Registration for 30 Days to Feeling Fabulous 2022 is now OPEN! Please click here to register.
30 Days to Feeling Fabulous is not a detox or cleanse program. It is a virtual program designed to implement a healthy & sustainable lifestyle focused on what I call the 4 pillars of health: Nutrition, Movement, Stress, and Sleep.
By using anti-inflammatory, low allergenic, nutrient-dense foods along with additional tips on exercise, stress management, and sleep hygiene, it is designed to optimize your well-being. For only $75 you will receive 28 days of healthy recipes (choice of Paleo, Plant-Based, or Ketogenic plans) plus daily insider health tips & challenges via a closed Facebook group! You can also expect weekly emails and videos to keep you motivated along the way.
My husband and I owe our healthy new lifestyle to DeeDee and her 30 Days to Feeling Fabulous Program. We have three young children and quick meals and snacks and mostly processed food had become our way of life. I had gotten stuck in the low fat and low calorie “eating plan” and was not seeing any positive results. We found ourselves overweight, tired, and out of shape. We have maintained DeeDee’s recommendations and it has become our lifestyle. DeeDee taught us so much. We feel so much better overall, sleep better, and we each lost 20+ pounds. My husband was pre-diabetic prior to starting the program and we can’t wait to see how his numbers have improved since starting the program. Thank you so much for giving us our health back DeeDee! – Jamie M.
Check out what more of my previous participants have to say about this program.
30 Days to Feeling Fabulous Details
The foundation of the program is a Holistic Nutritionist created a 28-day meal plan (choice of Paleo, Plant-Based or Ketogenic) which includes a weekly overview, shopping lists, all individual recipes, and complete nutrition information. Past participants LOVE these plans and use them as a go-to for healthy eating year-round.
During the program, I will send an email to the closed group each Saturday highlighting the upcoming week’s information. You can expect these emails around 7 am on Saturday morning. During the week I, along with my partners, will post daily to the closed Facebook group with insider tips on the topic of the week along with a daily “challenge.” For example, on Monday of week one, I will post on the subject of nutrition, and on Monday of week two, it will be about movement. You will be able to ask questions and seek support from fellow members. Please keep comments and questions on the topic at hand. There will also be featured experts in various areas; for example, knowledgeable professionals will post in the areas of fitness, stress management, and sleep.
In addition, each week you will receive a short video overview on a salient topic related to one of the pillars. For example, in previous years I have posted on the hormone insulin and the role it plays in weight gain and the role inflammation has on derailing you from ultimate health. This year’s theme is LONGEVITY, which was chosen overwhelmingly by last year’s participants. These videos will be posted each Monday.
Additionally, I, along with some of my partners, will be conducting a Q&A session for up to 30 minutes via Facebook Live each Wednesday at 12 pm. Please keep all questions specific to the pillar of the week and not of a “personal” nature. For example, we will not be able to comment on specific conditions or diseases.
The Premise: The Four Pillars of Health
Week 1: Nutrition
As previously mentioned, easy-to-follow weekly meal plans are provided for four weeks (28 days). The three options again are, plant-based (includes minimal fish & eggs), a variation of paleo (I do include some legumes and minimal grains), and a ketogenic-friendly plan. Weekly shopping lists are provided however, you may need to scale according to your family’s needs. All recipes are gluten-free, refined sugar-free, and predominantly grain (exception of plant-based), and dairy-free. Healthy snacks/desserts are included for those that are hungry or need a treat now and then. Each weekly meal plan is approximately 1400-1800 calories per day. If you are a larger than normal athletic male, you will want to increase your intake by making slightly larger portions. On the other hand, if you are a sedentary woman, you may want to skip some of the snacks and desserts. Please refer to the charts in the program overview you download with purchase for more on adjusting the plan for your calorie needs. However, please remember, a calorie is not a calorie; a calorie of kale is not the same as a calorie from a doughnut. This plan is focused on nutrient density and satiety from the right food sources. Food is information and when you provide your body the right nutrients it can be a game-changer.
Week 2: Movement
Each day I ask that you move your body for at least 20-30 minutes. This could be broken up throughout the day. You should never sit for hours on end. Depending on your movement level this could be a walk outside, running, yoga class, stretching at home or HIIT training (high-intensity interval training). There are so many free resources for quick workouts these days! Unlike a detox, you should be able to continue any level of exercise intensity with suggested adjustments. Throughout the movement week, you will receive tips and advice on implementing a practice you can stick with and that will help you reach your goals.
If you are a high-level athlete, i.e. a long-distance runner, triathlete, or intense exerciser, you will want to add additional calories from quality carbohydrates to ensure you can sustain your efforts. For example, add more root vegetables in the evening or extra low glycemic fruit in a smoothie. Extra protein can be added by including protein powder in drinks/smoothies or hemp seeds in soups.
Week 3: Stress
Daily stressors can be the downfall of many healthful pursuits. In fact, it is reported that between 75-90% of all doctor visits are in some way stress-related. Too many of us are stuck in a constant state of fight or flight (our sympathetic nervous system), putting us at risk of disease, depression, and weight gain. During the stress week I, along with my partners, will provide tools to help you manage stress levels and get you into the right mindset for success. It is nearly impossible to achieve your health goals in a stressed state. While some may brush this off and assume they are fine, it is important to understand that today’s world is a stressful place, especially with a global pandemic layered on top. With the onslaught of technology, constant and long to-do lists, work, money, and/or children, stress can overwhelm even the most laid-back individuals.
Week 4: Sleep
The often-overlooked key to ultimate health, quality sleep, is essential to well-being. Many well-intentioned individuals skimp on sleep or have poor sleep quality, leading to a compromised immune system, lack of stress tolerance, and poor eating choices. I will provide ways to help you get your best zzz’s to ensure you reach your goals.
The 4 Meal Plans
Overview: I wholeheartedly believe all of these meal plans are very healthy and can help you achieve your health goals. However, everyone is different! We have to respect our “bioindividuality.” We all come from different places in our health journeys and are looking to achieve specific goals.
PLANT-BASED: The plant-based plan includes eggs and fish, but no other animal protein. There are approximately 1-2 egg servings and 1-2 servings of fish per week. This plan is slightly higher in carbohydrates than the Paleo plan. It is advised for those looking to minimize animal protein consumption, work on their heart health, and looking to increase their vegetable intake. I love the idea of being plant-based, but it does pose challenges in a few situations. In particular, this plan may not be ideal for those sensitive to grains/legumes, looking to stabilize blood sugar, and/or lose weight.
I try to sustain a mostly plant-based diet however I do consume high-quality animal/fish protein some evenings and may have eggs for lunch. I have food sensitivities and a history of autoimmunity; therefore being 100% plant-based is not optimal given my genetics and health history.
PALEO: The paleo style plan is still veggie-centric; however, many lunches and dinners feature animal and fish protein. This is a lower carbohydrate, slightly higher protein plan with minimal to no grains and legumes. It is advised for those looking to stabilize blood-sugar and maintain moderate protein intake and achieve weight loss if that is your goal. This is more of a “lifestyle” versus a diet and I see it as more sustainable for many.
Over the past two years approximately 80% of people have chosen this plan.
INTERMITTENT FASTING PALEO PLAN: This is a new addition this year. This plan considers an overnight fast of approximately 16 hours. So, if you ate dinner at 6 p.m., you would be “breaking your fast” at around 10 a.m. the next day. This plan will still include the same number of calories but the eating window is compressed. Intermittent fasting can be beneficial for weight loss, improved blood sugar, longevity, and brain function. However, it is not for everyone. Please consult with your physician prior to selecting this plan especially if you are currently on medication. This plan is paleo-based.
KETO: In my opinion, the ketogenic plan is not for everyone, even though it is currently VERY on-trend and I have seen some achieve good results. In this meal plan, I put my own spin on Keto. I do not include cow dairy and focus on quality fats versus junk fats. I prefer a higher non-starchy veggie intake than most keto plans and lean toward quality fish. You should consult with your physician prior to beginning this plan, especially if you are prone to high LDL cholesterol levels. The Ketogenic friendly plan is high in healthy fats, moderate in protein, and very low in carbohydrates. This plan is typically used in the medical community for individuals suffering from a specific disease state such as epilepsy, diabetes, and some cancers. Please read my blog post on the Ketogenic diet for more details. It’s important to look at total net carbs not simply carbs when counting carbohydrates on a Ketogenic diet. This means you subtract fiber from total carbohydrates. A Ketogenic diet typically has about 20-50 net carbs per day.
*Please consult your physician to advise you on what meal plan may be best for you in regards to a specific health condition.
Sometimes the thought of trying to live a healthier lifestyle seems so overwhelming and time-consuming, leaving you wanting to give up before you even begin. Rest assured the 30-Day Feed Mind Body Soul Program is simple and effective, designed with easy tools to implement and continue to use going forward. This is the way we should be living on a regular basis, not a fad-diet or a one-off program.
In ancient traditional medical systems such as Chinese Medicine and Ayurveda, paying attention to “food energetics” is an important part of overall health. Foods are recognized as having cooling or warming properties. In cold weather, it’s considered important to consume more warming foods to preserve the body’s optimal metabolic state. Winter is not the best time for a true detox as our body is craving warmth and will not want to let go. This is a time to nourish the body, mind, and soul by being kind and gentle. Feeding it nutrient-dense foods while moving it in an appropriate manner and cultivating positive energy and thought are essential to achieving ultimate health.
General Guidelines to Help You Reach Your Goals
Important principals to help you maximize results throughout the four-week program:
1. Stay well hydrated by drinking 8 to 10 large glasses of water. Ideally, some water with lemon or anti-inflammatory water per day is a great addition. A general guideline is half your weight of water in ounces per day.
2. Drink herbal tea. Drink a detox tea such as Tulsi or dandelion root tea each day. Really, any form of organic decaffeinated detox tea is beneficial.
3. Watch your caffeine consumption. I recommend consuming at most one caffeinated beverage per day (tea or coffee-no soda). If you are trying to reset your stress levels (cortisol), it is recommended to completely eliminate all caffeinated beverages.
4. Cut the empty calories. Alcohol is discouraged for maximum results, however if you do drink, women should keep to two drinks per week and men to four per week. Organic/biodynamic wine (small batch organic), organic tequila or organic gluten-free vodka are your best options if you choose to drink. Drinking a glass of water between each drink will help you stay hydrated.
5. Keep your bowels moving. You can increase your fiber intake by adding organic psyllium husk to smoothies (start w/ half tsp. and can work up to 2 Tbsp per day depending on reaction). This will thicken them quite a bit, so feel free to add more liquid. I also encourage the use of apple cider vinegar and adding probiotic foods and/or supplements to optimize digestion. Magnesium Calm (see recommended products) can also be a great addition. You should talk to your doctor if you have any ongoing digestive issues in this area.
6. Keep a journal. Tracking your progress can help you to stay motivated.
7. Set a goal or goals prior to starting the program and write them down! If you wish, you may want to track weight, body fat, mood, and sleep throughout. I will provide you with a questionnaire to assess pre- and post-health for the program.
8. Pick a mantra for the entire program. Mantras are simple and effective. Examples include: “I choose to live my life in a way that fosters health and vitality,” or something simpler such as “I’ve got this!” or simply “I am health personified.” This may sound a bit “woo woo” for some, but give it a shot!
9. Sweat and move daily. Aim for at least 30 minutes per day. Set an alarm every hour and move your body! Sitting is the new smoking! Walking in nature is a “win-win” in terms of getting your movement in and reducing stress levels. You don’t need to kill yourself daily in a gym. Just move!
10. Plan to purchase organic foods where budget allows. Refer to the clean 15 and dirty dozen list from EWG as a guide if budget is an issue.
11. Partner up with a friend or spouse! Take turns making the dinners and keep each other motivated. Shop together and set weekly goals. Support each other if one of you gets off track.
12. Leverage the closed Facebook group. This is a forum where I will provide daily tips and tools you can implement. It is also for YOU to inspire others, ask questions, or offer a kind word.
1. What if I miss a week?
Although I’m kicking off the program on January 17, you can really do it anytime. You will always have the meal plans, emails, and Facebook posts to refer back to.
2. How much time will it take?
Every day there are three simple meals to prepare (some of which can be prepared in bulk earlier in the week and some are leftovers from the day or night before). Snacks and desserts are easy to prepare and entirely optional. The calorie and nutrient count for the day includes all snacks and meals listed.
3. What dietary inclusions/exclusions are there?
My main focus is on the big “no’s” I list below along with the reasons why:
Gluten: Gluten is a protein made up of glutenin and gliadin protein molecules. Gluten is most commonly found in wheat, rye and barley (also think beer).
There are three main reasons why you should avoid gluten and gluten-containing grains:
1.) The proportion of gluten protein in wheat has increased dramatically as a result of hybridization, the wheat of today is vastly different than what our ancestors consumed.
2.) Excessive use of the herbicide glyphosate (Round Up) on wheat crops. Glyphosate is sprayed to kill insects and even after harvest to avoid spoilage. Research suggests that glyphosate may “enhance the damaging effects of other food-borne chemical residues and toxins in the environment to disrupt normal body functions (including gut bacteria) and induce disease.”
3.) Gluten-containing grains also have many other proteins that people can be sensitive to including lectins, among others.
Processed sugar: Why is sugar so demonized as of late? The low-fat recommendations of the 70s and 80s led to a dramatic increase in sugar consumption and it is now reported that sugar drives heart disease in many circles, not fat. Those who consume high fructose corn syrup tend to develop a higher risk of cardiovascular disease. Sugar increases insulin production, which in excess gets stored in fat cells versus being used as energy. Sugar also feeds in to stress and can increase cortisol levels. Finally, sugar has no nutritional value and typically increases hunger throughout the day. I always check grams of sugar on labels. Sugar comes in many forms and while I do include healthier forms like maple syrup, raw honey, and sucanat, I still understand how these are impacting my blood sugar.
Cow Dairy: I realize people love their dairy, but it can be highly inflammatory, causing pain, mucous production and allergy-like symptoms. Over the age of 40, 70% of the population can’t properly digest lactose (milk sugar) and many more have sensitivities to the proteins in milk: casein and whey. The dairy industry snowed us all with the “Got Milk” campaign. You can get your calcium from many other sources that are less problematic including kale, non-dairy yogurt, almonds and broccoli. If you need your dairy fix, sheep and goat dairy are typically much less problematic.
Processed plant oils: Vegetable oils such as canola, sunflower, safflower and corn degrade into toxic products when heated. These cause inflammation in the body and may promote heart disease and Alzheimer’s. Most restaurants cook with these oils. Instead, cook on high heat with coconut oil, avocado oil, or ghee (clarified butter). Use olive oil and sesame oils in dressings and sauces as they should not be used with high heat. Completely eliminate processed plant oils.
Processed foods and especially Artificial food dies–Artificial food dye, synthetic food dye, food coloring, FD&C Red No. 40, or Tartrazine (a.k.a. Yellow No. 5)… whatever name it’s listed under, it’s all pretty much the same stuff. These are chemicals derived from petroleum. Food dyes are also known to cause hyperactivity in children, are considered carcinogenic and require a warning label in Europe. Other than food dyes, common food additives include: nitrates, potassium bromate, parabens, BHA/BHT, MSG and artificial flavors. Be a label reader! Don’t be fooled when something says “natural” flavors on it. Natural means nothing and isn’t FDA regulated.
Food sensitivities: This will be unique for everyone. You may already know what your issues are, but you may not since many of them don’t appear until 23-72 hours after you’ve consumed the culprit. The best way to test is to do an elimination diet. Yes, you can do a food sensitivity test through the mail too. I just re-did mine this year.
4. Coffee, alcohol and other drinks:
To get the most out of this program I recommended most people should not consume more than one cup of black coffee/tea per day and two alcoholic drinks for women and four for men per week. Kombucha is ok, just keep it to one serving per day and look to make sure it is no more than 2g-4g of sugar per serving. Seltzer waters are ok, but not ideal as they interfere with digestion so please minimize. Ideally most of your hydration will come from room temperature water.
5. What do I need? How expensive is it?
Ideally, you will need a good blender for the program. The program cost for the meal plans and health tips is only $75 per person. Spouses/partners are free. I have done my best to keep costs down and have not chosen expensive ingredients for the shopping list. I do encourage you to buy in bulk, use online resources such as Thrive Market or Amazon for organic dry goods. If you are not used to cooking this way there will be initial set up costs involved, such as buying high-quality nuts, protein powders, seeds, etc. These should not go to waste! In fact, these should become pantry staples. A lot of these items are also considered optional.
6. What if I need to eat out while on the 30-Day Program?
I understand that life can get busy and prioritizing friends and family is an important outlet. When eating out try to stay simple; for breakfast an omelet with no dairy and plenty of veggies and no potatoes. If vegan, make sure to go with gluten-free choices that will not spike blood sugar. If you do something like oatmeal, make sure to include some protein and fat. For lunch, a nice salad with a protein and dressing on the side. For dinner, a simple protein with no sauces and veggies on the side. If vegetarian, try to stick with gluten- and dairy-free options, no heavy sauces, and try to include a healthy fat source such as avocado.
7. What if I don’t feel like one of the options in the meal plan?
I assure you, there will be meals that aren’t your favorite; luckily you have 28 days to choose from. Just substitute a meal from another week. Yes, all meals/days are calculated in a particular way, however choosing another whole-foods nutrient-dense meal always wins over something packaged or ordering out!
8. What if this isn’t enough/too much food for me?
I provide guidelines on how to adjust meal sizes given your age and activity level.
Cheers to your health and to starting 2022 Feeling Fabulous!