It's Tania here again to give you more tips for your Whole30.

I just got back from visiting my family in Victoria, BC, Canada. I asked my aunt about how she keeps healthy. Her snacking method inspired me!

She buys a bunch of different veggies, cuts them up, and takes a big baggie to work with her. That way, she has lots of healthy things to snack on all day. If she gets the munchies she won't be tempted to buy an unhealthy treat.

Personally, whenever I get lunch at Panera (they have lots of Whole30 friendly salad options - just be careful to read the dressing ingredients on their website when you choose) I am sorely tempted by their pastries. Especially since when you order an entree they always ask, "Would you like a pastry for 99 cents?" I am ashamed to say it's a 50/50 gamble whether I'll say yes or no!

I think I'll be much less tempted knowing that I have a healthy snack waiting for me in the mini fridge at work. I'll also be less tempted to go to Target on my lunch break (on the days I pack a lunch) and get a chocolate bar.

This is a great time to start this habit. You can take advantage of the last couple of weeks Farmer's Markets are open! Find a market near you.

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Having a sugar crash? Keep fruit on hand! I carried bananas with me everywhere during my Whole30. It’s not great for weight loss to eat too much fruit; however, you’re already removing so much sugar and simple carbs from your diet that some fruit won’t ruin it for you. Especially if it means avoiding soda ice cream!

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Eating out is one of the hardest things during the Whole30. Go into it knowing you’re going to have to ask your server for modifications and extra information. Also, don’t go to places you know you can’t eat Whole30! Just don’t! I make ONE caveat: I stop at McDonald’s all the time to get one item, and it is Whole30 approved. Unsweet iced tea!

If you go to an American restaurant, a good option is always a burger without the bun. Also make sure to specify no ketchup, mayo or mustard. But there’s nothing wrong with some delicious ground beef with pickles, tomato, onions, and lettuce on top. If you order french fries or sweet potato fries, make sure to ask what kind of fat they’re cooked in and (for SPF) whether there’s sugar added.

Asian restaurants are great! Yummy stir frys are my go-to here. Often Thai restaurants will cook their stir frys in coconut milk, yum! Ask for no rice; sometimes (Ginger Thai in Carytown) they’ll sub extra veggies! Again, ask about the fats used for cooking.

At Mexican restaurants, I order fajitas without the tortilla. Then it’s just a stir fry with guacamole! Make sure you ask for no cheese or sour cream. Lots of things are Whole30 friendly here. Read the ingredients and make sure you’re not getting dairy, corn, bread, or beans.

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Dr. Gregory may have had you lie on your back during the exam and hold your head slightly up form the table. This is the second test described in the following abstract. We only use the first test (CCFT) when we need to objectively document neck injury for court etc.

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