The Whole30, Version 2.0
Last year, we proposed a squeaky clean eating program designed to “change your life in 30 days”. The response on the blog was overwhelming. Hundreds of people participated, following the “rules” inspired by the experience we had when we completed our own 30 day nutritional program. It wasn’t long before testimonial after testimonial began rolling in – body composition started changing, gym performance went through the roof, medical biomarkers began to improve and a whole bevy of physical ailments and conditions were miraculously “cured”. In July 2009, the Whole30 was born, and became the foundation of the nutrition for our Whole9 practice.
And now we’re back almost one year later to launch the program again. First timers are welcome. Repeaters who may have started off strong but slipped back into old habits are encouraged. Bring your Mom, bring your book club, bring your whole gym… because for the next 30 days, the Whole9 site is your nutritional source of motivation, support, advice and direction.
THE SUMMARY
Certain food groups (like grains, dairy and legumes) are probably having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent (or non-existent)? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you train, or are pretty lean but still have a little extra puff on your midsection? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you? Strip them from your diet completely. Cut out all the inflammatory, insulin-spiking, calorie-dense, nutritionally sparse food groups for a full 30 days and let your body heal, recover and reset from whatever effects those foods may be provoking. What, exactly, does that mean? Super strict, by-the-book, 100% Whole30 for the next 30 days.
WHY?
First and foremost, this will change your life. We cannot possibly put enough emphasis on this simple fact. This. Will. Change. Your. Life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and hundreds of people have since done it, and it changed our lives (and their lives) in a very permanent fashion.
WHAT?
So what does “Whole30” mean? This is the plan we have created, in as much detail as we can provide.
Eat real food – meat, fish, eggs, vegetables, some fruit, and good fat from nuts, seeds, coconut, olives/olive oil and avocado. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.
1. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).
2. Do not eat grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
3. Do not eat legumes. This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)
4. Do not eat or add sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.
5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.
6. Do not drink alcohol, in any form.
7. Do not eat white potatoes. It’s kind of arbitrary, but one, they’re a nightshade, and two, sweet potatoes and yams are a more nutrient-dense option, so go for those instead. (On that note, if you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)
8. Most importantly… do not try to shove your old, crappy diet into a shiny new Whole30 mold. This means no “Paleo-fying” existing less-than-healthy recipes – no “Paleo” pancakes, pizza or Fudge Babies.
A few concessions, based on our experience, and those of our clients. These are less than optimal foods that we are okay with you including in moderation.
1. Processed Meat. On occasion, we are okay with organic chicken sausage (these are nitrate, dairy, gluten and casein-free), and high quality bacon, deli meat, and jerky.
2. Nuts. We do not want you cracking out on nuts and nut butters, people. Sunbutter is acceptable – buy the organic (no sugar added) if possible.
3. Dried Fruit. In general, careful with the fruit. Use dried fruit and Larabars in serious moderation, and only if it doesn’t send you running for the nearest candy dish.
4. Non-”Paleo” Vegetables. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your veggies.
5. Coffee and black tea. We’re okay with coffee (black, or with a little coconut milk) in moderation, and only if it doesn’t interfere with sleep. Usually, that means none after noon. If you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tee for the 30 day period as well.
6. Vinegar. While it’s technically not “Paleo”, we’re fine with using it in small quantities as a salad dressing or in salsa.
7. Salt. While some “approved” foods like olives or bacon will have some salt in them, go easy when adding salt to your food.
HOW?
Now that you have the basic plan, you need to know how to implement it. It’s simple, actually.
Start now. Today. This minute. Count out thirty days, go immediately to your local health food store, farmer’s market or grocer and stock up on things you’ll be eating. And then… go. Cold turkey, just start. It’s the only way to do it. If you give yourself excuses or reasons to put it off, you may never begin. Do it now.
Your only job for the next 30 days is to focus on food choices. You don’t need to weigh or measure, you don’t need to Zone. Just figure out how to eat like this in any setting, any special circumstance, for the next 30 days. Your only job? Eat. Good. Food.
The only way this will work is if you give it the full thirty days. Anything less and you are selling yourself – and your results – short. The first few days (at least) will be tough, as your body heals and adjusts to this new way of eating and your brain wraps itself around going without all those sweet tastes and sugar-driven energy spikes. And while you may start to feel better after a week or two… the healing process takes significantly longer. In addition, the mental addiction and emotional connections to sugary foods, large amounts of carbohydrates and over-the-top, chemically-altered flavors is going to take a lot longer to overcome. Stick with it, be patient with yourself, and commit to the full program.
This is not a “challenge”. If you’re just looking for a 30 day test of mental toughness before going back to your beer and pizza on day 31, go somewhere else. We want you to THINK about what you’re eating, why you’re eating it and how it makes you feel every step of the way. We want you to think about what you’re NOT eating, and how those foods may have been negatively affecting you. And we want you to commit to sticking with it for as long as it takes for the magic to happen.
At some point, we promise you… the magic will happen. Your energy levels will increase and stabilize, and you’ll feel just as good first thing in the morning as you do at the peak of your day. Your body composition will start to change – even if you don’t cut calories (and we encourage you not to). Your performance in the gym will improve, and your recovery will skyrocket. Conditions, ailments, aches and pains will miraculously start to improve. And through all of it, you’ll be eating delicious, fresh, natural, real food… things that you will come to realize DO taste good, and are both satiating and mentally satisfying.
The final caveat: this requires full buy-in, and 100% commitment. That means no cheating. Just ONE “cheat” could irritate your digestive tract and promote an inflammatory response, or provoke an insulin spike which sends you straight to the nearest vending machine for a Coke. A single cheat will ruin the effect of the “reset button” you are trying to push. This isn’t Whole9 playing the tough guy. This is a FACT, born of education and experience. The only way this will work is if you give it the full thirty days, without a single, solitary “cheat”.
WHERE?
Right here on the Whole9 site. Come to our house, sign up for the month and post back here as often as you like. We’ll provide the forum for the next 30 days. Post your progress, your results, share good recipes, ask questions. Tell us how good you look, how much better you feel, how much energy you have. Inspire each other. Support each other. Fist bumps all around for those of you who finish out the full 30 days. Right here, right now. Let’s do this.
TOUGH LOVE
Here comes the tough love. This is for those of you who are considering taking on this life-changing month, but aren’t sure you can actually pull it off, cheat free, for a full 30 days. This is for the people who have tried this before, but who “slipped” or “fell off the wagon” or “just HAD to eat (fill in food here) because of this (fill in event here)”. This is for you.
1. It is not hard. Don’t you dare tell us this is hard. Giving up heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard. You won’t get any coddling, and you won’t get any sympathy for your “struggles”. Because if we (Dallas and Melissa) can do this while living out of a car on our road trip, relying on a restaurant or a cooler for 90% of our meals, while constantly socializing for business, YOU HAVE NO EXCUSE. It’s only thirty days, and it’s for the most important cause on earth – the only physical body you will ever have in this lifetime. So suck it up and join us.
2. Don’t tell us you “slipped”. Unless you physically tripped and your face landed in a box of Krispy Kremes, you DID NOT SLIP. You made a choice to eat something of poor quality. It’s always a choice, so do not phrase it as if you had an accident. Commit here, 100%, for the full 30 days, or go somewhere else.
3. You never, ever, ever HAVE to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no (or make your Mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company outing or the Fourth of July does not mean you have to eat anything. It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 10th grade.
4. This does require a bit of effort, people. If you’re cutting grains, legumes and dairy for the first time, you have to replace those calories with something. You have to make sure you’re eating enough, that your vitamins and nutrients are balanced, that you’re getting enough protein, fat and carbohydrates. You’ll have to figure out what to eat for lunch, how to order at a restaurant and how often you’ll need to grocery shop. There are a ton of good resources search-able on this site, and Googling “Paleo Recipes” is a great place to start. We’ll give you plenty of resources here, but take responsibility for your own plan. Improved health, fitness and performance doesn’t happen just because you’re now taking a pass on chocolate milk.
SUMMARY
If just one person changes his or her life – just one – this entire series of posts will be well worth our time and energy. If this is anything like last time, hundreds of you will take this seriously, and see amazing results in unexpected areas of your life. We want you to participate. If this is the only commitment you make this year, do it. It’s that important. We believe in it that much. It changed our lives, and we want it to change yours too.
There are plenty of “Paleo challenges” out there – things that sound a lot like the Whole30, that promise you’ll “look, feel and perform” better. They give you more of what you want – arbitrary points or a burpee penance for cheating, acceptable alcohol choices “if you must drink” or dark chocolate approval if it’s “pure”. But here at Whole9, we’ve built our entire business around telling you what you need, not what you want. We will not pander to you here. We will tell you what we know to be true, based on literally hundreds of testimonials and clients’ real results. Programs that offer built-in cheats or rationalizations for less than healthy food choices simply do not work long-term. They don’t teach you anything about how the foods you are eating are affecting you, and they don’t do anything to help you change your habits, patterns and behaviors. The Whole30 program has been in motion for almost a year, with participants all across the world – and has measurable, real-life, sustainable results to back up our claims.
Post questions to comments. Post your commitment, if you’re up for it. (Just make sure you re-read the Tough Love portion again before you sign up.) Start the Whole30 with us today.
Welcome aboard.
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I’m half way through the Whole 30 but last night we went to a Blue Jay’s game and I had a sausage with no bread with roasted peppers and onions and green olives on the side. Half way through the game I was getting really hungry so I decided to go buy some nuts. It was until I had cracked open about a handful that I realised I was eating PEANUTS – ughhh!!! I dont know why it didnt connect for me that PEANUTS were on the bad list.
So…here is my question @ Dallas and Melissa, I have been feeling great doing the Whole 30 and with the exception of last night, have been conscious of my food choices. With that being said, do I start from Day One all over?? or just continue with the program to the end??
One more question for everyone: I have a hard time getting veggies into my first two meals of the day (i find it easier for dinner) and often resort to fruit, especially in the morning. Any suggestions for quick veggies to add to meals as opposed to baby carrots??
thanks!
This is my first intro post – I’ll keep it short. I haven’t started yet, but tomorrow will by my first full day of Whole30… Good job everyone, I hope to achieve the same!
I did this for 60 days straight no cheats. This included 3 weeks in the field, I am in the Infantry. Those three weeks were hell, the army really likes to feed us tons of sugar and grain. My soldiers really supported me and gave me their fruit and extra protein. At the end of my sixty days I went from 250lbs to 215lbs, with a reduction of 12% body fat. My Fitness test went from 65 pushups, 60 situps, 17:00 2 mile time to 80 pushups, 70 situps, and an incredible 14:00 2 mile time.
Great job Josh!
Sandi, sliced bell peppers are great for breakfast, even celery. Kohlrabi is good too for lunch. It kind of tastes like cabbage. A lot of times I mix onion, peppers and spinach in my eggs. Just some thoughts.
Good luck David.
I don’t want Dallas and Melissa to think for one moment that I have jumped ship. I have been grateful each day for the numerous posts that I receive on my phone. People’s recipes are very much appreciated and delicious- keep them coming. I have been “on the journey” (whole30) since the beginning of august (not counting days.) There have been many times I have found myself thinking of straying, but think of what I learned about the effects of non-approved foods on my body, and have managed to stay clean. I do have a dark chocolate bar on the counter for a day when/if…. I haven’t thought it was worth it just to satisfy a passing craving. I am sleeping better and was told my skin and eyes look brighter! My husband has also been surprisingly good about eating mostly approved foods. I admit I sometimes get irritated when he chooses to eat a bit of cheese or milk.
The other day I was proud of myself at work- amidst a sea of pastries, homemade cupcakes, and fried food I went and got a Lara bar. I did hold a bite of brownie in my hand for 20 seconds (hoping it would absorb into my skin instead of going into my mouth). I eventually put it down despite my co-workers encouragement to eat it and join in their self-inflicted guilt.
Sandi – Like Peggie, I like adding onions, peppers, and/or zucchini into my eggs; spinach is awesome, too. I know some folks that do coconut-oil-sautéed greens (and coconut aminos) in the morning, like bok choy, kale, etc… I like ‘em, but I rarely get motivated enough to make ‘em. Now that I live where farmer’s markets are plentiful (Austin), I plan to get on those more.
Salads are king, too. Jicama, cucumbers, carrots, broccoli… the list goes on.
As far as starting over with your 30 days or not, I’ll leave that one to Moxy-Boss.
David – welcome aboard! Lean on the community if you get stuck, of course… and get some!
Josh – right on, brother. Thanks for your service… and keep up the good choices!
Kirsten – wow, that’s what I call “staring down the beast!” I admit, I’ve done the hold-it-and-put-it-back-down-again dance myself. I often walk by the ice cream section in the store and gaze longingly through the glass doors at the treasures within…
What constitutes “cracking out on nuts?” Personally, the only nuts I’ve ever really eaten compulsively are honey-roasted peanuts (somehow, I don’t think that will be a problem right now…). But if I’m really, really hungry (like dizzy and tired and with a grumbly tummy), pretty much the only thing I can keep at my desk are nuts and dried fruit (all the jerky I can find locally has sugar in it). Yeah, what I really want is some meat, but that’s not an option, so is having a handful of nuts at those times a problem? Maybe an apple? Just now, I was desperate and wanted to get a run in before lunch, so I grabbed a handful of almonds and I already feel warmer and more focused than I did 5 minutes ago.
It seems to me that, if I’m feeling desperate, a time when I used to hit the vending machine for chips or candy, and I’m reaching for almonds instead, that’s a good thing, right?
@Jenn – sounds like you’re able to limit your nut intake really well. Yes, almonds are a great snack option. One of the reasons they say not to “crack out on nuts” is that some people *cough, cough* (me!) have a tendency to mindlessly eat 1/2 a pound of them in one sitting. Because they’re so easy and require no preparation, they can easily turn into a Whole30-approved version of a “bag of chips” and keep you from reaching for vegetables or meat, which would be less easily eaten in large quantities.
Personally, I love the “Just a Handful of Raw Almonds” from Trader Joe’s. They’re preportioned snack packs of almonds, so I usually bring one to work to snack on during the day. I’ve learned not to buy the pound bags or it’ll be gone in a few days.
Keep up the great work! Sounds like you’re doing well. I’m sure some other people have some recommendations for snacking during the work day. If you have a refrigerator, it’s super easy to bring cut up veggies w/ salsa or guac!
Marianne,
Looking forward to meeting you in October!
Christie,
MAJOR props to you for committing to a “Whole60″… We LOVE to hear stories like yours about how awesome you feel AND how sustainable this is. Ultimately, no matter how good a program is, if it’s not sane and sustainable, what’s the use? So we’re glad that you (and hundreds of other folks) have found this to be such a good long-term plan for how to eat… forever.
Annette,
Okay, I think I might have done you a disservice… My point was not to make you crazy thinking about the free radical production of cooking meat. I just wanted to make the point that it IS a factor. Cooking meat “faster” is better, so baking a chicken or turkey isn’t your best bet. Also, using a crock pot is better than baking since the crock pot doesn’t expose the meat to air as much (same concept for eggs – poaching or hard-boiling eggs is better than frying or scrambling). There’s no “guideline” on how long to cook meat, but just think about the mean combination of heat and air, and ask yourself if there’s a better way to cook the meat. We recommend pan-searing steaks, and pan-frying poultry in coconut oil (versus slow-baking or grilling). There’s also the consideration of meat quality – start hunting out better sources. Start at the farmers market or natural foods store. But… don’t let it make you nuts ;)
Peggie,
Sounds like you need to eat more! Plan ahead, and always have some good protein sources, veggies, and good fats on hand. 1000 calories isn’t NEARLY enough. If you’re hungry, EAT GOOD FOOD. It’s that easy.
Rachel,
Welcome aboard the Whole30 Train!
Sandi,
While a few peanuts won’t technically KILL you, it can promote inflammation in your body and promote some of the symptoms that you wanted to alleviate with the Whole30. Ultimately, the decision to restart or not will be up to you. Remember, this program is intended to be a jump-start into a new way of eating, so where you “start” and “finish” the Whole30 is pretty arbitrary. One woman (Christie) committed to a “Whole60″, so you could draw inspiration from her public commitment. Up to you, though. On veggies: read our “Cooler” post for ideas. http://whole9life.com/2010/06/whats-in-your-cooler/
Josh,
WOW. That is AMAZING. Spread the word, dude. Your army brothers need better nutrition to optimally support the demands of their jobs. Thanks for sharing your experience.
Kirsten,
Glad you’re still on board! I was wondering what you were up to… Also glad to hear that Gustavo is still (kinda) on board. Stay strong – practice makes, well, easier. Be well.
Jenn,
Pack some chicken breast or even deli turkey to eat when you’re hungry. Smoked salmon is another awesome portable protein source (it’s DELICIOUS with some cut-up honeydew melon!). Also, vary the nuts you eat – macadamias, hazelnuts, almonds, pecans, etc. Minimize your walnut and sesame/pumpkin/sunflower seed consumption, though. (They contain a LOT of pro-inflammatory omega-6 fats.) Variety is good, with nuts and with food in general.
Okay, maybe it’s just because I’ve been so hungry all day AND I went for a 3-mile run at noon, but my lunch today is the best ever. Can I call it the Whole6-layer lunch? It’s kale on the bottom, with a layer of roasted butternut squash on that. Nuke those two layers for a minute, then put on sliced red and green bell pepper, broccoli sprouts, then a layer of canned wild salmon, and a layer of sliced avocado. This might be my go-to paleo lunch. And, excepting the salmon and avocado, it’s all local!
Dallas, thanks for the suggestions. We don’t buy a whole lot of extra meat, since it’s kind of expensive, but I figure I can pick up a pack or two of smoked salmon (or like half a dozen extra cans) for the money I’ve been spending on macadamia nuts. I just wish I could find local jerky that doesn’t have sugar in it!
Day 1 did not go so well….. everything was fine until it became dinner time and I think I made the mistake of not eating enough throughout the day… then I discovered the wonderful deliciousness of jicama and guacamole and proceeded to crack out until I felt sick…. who the heck does that??? This is the kind of habit I hope to break through this. grr….
Jenn – that meal sounds incredible. Thanks for sharing. I am going to have to try it.
Catherine – it will get better. Don’t give up.
Day 3 for me has been great. Starting to get a little hungry, so before my workout and when I get home from work (about half an hour) I plan on having a few boiled eggs and some tomatoes drizzled with olive oil.
Day one has been sooo interesting, starting out at a restaurant and ordering a veggie frittata, “no cheese”.
Well, it came with the cheese by mistake, melty and oozy and I had a real quick talk with myself.”It’s either today or never. day one is NOW. No ‘Try”, just ‘DO”.So I quietly walked the plate back to the kitchen and asked for another one without cheese. clean fresh greens on the side to boot. Just making that commitment right then and there and resisting the saliva laced temptation is empowering. I am also loving the on going comments!
@Dallas,
Thanks for the feedback on the cacao. No worries about it being a way of sneaking fruit in. I stick to one square of 100% cacao dipped in coconut milk. It’s particularly delicious after letting the coconut milk thicken up a bit in the refrigerator.
Day 3 finished strong, chicken breast with a ton of sauteed veggies in coconut oil. Had summer squash, peppers, onion, basil, parsley, hot peppers, and carrots. Sooo good. That will be my lunch for tomorrow as well.
Chris I want that concoction right NOW!
OMG Anita – Good for you.
jenn – great idea. love how you layered your lunch. sounds delicious!!! going to have to try. I have not been eating butternut squash. LIke that I’m trying new vegtables. see if the farmers market has some next trip.
I started this a little while ago (on day 11 today) and I had no idea people were still posting to this. This makes me feel a lot less alone. The 1st 3-4 days were the toughest for me so far physically – headaches, cravings, etc. But I also felt to be at my strongest mentally because I’d just committed to it. I’m definitely feeling much better and have only experienced a few cravings that caught me off guard recently. Overall, I go through the day much more consistent energy levels. A few social commitments and other things are looming and making me nervous. But so far, so good.
Good Morning! Today I am signing up for my second round of the whole 30. I have been tossing it around for a few weeks because I felt so awesome eating Paleo and then I fell off the Paleo wagon big time! This past week I have eaten more grains and dairy then I have in about 5 months. This morning I woke up feeling swollen and really lethargic. Right now I am committing to another 30 days!
SO happy there is a support system here! I’m going it alone and hope to lead my clients into feeling fabulous!
Can’t wait until I wake up at 5am feeling like I’m ready for the day….3,2,1 GO!
Day 4 – so far so good. Am starting to get some of the detox crap going on, the sinus drain, slight headache, a little tired, but other than that feel really good. Prepared for the day.
I have a question regarding Edamame – Is it Whole30 Approved similar to Green Beans/Sugar Snap Peas?
I have a feeling that the answer is “No, it is a legume”. . . but I’m hoping not!!
I did a quick internet search, and I can see that it’s a legume, so I just want to confirm that it is not Whole30 approved like Green Beans are.
If the answer is “No, it’s a legume” – hopefully this post will help others to avoid making the same mistake that I made yesterday inadvertantly!!
The final day of my business trip (yesterday), I was invited out to lunch with several of the Sr. Partners. Building rapport and working relationships with other members of my company is very important to me both personally, and as a part of my carreer. I did not want to be the person to order a dish with 15 revisions, and give them the impression that I was high-maintenance! We went to a very nice Sushi restaurant. I used to LOVE Sushi Nigri & Rolls, but am happy to say that the rolls/ect on the menu didn’t even tempt me :) I scanned the menu, and found the “Seafood Salad”, which was a bed of fresh greens topped with Avocado, Sauteed shrimp and calamari, and an asian dressing. I was easily able to make this Whole30 compliant by simply asking that they hold the dressing, and saute the Seafood only in olive oil. (And btw – it was AWESOME!!)
As an afterthought, I also ordered a bowl of steamed edamame as an appetizer so that I would not appear “rude” by refusing food as everyone else was sharing appetizers of Sushi Rolls & Tempura. I thought to myself – “Hey, and I’m increasing my veggie intake to boot – yay!”
I had eaten about half of the Edamame when I suddenly had the realization that I was eating . . Soy BEANS. . . which I’m pretty sure are legumes. . . CRAP! Here I was thinking “veggie” and instead was eating “legume” . . . darn it!
Yesterday was Day 28, and I had already planned on extending my Whole30 to a Whole60 (July 29-Sept 26), so I didn’t let that send me off of the wagon or anything – My plan remains the same – and in the big scheme of things, it’s really not the end of the world – but I am just asking for clarification because I don’t want to say at the end of this “I’ve completed 60 days of the Whole30″ if I inadvertantly ate something that isn’t Whole30 approved ;)
Thanks!
Hi Melissa and Dallas, remember me, the banana ‘ice cream’ enthusiast? I couldn’t join in on the Whole30 when you wrote the Sugar Tantrum post, but after months of stalking this board and 8 weeks of domestic and international travel followed by several weeks of recovery from antibiotic use, I’m ready to get on board. In many ways I’m starting at square one- I am just getting back in Crossfit after a 5-month hiatus, and also quitting sugar cold turkey. I am actually REALLY excited about doing this because I have a longstanding history of emotional eating that is closely linked to sugar. I am a huge ‘foodie’, and have spent a lot of time cooking, baking, and farming in both the occupational and personal spheres and my relationship to food has waxed and waned between healthy and addictive. Right now I’m really ready to commit to making some more changes to push things to the positive side of that spectrum for the long haul.
About a year and half ago I gave up gluten because I found that I had a systemic reaction to it that was seriously affecting my quality of life. As much as I love baking and eating bread and pastries, I love how good I’ve felt since being gluten-free even more. While I felt different within a month of giving up gluten, It was a continual healing process and took at least 8 months before I noticed some of the more subtle changes (waking up feeling rested, happier, more stable mood, more consistent energy), so I know that with the Whole30 how I feel will shift over a period of time.
I’m on day 4 now, and feeling challenged by crankiness, tiredness, spacey, and general lack of motivation (but not food choices, i don’t even want ice cream right now). I know that this is partly due to getting off sugar and not using ANY food in an addictive manner, and it’s nice to actually CONNECT with my emotions rather than eating them away. I generally feel at ease with the food choices and shopping/cooking- I’m eating lots of fat and protein through fish, grass-fed beef, eggs, olives, avocados, coconut milk and oil, little bit of nuts, and also eating a lot of veggies and some fresh fruit. It’s the tiredness that is more troublesome. This morning when I woke up my body felt really out of whack- like how I feel when I’m hypoglycemic- spacey, a little shaky, and physically weak. I ate a really dense breakfast (locally made natural sausage, carrots, baba ganoush, melon), but hours later I still feel like I’m recovering from low blood sugar. I’m guessing that this may be part of the process of re-sensitizing my insulin response. How long should I expect to struggle with this sort of thing, and should I be eating something before I go to bed to help prevent waking up feeling trashed? Also, I sometimes have a hard time telling if I’m hungry or if I’m just missing the feeling of fullness that I used to get from grain products- any advice there?
Sorry for the super long post, I just wanted to give ya’ll some background and get some feedback so I can stay on track for the long-term!
Results of limited Research regarding Edamame (Soy BEANS!!)
Okay, so I’m going to assume that a little simple research confirms that most likely, Edamame is NOT Whole30 approved – and for good reason. (Of course, Dallas or Melissa, Please correct me if I’m wrong!)
Apparently, Soy beans contain a ton of “anti-nutrients” – more so than most legumes. To make matters worse, the particular kind of anti-nutrients contained in soybeans are not removed by cooking them. . . yikes!
My research informed me that Soy beans contain Enzyme Inhibitors which block the action of enzymes that are needed for protein digestion. In other words, these prevent our bodies from absorbing proteins and amino acids in our foods – No Bueno!
Additionally, soy beans contain Phytic Acids which block the uptake of essential minerals in the intestinal tract – blocking aborption of these minerals by our bodies – in other words, the good stuff like Calcium, Magnesium, Copper, Iron, and Zinc that we would normally obtain from our foods is not able to be absorbed by our bodies when Phytic Acids are present, and instead is passed straight through in our waste. . . Ick!
Finally, Soy beans contain Goitrogens, which can suppress thyroid function. . . again – Wow – No Bueno :(
So I’d say that my inadvertant slip up yesterday definitely broke my Whole30, as I’m sure that there were some negative reactions within my body as a response to the Edamame, which interfered with the healing cycle that I was trying to complete – but that’s okay – upward and onward – I’m gonna stick with it the remainder of the 60 days, and I’ll just call it a Whole 28/32 :)
Oh, and I looked at several different sites when researching this info, but most of it was found here: http://www.mercola.com/article/soy/avoid_soy.htm
Day 18…Feeling great and really enjoying the cooking and all new variety of foods.
Heading away for the weekend and getting ready to pack up my meals.
North Conway and no Elvios…..its almost illegal but I will stay focused!
Soy also contains estrogen-like compounds which make me crazy if I eat too much soy. When I convinced myself I was lactose intolerant and switched over to having multiple servings per day of soy dairy substitute, I had similar symptoms to when I was on a birth control pill that was too high dose. Mood swings, and just general craziness. According to Sally Fallon (Weston A. Price Foundation fearless leader), Buddhist monks supposedly started eating soy to suppress libido, not because of some proscribed vegetarianism (the Buddha actually frowned upon vegetarianism).
@Peggy and Susan,
I had some of te same crankiness, headaches, etc early on and it trailed off around day 4, so hopefully you’re about to get past that. I did notice that if a headache came on after that initial detox, it meant I just needed to drink water and eat something.
I now worry more about the social situations and habits that go with them. I also just learned that I’ll need to travel for what will be a high stress “personal life” issue. We’ll see how I hold up in airports and hospitals! Right now, I’m wishing I had ordered some paleo kits.
@Jenn: I want that recipe for a Steal This Meal! Sounds amazing, and portable, and totally fits our “how to put a meal together” model. So if you’re willing, do it up, take some photos and send it on in.
@Catherine: If you’re going to crack out on something, jicama and avocado are pretty much the best “crack out” foods there are. Your stomach may have hurt, but you didn’t send yourself off-plan, so you get some applause there. Way to stay on top of things – more food throughout your day means you don’t come home starving.
@Anita: Way to go. One thing you learn during your Whole30 is to stand up for yourself in restaurants. Order what you want, and make sure that’s what you get!
@Chris: Dallas may have answered your original question, but I’m not digging your chocolate substitute on the Whole30. Subbing out traditional desserts for “Whole30 approved desserts” is missing the point of the Whole30, so if your cacao + coconut milk is replacing your usual post-dinner chocolate ice cream (or candy bar, or chocolate chip cookie dipped in ice cold milk)… no mas, my friend. We’ve got a post in the works, promise… so at this point, it’s up to you to decide whether your “dessert” fits with the intentions of the Whole30.
@Wes: Keep up the strong work, and don’t let social pressures interfere with all of your efforts up until now. Planning and preparation are the key – as is sticking to your guns!
@LisaG: Welcome back!
@Christie: Way to do your research, and thanks for sharing all of that information here. We agree with you – sorry, but edamame (as a raw soybean) is out on the Whole30. We make exceptions for green beans and snow peas because they’re mostly pod with just a teeny, tiny, immature bean inside. But edamame is a fully grown soybean, and soybeans have the highest inflammatory lectin content of any bean (on top of a whole host of other health-robbing properties). So yeah, I guess that technically broke your Whole30 commitment – but we think the idea of a Whole28/32 sounds just fine.
@Susan: Welcome! It’s really nice to hear from you, glad to hear things have been going relatively well on your first week. It’s totally normal to have that tired, spacey, cranky, lethargic feeling during your first week to 10 days – maybe longer depending on where you were coming from. Make sure you’re eating enough (specifically, enough fat) and be easy on your body this first week or two – half-intensity training and lots of active recovery. I’m not sure eating right before bed will help – honestly, at this point your body is just getting used to eating this way. I’ve heard lots of reports that things start to turn around after the first week, so just stay the course for now and see how things develop. And at this point, if you’re hungry, EAT. The foods you are eating now are always going to move you in a positive direction in terms of health and fitness, so at this point, just make the decision to trust your hunger mechanism and have a snack between meals if you think you need one. Keep us posted as to how things are going!
Alright, so it’s been 2 months and in the last month I have chosen to drink a glass of wine twice. I’m still good. I’m not counting days UNTIL, I’m living life. I’m going to a weekend retreat from Friday through Sunday, and I know I can’t count on there being anything there that is worth putting in my body. Today I did my shopping and cooking to pack my cooler for the weekend and for my family to eat while I’m away. The cooking marathon for the day included: beef strips, chicken strips, smokey pineapple tomato sauce, satay sauce, homemade sausage loaf, gazpacho, grilled onions/peppers/zucchini, broiled butternut squash, and pumpkin custard. I think I’m good to go.
This is going to be my pattern for this fall too. I put a mini fridge in my office and I’m going to do a bit of a cooking marathon on the weekend to have some things good to go for the week so that when I’m fried at the end of the day, or for packing lunches every day, I’ll have some good choices ready to go.
I phased the few legumes in my family’s diet out over the past 2 weeks. I’m not sure anyone noticed. Score! I bought pants for fall and bought size 12 instead of size 18 from last time. For tops I’m in mediums not extra larges. I’m feeling good. Although I’m a bit stressed as kids go back to school next week to keep things together, I think we’ll make it, and I’m committed to not let poor planning set me up for poor choices.
End of day 4. I feel great. Felt like I cheated. Had some raspberries and coconut milk. That is about as sweet as I can stand. I am glad I am not a sweets person. Used to be a huge bread person, but could care less about that too. I think for me, it was about the wine. Cause we all know, once you start with the alchyhol, here come the chips and the cheese and the, and the, and the . . . So, I am happy to say as of day 4, I do not miss it.
Glad to hear so many people are doing well on their Whole30 journey. Keep up the great work.
I managed to make it through a funeral today which was followed by a luncheon/reception. If you’ve ever been to a church in the south (and way out in the country!) you know the place was filled with casseroles and pies and fried chicken. The only vegetables in sight were green beans. I ate some of the chicken meat and green beans, along with some nuts and a nectarine that I’d packed for the trip. :) Success! Wasn’t even super hard to skip the dessert table.
I was slicing some apples tonight and unfortunately learned the hard way that when in a fight with a mandoline slicer, I will always lose. Lost a slice of my right index finger. Ouch.. I won’t ever use my hand instead of the food holder again. Even for that last couple slices…not worth the pain!
I feel the need to share this :) So I’m out of town for work and I always bring stuff in my trunk for a workout (couple kettlebells, jump rope, medicine ball, gymboss). I’m at a park in the middle of nowhere, feeling good, doing my thing, crushing my workout b/c I’ve been kicking some whole 30 ass for the past few weeks. I finish up and put all my stuff back in the trunk and shut it……with my keys in it. OH SH*T!!! I know no one in this town, I’m barefoot and I’m getting eaten alive by mosquitos. Long story short, I run my happy ass to a convenient mart (in my socks) about 1 mile away and call a locksmith. Here is the good part, in my former life I would have gotten some wine and comfort food to make myself feel better. Instead, I thought eff that….why would I make the situation worse by eating some crap for immediate gratification and then be all sorts of remorseful tomorrow. Boo followed by hooray! Happy almost Friday.
Katie, great post. thank you for sharing. Helps keep “us” motivated and on track!!!!
Day 5, still going strong. Feeling GREAT, more clear-headed, not that I ever thought I felt foggy, but you know what I mean, eyes clearer, skin clearer and seems “cleaner.” Have my daughter’s baby shower tomorrow, so will be packing a cooler full of goodies to take with me. Will be one long day, starting at 7 a.m., and ending around 11 p.m.
Day 30. Well, this has been quite the experience and I think I’ve accomplished what I set out to do. I feel like I reset my bad eating habits, increased energy levels, feel more alert in general, and I just feel and look healthier! Sure, there were some tough days, but that’s what this is all about, a true test of your will power and gives you a chance to really look at how you eat on a daily basis and ask yourself, why do I eat this or that and do I really need it? I definitely don’t miss downing 4-5 tums a day, milk, pasta, anything soy, fast food, etc. But I do still get a craving for some dark chocolate, a delicious cheese pizza, and a glass of full body red wine to pair with my steak… But anyway, it’s been real everyone. I plan on continuing my healthier eating habits and kicking butt at the gym! I’m sure I’ll reintroduce some of non-Whole30 foods into my diet again, it will be limited and in small doses. Although, I might crack out on Dark Chocolate though, haha jk! Thanks for the tips and support out there to all my friends, family, and especially my wife!! Linds, thank you for dealing with my mood swings and trying out new recipes with me! Good luck to everyone else who jumps in with the Whole30! Stick with it and you’ll see and feel results as long as you’re eating enough and working out like a champ! Adios for now. -JT (Jeremy Travis)
@Melissa, I’m definitely willing to do this up for STM, but I don’t usually have my camera at work (where I eat this), and the camera will be out of town with my husband next week. So in a couple weeks (when I have more Whole30 under my belt anyway), I’ll put it all together. I did also post a rough recipe (no pics) to my blog. So glad you liked the idea!
Okay, so I had a kiwi fruit yesterday before dinner and it tasted like candy. I didn’t want any candy afterwards, and I didn’t used to be that crazy about kiwi fruit, but now I’m kinda glad I get another one today sometime.
I have been keeping notes in a paper journal each day, and I’ll take some of those and turn them into a week 1 recap on my blog later this weekend. I have a BBQ at my mother’s tomorrow night, which might be challenging, since she tends to take it personally when I or my sister try to eat healthier, but I’ve decided that I’m not going to buy into it. I’m not being “rude” by not eating corn or peach cobbler or deviled eggs, and I’ve already told her that I’m not eating dessert, so don’t worry about trying to make it “healthy.” I told her I’d just have another hamburger patty (good quality, grass-fed beef!).
So I don’t know what number day I’m on exactly, but I’ll finish the whole 30 on the 3rd of September. I have to say that it’s been a great journey so far!! There were times I craved sugar, especially going out for a friends Birthday to a nice restaurant watching everyone else eat desert. But I’ve made it this far and have loved the results! I have more energy, just normally throught the day and in the gym. And the variety of foods that I eat has grown dramatically, forcing me to look for new recipes. My only concern now is that I don’t really want to loose any more weight. I’m down to 148 or so. I eat 4 or 5 times a day, and am full every time I finish. Any recommendations?
Hello everyone! I am not sure what day I am on either, but I finish on September 17th. I think, for me, it is less stressful to just do the W30 and not really keep track of what day I am on. It is sorta like giving up the scale. ;)
I FEEL GREAT! I have way more energy, I am eating great again, my skin is clearing up, my body is slimming back down and I don’t feel bloated and gross.
I also started a blog: http://wildeabouthealth.blogspot.com/
This has REALLY helped me. I just basically use it as a sounding board for my frustrations, a place to share my accomplishments, and I also use it as a food journal.
Last night, I made a really delicious meal of Fried F’rice (go to http://theclothesmakethegirl.blogspot.com/2010/02/dino-chowpaleo-recipes.html); it is basically cauliflower put into a food processor and then sauteed with coconut oil (and whatever veggies you want)…I used garlic and onions. Then I poured some coconut milk into it and topped it with green onions then mixed it all together. I topped that off with cubed beef, cooked in garlic, curry, black pepper, cinnamon, and cumin, onion, and coconut milk. I love curries and this was a tasty variation! YUM!
Public comittment- I’ve been easing into Paleo, but Whole30 started with dinner tonight. Aside from the occasional small serving of oatmeal and very occasional serving of skim milk, I’ve been almost completely Whole30-strict for the 1-1.5 week. I’m loving the kick-start!!!
Public comittment- I’ve been easing into Paleo, but Whole30 started with dinner tonight. Aside from the occasional small serving of oatmeal and very occasional serving of skim milk, I’ve been almost completely Whole30-strict for the 1-1.5 week. I’m loving the kick-start!!!
Melissa/Dallas, do you guys have a recommended bacon brand? Even Applegate Farms has sugar in it! But my aunt presented us with some fresh figs from her yard yesterday evening, and I’d love to wrap them in bacon, but I can’t find bacon without sugar in it.
Day 7 today. Kicking ass so far with this program. I LOVE eating this way and feel so much better. Yesterday was the long day in the car to the baby shower and back home. Stayed completely on track even though everyone was trying to push all the baby shower brownies and cinnamon rolls and all that crap on me. Was very easy to decline. Went to a restaurant and had a great salad with olive oil and fresh squeezed lemon juice for the dressing, while everyone else had gooey cheese on their sandwiches and french fries.
I would love to hear the answer to Jenn’s question about the bacon.
You know, I have noticed over the past couple days, I haven’t had very much fruit. I think for me, it might be a good thing to have less. I have had zero sugar cravings except the day I had that fruit smoothie (all that was in it was strawberries, bananas, and pineapple blended with water).
For breakfast today I had 3 poached eggs (since now I know that less air=more healthy) over a bed pf fresh spinach. It was good!
I have also been loving pumpkin (the real kind, not in the can….you can sub butternut squash) that I have baked in the oven. After scooping out the flesh, I put a portion in a bowl, top it with cinnamon, clove, allspice, and ginger. I put about 5 tablespoons of coconut milk on top and mix it up. It is also good with slivered almond. :)
I posted a recap of my first week on my blog: http://bit.ly/a7vRFN
Going to the farmer’s market today was fun because the woman who sells pastured Berkshire pork was there again, and I got 2 lbs. of ground pork, along with putting in an order for some lard and pork belly! Also, there were tons of veggies. The fall/winter veggies, like butternut squash and cabbage, are starting to make early appearances. I bought no nuts this week. I’ll make do with whatever I have left, along with some other treats I got. I did get myself a little more fruit, because it doesn’t make me crave sugar, and I finally found some cold-smoked wild salmon without sugar! So that will be a nice treat later in the week.
I am on day 8 of my 30 days, and so far I have been doing great. I don’t miss the diet Pepsi as much as I thought I would. I even resisted temptation at two family gatherings this weekend, one even included my Grandma’s spaghetti. Then today we were at Trader Joe’s stocking up on good stuff like dried fruit without added sugar, and I almost blew it! In the wine section they had samples of olives, cheese, and fresh figs. Not even thinking I almost ate the fig with bleu cheese! It was such an innocent mistake! And hilarious – because my personal paleo coach husband yells out “What are you doing that is BLEU CHEESE!” I almost had it in my mouth – I quickly scraped off the cheese, ate the fig and got out of the wine section fast! We laughed all the way home – and the guy at Trader Joe’s probably thought we were nuts! But I am glad to say 8 days in and I am on track an 6.5 lbs down. Hope everyone has a good week!
Hi, guys, I need help. I’m on day 9 (4 pounds down, but more over 100 pounds more self-esteem as I am actually doing this!) and I attempted to make Spaghetti Squash. I don’t think I understand how to make it. I cut it length-wise, pre-heated the oven to 375, and scooped out the seeds. Here is where I get lost. How much am I supposed to scoop out? Everything down to the firm fleshy part? I then put the 2 halves face down in 1/4 c of water, and let it cook 30 minutes. I then turned it over, and scraped it to get the spaghetti strings. How long/far do I scoop? Basically, how many people is one squash supposed to serve? If you say one, then ok, I did ok. Also, the texture was kind of crisp. (Perhaps the issue here is that I really wanted it to taste like pasta?)
Thank you to the Whole 9 life people for all that you do. Also, to the people that post…it seems like the minute I might just make a stupid decision, (like, skip a workout) I get a little message on my Blackberry that keeps me going!
Hi Rachel,
It depends on the size of the squash – mine are usually the size of a small football, and I get about 4 servings out of them. I usually just scrape out the seeds until I hit the firm part, and that’s it.
I do cook mine a little different though, and it comes out SO YUMMY!
I slice it in half legnthwise, and scoop out the seeds. Then I drizzle each half with olive oil, rub it in, and then sprinkle with some cinnamon, sea salt, and pepper. Then, I place in the oven face UP and cook for about an hour give or take. When I pull it out, the top is nice and crispy and slightly caramelized, and oh so good!!
Also, are you shredding the insides with a fork after it’s cooked? I usually shred mine out of the skin with a fork so that it comes out more “noodely”. . hope that helps!
I’m in for the Whole30, starting now, with dinner tonight. It’s going to be challenging because I work as a bartender at a restaurant where we constantly have wine vendors with something new to sample, and the daily specials to taste, etc. I’m a pretty clean eater as it is, but cutting out the weekly cheat meals, dairy, alcohol, and protein powder will be my challenges. I’m also a regular Crossfitter and can’t wait to see how my times improve…
Thanks for all the meal ideas, everyone. I need the inspiration!
Alright, well it’s been a tough start for me this past week, so I’m restarting tomorrow on the Whole30. It looks like I’ll be going on a road trip on an RV in the next couple of weeks – hopefully it will be easier for me to be committed to the 30 days with someone who will be doing it with me.
I had completed just completed a grocery shop. I find it kinda frustrating that while the grocers advertise “free range” and “no antibiotic” beef, pork, and chicken, they’re still selling grain-vegetable fed meat. I have to go out of the way (out to another town 30 mins away) to purchase grass fed meat. But I’m kinda excited with what I’ll be able to use coconut oil for.
Three questions for the community;
1. Is it better to bbq or steam vegetables (like asparagus, peppers etc)? I’ve heard that steaming will rid nutrients from vegetables, but I don’t know the adverse effects of bbqing them.
2. How good / bad is mustard as a marinade for pork /beef? Is it paleo friendly or is this a no no on the whole 30?
3. Almond/Hazelnut butter? Yay or nay?
@jenn – thanks for your question (even though it wasn’t direct to me) – while i was at the store I had your question in my mind while i was looking for bacon. I found (at least here in Ontario) that the brands that advertise “Less Sodium” don’t contain sugar. I checked two brands on the shelf and they didn’t list sugar as ingredients!*
*although they did list 3 types of sodiums
@David….raw vegetables are always the best, but steaming them for a few minutes (like literally 3 minutes) so that they are still crispy still allows them to maintain nutrients. BUT, a quick saute in coconut oil is also good. It might also be a good idea to keep the pan covered while you cook the veggies as to keep extra air out. I think mustard is ok, in moderation (I am sure M&D will correct me if I am wrong). The main no-no paleo ingredient is vinegar, which is ok on the W30, as long as it is used in moderation. I find that the whole seed German varieties have the fewest ingredients are are almost literally mustard seed, vinegar, salt, and spices. As far nut butters go, as long as they are seriously just NUTS and no added other crap, they are also ok IN MODERATION. When I use mine, I try to use them as a part of a dish, like the other night I made a curry with macadamia butter. I think it would also be ok to use a little almond butter on some celery or on an apple. I think the point about nut butters is, they don’t want us eating it out of the jar by the spoonful like ice cream out of a carton. I find it is easier to pair the nut butter with another food.
This mornings WOD was fun. It was 20 rounds @ 1 min/ea of: 3 push ups, 6 jump squats, and then for the rest of the minute 25# kettlebell swings. I am pretty sure they made us do 22 rounds though. The timer went off and they were like, “2 more!”. It was good fun though. Pre WOD I had a couple bites of my ground beef with green beans, tomatoes, and onions cooked in coconut oil, cloves, garlic, sea salt, and cracked black pepper (I made a big batch last night for a couple meals this week) and I felt good all through my WOD. My push ups are definitely getting back to where they used to be, which makes me happy. I am not quite as solid as I was about a year ago, but I am getting back there. I am doing a TON better than I was a few weeks ago. POST WOD was 2 sliced smoked salmon, a handful of organic globe grapes (eaten together is super yummy) and a small bowl of cooked pumpkin with coconut milk, cinnamon, cloves, allsspice, and ginger.
Ready for this week and feeling PUMPED! Hope everyone has a great start!
Kara, raw vegetables are NOT always best. For example dark leafy greens, like spinach and collards, have chemicals that inhibit absorption of their nutrients, so it’s best to steam them before eating. And cooking/serving vegetables with fat will increase the number of nutrients you can absorb, as vitamins A, E, K, and D are fat-soluble and will not absorb if you don’t have adequate fat at a meal.
David, watch out for sugar in mustards. I looked at a jar of Grey Poupon (seriously, that doesn’t taste sweet at ALL) and it had sugar as an ingredient. I think Eden Foods makes an organic stone-ground mustard with just mustard, vinegar, and salt as the ingredients.
So I think I made another steal-able meal last night. I took pics and everything, but I don’t have a computer to download them until my husband gets back. Maybe I’ll send both to Melissa and see which one she likes! Oh yeah, it’s Day 9, and I feel great (except for missing hubby).
I am pretty sure that regular white vinegar is made with grain. I could be wrong, but remember seeing that some place.
Day 8 today and I feel great. I wanted to get up and work out this morning, but that didn’t work. Nothing new there. I was hoping it would change. So will have to work out at noon, since my daughter has soccer tonight. Weekend eating went fine, but glad to get back in the routine of the week.
Went back and checked, Heinz white vinegar is made from “sun-ripened grain” and water. Whatever sun-ripened grain is.
Sorry, forgot to specify — Eden mustard is made from apple cider vinegar.
I’ve been following the blog for quite a few months and I am finally ready to start my Whole 30 challenge today!
starting again today! have been paleo for 8 months, but have recently fallen back into old/bad habits. want that wonderful feeling back through eating paleo, and i am going to do it. it’s funny, even though i did it before with great success, i almost can’t remember HOW i did it. time to unplug, and plug back in. great job to everyone who is undergoing the whole30. you have inspired me to surrender from all excuses and just DO IT!!!
Day one was today. It was actually not too bad. I’ve been paleo-ish since January so I am used to (and happy with) low carbs and sugar. Cutting dairy is the hard part. I like my milk, half-and-half for coffee, and my butter (eggs this morning weren’t the same.) But I will survive. I went shopping after work and picked up a bunch of fresh veggies, fruits, and meats. I’m glad to see two others starting today as well (good luck Laura and Katie). I couldn’t get anyone in my circle to join me. I did get lots of excuses and lots of (bad) advice about how I should be eating though.
Danger, danger. I can see how the fruit can f#*k with your head. I ate some yesterday and couldn’t figure out why today I really wanted to just keep eating more and more. I had an apple, but that was it. Definitely need to limit myself with the fruit. Other than that . . . spectacular day. I did get some raw cashews and put some coconut oil in a pan and then threw in the cashews with some “Real” salt and “roasted” them, then added some unsweetened coconut flakes. Let them cool completely and put them in a covered container and took them with me on Saturday. They seriously tasted like some kind of cookie. They were so good. My daughter ate most of them, so need to make them again.
Hey guys,
I started Paleo last Wednesday, not horrible before but not super clean either, and since then the abundant energy hasn’t come yet but I know it’s still way early. One thing that has me curious though is the random increase in acne. I don’t o-6 outside of a handful of nuts here and there. Could this be “toxic” fats pouring out of my fat cells? This would help to explain not feeling excellent for the first couple of weeks thanks
I would say yes Mark. Also called the “Herxheimer” reaction. I’m not sure if I spelled that right.
Thanks Peggie, I will have to look into that.
@Jenn….I have actually read a lot of things that conflict with what you said about cooking spinach. I read that by cooking it all it depletes it of its nutrients. Hmmm, gonna have to do some more research on that. And I always cook things with fat, usually coconut oil as I stated above; I love it and use it all the time. It is actually about time that I buy another jar. If there is one thing I definitely get enough of it is fat.
Doing well today. Had a nice hearty breakfast of steak kabob with peppers and onions (cooked in coconut oil), 1/4 avocado, a tomato slice, and scrambled (I know poached is better) egg/egg whites (also cooked in coconut oil), with a couple halved grapes. It was yummy. One thing I have been trying lately that I love is sprinkling a bit of ground cloves on my meat while cooking. It is REALLY GOOD!
Alright, Day 2 (I know, complaints already).
I guess I shouldn’t have coupled a start of Whole30 plus a CF workout (first workout in a couple of weeks – hey, I’m eager) on the same day. It felt like a freight train ran over me when I woke up. Lets are virtually unusable (I know I worked out hard when they go).
I think I ate wayyyyy too much fruit yesterday. This morning I had no appetite, and still the though of eating something right now is kinda repulsive. Is this normal?
@David – hang in there. Your post make me laugh out loud. Only because I have done that a million times.
I have been nosing around on here and am thinking of starting the 603PTP workout. Anyone here who has done it? It looks hard as hell, but that is the kind of workout I love.
Today is Day 9 and I am loving the energy.
Hello,
So it looks like one can just get started and jump right in here at any time, yes? I just went to Robb Wolf’s Paleo Solution Seminar this past weekend. I’m a CrossFit affiliate owner (CrossFit Survival), and I want to bring my whole group here beginning Monday for your 30-day Paleo Challenge.
Is that cool?
LOVE your site, and I am sooo incredibly ready for this challenge!
@Shannon – that is exactly what I did Shannon. Just jumped in.
Is cooking with coconut milk (as in Thai recipes) Whole30 compliant? I’m looking at a chicken recipe that calls for one can of coconut milk.
Hello Everyone,
I am starting this challenge tomorrow. I have read through everything for the challenge and am up for it. I am also getting up at 5am to do a crossfit workout which I haven’t been doing. My goal is to get in phenominal shape and great health before I turn 30. September starts tomorrow and my birthday is in January. Since I want to lose about 40-50 lbs I figured, I must get in gear tomorrow. (It’s 8pm here so I wont be eating anymore. I am excited for this challenge during a very stressful time at chiropractic college, but I have personal goals. !. I will NOT be a fat doctor. 2. I lived unhealthy for 29 years of my life already I will be in shape and healthy by 30. I will be posting daily as I love the support and reading everyone’s comments. It is very motivating to read people’s results and their struggles (keeps things in perspective that it will be a challenge).
Day 1 tomorrow :)
Crystal
Hi,
I was wondering what do you guys usually eat for breakfast? I’m not very creative and not very good at planning ahead, so I end up eating something like oatmeal because I don’t have any other good ideas and it’s something that’s quick and easy to get on the run. My issue is that I travel a lot for work, so I need to eat something that doesn’t require a full kitchen. I stay at hotels pretty often and the food quality of the Hampton Inn is pretty poor! Even when I’m at home I get sick of eating eggs every morning and often don’t have enough time in the morning to cook them anyways. Any suggestions? Thanks!
@Alex – maybe have some leftover chicken, slice it up and eat it with vegetables. I do that a lot when my daughter has early soccer. Not very creative, but it works. I take sliced chicken and then peppers and carrots or something like that.
I am on Day 3 of The Whole 30 and have a couple of questions. I have not had a chance to read all 900+ comments as I decided to just start now as Melissa recommends, so I apologize if this has already been covered.
My first question is how much fruit is acceptable. I have been eating 2-4 cups/day but it sounds like that may be too much. Fat loss is definitely a goal, but fixing some digestion issues and acne are my top goals. I don’t crave sweets, so I am not concerned that eating fruit might lead to a binge.
My second question is regarding almond milk. I assume there is something wrong with it as there is no mention of it as a good milk substitute. The version I bought is unsweetened vanilla – it has the following ingredients: purified water, almonds, tapioca starch, natural vanilla flavor with other natural flavors, calcium carbonate, sea salt, potassium citrate, carrageenan, soy lecithin, vitamin A palmitate, vitamin D2, d-alpha tocopherol (natural vitamin E). The ingredients didn’t scare me, but I am really new to this so perhaps there is something I am missing.
I plan on doing this “by the book” so I really appreciate your thoughts!
Thanks!
Suzanne
@ Suzanne….hi there! Almond milk is no no because it is so process and soy is no good. Someone can probably give you a more intelligent in depth answer but that’s it in a nut shell.
Katie’s right! Unless of course you take some almonds and make it yourself! Much too time-consuming for me, but in case you’re interested: http://www.wikihow.com/Make-Almond-Milk
Day 10 – Energy is Rockin’!!!
Day Three and going strong! Feeling fantastic and I even managed to keep myself from eating the Tollhouse chocolate chip cookie that my boss left for me on my desk (politely accepted and then took it home and fed it to my roommates). My 5 vegetarian roommates don’t fully understand why I’m doing this (what?! No soy? No Grains?!?! No alcohol!? What do you eat?!) but they are trying to be supportive. CrossFit this morning was awesome and I rocked the workout. Have a great Whole30 day!
Week one is in the bag as of yesterday! I appreciate how clear cut the guidelines are. There is no guessing. Instead of spending time dwelling on cravings, my mental energy is thriving on ways to make the WHOLE30
creative and fun. I am feeling odd energy swings but, on the whole, more energy. I also have had some acne which just seems like a normal cleansing side thing. Questions: I cook in olive oil and need to know why the highly saturated coconut oil is recommended I bought a jar but won”t use it until i get some clarity. And vinegar…is apple cider (in moderation) OK?
Thanks to the WHOLE9BLOG community for already answering so many queries and endless support. we are on an adventure.
I’m on Day 58. I’ve had a couple of non-Paleo treats since my initial 30 days, but not many (had a piece of cheesecake and a margarita on my birthday).
I’ve re-introduced legumes…but not many or often. I have a small serving of pinto beans 1 or 2 times a week, and don’t feel any ill effects from them. Might add in some peas or greenbeans for a little variety.
Though I’ve lost 20 lbs to date, that was never the goal. Just a bonus. In fact, today I’m wearing a new pair of (smaller) jeans for the first time in years. Yea me!
@ Lis~
Hope you are doing well so far. I’m a bartender too, and have had to re-start my whole30 a couple times after my boss insists I try whatever new wine he has in. Grr. It will be motivating to have someone on here in the same boat as me!
Day 3 here and going alright! Most of my co-workers keep on trucking with nasty fast food for lunch, and I find it kinda liberating that I’m not eating that crap anymore. I’m still struggling with the no-coffee-cream rule, and I still feel like I’m not eating enough food during the day (feeling a bit tired). Tonight I am going to sit down and plan out my meals for the next couple of days.
Keep on rollin’
@Robbie – Day 58 – Holy crap!! Good for you. I plan on doing a 60 I think too. I love eating like this and I don’t feel deprived, so far. We will see if I am talking like that a few weeks from now.
I do notice that I have been sleeping a lot better. I always slept pretty well, but now I am not even waking up any time during the night. I have some wicked fungus rashy thing on my arms. I am sure the wine toxins are pouring out of me. LOL. Looks quite attractive. But, I will take it. Rocked Day 10 and did the second workout of the 603. Laid on the floor and panted afterwards.
Day 11 – Feel GREAT!
I am at day 16 (I only know this bc my 30 ends on the 17th) and I am feeling great! My fridge/freezer dies yesterday and I had to throw out a fresh buy of a lot of good clean eats. They are supposed to come and fix it today, but so far, no one has shown up. I had an apple and almonds for breakfast and I just went out and got a salad and a mango/coconut milk smoothie. I definitely need more protein today; I just realized I pretty much have had none. But dinner with a friend at a Lebanese restaurant tonight….should be fun. I have had no cravings in a while, which is kind of amazing to me. But, all in all, this being my 3rd attempt, I am totally rocking it this time. No excuses, no cheats, no letting myself down. I have been blogging about my experience at
http://wildeabouthealth.blogspot.com/
I now also have a direct link to the Whole30 blog on my blog! Pretty neat. I am eternally grateful to this site and M&D (and of course, everyone who posts!) Keep it up! Everyone is doing fantastic! Success is contagious!
OH YEAH…..one question. I want to buy some good quality fish oil. Everything I am finding has gelatin and glycerol. Are these ingredients standard? Can you guys (M&D) recommend a brand or let me know if what I am finding is ok. Everything I have come across has been sans soy….I am just not sure about all the other stuff. THANKS!
~~DAY 4….~~150.5lbs
OKKKKKKK, WHATS THE DEAL WITH “DIET COKE” ? Is it a Yay or Nay?? Breakfast 4oz lean beef, 1 1/2 cup yellow mellon and 1/2 avaocado, plus 12oz coffee.
So definitley losing some bloat, but I’m tired.
Dear my lil Body, please use the fat already stored in my body for energy…not the food I’m putting in my body during meals, Thanx :)…LOL
on my way to buy coconut milk, sounds yummy!
I keep trying to post this sunbutter thing and it won’t work. Anyway, try again. A great brand is Swanson 100% organic sunbutter. The only ingredient is sunflower seeds. You can get it at Swanson Vitamins online.
@L: “4. Do not eat or add sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.” That means no diet soda.
Thanks Jenn for the claraification…Just bought non-sweetened coconut milk…tastes pretty good.
KayCee,
Great progress! Sounds like you’ve really adopted the Whole9′s plan for the WholeRestOfYourLife :)
JT,
Great job, dude. Once your “small doses” of off-the-reservation foods creep towards “every other day”, revisit us, and redo the 30 days. We do it a couple times a year, and it gets easier every time.
Brian S,
Add more fat to each meal, and pack some Whole30-approved snacks for throughout the day. If you’re hungry, eat! If you’re still hungry, eat more. That’s my plan, and it works well for those of us who have a hard time maintaining lean body mass. Good luck.
Jenn,
We do not have a “recommended” bacon, no. Basically, while pork is technically “on” the Whole9′s list of approved meats, it’s the least healthy (there are no grass-fed pigs!). And… sadly, bacon is a really fatty meat that has more downsides than upsides, so we generally steer clear. It’s like 100% fruit juice – it’s technically on-program, but there is simply no case to be made that it makes you healthier. Your call.
David,
1. However you have to prepare your veggies to get TONS of them into you is okay with us. Generally, raw is top-notch, but we’re okay with lightly steaming or grilling them, too. Some of the nutrients in dark leafy greens are better absorbed when cooked (steamed), but don’t sweat the fine print. Eat more veggies, LOTS of variety, vary your preparation methods, and you’ll be fine.
2. Mustard is a great spice – just read your labels! They squeeze sugar, tons of salt, and sometimes booze into some gourmet mustards. All in all, you’re good to go.
3.. Nut butters are okay, but use them in serious moderation. They tend to be a really concentrated source of inflammatory omega-6 fats.
Mark,
In the first 2 weeks, we make no promises about feeling better. Depending on how much healing and adaptation your body needs to do, it may take some time. Question: are you dosing heavily on fish oil? I’ve seen some excessive n-3 intake (like, 10-20 grams per day) increase acne.
Peggie,
Did you read the comments on the 603 Power To The People post? You have my 100% encouragement to do it. But then again, I wrote the entire program, so I’m a little biased ;)
Shannon,
Sorry for the late response. Our travel schedule has been nutty recently, so our internet time has been somewhat limited. You are so, SO welcome to jump aboard the Whole30 Train at any time. Post here, encourage your clients to do so, and we’ll all rock together. P.S. Glad you made it to Robb’s PSS in Monrovia. We wished we could have made it, too, but we have to do this work thing sometimes…. Just kidding, we LOVE what we do. Let us know if there’s anything we can do to support success at CFS.
Tom,
Coconut milk is A-okay. Read through some of the older comments, there are some awesome recipe ideas using coconut milk.
Crystal,
Welcome aboard! I’m SO glad to see more health care providers on board with healthy eating. Lead by example!
Suzanne,
Short answer: probably less fruit would do you better. Almond milk is, indeed, out. Eat the almonds!
Anita,
Coconut oil is a very stable, healthy fat to use for cooking, and better than olive oil. (Continue to use the olive oil – just don’t cook with it.) The saturated fats in coconut oil don’t break down to inflammatory free radicals as readily as olive oil or other vegetable or nut oils. As for apple cider vinegar, we’re okay with that in moderation.
Robbie C,
DUDE. That rocks. Resist the urge to deviate too far from clean eats… Ongoing progress and optimal health lie closer to Whole30 than 80/20.
Kara,
We like Carlson’s, Nordic Naturals, and Maine Natural Health’s fish oil liquid. We’re okay with the gelatin (it’s usually from beef, and it’s the material the capsules are made out of). But… if you can do the liquid, it’s your best bet. Keep it in the fridge, and use the Fish Oil Calculator on our sidebar to figure out your dosage.
L,
Umm, really? Sounds like you need to reread the entire Whole30 post. Diet Coke is out the way snorting cocaine is out.
Thanks Dallas, I did start the program and am on Day 3 and loving it. Feel stronger already.
Day 1 and Day 2 were both successful. However, I noticed I am eating too much fruit and nuts. It is a very busy time at Chiropractic college and grabbing a piece of fruit or nuts is easy and quick. If anyone has some ideas for foods that are quick and easy to prepare, plus don’t need a refrigerator or microwave, that would be greatly appreciated. :)
hmm, not sure where I’m at on my 2nd round of whole 30. not really counting. working on eating clean. Today was a bit of a challenge. LOL first week of school and the boys and I over sleep. We needed the sleep. But, it puts a cramp in eating well. Were talking wake up at 8:25. son has to be at school at 8:55. (good thing I live 5 mins away). Ok. first off, don’t panic or stress (makes it worse). I was smart and had stocked up on tuna fish veggies/friut/nuts/and protien (not cooked). I ate some nuts/pear. got son to school and came back and packed my to go meal of veggies/tuna fish/few slices of avacodo/olives. I had my snack bag ready of nuts/fruit/jicama. I was in/out running around today. So I new I’d be home to eat a good lunch and dinner.
But, I started thinking. Okay. somedays I’m running behind. What can I do differently to be better prepared? boil up some eggs. and I ordered/picked up beef jerky from Primal pac. (they are right here in seattle) I can do a better job at having veggies cut up and ready to go. I didn’t feel hungry today and I didn’t rush to 7-11 for sugary beef jerky. I was aware of “what I had ready” and how I was going to get my meals in for the rest of the day. This eating clean has really become apart of my life style. The only other big thing I have to work on is getting enough right foods in before I run long distance. So then I don’t go to the gu’s when my legs cramp/fatigue.
To many of you who have just started stay with it. In the long run it is completly worth it!!!!!! cheers, marianne
Day 27! For those trying to get through the first days, week…I had a headache for the first two weeks. I also had two pimples come out on the lower portion of my cheek and they JUST SAT there…almost totally gone now but not completely. So my point is, I think the acne, headaches, etc. are just part of the “cleansing” process. I’m loving the nutrition I’m giving my body and after logging my meals for the first 3+ plus I think I have a handle on it. Stick with it! And if you’re nervous about starting, go grocery shopping and just do it! You will not be sorry, you’ll feel fabulous and your body will thank you. Now if only I could get my husband off protein shakes completely…;o) Happy Labor Day! Be strong.
Back on Monday for round II. I so need this…