Mary Eggers

Browsing Category Whole30


Whole30 Reset… Summer Edition

You know what I love? I love Whole30. I have done it a few times now. Sometimes the whole 30 days, sometimes for a week. I love it. I love the way I feel when I do it and when I am done. I love the 30 days of focus. I love that over the past 10 months I have learned how to cook. I love that I have found new ways to fuel my training.

I especially love, the controversy. When you do something like Whole30 you are criticized for being Paleo, for not being Paleo. For being on some weird anti sugar diet. For not being on one. For paying attention to food and how it relates to health. For paying attention to health. for caring about myself.

I am always so interested that so many folks are so opinionated about nutrition. I have found something that I love and I love cycling through and I love sharing…. and it’s upsetting to some. No worries, my skin is thick. I am so completley scarred from losing my health a few years ago that I am interested and passionate to the connection that food has with health. It’s that simple.

At the same time… I like my cookies too. And if I am going to have a cookie I am not going to fake it up. I am having sugar and frosting. I want it real.

One of my athletes is interested in cleaning up her nutrtiion, she’s interested in Whole30 and I know from experience that it’s hard to do alone. There is a lot to navigate. So I am going to do it with her. She lives in a totally different state (but guess WHAT she’s coming up to visit in TWO WEEKS). I care about her athletic goals and if cleaning up her diet helps her reach those goals, then I can jump in and we can do this together.

Remember this about Whole30: you take sugar, grains and dairy out of your diet for 30 days and then reintroduce them. I did it to see if I had any food sensitivities. I don’t! Bring on the gluten! But I love that I learned how to cook, I love the feeling of accomplishment. Oh heck I have outlined it above.

So if you are interested in jumping on the bandwagon….. stay tuned. We begin on June 1st (That’s Sunday folks!) I will put up an almost daily blog filled with recipes, fueling tips, etc. And how our progress is going. I will be out and about in Rochester also to see who and where the best locally grown and prepared food is!

And if you are totally uninterested in Whole30….. don’t read! Life is so easy that way isn’t it!

How to get started, remember there are no shakes, pills, meal replacements. It’s just real food.

  • Whole30 Website. read the whole program. Sign up for the newsletter. Click here.

In this program preparation is the key. Here are some great sites to help with that.

  • Great recipes on Heath Bent
  • Nom Nom Paleo is a staple of Whole 30. click here.
  • The clothes make the girl. She even has a daily food plan. Click here.
  • Ultra Runner Girl. This is one of the few endurance athlete Whole30 / Paleo blogs. Click here.

Cookbooks / recipes.

  • Well Fed 2. There is also a Well Fed 1, but I like 2 better. Click here.
  • Whole30 on Pinterest. Click here.

That should get you started.

What I have noticed is that the majority of resources out there favor a Paleo / Whole30 / Cross fit athlete. I have not found many resources about endurance athletics. I am interested to see how I can fuel my body better in training. As I have stated many times where is the health benefit line of training 12-18 hours a week and fueling that on typical sport drinks and gels and such? I ahve gotten to the point where I fuel my training on Lara Bars and pureed organic baby food. I use Osmo as well. I feel amazing when I do that. In races thus far I use Powerbar products because I know they work, and they are easy to carry. I am okay with performing on one and training on the other because my gut can handle it.

But I am interested in diving in deeper. So that’s my bigger focus of this round. Training load is higher, what do I need to do? I have some athletes with special dietary needs as well, this helps me help them.

So join us! You can jump on our FB page eating cleaner (just search it) or feel free to contact me with any questions. Let’s Whole30 and have some fun with it. And it you are a hater….. at least I shall give ya something to hate ON!



My healthier fueling plan

Way back in October I did Whole30. I loved it. It changed nutrition for me in so many ways. Click here for some of that journey.

The purpose of Whole30 is to eliminate sugar, dairy and grain for 30 days, then gradually reintroduce them to determine if you have any food sensitivities, gluten issues…. that sort of thing. People take Whole30 into all sorts of directions. The beauty of a program like this is you take it in whatever direction you want.

I learned how to cook. I honestly didn’t know how to cook or what to cook. I learned how to really eat more vegetables. I had a pretty limited vegetable repertoire. I even learned how to fuel myself better as an athlete.

Carbohydrates are important when you are an endurance athlete. What I learned through Whole30 ( truthfully you don’t need to go through W30 to learn this….) is that carbohydrates outside of grains and breads exist! These days instead of toast in the morning I will have one of these:

Generally speaking a slice of bread contains around 27 grams of CHO (CHO= carbohydrates. In comparison one sweet potato ( sweet potatoes vary in size so this number will therefore vary) has 30 grams of CHO. A banana has around 27 g CHO. The sweet potato and or banana are more quality in my opinion for fueling.

I have also been experimenting with training fuel the past few months. As an athlete who trains anywhere from 12-18 hours a week I need to fuel those workouts in order to get the most out of them. For many years I have fueled with sugary sport drinks and gels. My teeth routinely sting after a long ride. I was interested to determine if there was a better way for me to fuel training, and possibly racing.

Here is what works for me.

  • For fluid I have found Osmo to work really well for me. I like the ingredients, I like the taste, I like how I feel on it.
  • For “gels” I use organic pureed baby food. This brand. I use the banana bluberry blend, the sweet potato apple blend, the sweet potato beet blend and the mango orange blend. I stick with the fruits and veggies, nothing else. I have found that during training these work really well. They contain 7 less grams of CHO than a powergel and 20 calories less. They are twice the volume, but I don’t care since it’s for training.
  • I don’t buy the pre and post workout drinks and mixes because I use whole food for that.
  • Some folks have tried salty balls with great success. Recipe here. I found they did not work for me. That much nut butter just sat in my stomach. But I have heard nothing but great things for others who have used them!
  • For race day nutrition I stick to my powerbar plan that was developed for me during my time at QT2. That plan has never failed me, and was made just for me. I have been able to switch back and forth between my training and race day nutrition without issue, so I can tolerate one day of sugar overload.

My concern was more from a health standpoint. In my 12-18 hours of training what am I doing to myself from a health standpoint with the sugar plan? So developing a nutrition plan that aligned with my higher nutritional standards was important to me. My health is a big deal to me. I lost it a few years ago and it’s been a long road back. Nutrition is so key to that for me.

There are a lot of ways to fuel, and each person should work to determine the method that suits them best. Here is a great article from Cristina Caldwell who is Jennie and my partner here at Valor Triathlon Project. In this article she does a great job of explaining the whole sugar issue and touches on some great points!

Happy and healthy fueling!