(upbeat music)
- Hey Munchies, welcome to the channel.
If you're new or if you're not, I'm Alyssia
and I'm so happy you're here.
I am doing Whole30 this month
as I have done the last three years in January
and I always love it because it reinvigorates my passion
for prioritizing my health and that really goes beyond food.
It reconnects me with my routine and my healthy habits too.
So, today I've got a morning routine to share with you
that I do strive for regularly but that I specifically try
to employ when I'm doing Whole30.
The program is a mental reset
for me as much as it is physical.
And it's thanks to EPIC Provisions
for sponsoring this video.
They have quite a few nutritious paleo
and gluten-free products that I use both on Whole30
and in regular life and I'll show you how I incorporate some
of those goodies later in the video.
Today I am going to focus on a Saturdayish Whole30 routine
rather than a regular work day.
So, I've work a lot and while I do love what I do,
I don't have a ton of time for play.
So, I actually prefer to get up relatively early
on weekends, so I can make those days last.
Usually on weekdays I'm up at 4:30 to five in the morning.
So, sleeping until about seven a.m.
on a Saturday feels like sleeping late.
Do you like to sleep late on weekends
or do you get up early?
I mean, there's no right or wrong
but let me know in the poll.
The first thing I do every morning,
not just on weekends, is I mark off
my Whole30 calendar which is on my fridge
along with the Additives Reference PDF.
So, I set weekly intentions that help me stay on track
and I'm reminded of those intentions
whenever I glance at the calendar when I open the fridge.
It's a small thing but it
really makes a big difference for me.
Then I chug an entire 32 ounce bottle of water.
I also do this every single morning, first thing.
So, when I get my water in at the beginning of the day,
for some reason it's so much easier for me to drink more
of it throughout the rest of the day.
I've worked on upping my water intake for years
and I have finally found a system that works for me.
I now aim for four of these bottles per day
and I found that to be a good balance
for my body depending on my activity level.
Then I'll sit down to meditate.
On weekdays I try to get in at least 10 minutes a day.
On weekends I'll go longer
if I can spare the time, physically and mentally
but after meditating the last few years consistently,
I am a firm believer that consistency is way more important
than how long you're sitting for.
But meditation is something I definitely reconnect
with each time I do Whole30 as is journaling
and my gratitude practice.
So, if you don't have a gratitude practice,
I highly encourage you to try it out.
All you gotta do is write down things you're grateful
for each day, big or small.
You can do it in a journal
or a notepad or even on your phone.
Christian and I also share a gratitude practice
together every day.
But it's really an awesome way to inspire yourself,
to appreciate and reconnect.
I am grateful for you and I would love it
if you would write down two to three things
that you're grateful for in a comment below this video.
Whole30 has helped me make huge moves in my relationship
with food and that in combination with meditation, I think,
has really transformed my approach
and freed me from feeling controlled by food.
I've struggled with restrictive eating
and binge eating and orthorexia
and learning to be more mindful has
really helped me let go of the stress that food brought
to my life and helped me prioritize foods
that are healthy without resentment.
After journaling I make breakfast.
So, something that I used to skip regularly
and I still skip it when I'm not on Whole30
a lot of the time but I try to really stick with it
when I do the program, even if it's quick.
I don't like to eat too much before I exercise
and I know I'm going to be moving this morning,
so one easy light breakfast that I'll throw together is
just a couple of boiled eggs with carrots
and guacamole and some fruit.
So, I've got protein, carbs, fat,
and even a few veggies all in one throw together meal.
I love omelets and scrambles and full breakfast meals
but honestly I usually save those for lunch
or dinner on Whole30 and keep morning meals
really simple because I'm not quite ready
to be in cooking mode this early.
On Saturdays during Whole30 I try to get outside
because I tend to feel reinspired by going outdoors.
Some weekends I'll hit the farmers market
but I also love to go for a hike.
Christian and Kristin and I go together.
We don't go too far though because Kristin can't go quite
as far as she used to but she does her best and we make sure
that she's comfortable and takes lots of breaks.
For those of you who don't know Kristin has liver disease.
She's doing okay but she has to limit her activity level.
We will also bring a snack to enjoy while resting with her
which helps after a less filling breakfast.
So, this is where my EPIC protein bars come into play.
EPIC has quite a few Whole30 approved options
and they're all listed on their website
which makes it really easy.
A few of my favorite protein bar flavors are
the Chicken Sesame BBQ, the Beef Apple Bacon
and the Venison Sea Salt and Pepper.
But it is totally worth trying them all.
They get really creative with their flavor combinations
which is fun because it takes the experience
beyond just the protein bar
and really into foodie fun territory.
I also love when some of the bars have dried fruit
and nuts in them and it adds that texture.
Some have a little more heat
and some are milder but still so flavorful.
In addition to being Whole30,
the EPIC Venison Sea Salt and Pepper
and the Chicken Sriracha bars are two of their keto consumer
friendly products which can also be found on their website.
You'll also find meat strips
and pork rinds that are keto consumer friendly.
And although the pork rinds aren't Whole30,
they are one of my favorites for cooking with regularly.
Yeah, they're are a great snack of course
but I love to grind them up and then use them
as a coating for food in the air fryer or oven.
So tasty.
But all of their products are really high quality
and that really became evident
when I read about the story of the company.
I didn't realize that the founders were actually plant-based
and trying to find their way on their own health journeys
and then they eventually found that paleo suited them best
which really resonates with me because I bounced
around trying to find my way too.
I love that because
there wasn't a high quality product available to them,
they decided to make it themselves.
So, I do feel good when I look at the label and I just know
what's in the products and there aren't any tricks about it
and they're very conscious about
where the ingredients are sourced.
Really good stuff.
And I was able to get a 20% discount for some
of those keto consumer friendly products for you.
You can use the code 20SAVEONEPIC through Amazon
on the Chicken Sriracha and Venison Sea Salt
and Pepper protein bars as well
as the Venison Sea Salt and Pepper strips
and the Himalayan Pink Sea Salt baked pork rinds.
All of the EPIC products are lower in carbohydrates
since they are meat-based after all but those items
specifically are the lowest with less than two grams
of carbohydrates per bar or serving
which is hard to find in a protein bar.
It's epic, in fact.
So, try out the code if you like.
Also, you should know that you can subscribe
to save 5% on Amazon, if you are an Amazon Prime member
and you can actually save up to 15%
if you subscribe and save five times.
So, if you find a favorite flavor and decide
to incorporate them regularly, that is a great option.
That bar keeps me satisfied for the rest of our hike
and drive home and for the rest of the quiet morning.
I don't have a lot of time to read during the week,
so I try to fit that in on weekends
and that is also a time when Christian I can be together
without work or any other people getting in the way.
For lunch I thought today I would show
you an easy 10 minute meal, a hash.
So, I told you breakfast is my favorite any time of day
but I won't usually cook it in the morning
and just because it's the weekend,
doesn't mean I wanna spend all Saturday cooking.
I still want it to be quick and easy.
For my hash I start with ghee
and onions and garlic going into a pan.
After a few minutes, I added cubed sweet potato and parsnip.
You could use any root veggies you like
and I also add shaved brussel sprouts
for some veggie goodness.
I cover to let it steam for a little bit and soften and
after a few minutes I add in some coconut aminos for flavor.
Depending on the brand, you may not need to add salt at all
or maybe a little but I taste it first to decide
so it doesn't end up too salty.
Another thing I will do that adds flavor and protein
and makes it so I don't have to cook the protein is
I'll chop up an EPIC bar or half of a leftover bar
that I might have and throw it into the hash.
You can let the flavor of the bar enhance
and help define your dish.
It also adds some salt without me needing to season it.
I top it off with avocado and a couple of fried eggs
and my Whole30 weekend lunch is ready to go.
I love this meal.
It's carbs, fat, protein, and veggies in one delicious meal.
These are the meals where I sit down and I love Whole30.
My food tastes good.
I feel good about making it, eating at,
the ingredients, how it's fueling me,
and recognizing how it's helping my body
after a nice morning of being outdoors
and hiking with my family.
I feel like I have more mental and emotional space
in my physical body and it just feels right
and that is what Whole30 helps me tune in to
and that's why the reset is so valuable to me.
If you wanna learn more about Whole30,
I will link some resources below to explain more
about what it is and how to do it.
It's always free and I have no affiliation with them.
I am just a huge fan.
And Whole30 works closely with EPIC
to collaborate on approved products
so most of those EPIC protein bars and strips
really can integrate seamlessly into your Whole30
which is awesome because there is a lot to think
about with the program and EPIC just makes it that
much easier to stay on track and have a snack handy.
Thanks again to EPIC for sponsoring this video.
Remember to use that code 20SAVEONEPIC
with the link in the description on Amazon
for those keto consumer friendly products and don't forget
to comment below with a few things you are grateful for.
I hope you'll subscribe and hit the bell
so you can tune in with me next time.
I will be back later this week and remember
it's all a matter of Mind Over Munch.