Tag Archives: Whole Foods

10-Day Reboot: Delaine’s Day 5

DelaineTeeple

by Delaine Teeple

I started out my fifth day with warm lemon water as usual.  I drink this as I’m packing lunches and getting my kids off to school. I don’t like coffee or tea, so putting lemon water in a coffee mug helps me feel as though I am having a morning treat.  I take a probiotic with the lemon water and then wheatgrass which helps boost my energy in the morning since I don’t have caffeine.

img_3177-1After taking the kids to school, I made a breakfast for my husband (He is joining me on this journey) and me. Eggs, avocado, fresh salsa from Central Market, a slice the Whole 30 approved Pederson’s bacon (no sugar) from Whole Foods and orange slices.

I did some work on my computer and then went for a 45 min. interval walk/run around my neighborhood with our dog.  I always like to use an app like Interval Timer that will tell me when to run and when to walk. It pushes you to keep it up and I need that!

I had meetings off and on all day, so I needed something quick for lunch. I made a protein smoothie with spinach, strawberries, blueberries and almond milk.

img_3193It was such a beautiful day, so I wanted to get more sunshine. After my last meeting ended at 1:45pm, I enjoyed journaling/reading on our front porch.  I loved the quiet time and the heat of the sun on my back. It reminded me to do this more often as it was much easier to think clearly on the porch than being inside looking at the clutter and to-do list. Before I left to pick up the kids from school, I grabbed an apple and almond butter as a snack.

I was scheduled to volunteer at an event at my daughter’s school from 4-6:30pm. Since I didn’t plan ahead, dinner at home wasn’t really an option starting that late.  We headed to our neighborhood Mexican restaurant – asked for no chips and I had a salad with grilled chicken and onions, avocado, no cheese and just used limes as the dressing.

Aspects of the Re-boot I’ve found the most difficult: I have found the social media/technology turn-off the hardest. I have a busy week, so I have had to do some of my work and emails at night. I am really trying to let the things go that can be done tomorrow and just put it away.

Aspects of the Re-boot I’ve enjoyed the most: As I said above, the sun is out and it has felt almost like summer, so being outside journaling, walking, or riding bikes with the kids has been extra fun.

img_3199Tips & tricks that have helped me: I can’t handle the taste of apple cider vinegar. I have learned that if I put a couple of teaspoons in cranberry water with lots of ice, I can drink it! I also got this new JosephJoseph water bottle that keeps count of how many times you fill it up each day using the dots on top (I can easily lose track). My goal is to get to 4 every day with just room temp water.  I then add in my lemon water and cranberry water with ice and I have made my daily goal.

The intention I am focusing on this Re-boot: Sleep! I am trying to get settled in bed much earlier than normal and not look at my phone.

 

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12-Day Reboot: Susan’s Day 7

Susan P

by Susan Palombo

This is my fourth reboot and each of them has been different for me.  Although at this point, my diet is almost identical to this program, I don’t adhere to it that strictly at a business conference or a friend’s house for dinner when I’m not rebooting.   I continue to reboot because I love the reminder to take care of ourselves and to spend two weeks of concentration on our health.  I loved the quote on the cover, “The greatest gift you can give others is your best self,” by Joseph J. Sweere.  This time, as some of you know, I literally enrolled my husband, John, into the process.  My daughter, Megan, participated last time when she was living with us.  So my husband has certainly heard about the reboot and benefitted (sometimes an unwilling participant) from the healthy meals!  But he attended the kick off breakfast and WF tour so he has a much deeper understanding of iGnite and the philosophy and purpose around the reboot.  He now understands why we all like iGnite so much.  Mission accomplished on that!  (Success is a core value, of course!)

I am enjoying the spiritual and personal empowerment themes that were added this year.  And writing this blog for iGnite was certainly a gentle nudge to get me towards the back of the manual and to do some of the values work. Even though I have done things like that many times before, I really thought that was helpful.  (learning and growing is one of my values.)

img_4603So for Sunday, I woke up rested with a good 8 hours of sleep!  I made my hot lemon water and drank that along with a Tbsp of the ACV.   Then I took our Golden Retriever, Wall-e, out for the first walk of the day.  When I returned, I caught up on the news with a small portion of img_4604cooked steel cut oats. Since it was Sunday and iGnite didn’t have any classes, I went to a new studio and had a pilates/barre class.  Then my husband joined me for a small ball class.  The instructor provided an experiential tutorial on how to massage and break up your fascia (myofascial release techniques) for better body img_4621health and healing.   We learned something and our feet, calves, hams, back muscles feel much better! (Cue img_4626another value—learning and health).  After our class, we came home and I made a yummy brunch of the eggs baked in avocado.  I added some shredded cabbage and kale salad with sunflower seeds, dried cranberries and coconut flakes to our plate along with some salsa without sugar (very hard to find!). 

After our yummy brunch, John enjoyed football and I took a img_4632nice walk/run around downtown. (another value emerges on my lovely Sunday—that of vitality).  I visited the Capitol, and enjoyed the fullsizerender-216Pecan Street Festival, among other highlights.  Then I did some cooking for our 23-year-old twins who came over for dinner.  We had the Spaghetti squash with meat balls, some Brussel sprouts, and sweet potato chips.  Since they love left overs to img_4558take home, I also prepared the roasted chicken which they took home and we will have it tomorrow!  We did open a bottle of red wine and I admit to having a nice glass which was my first divergence from the Rx but it was very tasty!  Since I arise at 4:45 a.m., I dashed off this blog, watched 60 minutes, and jumped into bed to hopefully get 6.5 hours of sleep!

The parts I have incorporated into my life:  At this point, my diet is almost identical to this program. When I’m not on the reboot, I don’t adhere to it that strictly if I am at a business conference or a friend’s house for dinner but when I can control my food prep, this is how I eat.   I continue to reboot because I love the reminder to take care of ourselves and to spend two weeks of concentration on my health.  I loved the quote on the cover, “The greatest gift you can give others is your best self,” by Joseph J Sweere. 

Tips and Tricks that have helped me:  The meal plans helped this time.  But I still find each time and periodically, I have to restock and reorganize my pantry & fridge so that I have quick and convenient access to all of my favorite healthy fats, Omega 3s, etc.  so I regularly make small containers of shredded coconut, various nuts, ground flax seed, chia seeds, sunflower seeds, dried fruits, etc.  That make putting together a smoothie or a nutritious and delicious salad, quick and painless.

The most difficult parts:  I love a glass of iced green tea in the afternoon and I completely miss my corn tortillas (both soft and crunchy) which is used to contain many snacks and meals.

The most enjoyable parts:  In earlier reboots, I really fought the body brushing and Epsom Salt baths.  I have since really learned to love this wonderful treat.  It is a terrific cure for sore and aching muscles. I think the best thing is that I feel really full of energy after about the first day and a half.  It is much more fun to do this reboot with a family member or close friend you see often.

What I have learned about myself from the reboots:  Quite a lot actually.  I wrote a year or so ago my discovery of a dairy allergy as the cause/major contributor to life-long Eczema.  This has also reinforced that I am very disciplined and can initiate healthy changes and still enjoy life.  I do not feel deprived.  I have also learned about how important it is to take time for yourself to slow down, relax, recharge and replenish.  I was never good about taking the time to do that and in the last couple of years, I do dedicate time each and every day just to my health and well-being.  I am a happier and more balanced person.  (I do struggle with that since one of my core values is excellence.)

Eating Organic: Why, Which Foods & Money Saving Tips

About Neissa

by Neissa Springmann

There’s no doubt that ‘organic’ is a buzz word for 2013, and in a perfect world everyone would love to afford an organic-only diet. However, with the cost of food on the rise and the reality that a large majority of the population is on a budget, eating entirely organic is virtually impossible! Let’s face it, a recent college graduate or mother shopping for a family of four is most likely to purchase four non-organic apples for $1, rather than four organic apples for $4.00. With that said, there are particular foods that are very important to eat organic, and rather than give up on eating organic all together, we thought it would be helpful to provide you with why it is important to eat organic, what produce is important to eat organic and a few cost saving tips too.

When produce shopping, a good rule of ‘organic thumb’ is: if the fruit or veggie has an edible skin, buy organic. The reason is that organic farming excludes and strictly limits the use of manufactured (synthetic) fertilizers, pesticides (which include herbicides, insecticides, and fungicides), plant growth regulators (such as hormones), livestock antibiotics, food additives, genetically modified organisms, human sewage and nano-materials. Therefore, if your produce has a thick and non-edible skin, your fruit or veggie is more protected from the potentially harmful chemicals — unlike the produce with edible skin that has no protection. And, because we are what we eat, when eating non-organic produce we must assume that our body is also ingesting those same synthetic fertilizers, pesticides, hormones, etc.

Try to Buy These Organic: 

  • Apples, Grapes, Strawberries, Berries, Peaches, Apricots, Pears, Cherries, Carrots, Celery, Broccoli, Lettuce, Spinach, Kale, Greens, Peppers, Tomatoes, Cauliflower, Cabbage Squash, Green Beans, Cucumber, Potatoes

Not as Important to Buy Organic: 

  • Watermelon, Cantaloupe, Mango, Oranges, Bananas, Kiwi, Honeydew, Acorn & Butternut Squash, Pumpkin, Avocado, Onion, Corn, Peas

Save some $$!

Finally, there’s nothing worse than spending money on organic produce, to then find it molded and have gone bad in the refrigerator only a few days after purchasing it! On one hand, this is a good sign, as the natural aging process (without chemicals, etc.) is in play. But dang! That’s money down the drain! Therefore, when applicable buy your organic produce frozen (especially if you make smoothies, which is a great way to cool off in the summer and get your fruit and veggie servings for the day) or freeze it upon purchase. This does not diminish the vitamin or mineral content of the fruit or veggie and will save big money!

Furthermore, Costco Wholesale also has incredible deals on frozen organic blueberries and other seasonal produce. Also, subscribe to the Whole Foods mailing list. Very often they have cost-saving sales, like a pint of organic blueberries for $1.99! Finally, if you live in Texas, HEB has an excellent and affordable organic section.

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