedblog

I thought that being who I was “supposed to be” would make me happy. All those years of trying to conform to what I thought others wanted me to be, but I was miserable. When I decided to lay down the people pleasing, I wasn’t even sure who “I” even was. I had never really considered it. While I was finally out of the primary bondage of people pleasing, I was left without a clear answer as to who I was. . Though I decided to be free of who others said I should be, I was still unknowingly buying into the lies of the enemy. It was a secondary bondage. I was so hungry to understand who I was, but I wasn’t careful about the source of information I turned to in my attempts at figuring it out. I believed what he (Satan) told me about who I was. He planted seeds in my mind... Broken. Unworthy. Unable to change. Less than. Ordinary. Not enough. On and on the list of lies went and I received them as if they were truth. There in my mind for so long, like seeds, they took root. What takes root in the garden of our minds crowds out growth of other things. In my case, it crowded out truth. It’s vicious cycle. Until you are made aware that what you believe is actually a lie. Even then you have to do the work of pulling up the lies at the root and planting the seeds of truth in order to prevent the lies from having ground to return to. Because believe me, they will try. . Seeking to find my identity in Christ and the truth of who He says I am in Him was the way out of that secondary bondage. It became the catalyst for my desires and decisions. I covered ground I never imagined I could. I saw fruit I never thought I would. Little by little I uncovered who “I” really was. She was capable of change and growth. One day o realized I actually liked her. Then, eventually I found that I loved her. “I love the person I’ve become because I’ve fought to become her.” @kacidianewrite . The best part of having walked though the battle? Now I get to help other women do the same. If you’re ready to start this journey, feel free to DM me or head to the link in my bio👆🏼 . Are you ready? Let’s get growing!

🚨The 16th #GiveMe30HabitProject challenge is now live!! This month’s habit is to join in prayer daily for COVID19! Link in profile👆🏼with the current & past habit challenges! • This month’s habit challenge is much different than usual, but hey, life in general right now it different to say the least. My uncle and I were messaging about a week ago and he had the idea for us to check in with one another daily via text and pray over the whole situation with COVID. I loved it! • In the midst of social distancing, jobs being put on hold, family dynamics getting turned sideways (most everyone is now operating a home school now 😳), worry over heath, and uncertain social and economic repercussions, what else can and should we do besides pray? It also helps to stay connected to have the routine of engaging in prayer at a decided time each day. • In addition to making the pact with my uncle, I started a call for social engagement on Instagram with the intent of anyone who is willing to join in daily in prayer and sharing to their stories with #PrayingOverCovid19. I’m sharing a daily prayer and saving it to a highlight so we can look back and see how the Lord answered our prayers. • • • I believe that in order to be spiritually healthy & effective, we must steward our physical bodies & our minds in a way that honors the Lord & allows us to walk in full health & abundance. The foundation of this process is simply healthy habits. • Each month, I share 1 small habit that I would like anyone who is willing to join along in implementing. The idea is to form a habit by practicing it over the course of the month (hence, the name). They vary in what area they might serve to grow you (mental, spiritual, physical, emotional, relational, financial etc.), but they all revolve around adding in positive habits & strengthening you in your overall health & being so that you are most effective in the purposes the Lord has prepared you for. • (Continued in the comments below👇🏼)

Chaos creates extra stress, which means your brain power is pretty much tapped out. That makes it difficult to keep up with healthy habits unless you do a little planning and preparation. Two weeks ago I shared things you can do to offload stress. Last week I focused on spiritual practices that correlated to immune boosting physical habits. This week I’m focusing on tips that help streamline your healthy living habits when life is cray. . 1️⃣ Have backup meals. Stock the freezer with meals (@dashingdish has a full plan featuring 20 recipes, grocery lists, step-by-step instructions, and videos) and the freezer, fridge, and cabinet with convenience items (see my blog for a list of #MinimalistMealPrep items). If your planned meals aren’t available due to grocery shortages, you’ll have a stockpile until you can come up with a game plan and pivot. . 2️⃣ Have go-to meal templates. These are basic “skeleton recipes” which can easily be modified to make them into completely different flavor profiles. The benefit is you don’t have to use extra brainpower, just decide on a new flavor and build from there. Examples include: Soups/stews/chili, hot+cold salads/aka the #MacroMocroBowl, scrambles/omelettes, protein fluff/shakes/bowls, yogurt/skyr bowls, overnight/growing oats (SO good cold!), oat bakes, protein muffins/bread, protein waffles/pancakes, etc. . 3️⃣ Have a “no brainer” backup workout. Don’t spend mental energy trying to build your own workouts during times like this. Have convenient, efficient workouts that can be done anywhere. Walking is always a fantastic option! I also have a 4 week dumbbell only plan (#TheCompletePACkage) you can get through the link in my bio. . 4️⃣ Do a daily brain dump. Get everything out of your head and onto paper. Once you do that, you can decide which things are non-negotiables in the order in which to attack. Even if you can’t get to everything, you will feel like you got the necessary things done. . (Continued in the comments 👇🏼)

#MacroFriendlyMonday37 — PB Banana Bread PrOatmeal Bars! . These #MacroFriendly bars let you sneak in a serving of veggies! I’ve been making a batch for my preworkout snack for several weeks. They are so fast and easy that I’d include them in my #MinimalistMealPrep category. The riced cauliflower has the same texture as oats, so I love adding it to bars like this or oatmeal! . 🥣 Ingredients: 1️⃣1 (10 oz) bag @greengiant riced cauliflower 2️⃣ 1/2 cup (40g) oats 3️⃣ 1/3 cup (40g) oat flour 4️⃣ 12 TBSP (78g) @pb2foods powdered peanut butter 5️⃣ 1 tsp baking powder 6️⃣ 1/2 tsp baking soda 7️⃣ 1 1/2 tsp cinnamon 8️⃣ 9 TBSP (138g) liquid egg whites 9️⃣ 2 medium bananas (228g/8 oz) 🔟 1 cup (20g) @splenda . 👩🏻‍🍳 Method: Steam cauliflower rice per package instructions and allow to cool some while you prepare the rest of the ingredients. Whisk dry ingredients well in a large bowl. Blend bananas and eggs until smooth (blender or immersion blender both work) and then whisk into dry ingredients. Last, add cooked cauliflower rice and stir to incorporate. Bake at 350 in a 8x8 dish lined with parchment for 18-20 minutes or until toothpick comes out slightly crumbly, but not wet. Enjoy! . Notes: ▶️Makes 9 bars. I usually have 2 for preworkout. ▶️Macros per bar (which do include Splenda as it does have some cal/carbs) shown if you swipe! ▶️You can sub applesauce for banana and it works too. ▶️Try adding extracts or @nowfoodsofficial flavored better stevia. . Have you tired cauliflower in bars before? @makeyourmark_fit has several great recipes using it too so be sure to check them out! . #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #HabitCoach #HealthyHabits #proats #bananabread #IIFYM #MacroFriendly #caulifloweroats #MacroCoach #MacroFriendlyMondays #HighLevelLiving #EDrecovery #healthyfood #healthcoach #ricedcauliflower #highprotein #lowcarb #WhatCanBeGained #whatcanbegainedcoaching #MealMasteryMentorship #WhatCanBeGainedblog

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