Tag: whole 30

Most Used Products for Healthy Lifestyle Protocols

Inner Pearl Wellness4 Comments on Most Used Products for Healthy Lifestyle Protocols

Often when people begin most lifestyle protocols such as Whole30, Paleo, AIP (Autoimmune Paleo/Protocol); etc, they have questions about what a certain product is or where to find it.  I decided to compile a list of some of my must-haves and favorite items.  Hopefully, this will help you on your journey to a healthier you.

Let’s start with the basics:

  • High-Quality Meats/Seafood (antibiotic/steroid free, pasture raised, grass-fed, sustainable, wild as much as possible) & Vegetables (organic preferably) – All of these can be found at most supermarkets and large warehouse stores like Sam’s Club, BJ’s, or Costco. You can also find them at Whole Foods, Trader Joe’s, Kroger’s, and Aldi’s. These items and other health-related products can often be found online at sites like ThriveMarket and/or Amazon.  Find the High-Quality meats at US Wellness Meats and places like ButcherBox (free bacon in each box).  If there are any Asian Markets in your area, please take advantage of their enormous selection of fresh fruits, vegetables and sometimes fresh seafood (they will clean and filet the fish for you right there).  Farmer’s Markets are great to get your fresh meats/fish/seafood/vegetables as well.

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Next, we’ll discuss the Quality Fats. Unrefined, Organic, and Extra Virgin are preferred:

  • EVOO (Extra Virgin Olive Oil) – The oil is mechanically pressed from the olives without heat or chemistry. Opt for cold pressed, a darker bottle and a harvest date when choosing your EVOO. Look for Lucero, Corto, Kirkland Signature Organic, California Olive Ranch, Cobram Estate, or McEvoy Ranch Organic.  I normally purchase mine from Amazon (links included) or Sams Club.
  • Unrefined Virgin Coconut Oil – (The label can say extra virgin or virgin…it’s the same thing) This oil is either extracted from moist coconut meat, the water and oil are divided by boiling, fermenting, and refrigeration or the fresh meat is quick-dried and mechanically pressed to release the oil.  You can cook with this, add it to your smoothies, and hot drinks. *Remember this coconut oil is solid at room temperatures below 76 degrees.  My preferred place of purchase is Amazon (link included) & Sams Club.  I purchase this in bulk.
  • Expeller Pressed Refined Coconut Oil – The unrefined is the healthiest but if you don’t like the taste of coconut you can opt for this one. *This particular refined oil is also solid.  Do not get the “refined” oil that is liquid at all temperatures.
  • Avocado Oil – I get this from Sam’s Club, Amazon, Thrive Market.
  • Palm Oil/Shortening – I’ve purchased this from Amazon and Thrive Market.
  • Lard, Tallow, or/and Duck Fat (organic/grass-fed/pasture raised) – I purchase this from Thrive Market.
  • Ghee Clarified Butter (Whole30 only) – I grab this from Amazon and Thrive Market
  • Nut Oils (Paleo/Whole30) – Walnut, Almond, Macadamia, Hazelnut; etc. – These can be purchased at most stores.

The 2 Favorite & Most Mentioned Kinds of Vinegar:

  • Balsamic Vinegar – Add it to salad dressing, sauces, meats, vegetables, marinades; etc.  I purchase this from Amazon and Sam’s Club.
  • Organic Unfiltered Apple Cider Vinegar with the Mother – There are so many uses for this one…use it the same as the Balsamic Vinegar, add to your drinking water, use it to extract nutrients when preparing vegetable/meat/bone broth and so much more.  Chose Organic Raw Unfiltered w/the Mother in it.  I order it from Amazon and usually in bulk.

Bragg-Organic-Raw-Apple-Cider-Vinegar-074305001321

Milk products from animals are a “no” on the above protocols.  If you are looking for something to drink, bake with, make into yogurt, add to your porridge, or gluten-free cereal…opt for:

  • Organic Coconut Milk – Preferably full fat without guar gum or other unnatural ingredients. Read the label or make your own!  I purchase mine from Amazon or Trader Joe’s. trader joes coconut milk
  • Almond/Cashew Milk (Paleo/Whole30 only) – Free of carrageenan/additives/chemicals and unsweetened. Read the label or make your own!  I grab mine from Weis.

Then there are the starches and flours which you can use to bake gluten-free foods, make porridges, and thicken gravy, soups, or sauces:

  • Coconut Flour – Sam’s Club
  • Tapioca Starch/Flour – Amazon or Big Lots
  • Arrowroot Starch/Flour – Amazon or Big Lots
  • Cassava Flour – Amazon or Otto’s online
  • Almond Flour (Whole30 Only) – Amazon or Weis

A few other highly recommended nutritious and/or gut healing products are:

  • Bone Broth – Nutrient Dense, rich in protein/gelatin and minerals. Does wonders for the gut.  Drink it, add to soups, or braise vegetables with it.  You can also make this at home. You can grab this at any store.  Just make sure it’s compliant.  I grab it from Butcher Box, Kettle & Fire, and make my own.
  • Gelatin/Collagen Hydrolysate – Supports skin/hair/nail health and your digestive tract.  I purchase this from Amazon
  • Probiotic/Prebiotic/Fermented Drinks & Foods – Supports your Digestive Health – Kombucha, Sauerkraut, Coconut Milk Yogurt; etc.  I purchase these from Amazon, Sam’s Club, Aldi’s, and Whole Foods.

Two highly recommended & useful gadgets to help with either lifestyle protocol are the:

Four of my absolute favorites are:

  • Coconut Butter or Coconut Manna – I never knew this existed until I started AIP. It is basically coconut ground into a butter.  You can purchase or even make this yourself.  Add it to desserts, spread on sweet potatoes/fruits, add to your coffee or/and warm drinks.  You can even make fat bombs or candy bars with it.  I, myself, like to simply eat a spoonful (or two…lol) from time to time.  Stops my sugar craving.  I purchase this from Amazon and make my own.

Coconut manna

  • Coconut Aminos – Organic Coconut Tree Sap & Organic Sea Salt. This is used to replace soy sauce and add extra flavor to foods.  Add this to your homemade salad dressing, sauces, gravy, soups, sautés, hashes, skillets, cooked meats, or vegetables and enjoy.  I usually grab this from Amazon.
  • Artisan Tropic Cassava Strips w/Sea Salt – Perfect savory/salty snack. Gives you the feeling of eating potato chips.  Sometimes I sprinkle a little garlic powder in the bag and they are even better.  Mmmm!  I’ve grabbed this from Amazon and Whole Foods.
  • Plantain Chips/Strips (Sea Salt or Cinnamon) – Takes care of that salty or sweet craving. I sprinkle garlic powder in the Sea Salt Plantains bag too sometimes.  You can also make your own.  My favorite store bought sea salt ones are Inka and for a naturally sweet treat, I like Artisan Tropic Plantain Strips with Cinnamon.  I grab these from Amazon, Big Lots, and Whole Foods.

A few other tips:

  • For those who do not live near Sam’s Club, Costco & BJ’s normally carry the same products.
  • If you are not sure if a particular store carries your product, you can always call ahead or search the store’s website before going there.
  • Don’t hesitate to check the specialty grocery sections of places like Ross, Marshall’s, and TJ Max while there.  I’ve found some real goodies in there that are compliant at a major discount.
  • Once you’ve decided an item will be a regular, a good idea is to buy it in bulk.
  • Some Wholesale Warehouses and Supermarkets have their own brand of healthier food products…like Giant’s Nature’s Promise. Sometimes they will just happen to have packages of “high quality” meats.  You may have to do your own research. 
  • The items I posted above are all Paleo, Whole30, and/or AIP compliant. Whichever lifestyle protocol you choose, be sure to be familiar with what is or isn’t compliant with yours and ALWAYS read labels!  🙂

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If you are following a new healthier eating/living protocol, what is your absolute favorite or must-have?  Do you have any questions about products that are not mentioned above?
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Water is NOT Overrated. Don’t Skimp on it.

Inner Pearl Wellness3 Comments on Water is NOT Overrated. Don’t Skimp on it.

Drinking water is very important and is one of the best ways to maintain your health. It is the best option for hydration. Instead of grabbing, soda, punch, juice, coffee, alcohol…grab water.

It is also gluten-free, sugar-free, nut free, egg free, dairy free, alcohol-free, paleo, aip, keto and whole 30 approved. 😉 So basically it’s for everyone…no excuses.

Why should you stay hydrated by drinking WATER? I’m glad you asked. 🙂 Here are just a few reasons:

  1. To reduce fatigue, increase physical, mental capabilities, and motivation. Especially when exercising…be sure to replace those fluids as you lose them.
  2. To increase energy levels and brain function.
  3. To prevent and eliminate headaches which can be triggered by dehydration.
  4. To help maintain body temperature.
  5. To help/keep things (urine/bowels/toxins) moving along eliminating that waste from your body. It helps with digestion.
  6. To help with absorption.
  7. To help treat kidney stones.
  8. To help prevent hangovers.
  9. To aid in weight loss.

Try to drink about 8 glasses a day.

  1. Drink two when you first get up.
  2. Drink at least one 30 minutes before each meal.
  3. Drink one before your bath.
  4. Drink one before bed or at least 2 hours before bed if you have trouble with sleep or urinary incontinence.

Unfortunately, some people don’t like the taste of water or think its boring.

Here are a few tips that might help you drink more water:

  1. Use filtered, spring, or sparkling natural mineral water.
  2. Keep a cup, glass, or bottle of water available to sip from throughout the day.
  3. Infuse it! Add sliced or chopped fruit…citrus, tropical, berries, melon, and others. Add sliced or chopped vegetables…cucumber, carrots, celery, or even hot or sweet peppers. Add fresh grated, or ground spices…ginger, cinnamon, cayenne pepper; etc. Add herbs…mint, sage, rosemary, basil, cilantro, thyme, lavender; etc. Any variety will do.
  4. Keep a large jug or pitcher filled with the amount that you want to drink for that day. Drink glasses from it throughout the day until it’s gone.

For an extra boost to your health, add apple cider vinegar.

Now drink up!!!

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My favorite infused water is frozen mixed berries with a slice or two of lemon in S.Pellegrino Sparkling Natural Mineral Water. However, I try to drink filtered or Deer Park Spring Water with lemon & lime or lemon & cucumbers more often.

What is your favorite way to drink your water?

Need a Reset for 2018? Start with the Whole30 Challenge & Reset Your Health.

Inner Pearl Wellness2 Comments on Need a Reset for 2018? Start with the Whole30 Challenge & Reset Your Health.

2018 begins in a few days and you want a healthier you. What better way to accomplish that then starting on the inside? Start the process of healing your gut and brain, balancing your hormones, and clearing up your skin. Those who are interested in losing weight…yes, that will probably happen too.

Try the Whole30 approach which eliminates chemicals, preservatives, antibiotics, and foods/drinks that may cause inflammation, gut/skin issues, brain fog or allergies as a result of food intolerances/sensitivities.

Many “diets” exist promising all types of results. There is Paleo, AIP (Autoimmune Paleo), Keto, DASH, Mediterranean, Weight-Watchers, Plant-based are just a few. The truth is, some may work for some yet not for others. That’s because everyone is different and there is no one fix for all. If your main goals are losing weight, healing your gut, or/and reducing nagging symptoms; it is best to up your nutrient density while eliminating the foods/drinks that are known to wreak havoc in most humans.

I'm Not Telling You It's Going to be Easy

Whole30 is a perfect way to get started and to reset. You can do it for 30 days and see how you feel but you don’t have to stop there. After the 30 days, you can choose to do it again or gradually add back other foods selectively but be sure to take notice of symptoms and how you feel. You can also go right from the Whole30 into another healthier eating protocol of your choice.

How do I get started on the Whole30? I’m glad you asked!

Prepare to eat only nonprocessed, nutrient dense foods…basically lots of vegetables, some fruit, meats, seafood, eggs, natural fats, herbs, spices, and selective nuts.

Do NOT eat:

  • Added Sugar (real or artificial)
  • Alcohol (any form)
  • Grains (oats, barley, rye, wheat, quinoa, starch, bran; etc)
  • Legumes (all beans, peas, peanuts, soy)
  • Dairy (Cow, sheep, and goat’s milk products such as cheese, ice cream, butter, sour cream, yogurt)
  • Baked goods, junk foods, or substitutes. (cakes, cookies, chips, donuts, pancakes, waffles, biscuits, brownies; etc.)
  • MSG, carrageenan, sulfites.

Whole30 Rules

A few exceptions from the above “do not eat” list:

  • Ghee or clarified butter (it’s stripped of the milk proteins)
  • Fruit juice (as an ingredient or natural sweetener in some recipes)
  • Certain legumes (green beans, snap peas, snow peas)
  • Vinegar-most forms except for malt vinegar
  • Coconut Aminos (even though it says “nectar”). Great substitute for soy sauce.

Choose the best quality eggs/meat/seafood possible. Grass-fed/finished red meat, organic, pastured pork/poultry/eggs, and sustainable, wild-caught seafood. If you can’t find or can’t afford the grass-fed or organic protein, find the leanest cuts available and remove the skin and fat before eating. The skin and fat of the animal stores the bulk of the chemicals, steroids, antibiotics that cause issues in the human body.

If you decide to join us, we don’t want you to stalk the scale. If you choose to, weigh yourself the day or morning before you start the Whole30. Do not touch that scale again until those 30 days have ended. You should also start a food journal/dairy just to keep track of any physical changes. As long as you follow the rules and do not cheat, there will be changes.

So who’s with me? Are you ready to jumpstart your health? There are a few more days left in 2017. Commit yourself to beginning January 1, 2018. You can start now if you like.

Go ahead and plan your market stop. The shopping list is simple:

  1. Meat (best quality you can find or/and afford)
  2. Vegetables
  3. Fruit
  4. Natural Oils (Olive, coconut, avocado, macadamia nut, ghee; etc)
  5. Herbs
  6. Spices

In future posts, I will teach you how to work with what you have and I will also be sharing recipes.

I’m sure the Whole30 concept may sound daunting to you if you’ve never done it before. Fortunately, it is possible and I already know that you can do this. It will take discipline and effort but it will be worth it. No cheat days allowed. Things will change for the better. Just do it…watch…and take note of the results.

Are you ready??? Let’s do this!!!

Join us here for support, directions, and tips!