Whole15 Observations

Truthfully, I did the Whole 15, then my partner and husband left for out of town work for a month and I did not continue my good eating habits. I fully recommend a partner or doing this in a supportive group! I will share with you below some of my observations of my two weeks of eating very healthy.

My observations

  • When I became tired and had a very long day on Saturday (taught class) I really was craving sugar.
  • Healthy food truly did not taste so good, especially that day when I was craving sugar! I almost did not want to eat during this shift . I talked to others about this who said they have experienced the same thing. I am not sure of the exact reason for that. I have not fully eaten well a lot of my life. I do my best but I always have eaten the complex carbs and some sugars as well. If anyone has any thoughts on this, please share about why you think I am not so excited about healthy food! The truth is it got better over the two weeks. I think my mind has to realize how crucial it is for me.
  • I needed to always bring snacks with me, mainly nuts. Otherwise I could easily cheat!
  • When I traveled again for week after two weeks of doing pretty well, I easily fell off the wagon when tired.
  • Important to plan these days ahead (doing this plan) when you can be home.
  • Eating out was hard but not impossible, don’t allow them to bring you the bun/bread and you will be good! I had to tell a waiter in Milwaukee not to bring bread 3 times! He thought I was crazy.
  • This plan was not that hard because I could eat fruit, on my candida diet I could not even eat fruit.
  • I lost 3 lbs at least on this plan in the 12 days. All my clothes fit much better and my “sugar thighs” have lessoned. I almost can now just “see” the sugar on people’s bodies. My family is famous for our thighs and now I know why!
  • As the days wore on I craved carbohydrates a lot less. These are the easiest for me (i.e. chips).
  • Sugar and especially chocolate is another story. I really crave the chocolate at times. Easter candy! Oh no!
  • I found I had much more energy, at least 25% more even after just one week. I was accepting invitations with friends when I may not have before, that means a lot to me.
  • When I did slip on my trip and eat a cookie that had a lot of sugar, my blood sugar crashed after and I needed a big nap. I felt terrible and wanted to eat more sugar, it is a terrible vicious cycle!
  • Eating clean really affected my mental state, I was much calmer and truly so was my husband. At one point we shared m&ms and he had a couple of beers and a different side came out in him (even though he really hates to admit it). If we watch this closely we will truly see this impact of our moods with the food we eat. I am the exact same way, but had to use him as an example at least once!
  • It was easier when we both worked at cooking, and it was mainly my husband as he is not working in the US at the current moment. So he cooked a lot, that made this easier.
  • It is also much easier doing it with a partner/support group because you can keep each other more honest.
  • Truly I realized I do not like to eat this much red meat (my husband does) so I have recently purchased some vegetarian and vegan cookbooks. I truly believe for me that is more the way to go. However, you really have to watch the carbs and sugars they include in some of their menus. I also know limiting dairy is important for me.
  • I am gluten free so a lot of the vegetarian recipes have gluten. The truth is we need to find the nutrition plan that works for us, just like anything else in life!

Good luck and happy eating!!!! Below is a my food plan.
Please comment and share your stories!

Food Plan:


2nd half of green smoothie

Salad – cauliflower, egg, avocado, cucumber, red wine vinegar and oil dressing

Hummus, carrots, cucumber, mixed nuts, section of orange
Kombucha (2 g sugar type).


Maca, Acai, Almond Butter, Unsweetened Almond Milk, Blueberries

Tuna, herby spices, brag spices, celery, carrots, avocado

Whole Foods Buffet, Lentil Soup, Salad, Egg, Falafel (chickpeas), chicken wings (no sugar).

Eating Out Breakfast –
Egg whites, mushrooms, onions and tomatoes

Lunch –
Salmon, salad, tomatoes, cucumbers, caul, & hard boiled eggs.

Dinner –
Salmon, cashews, carrots, sunflower seeds


Breakfast – Kale, Eggs, and Onions (late breakfast)

Lunch- Cashews, ¼ pear (snack)

Dinner – Salmon, bacon, avocado, sweet potatoes (eating out).

Eating Well, Living Well

Monday April 7th, 2014.  Today I started the Whole30 food nutrition plan www.whole30.com.  I will share below what I am eating every day to assist you in knowing you can do this too!  I also want to give you ideas when you start the plan.   I know that the way we eat can change our lives.

Eating Well, Living WellFor me I realized three years ago in the midst of health issues that food affected not only my body, but my mind in a huge way.

As a female entering “those years” when our hormones begin to change, I realized that I could no longer eat what I wanted and still feel good.  Sugar and carbohydrates (the most offensive being wheat) can send me into a place where I am not the best person to be around.  I learned this very quickly with feedback from my husband!  I also felt more mentally balanced when I cut out wheat from my diet.  I cut it out for physical health reasons but realized it really helped me mentally as well.   My physical health reasons were truly scary for me.  I had arthritis like symptoms, memory issues and chronic fatigue symptoms.  After cutting out wheat, most dairy (including milk) and taking a probiotic every single day, I felt amazingly better.  You can read my whole food journey here, http://foodblog.inlovewithme.com.  My husband literally thought I was nuts when I told him I was sensitive to wheat but he started to do his research and he is now a believer.  Now he actually watches food more than me!

I am completely grateful that my body told me what it needed three years ago.  Doctors could not figure it out and even told me “we may never find out what is wrong”, and I had a low-grade continuous fever!  I found out I was truly poisoning my body with the food I was eating and now I have a passion to assist others in this journey.

I have been traveling for work and have “fallen off the wagon” in some respects so I want to completely reset my body and see how my mind responds once again.  I have been a sugar addict most of my life (until recently) and it is time to fully make that change.  I am also focused on my fertility and I know that having a healthy body could increase my chances in that area as well.   Intention: healthy, happy child 🙂

For me, communicating with you, my readers, truly assists me in toeing the line.  Thank you!  I am going to share this journey with you in the hopes that you may be inspired to do the Whole30 or really decide to eliminate foods we know are not good for us.  It just makes so much sense to me to NOT eat processed foods.  Our bodies  (especially or intestines where all the issues truly start) break down from these foods over time.   If I can’t pronounce it on a label, I will not purchase that product.  I see it as poison for my body.  I look for “clean” ingredients.

If you want my support in your journey, please reach out.  As a professional life coach for the past 12 years, I have assisted so many in achieving health through self-love and self care.  Eating well is a significant part of truly loving ourselves.

Join my husband, Jonas and me in this journey if you like!  I know switching to this type of nutrition plan can be SO daunting, it truly has taken me three years to figure out what I can eat that works for me.  I want to share this journey with you and let you know what is possible when we feed our bodies right!

Just a note:  we buy only organic and grassfed products.  I know there is the concern of cost.   For me, there is truly no price I can put on my health.  My husband’s motto is “eat less and eat healthy”.   I also really don’t eat out much at all on a plan like this which truly saves money. I would bet anyone that they truly do not spend that much more.  And it is also helpful if you have a reasonably priced health food store option available like we do (www.vitamincottage.com)  But again when I think of the cost of health care and what I will have to pay ($4,000 deductible) if I get sick, over time a bit of extra cost is worth it every time I think of it.  I encourage you to think about what you can give up in your budget to eat healthy.   Again, there is just no price I can truly put on my health.

Day 1:


Green Breakfast Smoothie:

  • Cucumber (1/2)
  • Celery (3 stalks)
  • Parsley –handful
  • Kale – lacinato
  • Spinach – handful
  • Olive Oil – 1-2 tablespoons
  • Apple Cider Vinegar 1-2 tablesppons
  • Dash of lemon (or lemon squeezed)
  • Garlic – clove or two

This is a variation of another green smoothie I sometimes do (with what I had in the refrig today).


  • 1 egg – fried
  • bunch of kale with some great spices and salt, sesame seeds and coconut oil (fried in the same pan).
  • Spices are Bragg Organic Sprinkle.  I buy a lot of this brand: www.bragg.com


  • BunnyLov Carrots
  • Sunflower Seeds
  • Cashews


  • Chicken and Spaghetti Squash (with olive oil).


  • 3-4 Strawberries and 2 tablespoons Almond Butter

Day 2:


  • 2nd half of smoothie from yesterday.  Saved in a ball jar.


  • Stir fry with cauliflower, kale, asparagus and mushrooms,  with grassfed organic butter – kalona super natural.
  • Spices: Salt, White Pepper, Garlic Salt
  • Mulays Natural Mild Italian Sausage


  • One hardboiled egg with salt
  • 3 strawberries with a tablespoon of almond butter
  • Sunflower seeds and cashews.


  • Beef Burgers with avocado and onions (in the burgers).
  • Spaghetti squash and Spinach (cooked with salt and white pepper, garlic salt).

Shannon R. Rios Paulsen MS LMFT (www.inlovewithme.com) has spent the last 12 years learning, writing, and coaching about self-love. She is a professional life coach and a licensed marriage and family therapist. She is the author of two best-selling guided meditations: The Healing Journey Within: Meditations for Abundance and Love, Volume I (Deserving) and Volume II (Manifesting) (bit.ly/meditat3). She also wrote the best-selling book, The 7 Fatal Mistakes Divorced and Separated Parents Make: Strategies for Raising Healthy Children of Divorce and Conflict (www.healthychildrenofdivorce.com).  Shannon lives in Denver, CO with her Swedish husband whom she met on one of her solo self-love journeys in Thailand.

Green Smoothie Recipe

Here is the fantastic Green Smoothie Recipe !

Use a Vitamix, BlendTec, Health Mate, NutriBullet or similar High powered blender to retain all the beneficial fiber. You may also use a juicer but a blender is preferred. Consume this green smoothie daily for best results. Always wash your produce and use fresh ingredients. You can make it in bulk and keep in the fridge for 2-4 days.

  • 1 Red Apple, quartered
  • 1/2 lemon, peeled
  • 1 cucumber, cut into chunks
  • 2 stalks celery
  • Fistful of cilantro
  • Small handful of parsley
  • 4 leaves of Kale, we like Lacinato Kale, but any kind of kale will work
  • Basil, 4-7 leaves
  • Clove of garlic
  • 1/4 – 1/2 jalapeno, to taste
  • 2-3 tablespoons organic cold pressed Olive Oil
  • 2 tablespoons Raw Apple Cider Vinegar (BRAGGS RAW)
  • 1 teaspoon Sea Salt or to taste
  • Fill the blender pitcher up 3/4 after all the ingredients have been added with purified water.

Blend on “Whole Juice” setting, refrigerate in glass jars, and enjoy!

Here is a bonus! Detox Elixir

Combine 2 tbsp fresh orange juice, 1 tbsp apple cider vinegar, 1/8 tsp powdered ginger, and a pinch each of turmeric and cayenne pepper. Serve cold.

Love Yourself with Food!

Healthy lifestyleIt is possible to have a healthy relationship with food, and in turn, love yourself and be the best YOU you can be!

In the coming weeks, as we journey together, I will share my thoughts, ideas, recipes, and remedies. Food is crucial to our health and our overall life experience. In all my life coaching and executive coaching, food and nutrition is a large aspect.

Welcome aboard. Let’s get healthy together!