Why I Hate the Word Diet

Before I get into why I hate the word diet, I want to give a huge shout out to Perfect Fit Gear co-owner, Anita Swole for having me on her podcast, Balancing Act.  You can access the podcast through this link.  I also want to give a huge shout out to her sister, Camile Swole for summing up what was discussed during the podcast:

“Anita interviewed a soon-to-be first time competitor. Her website is bunnyflexfit.com Her definition of success will not be a trophy or a place, but her success will be the transformation her body goes through during this process. She plans on competing in the 2019 Mr. and Mrs. Natural Minnesota Bodybuilding Competition on May 24th and 25th.

“-Thinking about nutrition serving as the prevention of diseases, not just flavors of food.
– Thinking about exercise as a way to combat depression or anxiety instead of just a requirement to low body fat.”

These were the two biggest takeaways I got from listening to this weeks episode of Sowle Sisters Balancing act where Anita flew solo this episode when she talked to first-time competitor Annie Rathman!

This was SO fun to listen to for me! I actually related to her viewpoint SO much. I wish other bikini competitors would also shift focus on certain aspects of competing. They touch on
– Definition of a successful prep
– Nah- Sayers
– Getting offended
– The effects of fitness in other ways than vanity
-Thinking about nutrition serving as the prevention of diseases, not just flavors of food.
– Thinking about exercise as a way to combat depression or anxiety instead of just a requirement for low body fat.
– Life happens
-Intuitive Eating

Make to check out Annies blog she mentioned in the episode!
bunnyflexfit.com/2019/01/18/how-f…owerful-emotion/” – Camille Swole

Check out the rest of their podcasts on SoundCloud


Now, onto my definition of the word diet.

Hate is a strong word, I guess I shouldn’t say I hate the word “diet”. I would say I do hate the negative connotation with this word.

Diet, has a few different definitions within Merriam-Webster’s dictionary:



di·​et | \ ˈdī-ət  \

Definition of diet

afood and drink regularly provided or consumed
diet of fruits and vegetables
a vegetarian diet
bhabitual nourishment
links between diet and disease
cthe kind and amount of food prescribed for a person or animal for a special reason
was put on a low-sodium diet
da regimen of eating and drinking sparingly so as to reduce one’s weight
going on a diet


As I read through those definitions, what sticks out to me is the definition about how the diet is set for a definitive period of time. I feel this connotation, sets up a lot of people for failure. For example, “21-Day Fix,” how do you think you will truly make a lifestyle change and create a habit that will keep with you for the rest of your life, in 21 days? I’m not saying this diet is not effective, but it has something in common with other diets. Think about: Atkins, Zone, Keto, insert new fad diet program here. What does all of these “diets” have in common? It makes you focused, and consider what you eat before it enters your mouth. After you hit your goal of say about a 15 pound weight loss, most people think they deserve a treat, and slowly but surely go back to the way they were used to eating, and gain MORE weight back than they originally had!

This type of yo-yo dieting is not great for your body physically, and mentally. It creates this mind set of guilt with food, and a mind set of “oh I’d be much more happier, successful, a better person if I lost 15 pounds” or “I am a failure since I ate a donut”. This type of mental guilt breeds eating disorders and overtraining.

Why don’t we shift our mindset and instead of saying “I am going on a diet” to “I am creating a lifestyle change to become healthier”. The latter suggestion states your why, and shows it isn’t for a finite period of time. I think this type of answer would defeat any type of naysayer telling you that you do not need to diet.

I like Whole30’s approach of defeating naysayers, you tell them you’re doing a 30 day experiment to understand how to nourish your body properly. What is the person that says, “look at you being healthy” going to say to that?

There is no “quick fix” to lifestyle changes and becoming physically fit. It is feeding into out instant gratification culture and society, but unfortunately body composition change is driven through hard work, and consistent dedication. Body composition change does not come from a short, finite period of time.


Thanks for listening to my rant. I think this is an important message for people to understand you can’t just drink Slimfast for 3 weeks and keep the weight off for the rest of your life.

Quiet consistency is how you drive change, and become your best self physically and mentally.

With gratitude, thank you so much for reading. Please comment on your thoughts about the word diet and your definition.

Eating Out on Whole30

Day 9 Whole30 for me, and first meal I ate at a restaurant today. I have a few tips on how to manage eating at a restaurant while on Whole30.

  • Look at their menu online. Check to see if they have a gluten free menu.
  • See if there is anything available that you could easily remove grain and dairy from.
  • Be very polite to the server and ask for their help and suggestions.
  • Come up with a plan of attack for the meal and with at least two options.
  • Be very appreciative of the server if they speak to the chef and ensure your order is made correctly.

Here’s how I managed my lunch today. I viewed the restaurant’s menu online and was pleasantly surprised to see a gluten free menu. I also saw a dish that didn’t include cheese in it! It was a grilled salmon fillet, brushed with lemon butter, served with mashed potatoes and asparagus. Knowing I couldn’t eat butter, I had to ask for the salmon to be cooked in oil instead. Assuming the mashed potatoes were made in bulk with butter and sour cream, I scoured the menu to see if there was a different potato I could eat. I was pleasantly surprised to see the offered roasted fingerling potatoes. However, there’s a chance butter could be in that recipe as well. So I decided if that wasn’t possible, sub more asparagus. When the server came over I was very polite, and told her my dietary restrictions. I asked politely if the salmon could be brushed with oil instead of butter, and requested for the mashed potatoes to be subbed with roasted fingerling potatoes if they could be cooked with oil instead of butter. I also gave the option if the kitchen couldn’t accommodate that, to please sub extra asparagus. Lastly, I requested for the asparagus to be steamed or cooked in oil.

I’m happy to report everything came out perfect at the restaurant. It is about adapting and know what is and isn’t possible. I was a little sad to not see a potato on my plate, but I am happy the kitchen was willing to work around Whole30 rules.

I’m learning that adapting is really helpful during a Whole30. When I come home from work, I put my lunch containers in the dishwasher and pack my next day’s breakfast and lunch. Monday night I had a dilemma. I was out of my egg bake! Oh no! Could I prep more of that and get to my volunteer meeting by 6:30pm? I think I can… I think I can… So I did! Then another road block, my 9×13 pan was dirty. I also noticed I only had 6 eggs left over. What was a girl supposed to do?


I had a glass 8×8 baking dish clean and made a smaller egg bake with 6 eggs and made 4 servings. Ahhh, at last, breakfast is taken care of.

Then Tuesday night comes, I realize I ate my last portion of my sloppy joe in a bowl for dinner! Whatever am I supposed to do? Benji has puppy class tonight, I don’t have time to make anything!

Low and behold…trusty Walmart has frozen Whole30 meals now available. In my previous Whole30’s, this was never an option for me! Check out my findings:

Three different options available! The first two have the whole30 approved sticker on them. The last one doesn’t have the sticker, but it is Paleo certified and when you check the ingredients, it is squeaky clean!

You may be thinking, Annie, you just had lunch at a restaurant, why did you have to buy a frozen meal for lunch? Great question, and this is something that will stop you from derailing your Whole30. What if my lunch date cancelled last minute? What was I supposed to eat? I’m very fortunate I have a cafeteria at my work I could make a compliant salad from, but that is the least exciting thing I could get downstairs. Whole30 isn’t just about adaptation, but it is about preparation and knowing yourself and boundaries. I knew if I had the option to get something compliant from the cafeteria, I still would, but I would be tempted from all the other non-compliant meals available. I would also think of my meal as lack-luster and would be jealous of everyone else eating all the sugar, carbs and dairy.

Day 9 is almost done, and I am almost 1/3rd of the way through Whole30. It’s not so bad. I will be having one of the frozen meals tonight and will update on what I think about them! That’s all for now.

Whole30 Breakfast Egg Bake

Alright guys, round 3 here I come! Tomorrow, I will be embarking on my third Whole30 and I am so excited for it to be the catalyst of my body transformation for my bikini show.

Image result for january whole30

I’d like to consider myself a Whole30 veteran by now, but I’ll be honest, there is so much more for me to learn. I would like to share with everyone, my favorite egg bake that got me through my last Whole30’s, and something I consistently eat as a part of my #foodfreedom.

This recipe is so easy and inter-changeable, it is a go-to for me. It makes a full 6 servings, and it is LOADED with veggies and protein. Slap some Frank’s Red Hot on top, and man you have a very filing breakfast that will keep you satiated until lunch!

This is what I used today: eggs, bell pepper, spinach, onion, mushroom, and aidell’s chicken and apple sausage.

First, preheat your oven to 350 degrees Fahrenheit and prepare a 9×13 glass pan with Ghee or Whole30 compliant spray oil. I start by chopping the bell peppers, you only need about a cup to a cup and a half of diced bell pepper. However, it’s easy to chop everything at once and you’ll thank yourself later. I chop all the bell peppers down into match sticks, save about half of them in a plastic baggie, and then dice them further. I chopped the 1/2 of a red onion I had left over (you can use any type of onion in this recipe), and then chopped 2 Aidell’s sausages into coins.

Prepped pepper, onion, and sausage

Next, wilt your spinach in a large sauté pan on medium-high with about a tablespoon of olive oil. (Please, I beg of you, do not use vegetable or canola oil! These are toxic to your brain!!) Feel free to use a lot of spinach, because it will wilt and become at least 1/3 of the size of what it was.

I used about half a container of baby spinach I bought from Aldi.
It looks like a lot, but sauté for about 3-5 minutes and it will become very small.

Once the spinach is wilted, add in mushrooms, and your prepared veggies and sausage. I like buying pre-sliced onions, you might as well make Whole30 as easy as possible as you can, right?

Stir this mixture for about 5-8 minutes and let the juices from the bell pepper release and get a caramelized color on the mushrooms and sausage. Meanwhile, start cracking eggs into a large mixing bowl (one with a spout is helpful for this recipe). I find that 9 eggs is my magic number.

Make sure you season! I season the veggies and sausage with salt, pepper, and garlic powder. I season the eggs with the same, and add in some smoked paprika. Scramble the eggs, and then mix in your sautéed veggies and sausage.

Give the mixing bowl a nice stir, and the pour the egg mixture into your prepared pan. Pop in the oven for 30 minutes at 350, and bam! You have your egg bake!

What it looks like when it comes out of the oven.

I let the pan cool on my stove top for about 10-20 minutes, and then I cut the pan into 6 slices. I do one cut through the middle (Hamburger-style, half way on the 9″). Then, I make two cuts to the 13″ side, cutting the bake into 6ths.

Then find about 6 smallish meal prep containers, and you have breakfast made for almost the entire week! To reheat, pop in the microwave for 1 minute 15 seconds. I highly recommend adding Frank’s Red Hot.


Prep time: 5 minutes Cook Time: 40 Minutes Servings: 6


  • 3 cups spinach
  • 1.5 cups diced bell pepper
  • 1/2 small onion, diced
  • 2/3 cup sliced mushroom
  • 2 Aidell’s Chicken and Apple Sausage Links, sliced into coins
  • 1 Tb Olive Oil
  • 2 tsp salt
  • 2 tsp pepper
  • 1 tsp garlic powder
  • 1 tsp smoked paprika (normal paprika is fine too)


  1. Preheat Oven to 350 Degrees Fahrenheit
  2. Prep a 9 x 13″ glass baking dish with Ghee, or Whole30 Compliant Spray Oil
  3. Heat a large sauté pan over medium high heat and add olive oil.
  4. Wilt spinach in sauté pan (approx 3-5 minutes)
  5. Add in prepped veggies and sausage to sauté pan, stir gently for 5-8 minutes.
  6. Crack 9 eggs into a large mixing bowl.
  7. Season veggies with 1 tsp salt, 1 tsp pepper.
  8. Season eggs with 1 tsp salt, 1 tsp pepper, 1 tsp garlic powder, and 1 tsp smoked paprika.
  9. Whisked eggs and seasonings together. Add in veggies and sausage from pan to whisked eggs.
  10. Stir veggies into egg mixture, and pour into prepared baking dish.
  11. Bake in oven for 30 minutes at 350.
  12. Let cool for 10-20 minutes
  13. Slice into 6 servings.