AIP (Paleo Autoimmune Protocol), 35, 47, 237
alcohol
Anti-Inflammatory Reset, 44
Basic Reset, 52
benefits and problems, 34
and stress, 147
on vacations, 135
Vegan Reset, 50
“What the Hell” Effect, 135
Whole30 reset, 28
allergies, as excuse, 222
Anti-Inflammatory Reset, 44–47
artificial sweeteners
Anti-Inflammatory Reset, 44
Basic Reset, 52
elimination diets, 33, 37–38, 41
Energy Reset, 47
Vegan Reset, 50
Whole30 reset, 28
autoimmune conditions, elimination diet, 35
baked goods. See sweets/treats/baked goods
Ballantyne, Sarah, 237
Basic Reset, 52–53
Baumeister, Roy, 98
beans and legumes, 28, 33, 44, 50, 64
beef, elimination diet, 33
before-and-after tests and photos, 54–55
big-picture success strategies. See success strategies, big-picture
blood sugar regulation, 119, 120
Bolen, Barbara, 238
books
on habit and change, 239
on reset diets, 236–38
Boroson, Martin, 117
boyfriends. See significant others
breathing techniques, 88
Campbell-McBride, Natasha, 238
carrageenan, 29
cheese, 43
chronic inflammatory conditions, 35, 45
citrus fruits, 33
cleaning your plate, 92
co-workers
asking for their support, 188
food-related temptations, 114
no-win situations, 187
pushback, 203–6
reset tips, 56
coffee. See caffeine
communication. See also pushback, dealing with; reset, talking about
about slipping, 151
with family during holidays, 138–39
“no, thank you,” 218–21
post-reset, 215–23
complain carefully, 210
conscious and deliberate eating, 82–84, 91–94
contemplative phase, 194
coping strategies. See success strategies
counter-regulatory eating. See “What the Hell” Effect
cravings
Craving-Buster Reset, 8, 42–44
flight attendants, 60
one bite at a time, 161
during reset, 60
and stress, 120
while dieting, 18
criticism. See pushback, dealing with
dairy
Anti-Inflammatory Reset, 44
Basic Reset, 52
elimination diets, 33, 41, 42, 43
reading labels, 42
reset, 43
Whole30 reset, 29
daytime routine, and willpower, 112–14
deep breathing, 88
defensiveness, 198, 203–4, 220
dieting
goals, 18–19
as ineffective, 4–5, 14, 17–21
distraction, as success strategy, 89
Duhigg, Charles, 106
eating disorders, 39n
eating slowly, 94
edamame, 50
80/20 rule, 156
elevator pitch, 184
Eliminate, Reduce, and Cope (E.R.C.), 121
elimination. See reset
Energy Reset, 47–49
environment, and stress reduction, 121
E.R.C. (Eliminate, Reduce, and Cope), 121
evaluation
before-and-after photos, 54–55
journals, 54
medical tests, 54
of reset, 70–73
of “worth it” foods, 82, 85, 90, 100, 226–27, 228
Facebook, 113
family. See also holidays; social connections
fear of rejection, 206–7
Food Freedom, talking about, 138–39
holiday meals, 138–40
reset, talking about, 177–95
fats, high-fat diets, 51
feeling stuck, 157–59
Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs), 33, 35, 50, 238
fitness trackers, 132
fixed mind-set, 104–5
Flanigan, Jessica, 237
flight attendants, cravings in, 60
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), 33, 35, 50, 238
food dyes, 33
food freedom, 77–85
as conscious and deliberate, xvi, xvii, 79, 82–84
enjoying food freedom, 78–80
food freedom cycle, 8
as hard (but it gets easier), 7–8
introduction, 3–9
less bad isn’t always good, 84
as lifelong journey, 6–9, 72–73, 81–82
pay attention, 79–80
questions to ask before consuming less-healthy options, 85
social graces, 83
3-step plan, 4–6
“worth it” foods, 80–81
your new way of eating, 7
food journals
identifying slow slide, 130–31
reintroduction process, 68–69
reset process, 54
sample, 131
friends. See social connections
fruit, dried, 42
functional medical practitioners, 32, 72, 235
GAPS (Gut and Psychology Syndrome) Diet, 35, 238
Gibson, Peter, 238
girlfriends. See significant others
gluten
Basic Reset, 52
physiological impact, 81
pushback, 200
reading labels, 42
Vegan Reset, 50
goals
diet goals, 18–19
Gottschall, Elaine, 237
grains
Anti-Inflammatory Reset, 44
Basic Reset, 52
elimination diets, 33
physiological impact, 34
pseudo-cereals, 51
reintroduction, 64, 65, 66, 67
and Sugar Dragon, 43
Vegan Reset, 50
Whole30 reset, 28
growth mind-set, 12, 104–6, 117
guilt and shame, 61, 94–96, 178
Gut and Psychology Syndrome (GAPS) Diet, 35, 238
habits. See also routines
overwriting old habits, 127–28
support from others, 56
time needed to make or break, 36
HAPIfork, 94
Harris, Dan, 117
Hartwig, Melissa
books by, 236
drug addiction and recovery, 12
her story, 11–15
social media handles, 239
Whole30 development, 12–13
health-care practitioners
functional medical practitioners, 32, 72, 235
getting on board, 201
medical conditions and reset, 32, 39
“healthy person” mind-set, 95, 105–6, 108, 150, 228, 233
high-fat diets, 51
holidays. See also family
don’t share specifics, 138
four-part game plan, 138–39
“if/then” plans, 140
indulging, 140–42
as trigger, 136–42
“worth it” foods, xvi–xvii, 83
home alone
binging, 150
“if/then” plans, 150
if you don’t have it, you can’t eat it, 149
laziness, 148–49
as trigger, 147–51
husbands. See significant others
IBD (inflammatory bowel disease), 238
IBS (Irritable Bowel Syndrome), diets for, 35, 238
“if/then” plans, 111–12, 140, 150
imagination, as success strategy, 89–90
immune system
Anti-Inflammatory Reset, 44–47
chronic inflammatory conditions, 35, 45, 238
stress response, 119
in-the-moment success strategies. See success strategies, in-the-moment
indulging. See also “worth it” foods
food journal, 131
on holidays, 140–42
one-bite rule, 91–92
regret, 96–98
return to regularly scheduled diet, 98–99
savoring food, 90–91
success strategy, 90–94
inflammatory bowel disease (IBD), 238
iPhones. See smartphones
Irritable Bowel Syndrome (IBS), diets for, 35, 238
jealousy, dealing with, 205–6
Journal of Abnormal Psychology, 60
journals. See food journals
language of food, 94–96
legumes and beans, 28, 33, 44, 50, 64
magnesium supplements, 122
“Marshmallow Test,” 89
medical conditions, and reset, 25, 32, 36, 54
medicine practitioners. See health-care practitioners
meditation, 116–17
metabolism, when dieting, 18
mind-set. See growth mind-set
mindfulness
conscious and deliberate eating, xvi, xvii, 79, 82–84, 91–94
one-bite rule, 91–92, 159–61, 227, 229
one-minute meditation for, 117
mini reset
holidays, 137–38
post-vacation, 136
pre-vacation, 134
role of, 161–63
mirror check, 204
Mischel, Walter, 89
moderation, difficulty of, 27
morning routine, 108
MSG, 29
Myers, Amy, 237
nighttime routine, 107–8, 110–11
no, thank you, 218–21
non-scale victories, 33
nuts and seeds, 33, 42–43, 51, 66
one-bite rule, 91–92, 159–61, 227, 229
one-moment meditation, 117
Paleo Autoimmune Protocol (AIP), 35, 47, 237
pausing, as success strategy, 94
peer pressure, 202–7
positive thinking, as success strategy, 115
post-reset diet
as conscious and deliberate, 82–83
“worth it” foods, 79–81
post-reset predicaments, 215–23
allergy alert, 222
choose your words carefully, 217
to eat or not to eat, 221–23
“no, thank you,” 218–21
The Power of Habit (Duhigg), 106
pregnancy, reset during, 144
processed foods, 52
pseudo-cereals, 51
psychological health, 121
punishment, food as, 13
pushback, dealing with, 197–213
common criticisms, 198–202
complain carefully, 210
concern for you, 202–3
countering arguments, 199–201
defensiveness, 203–4
don’t apologize, 212
don’t be preachy, 211
evade and redirect, 208
expect the best, 198
fear of rejection, 206–7
feeling left behind, 205–6
get out there, 212–13
go virtual, 210
jealousy, 205–6
mirror check, 204
peer pressure, 202–7
quoting science, 201
threat level: orange, 207–9
what not to do, 210–13
Readinger, Luc, 201
Reasoner, Jordan, 237
recipes, 47
regret, as inevitable, 96–98
reintroduction
after mini reset, 162
amounts, 81
building a life of food freedom, 72–73
vs. dieting, 60
evaluating your reset, 70–73
guidelines, 63–69
guilt, 61
ideas, 65
journal, 68–69
less healthy foods, 79–80
as lifelong practice, 81–82, 97
not missing it?, 68
one food at a time, 62–63
post-vacation, 136
reinforcement, 62–63
sample schedule, 66–67
time required, 62
Whole30, 71
“worth it” foods, 79–81
relationships. See family; significant others; social connections
relationships with food
difficulty of changing, 163–64
and failure of diets, 20
language of food, 94–96
love-hate connection, 13
yo-yo eating, 13–14
reset, initial, 23–57
added sugar, 38
Anti-Inflammatory Reset, 44–47
Basic Reset, 52–53
benefits, 54
carb-phobia, 49
chronic systemic inflammation, 45
common criticisms, 198–201
Craving-Buster Reset, 8, 42–44
cravings, 60
dairy, 43
decision factors, 24–25
design your own, 31–33
elimination, 33–40
Energy Reset, 47–49
evaluation, 70–72
in Food Freedom plan, 4–6
foods to eat, 36–37
nightshades, 46
non-scale victories, 33
not quite vegan, 51
often-problematic foods, 33–34
planning your elimination, 35–39
pre-big event, 144
recipes, 47
reset buddy, 193–95
sample resets, 40–54
steps, 24
structured elimination diets, 35, 236–38
support groups, 56
tips for success, 54–57
Vegan Reset, 50–51
reset, returning to, 155–73
all of the bad, none of the good, 162
80/20 rule, 156
every reset is different, 170–73
with family or friends, 165
feeling stuck, 157–59
increased food awareness, 172
mini reset, role of, 161–63
one day, one meal, one bite at a time, 159–61
recommendations, 166–67
regularly scheduled resets, 164–65, 166
repeat as needed, 163–65
results, 170
returning to the reset, 157
second reset, difficulty of, 167–70
tough love, 164
when it’s not easy, 157–61
when you need it, 165
yo-yo resets, 166–67
reset, talking about, 177–95
ask for support, 185–88
deep breath, 192
don’t skip out, 189
elevator pitch, 184
keep your cool, 192
lead by example, 195
positive interactions, 178–85
reset buddy, 193–95
significant others, 189–92
timing, 183
reward, food as, 12, 13, 18, 83–84
routines. See also habits
meditation, 116
morning routine, 108
pre-bed routine, 107–8
as success strategy, 106–8
SAD (Standard American Diet), 48
sample resets, 40–54
Sapolsky, Robert, 156
SCD (Specific Carbohydrate Diet), 35, 237
science, quoting, 201
seeds and nuts, 33, 42–43, 51, 66
shame and guilt, 61, 94–96, 178
Shepherd, Sue, 238
significant others
asking for their support, 187–88, 191
setting expectations, 189–91
talking about reset, 189–92
unsupportive, 192
sleep
and caffeine, 49
taking control of, 120–21
and willpower, 111
slipping. See also reset
acknowledge when you start to slip, 129
in Food Freedom plan, 4–6
it’s okay to slip, 151
slow slide, 129–33
triggers, 127–51
slow slide, 129–33
smartphones
meditation apps, 117
and sleep, 111
and willpower, 112–14
social connections. See also holidays; pushback, dealing with; reset, talking about; support networks
ask for their support, 185–88
changes due to reset, 177–78
feeling left behind/jealous, 205–6
find your tribe, 56
peer pressure, 202–7
resetting with, 165, 166, 193–95
role of food in, 178
social graces, 83
for stress reduction, 121
talking about reset, 177–95
social media
Facebook, 113
Melissa Hartwig’s handles, 239
turning off notifications, 113–14
Specific Carbohydrate Diet (SCD), 35, 237
spouses. See significant others
Standard American Diet (SAD), 48
stress
and alcohol, 147
breathing patterns, 88
chronic vs. acute, 118
control the things you can control, 120–21
and cravings, 120
from dieting, 18
80/20 rule, 156
and environment, 121
E.R.C., 121
and exercise, 121
known stressors, 143–45
let good enough be good enough, 144–45, 232
magnesium supplements for, 122
managing, 117–21
physiological response, 117–19
and psychological health, 121
shrink your world, 145
and sleep, 120–21
and social connections, 121
sources, 119
sudden stress, 145–46
as trigger, 142–47
and willpower, 120
stuck, feeling, 157–59
success. See evaluation
success strategies, big-picture, 103–23
boost your willpower, 108–17
change your diet, 110
control the things you can control, 120–21
develop routines, 106–8
growth mind-set, 104–6
happier ever after, 122–23
label yourself as a healthy person, 105–6
magnesium supplements, 122
morning routine, 108
one-moment meditation, 117
positive thinking, 115
seek growth, 106
shrink your world, 145
social media notifications, 113
stress, sources of, 119
stress management, 117–20
success strategies, for reset, 54–57
success strategies, in-the-moment, 87–101
clean your plate?, 92
deep breaths, 88
distraction, 89
imagination, 89–90
language of food, 94–96
no cheat days, 99
one-bite rule, 91–92
regret as inevitable, 96–98
return to regularly scheduled diet, 98–99
savor it, 91
take a pause, 94
waiting period, 89
when you indulge, 90–94
sugar, added
American consumption, 38
Anti-Inflammatory Reset, 44
Basic Reset, 52
elimination diets, 33, 37–38, 41
Vegan Reset, 50
Whole30 reset, 28
Sugar Dragon
dopamine as, 88
taming, 43–44
support networks
ask for support, 185–88
Interweb, 210
post-reset, 231–33
during reset, 56
reset buddy, 193–95
support groups, 232
Whole30 program, 27
sweeteners. See artificial sweeteners; sugar, added
sweets/treats/baked goods
Anti-Inflammatory Reset, 44
elimination diets, 42
reintroduction, 67
technically compliant, 29, 37, 56–57
Vegan Reset, 50
Whole30 reset, 29
tactics. See success strategies
technology
alerting to slow slide, 132
meditation apps, 117
and sleep, 111
and willpower, 112–14
tempeh, 50
10% Happier (Harris), 117
tofu, 50
tough love
Basic Reset, 52–53
get out there, 213
it’s not going to happen overnight, 8
reset is safety net, not trampoline, 164
this will be hard, 7–8
Whole30, xx
you have to follow at least the Basic Reset, 53
treats. See sweets/treats/baked goods
Trescott, Mickey, 237
tribe, find yours, 56
triggers, 127–51
acknowledge when you start to slip, 129
holidays, 136–42
home alone, 147–51
slow slide, 129–33
stress, 142–47
vacations, 133–36
vacations
alcohol, 135
pre-vacation, 134
as trigger, 133–36
during vacation, 134–35
Vegan Reset, 50–51
waiting period, as success strategy, 89
“What the Hell” Effect
and alcohol, 135
birthdays, 141
definition, 98
holiday meals, 139
post-reset predicaments, 218
post-vacation, 135
and stress, 142
whole grains. See grains
Whole30 program
as anti-inflammatory diet, 44–45
black-and-white rules, 40
description and resources, 236
“everything in moderation,” 27
ready to try it?, 31
reset rules, 28–29
specifics, 29
as Vegan Reset alternative, 51
you, on Whole30 reset, 30
willpower
Basic Reset, 52
boosting, 108–17
daytime, 112
distraction techniques, 89
and exercise, 115
“if/then” plan, 111–12
and meditation, 116–17
night before, 110–11
and poor diets, 110
positive thinking, 115
and sleep, 111
and stress, 120
and technology, 112–14
wives. See significant others
workplace issues. See co-workers
“worth it” foods
birthday indulgences, 140, 141
changing definition of, 172–73
communicating to others, 217
definition, 80–81
evaluation, 82, 85, 90, 100, 226–27, 228
food freedom, 228–29
less bad options, 84
reevaluation, 92–93
social situations, 83
Wright, Steve, 237
yo-yo resets, 166–67
Zen Habits website, 117