***Check out The Whole30 Version 3.0, active now!***
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.
I’m in. I was eating (and living) well for a couple months – but then I started drinking a little too much, then a lot too much, and now I’ve descended into a full-fledged junk food binge. I’m starting the Whole 30 to get myself back on track! I’m really looking forward to feeling good again…
So I have one week left on the whole30 and in reading previous posts, i read that almond milk is a no-no!! I cannot believe it! i have been using almond milk in my coffee EVERY day!! urgghhhhh…
I have to say though, that because i have been feeling so good (and have been told that I am looking good too – much leaner and someone even commented how ‘white’ my eyes were) and my performance in the gym has improved, I am looking forward to another round of whole30. in fact, I dont even think of it as ‘starting over’ just simply staying on the course and making better choices each day…and of course buying some coconut milk!
Also, any suggestions for quick and easy snacks? i am relying waaayyy too much on the nuts and dried fruits…
thanks!
have a great long weekend everyone
Hello All,
So, I’m on day 17, and in a funk. Don’t worry, I’m not about to go eat my worries away. I really have enjoyed this way of eating, I haven’t had many cravings, I haven’t been cranky; all in all Whole30 is going very well for me in terms of my moods. In fact, I think I have been in a better mood–until today.
Today I’m just kind of bummin’. I guess I was hoping for the “magic” to hit by now. The pain in my hip and lower back hasn’t magically disappeared. My coach tells me it’s gonna take a lot longer to get all clean than 17 days. Fair enough.
The real reason I’m feeling so down today is I thought I’d start noticing some physical differences by now–I was hoping to see some of the muscles I’m working so hard to create. Despite weight loss not being my main goal, I feel frustrated that my pants are any more loose than when I started.
Like I said, I’m gonna keep strong and eat clean, I had just hoped to have that surge of confidence that comes with a little bit looser clothes, a little leaner tummy, a notice of the muscles I’m trying to create.
Any tiramisu (that’s actually Italian for pick-me-up) advice?
Thanks,
Ann
@Peggie BTW, how’d you get your pic up? I’m trying to figure it out, but can’t. Thanks;D Ann
Are almond banana pancakes like this MDA recipe ok?
http://www.marksdailyapple.com/almond-banana-pancakes/
I know the bylaws state no “Paleo” pancakes but the ingredients are only bananas, eggs, and almond butter. I figured it would be a good way for me to get some extra calories into my breakfast since I am not trying to lose weight.
@Aradhana…..you most likely won’t need psyllium husk because you will be getting PLENTY of fiber on the W30 as long as you follow the plan. I would imagine that if you did take it, you might experience adverse effects from having too much fiber. I would say it is a no-no. No supplements besides fish oil is recommended on the W30. There is even a section about it. We are to eat whole foods (ie, foods with high fiber) not ingest pills.
@Vincent……I think they are ok. Just don’t top them with any sweetener like honey and maple syrup. I can’t imagine they would be too sweet. I don’t know about everyday though, as we are to use nut butters in serious moderation. Maybe if you ate them once or twice a week you would be ok, but everyday is probably excessive. Again, this is just MO, but from doing the W30 before and reading the specs, I would say no more than that.
SO, I have had no had a fridge for 4 days now. Yesterday, I barely ate anything because I was at home waiting for the repair guy to come and go, and I didn’t want to leave my house in case I missed him. Seeing that I have no way to store anything in the house of any real value like protein, I ended up eating a an avocado, a packet of tuna I had, some almonds, and my coconut curry cabbage that I cooked up. I had an appointment time, but that means nothing as they show up when they show up and Murphy’s Law says, you leave, they come.
It looks like it will have to be replaced, which is going to be a process bc I am in a rental. So frustrating.
Last night, I was so hungry and then I asked a friend to go with me to eat. While I waited for her for like half an hour, she changed her mind at the end and backed out. I was so irritated, I just said EFF it and went to bed. I feel like crap today. I have little energy. Ugh. BUT, whatever. Today is a new day and I will be sure to nourish myself as best as I can. I will just drive on and make up for the imbalance of the past couple of days with replenishing myself of good things today.
Like I said before, I don’t eat out often, so I don’t even have a “go to place” nearby my house. It is kind of like a treasure hunt, and to be honest, I was not in the mood to do that last night. At all.
I hope everyone has a good Labor day weekend!
@Ann – I have no idea how my picture came up, which is kinda scary. I just posted and it was there. So evidently, I have it on some other site and it follows. I have a google account and FB, so maybe it came from there. I also belong to a few other forums, which might be tied into here. But to simply answer, I have no idea. Sorry.
My metabolism must be kicking in because I am STARVING. The last few days I have been so hungry. I think it is a combination of that and of the 603 PTP program. Once that heavy iron starts getting thrown around it fires up the appetite.
~~Day 6
151.0lbs
this is probably a silly question, hee hee BUT I need to know…my friend invited me to the movies, can we eat POPCORN???
Breafast: 1 egg, 1/4 apple, walnuts and 6oz coffee with unsweetened coco mile(+Omega3)
– 5 mile trail run
then 3 eggs with cup of spinch and green onion cooked in olive oil
2liters water
BTW, im tired and im tired
~
L….NO. Popcorn is CORN. It is definitely OUT. It is normal to be tired at this point….it will get better.
Crystal,
Check out our “Cooler” post for some super-portable food ideas.
Nathan,
Welcome back. It’s good to see Frequent Flyers. It tells me that you’re still re-evaluating your diet on a regular basis, and that you’re honest enough with yourself that you need Round II. Credit to you for that.
L,
1. Skipping the coffee altogether is an EXCELLENT idea. It makes the Whole30 a little (mentally) harder, but I feel that cutting out coffee completely on a semi-regular basis is beneficial.
2. Please… stop weighing yourself. Or, at least stop posting your weight. We really want you to NOT think about the Whole30 as a weight-loss program. In fact, we’d go so far as to say that we don’t CARE what your scale weight is. Focus on food quality and changing mental habits, and ditch the Scale Habit.
3. Kara’s totally right – popcorn is off-base. Popcorn is corn! Skip ALL grains and pseudo-grains. Google “list of grains” if you want a comprehensive list. It’s easier (and way more fun) to think about all the things you CAN eat, though. Focus on the big list of Good Food Choices that you can make during your Whole30.
Peggie,
The Bioactive Nutrients looks “clean” to me, it’s just not a very concentrated source of EPA and DHA, so you’ll have to take a few more pills, but if that doesn’t bother you, no problem. And if you’re hungry during the PTP program, EAT! Moving real weight does good things for your metabolism AND your outlook on life. Rock on, sister.
Christie,
We LOVE the Santa Barbara “Green Ripes”. I’m going to pull a can out right now.
Jennifer,
Welcome aboard!
Aradhana,
I suppose you could eat psyllium husk during your Whole30…. but why would you want to? This is about eating fresh, real, natural food in a sustainable way, so I’d generally discourage stuff like psyllium that is “non-food”. Food for thought, anyway.
Travis,
Welcome aboard!
Ann,
Patience. Don’t let the desire for the Quick Fix lead you astray. If it has taken you 10, 20, 30 years to get how you are now, then how can it be normalized in 17 (or even 30!) days? This is a START into your new life, not the END of the challenges. Stay strong, and good things will come.
Vincent,
Oh, Vincent, Vincent, Vincent… If our Whole30 instructions state “no “Paleo-fying” existing less-than-healthy recipes”, what would make you think that Mark Sisson’s Candy For Breakfast would be included? If you want “extra calories”, add some coconut milk, macadamias, olives, eggs, ground beef, etc. But… run from the Sugar Demon masquerading as a Paleo Pancake. Don’t miss the point of the Whole30 – it’s less about whether the food is technically clean or not, and waaaaaaay more about why you’re choosing to eat it. If you just want a sugar bomb, dude, hit the Froot Loops. If you’re interested in ditching the attachment to unhealthy amounts of dietary sugar, take a pass on Mark Sisson’s recipe.
I was just thinking how I could substitute Almond milk in my cappuccino in the morning – then I read no Almond milk! Why? It’s not dairy – it’s “nut” right?
If I can’t, I won’t, I will just have nothing in the morning, oh well. That’s about the only thing I have to change, sugar and milk in my coffee, I am doing pretty good with the rest – 5 months Paleo!
Thank you Dallas. I also just read this post from Uncomfortable Much: http://uncomfortablemuch.blogspot.com/2010/03/scale-schmale.html. What a great post, and by her before and after pics, she doesn’t need a scale. She’s buffed!
I will stick with this! Thanks again for writing.
Ann
PS Patience is always what I need to have since I’m a rather impatient person! ;D
Louise,
Yes, almond milk is made from almonds. But… almost all commercially-made brands are sweetened (either artificially or “naturally”), and usually preservatives/additives that are not okay. So, technically, if you made your own unsweetened almond milk at home, that would be okay, but we’d much rather you get all the nutrition from the nuts themselves. Eat the nuts!
Ann,
Thanks for the great link. Have a great day filled with Good Food!
@Dallas – thanks so much for checking out the bioactive stuff for me. And I will eat! Thanks again.
Dallas, thanks for the response. Your comment…
“Don’t miss the point of the Whole30 – it’s less about whether the food is technically clean or not, and waaaaaaay more about why you’re choosing to eat it.”
…..is something I have been starting to realize and practice more each day. I am now on day 7 and have been a bit cranky over the last few days. I get especially irritable when I haven’t eaten, but I think that is always the case. It is even harder when everyone around you is munching on cheeses, and bagel chips, and yogurt, and breads, and candy etc, etc, etc. And what’s the deal with people always trying to feed me what they are eating? Again, I’m sure it’s always been the case but it seems now more than ever someone is sticking food in my face and saying “Ooooh try this!!”. Ok I am ranting.
I do have a few quick ingredient questions. Citric acid, and “natural” ingredients and/or flavoring. Are they ok? The natural flavoring I am referring to is in things like flavored seltzer water. It says “natural” lemon/cherry/orange flavoring. Citric acid is in like everything. Sorry if this has been answered before.
Finally I am looking for a good online source/brand of coconut oil. Can anyone recommend one?
thanks all.
@Vincent, you might want to check out Kurt’s PaNu post “Smoking Candy Cigarettes” on the subject of “paleo” pancakes. It’s the first hit when I Google the title, but you can add “paleo.” It’s a bit harsh (as his posts like to be) but it sums up what I interpret as the philosophy behind the Whole30 pretty well.
My husband uses Spectrum coconut oil as a nutritional supplement, and I steal some for cooking/eating/smoothies. I had a baked sweet potato last night because I was planning a pre-breakfast run, and drizzled some coconut oil on it (delicious). Spectrum makes refined and unrefined extra virgin coconut oil, and it’s available in our health food store. We also get Nutiva, but it tends to be more expensive.
Vincent,
I’m glad your thought process about food is changing. With practice, a firm but polite “no, thank you” gets you out of all sorts of iffy food scenarios.
Re: “natural” flavors. Basically, it boils down to this: natural flavors might be have originated from a plant or animal source, but they’ve all been chemically modified to taste better. The Code of Federal Regulations says that natural flavors are “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional”. That means that it could be basically any organic compound that was modified in the lab to make you like the product more – and thus buy more. [Recommended reading: Eric Schlosser's Fast Food Nation talks directly about the use of "natural flavors" in the food industry.] In short, the inclusion of “natural flavors” doesn’t categorically exclude a product from your Whole30, but we would much rather you choose Real Food that has its own Natural Flavors (as in, the stuff that makes Real Food taste so good!).
On coconut oil: we like Spectrum Naturals, Barlean’s, and Jungle Products. Look for “unrefined” coconut oil; “cold-pressed” and “extra virgin” also generally mean that the extraction process leaves more beneficial compounds in the oil.
@ALL: Want a change from plain old water? Here’s what we do.
Grab a big pitcher and fill it with cold water. Add a generous sized sprig of fresh rosemary, four or five cucumber slices, and some 1/4″ slices of lemon, lime, or any other citrus fruit that floats your boat. Allow the water to infuse in the fridge for an hour or so, pour and enjoy. You can use a variety of fruits and herbs, but the rosemary stays intact in the water better than, say, basil would, and the cucumber and citrus fruits provide a nice contrast.
Plus your parents will think you’re all grown-up and responsible when you serve them infused water. Bonus.
Best,
Melissa
I posted a recap of my second week on Whole30: http://bit.ly/cnGyLa
I am going 90. My new end date will now be November 16th. My 30 ends on the 17th of this month….but I have found it SO EASY this time around and I am feeling SO GREAT with ZERO cravings or seeming dependency on any food group, approved or not, that I am saying,
“LET’S DO THIS!”
Besides, I am adopting this eating style as a LIFESTYLE not a DIET. So, I don’t really see the big deal in extending. I will be 31 years old in October and, while I have been eating clean and healthy for a few years now and done detoxes here and there, it has not been pristine and I know I am not at my prime…yet; I know my body is still holding on to a good amount of yuck from years of food abuse, sugar, alcohol, and generally crappy foods I have allowed to enter my temple. I want to start year 31 off RIGHT!
Giving myself an “end date” has worked out SO MUCH BETTER for me than counting days. When it is just something I do, I don’t focus on the fact that I am on day 5 out of 30….to me, it makes it feel like a daunting task that I will surely rebel against.
One other thing I will mention is in regards to THE SCALE….seriously……stay off of that thing! Melissa convinced me to get rid of it, which I did. Believe me it was hard. I would weigh myself daily, MULTIPLE times a day…I got so stuck on an arbitrary number that it took my focus away from health. Don’t do it to yourself….just eat good food, drink lots and lots of water, and exercise…it is not rocket surgery….you just have to DO IT.
This round of the W30 has really helped me and blogging about it (http://wildeabouthealth.blogspot.com/) on a daily basis helps keep me accountable and also helps me focus on OTHER things that are going on in my life besides just FOOD.
Thanks M&D for this platform, the guidance, and the support.
Also, I totally have a direct link from my page straight to this page….I hope everyone I know tries the W30.
@Kara, I LOVE reading your posts and I have been following your blog as well. You give great advice and your motivation to stay on track is very encouraging. I have to say that I agree with you about having an “end date” in mind rather than counting days. Extending the program to 90 days is a great idea and I am going to do the same. It is MOST definitely a lifestyle change and there is no way that I want to undo all the work that I have been doing up to this point only to satisfy a couple cravings (which are actually few and far between since starting the Whole30). Moreover, extending the program allows me the opportunity to remain more focussed and fix some the habits and make up for some of the choices that I made during the Whole30 (such as the almond milk and a HEAVY dependance on nuts).
@ Melissa and Dallas, thank you for this forum and the support and guidance! My girlfriend just told me that she and her boyfriend are going to start another 30 day detox cleanse and I told her to forget about the cleanse and directed her to this site instead!
Since starting the Whole30, I have noticed small changes in almost every aspect of my life. I sleep better at night and actually FEEL rested in the morning. I rarely have that bloated feeling anymore (in fact, I only feel that way if I have waited too long to eat in between meals), my skin looks great, the whites of my eyes are whiter, my energy level is high, my overall attitude is happy
and my performance in the gym has greatly improved in both strength and endurance.
And one more note about the scale and why we should throw it out: my sister has been on her own journey to better health and began working with our nutrition consultant at our Crossfit gym. She began the Zone about a month ago combined with crossfit workouts 3x a week. Her weight was 130 lbs when she began a month ago. In one month, she has lost 5 lbs of fat but her weight stayed the same. She was disappointed by this until I explained to her how incredible losing 5 lbs of fat is in such a short period of time. She is getting leaner and stronger and building muscle!
For the women involved in the Crossfit community who chose to incoportate the paleo/zone lifestyle, there is wonderful paradigm shift that is occuring in terms of what our definition of beautiful is; it has shifted from what you LOOK like to what you can DO. And let me tell you, for years I did focus on the scale and I was envious of those skinny girls . My only objective in working out was and to stay thin. Now, I am envious of the women in my box with the strong legs and ripped backs and I am proud to say that I am becoming one of those women. I hope that this lifestyle catches on because I know that it could save a lot of women years of self-hate and poor body image issues.
Sorry for the soapbox rant !
Day 30!!!! I have to say there is really nothing I want to eat in terms of a cheat…chocolate? Nope. Chips? Nope. Brown rice pasta? Nope. I’m just going to keep going until there is really something I want to enjoy. This is absolutely amazing to me. Never in my life have I eaten so well for this amount of time with no cheats. Especially with all of the troll food pushers out there- amazing that peer pressure still exists in your 30s! Lol. Best of luck of to everyone doing a Whole30 right this moment. And for those of you on the fence, do it!!! When I hit a rough patch, I went right to this board for support. Thanks to Dallas and Melissa for the forum. Our bodies certainly thank you!
I will definitely be eating this way for the long run. I love this style of eating and am so glad I stumbled upon this site. If after 30, I feel like a cheat, I will, but will not deviate from this lifestyle. I can tell in just a few short weeks huge improvements in sleep quality, overall energy and strength. THANKS Dallas and Melissa for this site.
I would like to thank everyone for all the posts that have occurred this weekend. I was at the hospital with my family spending the last few hours with my Grandpa, while doing the program. It is amazing how in a hospital setting I had nothign I could buy in the cafeteria area that would even work for the program. I brought some fresh vegetables and nuts to the hospital. I severly lacked on the protein during the day. In the morning I would make sure to make some eggs. I also drank coffee alot this weekend. What’s frustrating too, is grandpa is in a deep sleep – unresponsive, just breathing and heart keeping him alive while on a morphine drip, he had prostate cancer and type II diabetes. My family is very sarcastiac and all overweight or obese. They would bring snacks to the room — soda, chips, donuts, crackers, candy, deep friend chicken… When I showed up with a cup of coffee, they would say is that healthy for you.. blah blah blah.. Then 10 minutes later, ask me to take a bite of this new kind of donut the local bakery now has… I didnt understand the thinking, but I did stay strong, not cave in (which was huge as I wouldve in the past indulged in those horrible comfort foods to comfort the stress and emotions.)
I did notice at the hospital the food selection items were: brats, hot dogs, chicken sandwich, hamburger, pizza, french fries, soda, nestea ice tea, all of those not just unhealthy but horrible foods for anyone. One of the reasons were joining this post and doing this lifestyle change, is I want to be a healthy, in shape fit Doctor(Chiropractor). Yet, I go to a Hospital, given NO choices to eat healthy. This to me was very upsetting, irritating and depressing. I always laugh when I see all these comments “we need to fix the obesity problem in america..etc” yet, nothing is really done about it. If I am in a hospital, I would have thought Id have healthy choices for food… Which brings up a discussion we had in Public Health class. I found an article about Drugs and Alcohol Resistnce Education program (D.A.R.E.) and how in effective it was. It broke apart that we are telling 12- 15 year olds NOT to do Drugs. The problem is this: The mind of a 12-15 (adolescent) is to be accepted by his or her peers, they are exploring life, usually when told not to do something they do it.. plus the Dont do drugs attitude is negative oppose to positive. The program has been statistically shown to be failing costing a lot of Tax Payer dollars yet increase in drugs and alcohol in adolescents. I thought it would be more effective to encourage health and exercise. For example, have late teens to early 30 year olds, go into the class rooms and discuss their healthy lifestyles.(older adults would work to but at 12-15 they think 30 is old so 50 would be ancient in their eyes). The role models would go to the classroom and discuss what they ate, workouts they did… (Of course they would all be in great shape so the kids would get a visual of what health looks like. It would be ineffective to have an overweight unhealthy individual go to classrooms.). Drugs and alcohol would be brought up, the role model wouldn’t smoke, do drugs, or drink, as they are too busy taking care of their health. Role models would discuss how great it feels to know they just (ex. dead lifted 205 pounds) or did any crossfit wod. Plus encouraging HEALTH is alot better than telling a 12 year dont do drugs (naturally the kids want to know what the big deal about drugs is and try them). In my opinion, kids would get healthier, everyone is starting to workout – maybe there is crossfit for kids program after school, the obesity problem would decrease. Nutrition wise, the program would follow the whole30 /paleo/primal progam and give ideas of tasty healthy meals. It would be ideal to eventually extend this out to a family crossfit type program. It is important that this is done together. Excuses I have heard in class when I talked about this 1. “I have no time” – it takes just as much time to grab an apple of the fruit display in a grocery store as it does a candy bar. Make meals ahead of time and freeze them (preferrably in a glass container to avoid the plastic toxins). If you say you have no time then you wont have time, but in the end continuing to eat unhealthy will effect your overall time in your life. Not to mention the quality of your life will also suffer. 2. Money- I have no money. I have priced this out and eating healthy does Not cost anymore. Ideally, I would love to buy fresh organic vegetables – I simply don’t have the money, however, eating frozen vegetables is the next best thing and a lot cheaper. Fresh is best but frozen is next; nutritionally they are the same. I know I am far better off with Frozen or fresh than canned – which have no nutritional value in them. Sorry to vent about this but I had to. I was just irritated what I saw at the hospital cafeteria – Grandpa was in a deep sleep so I never saw what they would have fed him.
I am starting Day 6, and am feeling some of the “detox effects ” still (some slight cravings but I dont cave in) However, energy is increasing, bloating has decreased, sleep is much better. Everyone’s posting this weekend helped me alot while at the hospital. When I felt I was getting weak, I just opened a post on my blackberry and got strong again.
I am in starting Tomorrow, September 7th. It’s my birthday so i figure what a great way to start it off. So do we just post our progress and all on this site/post. Thanks for posting this so we can really change our lives in a positive way.
Today is Day One, and seriously, I already notice a difference.
For one, I drank my coffee black this am. Usually, it’s about 1/3 milk. I KNOW I have a problem with dairy, but I just wasn’t willing to give it up…until now.
I am also following Robb Wolf’s suggestion of no eggs (only for anyone with known gut problems–doc thinks diverticulitis for me). This morning’s breakfast was black coffee, grapefruit and homemade ropa vieja (divine).
So far, unlike usual, there has been no insulin spike, and no immediate tiredness upon eating. I feel GREAT!
Thank you so much for “laying it on the line” and making any excuses unacceptable. I am very excited to see what this challenge will bring.
I
Sandi,
Great post! I love that you mentioned the paradigm shift for women being in “what they can do” rather than what they look like.
I never thought of it exactly like that. That is perfect!
As a former “skinny chick whom the girls envied b/c I was skinny”, I’m the only one I know whose trying to “put on mass”. What I realize now, is even that is the wrong idea. All I really want is to be stronger, faster and more able “to do”.
I coach other women, and it’s been a tough road, I’ll tell you to get women to change their ideas of their bodies. Thank the gods for CrossFit, as now more women (and men) are beginning to see the light.
We are lucky to be part of a community that emphasizes ability over looks. You’re in the “cool kids” club b/c of, as you say, what you can “do”, not b/c you were born “hot”.
@Sandi….WOW! That was quite a compliment; thank you! I love the fact that I can help encourage others…it is what I want to do with my life! Thank you so much for reading my blog. It has really been a healthy outlet for me. Going 90 days with me is phenomenal! It will be fun and we will so much healthier for it!
Honestly, I am feeling so good. I noticed today that my legs and arms are starting to shape up and look nice again. The cellulite right under my butt (the “smile” line on the back of my thigh) is disappearing. No more bloat. No more cravings. The only thing I do experience is mid afternoon slump…this has been going on for the past week but I think it is due to the imbalance of my nutrition due to circumstance. I am really trying to get it back to an even keel, and luckily today the fridge was repaired so I can go and stock back up on clean eats. That made my day!
I woke up this morning and felt really lean. I powered through my WOD, although I was tempted to quit, but I forced myself to finish. My energy level was in the pits. But, all I can do is my best and get to the end.
I think I might have a STM worthy recipe I created on the fly today….check it out here: http://wildeabouthealth.blogspot.com/2010/09/good-morning-sunshine.html
It is so easy and delicious and is 100% W30 approved and is a complete meal, protein, carbs, fat.
Hope everyone has a prosperous week! Sandi…..we got this!
((((CRYSTAL))))) GREAT JOB!!
Needed to give this GREAT consideration. I know it won’t be easy but TRULY and SERIOUSLY wish to break this sugar-brain connection. Freeing myself from the ups, downs, cravings, moods, and restless sleep will be of great value to personal growth and energy for achieving other things in life. Thank you Melissa and Dallas for this opportunity to make the change. I’ll be reading the section on “Tough Love” many times this week I am sure of it!
The work begins tomorrow.. there is no “try” only “do”. 
OI don’t know how many days its been officially. Way more than 30. My kids are sitting eating chocolate chip cookies. While I have a million emotional reasons for eating these, to date none of them have been that compelling. Today however….I had a couple (really). No milk. I tasted them and figured my body would errupt into convulsions any minute. Worth it? Im not sure. IS this the end for me? Definitiely not. I enjoy eating clean. Tonight before the crack I made Dallas’s taco salad. Yum! Wow was that good. While these binges used to be a daily ocurrence, once in more than a month isn’t something I want to flog myself over. That’s my confession….
On another note, I love getting all the posts from people on the same journey. The enthusiasm, meal ideas, and support inspire me everyday. If anyone in Maine wants to start a Meetup group with me let me know. Id love to get a whole30/90/forever group together now and then. Thanks again to Dallas and Melissa.
@Kara……looks delicious! Thanks for sharing your blog. You are adorable! Always kind of fun to put a face with the name when reading all the comments.
Well. Today is my day 30. But – this continues for me. Okay. Not 100% Whole30, but pretty darn close. I was squeaky clean in my choices for these 30 days. But there IS something to be said for the mental mindset and why a person chooses what they choose. Nuts – allowable. But for me they are not the best choice. My control is minimal. When I have them in my house they become too snacky. And I have to look at why I am turning to something to eat in excess. Something I know will not be rad for my digestion… This is still a demon I am fighting. But – I have learned so much. And it was good to be SQUEAKY with the clean. It is funny, though, how other people cannot leave the way you eat alone.
It is like the weather. Very human. Just something to talk about and make commentary on. It becomes hard because I don’t always want to talk about my choices and why I am choosing them. Sometimes I don’t want to get into it – I don’t want to have the debate or the discussion – I just want to have lunch.
So, I finally found out why my back always hurts so bad. I have scoliosis. My backs all crooked. Melissa, Dallas, do you know of other folks, sites, resources for continuing with CrossFit regardless of my back’s condition. I plan to continue with CrossFit even though when I showed the dock a mock squat to demonstrate the sort of exercises I do, he said “Bu yow.” (That means no-no in Mandarin. I live in Beijing, China. I’m an international educator working at an international school over here.) Anyway, he recommended swimming–which I can do. But I cannot give up CrossFit. I love it too much!
Just wanted to see if you and everyone else on this forum knows of some advice in terms of scoliosis and CrossFit.
Thanks y’all. Don’t worry. I’m not going to eat my worries away. If anything this gives me all the more incentive to make sure I make my body healthy–in ways that I can!
Ann
This Whole30 plan sounds great. It will definitely be a “challenge”. I have four kids who of course love their treats and a hubby who is a carboholic. Heehee….. I am doing this for me and want to look and feel better! I am looking forward to finding simple and delicious foods to keep me full and energetic. I did want to ask if eating a serving of nuts each day is ok! Thanks so much Dallas and Melissa for this wonderful opportunity! Looking forward to this journey
@Katie….aww thanks! You are sweet! And that recipe is yummy! I ate it twice today! Give it a try and let me know what you think!
@ “Rex” OMG, I know what you mean! While I think it is GREAT to share with others what I am doing, you are right….sometimes I just want to eat it and not give a dissertation about it. One way I found that helps me with my nut portions is when I get a big bag, I pull out my little food scale and I portion them out in little snack sized baggies. I usually give myself 2 oz per bag. I have also come to realize that, for me, eating the nuts with a nice apple or peach or even grapefruit helps to satisfy me more than just eating the nuts alone.
Anyway, hope everyone had a great start to the new week!
Good news on 2 fronts for me……
1. We got our fridge fixed.
2. I TOTALLY did the STM Sandwich Makeover tonight. It was a little confusing for the restaurant workers but in the end, I got what I wanted and it was yummy! SCORE!
Ciao!
Crystal, Wow, I’m sorry about your grampa. Way to stay strong on your whole 30. tough going and to have the food in your face ugh!!!!!. stay strong.. I used to work in the hospitals. I can say our hospitial in seattle did offer healthy choices. not many. You encourage others to stay strong too. Thank you for posting. way to go!!!
Cyrstal ~ Keeping your grandpa and family in my thoughts & prayers. Great job on staying strong and eating those healthy clean foods. Woohoo for you!!
Keep up the great work!
Day 1 and I am super excited! Wishing you all a great week!
I just started this and am excited! BUT, I know its going to be a tough go. I’ve done this before through Crossfit Portland with Rochelle and Scotty, it definitely changed the way i ate but I didn’t follow it 100% strict for the entire month. I’m up in Seattle now, just started working out at another box so my training and diet are taking on a new start all around
Should be interesting!
Up above it says “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.” Does this mean the blog or is there an actual place here on the website we can sign up and log our day-to-day?? I couldn’t find it.
MJ
Crystal… Way to stay strong through adversity.. The power of dedication to a healthier life is AMAZING! A wonderful role model you are. My thoughts and prayers to you at this time of hardship.
Today is DAY 1!.. Of course, I’m pumped and excited but also know what’s in store! Just being realistic and anticipating how those little cells of mine are going to be screaming for carbs and sugar and my ego will search for ways AROUND the obvious. One cup of coffee (after breakfast) no, stevia, or cream.. just accepted that THIS IS THE WAY IT IS and no sense in thinking further about my loss.
I’ll be posting later because the rough spots will definitely need soothing.. or maybe smoothing and sanding..?
Peace & Love
Just a quick Thanks…
A few months ago you guys did a seminar at Crossfit Tacoma. I was unable to attend but heard great things. This is the 30th day of the challenge. I just wanted to report in and encourage others to try this out! Robb Wolf is constantly saying “do you look, feel, and perform better?” So here goes… Started the program at 198 18% bf…today 195 11% bf. The allergies i get from mowing the lawn are comepletely gone. During the program I PRed in Squat, DL, and Press…Sq 295 to 315…DL 385 to 425…Press from 165 to 185. This has gone from a program to a lifestyle. Thanks for all of your hard work! I love the blog and will continue to win friend and influence Paleo.
Cheers,
Matt
Question for Melissa/Dallas – Last week I knew I wanted to re-align my diet and training so I started to take fish oil (Nordic Nat. Ultimate Omega) again at the highest recommended dose based on your calculator using the 1.0 factor. Yesterday I started the Whole30 and have now dialed back the fish oil to the 0.75 factor, thinking about keeping it here for a week or two and then dialing it back to the .5 once I’ve really settled into the Paleo routine. What are your thoughts?
Also, would you recommend using Cocnut Oil in lieu of Olive Oil for cooking sparingly, all the time or alternate between the two? I like Coconut Oil, so I don’t mind getting rid of Olive Oil but don’t want to rely just on the coconut if its not recommended. The fat content seemed to be the same between the two. Thoughts?
Matt.. GREAT ENCOURAGEMENT!!
Day 4 is down. i am feeling some slight detox headaches…but that my have nothing to do with detox and may more be linked to my sister’s dog that i’m babysitting. she is teeny tiny but apparently considers herself quite the guard dog as she barks at every branch shaken by wind during the night.
the most interesting thing that is happening is that i can start hearing my body leading me to what i want to eat instead of my mind….all the trained, indoctrinated “shoulds”. for example, this morning i had a few spoonfuls of coconut butter, some sheets of nori and a kelp and pinch of sea salt in water drink. (i KNOW…it sounds DIZZZZZZZgusting ,but my body was so happy!) (i tend to have some adrenal issues so i try to get some good quality salt in me first thing in the morning.
dinner tonight was applegate farms grass-fed beef hot dogs with homemade saurkraut. mmmmmmm…beHAVE!
it’s really astonishing how quickly the body takes to this. i feel so much more satiated on so much less food, but the quality and nutrient density is rocking my world!
okay, this post is becoming longer than planned, but one last thing:
yes, women, one of the most profound perspective changes is starting to see your body as a tool, not an ornament. it is not something that you carry around and have to change to fit the latest styles, it IS you. it’s how you interact with the world and the more in can DO, the more freedom and power you have in the world.
day five….BRING IT!
Having some headaches and my calves have been cramping when I stretch out in bed. I am trying to figure out why I am getting these headaches. I think it may be that I need to eat. When I get one I don’t feel particularly hungry, but realize I have not eaten in a while. I am trying to focus on the things that are happening with my body and why they are happening. I have been tired the last few days. I still think I need to eat more, but just can’t force any more food into me. I think I am doing okay on getting enough fat. Pretty much just rambling with my thoughts. Still feel great otherwise and have absolutely no cravings for any “dirty” foods.
DAY 2:
Day 1 was 100% ON! Much easier than anticipated being the sugar burner that I am!!.. Had no cravings for carbs or sugar and mood balanced all day. Missed the stevia last night in my coconut milk but truly understand how ANYTHING sweet in mouth sets the cycle for cravings. Probably both physical and mental so eliminating takes away both. Mentally strong and removing thoughts of what I may be missing. This is all about what I will be gaining thru patience, dedication, and education for a higher quality of life.
Peace & Love
Day 10
Feeling great! I have had no problem going to bbqs and parties and not partaking in food that I either knew or was unsure about the ingredients. Favorite meal thus far: steamed spaghetti squash with homemade meaty marinara. Feeling less poofy. Keep up the good work!
Hey, on day 3 and actually starting to feel like I can do this. It’s been tough at times over the first 2 days – especially because I’m a grad student and it’s easy to get into bad habits when you think you need that sugar to get the reading done or the paper written.
This may be a stupid question, but is it okay to eat tobasco? And what about balsamic vinegar?
Michael
Day 1 was great, felt great and had good energy level. However, I didn’t eat enough, but felt satisfied just the same. Today is going great with eating and got to the gym and got my workout in. I do have a headache, but not from the program, I had a pull-up bar fall on my head this morning. OUCH
The one question that I do have is…if you eat your meals and not long after your tummy starts growling and you feel hungry, should you eat? I was thinking of grabbing a few nuts! (I am very good about not cracking out on them)
Thanks again Melissa and Dallas for this great program and opportunity to be a part of it!
Katleen ~ Hey there sweet freind, great job on 100% ON for day 1. Repeat for day 2!
@Mike…..coconut oil is recommended OVER extra virgin olive oil for cooking; use your EVOO for salads and atop veggies….cooking EVOO releases free radicals whereas cooking coconut oil does not. Like Dallas mentioned earlier, be sure your coconut oil is cold pressed and unrefined. Also, you post right here on this page!
Day 21 (I only know this because my 30/90 ends on the 17th). I am feeling LEAN! The only issues I am having are not really seeing too much gain in the gym on time or strength. NOW…I do have pretty bad carpal tunnel and ulnar nerve damage (bi-lateral), so sometimes some of the exercises are difficult for me as I have extremely poor grip strength and when my condition starts acting up, I also experience numbness. Let’s just say KB Swings, pull up, push ups, and planks all irritate my arms and hands. I also work on my computer, so the constant clicking and typing doesn’t help either, I am sure. I was hoping that my diet would help to improve it, but I am seriously considering acupuncture or something. Do you have any suggestions on how to combat this issue? Maybe I should ditch nightshades for the next 30……see if that helps. I have been eating a lot more tomatoes and eggplant, especially. Thoughts?
Anyway, I made a schedule for myself that is working out so far so that I can balance CF, running, school, and time for myself. It goes like this:
M: Crossfit & School Work
T: CrossFit & Run
W: CrossFit & School Work
Th: Run
F: CrossFit & School Work
Sa: CrossFit & Run
Su: REST & finish school work if necessary
With this, I got to CF at 530 am and run in the afternoon/evening after work. Since it is still really hot, I jump in the pool afterward. This plan still gives me time to hang out with friends, grocery shop, cook, and rest. So far it is working quite nicely.
Hoe everyone has a great day! (Sorry for the long post).
Sandi,
Thanks for spreading the Whole9 Gospel to your friends! We’re so glad that you (and many others!) have broken free from the “bondage” of the Scale. Keep us updated on your ongoing progress!
Crystal,
Having spent 9 years in clinical practice (as a physical therapist), I had ample opportunity to see how our medical system routinely causes iatrogenic illness/injury with what food it supplies (and recommends) to patients. It makes me nuts sometimes, but I’m glad that you’re changing your thought process, and hopefully will make different recommendations than most of your colleagues. Change happens in one brain at a time. Welcome to the Revolution.
Rob Perry,
Welcome aboard! Happy (belated) birthday!
Shannon Franklin,
Welcome!
Kirsten,
If the worst thing in your diet was a couple cookies once a month, you’d be doing better than almost everyone I know. Way to stick with it! I love your “support group” idea. Let me know if you can pull together some interest, and we’ll promote it!
Ann,
I can’t give you medical advice without actually seeing you (and you’re kind of far away!). I will say this: managing your systemic inflammation with good nutrition helps to decrease pain associated with musculoskeletal conditions, so I’d encourage you to make this way of eating a long-term plan.
Dieanna,
Challenge, yes. Life-changing experience, yes. Welcome aboard.
Kara,
I LOVE that you rocked the Sandwich Makeover at the restaurant. (And, I’m glad your fridge is back on-board.)
Mike Jones,
Welcome aboard, brother. You’re right – post right here. Also, we’re going to be in Vancouver, Washington, on October 9th if you’re interested in attending our Foundations of Nutrition workshop. Registration info is on our sidebar. On fish oil dosing: we’d recommend staying on a dose for several months, because it takes a while to improve the n-6:n-3 ratio of your body fat (it’s in direct proportion to your historical dietary intake). Pick a dose, and stay on it for a couple months. Sounds like you might be a 0.75 man til you’ve been squeaky-clean for a while. On coconut oil: it’s is our go-to cooking oil, yes. Use it in place of olive oil for cooking (though you can still add olive oil after cooking for flavor and fat).
Matt Wallin,
Dude, that is AWESOME. Spread the Gospel. Everyone deserves a better life.
Peggie,
Stay hydrated, add a little sea salt to your food, and stretch after your workouts. And, if you’re headachy, eat. Just sayin’…
Michael,
It’s not a stupid question. Tabasco and balsamic are acceptable (if imperfect) flavorings. As long as you’re not always blasting the flavour of real, fresh food with super-spicy/strong sauces, you’re on point.
great moment today. I ordered am “americano” today. was asked if I wanted room for cream and sugar. Hah, one big fat, “No Thank You” was reply. Felt good to say that.
Dallas, Vancouver workshop is Oct. 23-24th right? (Just checking)
Marianne,
Yeah, you’re totally right. I got confused. Thanks for the correction.
@Dallas – Thanks man! Its been a good first 2 1/2 days for sure, but from past experience I know a downturn is coming before really feeling the benefits but I’m mentally prepared (hopefully). I signed up to attend your seminar in Vancouver, WA Oct. 23, Adam was one of my first crossfit trainers while at Crossfit Portland. Great guy!
So far day threes been a challenge, I woke up tired after 8 hours of sleep. Woke up at midnight last night which usually doesn’t happen and had some vivid dreams. Lunch: went out with the team on my project and we ate at California pizza kitchen…..I ordered the chicken and shrimp salad wraps, didn’t eat any of the rice noodles that came with it (forgot to order it without) and didn’t use the extra sauce that came with it. Drank iced tea. Seemed alright, or as best I could do from that place. From 3 til 3:30 I was groggy, had to have a half cup of coffee. Rolling into the 5 oclock hour feeling pretty good, still a little tired but just ate some carrots and fresh mango. Hitting crossfit at either 6 or 7, will eat some pre-cooked chicken breast on my 45 minute drive to the workout.
day 5. tummy aches. too much fat? too much protein?
i’m SOOOOOO thirsty…anyone else?
also, the fish oil calculator (probably not the right place to post this question but i’m too LAZY to look for the right place), does cod liver oil needed to be calculated differently? i’m at almost 4 tablespoons of fish oil a day. that seems like A LOT if translated to CLO.
had a really hard time falling asleep these past two nights…and i was doing so well!
still 100% on. and i’ll take the tummy and head aches over how i was feeling before with all that gluten and nastiness floatin’ around inside.
Had the WORST craving for something … something BREAD, something CRACKER.. something other than what I CAN have!.. Whew.. It’s over now..but this is it.. Determined to be clean and free of sugar, processed food and gluten and anything that does NOT feed and nourish cells. This is what I expect to hurdle and it’s of comfort to see we are in this together. Also, motivating to read posts of those who have passed these cravings and trials of change. Moving FORWARD!
Day 10 – 1/3 of the way to my goal of completing The Whole 30! I am truly amazed at how much easier this is going than I thought it would. I am truly committed to this 30 days, so that has helped a lot. I was even away from home for 3 day this past weekend with no means of transportation. I packed a cooler and was able to stay on track, although I ate more beef jerky and fruit than I would’ve at home. So far, I have not had any luck finding a beef jerky that doesn’t have “brown sugar” as an ingredient. I realize this isn’t 100% approved, but I am not too worried as I know that I don’t have a sugar addiction – I really don’t like sweets! I will continue looking …
I am starting to notice a difference in my stomach – it’s definitely slimming down. A bit thing for me was the stomach cramping, etc. and that is pretty much gone! I also had a deadlift PR today (although I am not 100% with a cold and some chronic neck pain acting up) – 165lbs for 3 reps and I know I had more …
Thanks Dallas and Melissa for sharing this great program with us and supporting us through. I cannot wait for what that next 20 days brings!
Hello Friends…..Day 2 went well! I am not a sugar addict and so don’t really have the problem of craving foods. I was, however, very very hungry! I ended up having 5 meals. Apple and nuts, chicken with cukes and tomatoes, nuts and nectarine, lean burger, lettuce, tomato, and sweet potato. Feel good, still have headache from the pull-up bar
Looking forward to a great Day 3!! I am off to the gym.
I was wondering since I am new to this, what “limited” fruit would be. About how much fruit is ok for a day…thanks so much!
Have a great, strong day everyone!
Kathleen…..bummer on craving those nasty carbs, but great job on moving past them! Keep up the great work and have a fantastic Day 3!
Suzanne….Congratulations on the progress. Keep up the great work!
Hey all,
Great reading some of these posts – good to know that there are others out there going through similar things. It’s not bad, but I am craving sugar and bread a little bit. Had to turn down some ice cream cake at a work birthday party. Once I explained, people were cool with it and pretty interested.
I do get really hungry quite often, even though I’m probably eating more than usual – is this part of my body calibrating? Nuts and fruits have been my go too snack, but as you mentioned, I don’t want to crack out on these. Is there a rule of thumb for too much?
Thanks for the reply and all the comments.
Stay strong.
Michael
@Jennifer, do NOT take that much CLO! Yes, I realize that the RDAs for vitamins A and D are undershot, but 4T of CLO a day would definitely give you too much A and D. The fish oil calculator, I believe, is for fish body oils, not liver oils.
Ugh, so I discovered that, while dried fruit does not send me running to the candy dish, there’s something about the combination of nuts and dried fruit that makes my body lose control. I have to finish off the mix I have this week because it’s practically my only snack, but no dried fruit next week! Also, this week I’ve been noticing more evening bloat than normal — possibly from the nuts!
Oh well, next week is my last full week on Whole30, so I’m planning to re-commit and make it a good one!
One other thing, can someone give me a good fish oil brand that may have more epa/dha per pill. The best I’ve found is a ratio of about 650 EPA/425 DHA per 2 pills.
Michael
@michael – I take nordic naturals ultimate omega which can be found at whole foods. Its 650/450, but if you get the fish oil concentrate its somewhere in the +1100/+1000 range or something…..I don’t have the bottle with me. Its scented with lemon too which is nice
Expensive but gets good ratings from what I’ve seen and has really great EPA/DHA vs. “other” oils ratios. I’d love to hear if there are other brands out there just as good quality and less expensive! Dallas/Melisa??
Look at the post that was put up today in the blog forum about “What’s in our Cabinet” (or a similar title)…it has good info with brand links there.
~~Day 11
hummmmm lets see….have been off the CRACK(Coffee) for 2 days now. The “bloat” is noticeably gone
…Have another CFE workout tonight so will definitly gage my performance. I heard it takes 10 days for the glutten to get out of your system completely.
Breakfast
2 hard boiled eggs, pear and walnuts, peacons and hazelnuts. Omega 3 and 1itr water.
Its day 4 today and my cravings are trying to take over!
I had an egg and grass fed beef frittata for breakfast, coffee, fish oil and vit. D.
Snack I had less than a half a mango, some dried apple and a chunk of boiled (cold chicken).
Lunch was a salad I made from Whole Foods salad bar (used the balsamic vinaigrette they had, not sure if theres added sugar in this or not) and fish oil.
Drinking plenty of water and feeling pretty good but I was craving “something” before my lunch settled into my stomach.
Yesterday at 3 I hit a wall, we shall see how today goes.
Crossfit last night felt great, but was tired this morning after 7 1/2 hours of sleep. We shall see how todays WOD goes!
Dallas, Great!! I get to meet you and Melissa at the end of October. Excited!!!! I get a little trip and learn more about nutrition.
Day 9 is almost over
I am feeling great. I would like to thank everyone for their prayers and support. This was probably one of the most stressful weeks for me this year. Grandpa passing, chiropractic school demands… However, I did not give into to any unhealthy food. I did find myself on Day 7 eat way too many cashews. I also found if I eat dried fruits and nuts, then I tend to crave sweets more.. Note to self – no more dried fruits. For classes, I put about 1/4cup of nuts in a snack bag and that is all I am allowed all day.
I am feeling great!! Not only am I less bloated, more energy etc.. but I think clearer. It is a lot easier to concentrate and stay focused in class. However, I have noticed now that I am eating healthy, it is harder to sit in class for 30 hours a week.. My body wants to move (like it’s meant to) and not sit there.. Next goal is to find more time to workout. The demands of school, studying and work have limited working out. For now, my goal is 3-4 Wods per week and 1 on the weekend. I am sure I can do it. Again, thank everyone for all the support and posts. I am off to make spagetti and meatballs – with spagetti squash and buffalo meatballs.
@MikeJones……where are your veggies at breakfast? Maybe throw in some avocado and a small piece of fruit (like a peach or a few strawberries)….remember the idea is not to restrict your intake….it is not a “diet”. EAT! EAT when you are hungry….just make sure you are getting QUALITY….and try to aim for
fat/protein/carbs EACH TIME YOU EAT. This is where planning ahead will take you far!
I am a big fan of one pan meals….I make enough to eat off of for a couple meals….I try to pack it with protein, loads of veggies, and good fat like coconut oil or olives. It is difficult when you are first starting out, but believe me the “hassle” of planning ahead alleviates the question of “what do I eat” later. Good luck!
@Jenn-thanks for the response.
day 6 down. today was a hard one, mostly because i did NOT sleep well last night and felt the need for COMFORT food. SO, i made a salmon/leek/onion/stew thing for dinner with chopped avocado on time. yum.
Day 3 was a success. Workout is done, clean eating is done. Feeling great! Looking forward to Day 4.
Have a wonderful weekend everyone!
@ALL: I am WOEFULLY behind in responding to these comments – I know Dallas has been awesome about jumping on every day, but I like to contribute too, and I’ve been too busy with other stuff to contribute much! I’m reading everything, though, and have some things to say to you all… so stay tuned. We’re heading to Tennessee this weekend for a workshop, but we’ll be back on line on Monday. In the meantime, keep posting, keep sharing and STAY STRONG over the weekend! This is a GREAT group we’ve got here, and everyone is doing amazing work holding each other accountable and keeping each other motivated.
Best,
Melissa
Hi Everyone….I am posting this for KathleenM. We are having some troubles with posting today. Has anyone else had a problem. When we go to post, the screen turns white and nothing happens. Weird….. :/
To avoid any confusion I am new to this site and will use “KathleenM”.. I did see another “Kathleen”.
DAY3
Hi All!
Doing great but did have that Craving ATTACK last night before dinner. NO Giving IN! It’s such an insane crazy feeling!.. Driven to grab something and gobble it down. Fortunately, the ATTACK..didn’t last long at all.
Woke at 4 AM with a rumbling gurgling stomach. Very odd for me and must be the body resisting change. Reactions are expected and soon was back sleeping and everything was fine.
So far today.. right on track.. Egg scramble with mushrooms and red pepper, coconut oil; Lunch is salad with greens, tomatoes, a couple green olives, avocado, mahi-mahi.. and CLO & Balsamic as dressing. 1/2 sweet potato as side. Use Carlson’s Cod Liver Oil .. it’s lemon tasting and only 1 Tablespoon daily for me.
Hey Dieanna.. Thank you, as always, for the support and encouragement! Hoping your head is better and you are doing GREAT too!
Peace ~ Joy ~ Focus
Just trying to post again!
Hey everyone. I figured out what the deal was with the headaches. My brother is in the hospital. He had a heart valve replaced on Sept 3rd, and then everything went to shit. He has had three major open heart surgeries in six days and is hooked up to every machine imaginable. He is very critical. I didn’t realize it until I got to go see him on Wednesday that he was the cause of my headaches. As soon as I was able to see him the headaches subsided. What a lesson. I had no idea that my body was holding stress like that. He is still in the hospital and we have no idea if he is even going to make it. I came back home last night. I totally stuck to the plan, even though I didn’t eat enough. There was no way I was going to eat crap food.
@Dallas – Since I missed two days in a row on the 603, I think I might just start over. What are your thoughts on that Dallas?
Thanks.
Hello everybody! I have been wanting to do this program for a while, but I’ve found it to be really difficult since I am addicted to high carb/high fat foods (aka junk and sugar). I am currently studying abroad and have been in St. Petersburg for two weeks now; so its been difficult to get comfortable with time differences, busy schedules, avoiding grain and dairy focused foods, and exercising. BUT… I’ve decided it’s time and I’ve had enough of not living up to my potential. So today I am starting. I will need the support, and I plan to continue coming to this site. Here’s to being healthy and eating whole! I just hope I don’t turn into a cranky and moody person from not eating my usual junk these next few days.
Peggie ~ I am so sorry to hear about your brother. I will keep him and your family in my thoughts and prayers. It is amazing what stress can do to our bodies and we don’t even realize that that is what is causing some of our issues. GREAT JOB on eating clean. Keep up the great work!
What is 603?
Stacey ~ Hello and welcome. I am a newbie also. Great job on deciding to JUST DO IT!!
We are all here to support and encourage you. I have found that making a menu and shopping is the best way to have everything on hand, that way you don’t grab the JUNK!
You can do this. It is ok if you turn into a cranky, moody person for a few days, it is your bodies way of getting rid of the toxins…heehee
Have a fantastic first day!
Stacey – Welcome. Those are excuses. Set your mind to it and don’t change it. You will do great.
THANKS Dieanna.
Good Morning Friends! Day 4 … woohoo … I am looking forward to another clean eating, fantastic day!
Hope you all have a great, strong, clean eating day also
So I finished my Whole30 on September 6th and I have to say beware once you have something off plan! I’ve had a little something that I shouldn’t be eating each day and my tummy is not happy. I’ve found that #1- eating this way is so much better for my body and digestive system and #2- I really need to visit this site for support! Today I’m back on plan 100% and I’m going to “indulge” in a little something about 2-3 times per week, whether it be a glass of wine, a piece of dark chocolate, etc. I will probably do another Whole30 in the near future. I’m really looking forward to the workshop in November!
A thank-you to Kara- I so benefit from your posts. And by the way, it’s nice to meet you, KathleenM!
Best to all and a happy Friday!
Hi All,
Peggy I am sorry to hear about your brother. Stacey – enjoy your trip abroad. I went my junior year in college 2001 – to study abroad for one year in Germany, it was one of the best times of my life. I found in Europe it was a lot easier to eat healthy, in Germany they had a fresh produce market with fish, etc. Every other day.
I don’t have class today but a weekend full of studying
. I am off to work and am excited to try the Spagetti squash and meatballs (with buffalo meat) tonight for lunch. Breakfast was a juice I made with carrots, beets and an apple. I love the vitamix.. 
post later and time to be strong over the weekend.
Peggie,
Don’t restart the 603 PTP program, just continue from where you are. Life happens. We understand how life/work/family/etc. can get in the way sometimes, but just push on, knowing that you’re doing the best you can. Stick with it.
@Peggie….you and your family are in my prayers. God bless you and keep you.
@Kathleen…thank you! That is very kind and I am happy that you feel that way! What a nice compliment.
Hey everyone! So it is Friday! I am looking forward to a relaxing weekend with some possible outdoor adventures….also, I posted a couple new recipes on my blog
(http://wildeabouthealth.blogspot.com/)
over the past couple days. I will upload pics to them and will update throughout the weekend, but my internet connection has been SLOOOOOOOW lately. I make things up as I go, and that is the fun of it….and if anyone has any recipe suggestions, shoot them my way and I will make and post them!
Anyway, got up a little late today but had a nice pear, some precooked chicken tenderloins, and a handful of almonds. Good thing for precooked protein.
Have a blessed weekend everyone! Stay strong!
Bring on day 5. Yesterday was rough…..stressful work day, cravings up the yin yang, etc., etc. Though I didn’t get as much sleep as I would have liked last night (6hrs), today is off to a good day!
@Kara – Well, I used to eat veggies at every meal, but I started to listen to Robb Wolfs podcast and in one of his issues he mentioned its not that necessary to get them in each meal as long as your getting them in your daily diet. I’m going to toss some fruit in with breakfast and see if that helps. With that being said, I try to get my veggies in at lunch as well as dinner and post workout out. I also eat carrots and protein (boiled cold chicken) as my go to snack when I get that hunger ting in my belly.
I’d like to know what Dallas/Mellisa’s thoughts are on this as well?
Oh, I forgot to post…..we did a 2,000m row for time on Wednesday and I PR’d at 7:50!! I absolutely disliked the rower when I started crossfit but have gotten some great tips/pointers from various folks that have helped improve my stroke and time. I’m going to use that as one of my performance bench marks for this diet, not looking forward to another 2,000m row in less than 30 days but I am looking forward to crushing that 7:50 time! Time shall tell
Thanks Dallas. I will do that.
DAY 4
Peggie, So sorry to hear about your brother and offer my thoughts and prayers.
Stacey, Welcome! It makes a helpful difference knowing we are “one” in this together. The “Tough Love” section here is very helpful in getting over humps.
Dieanna, Thank you for posting for me! You are doing fabulous and I so enjoy being in this together!
Kathleen, Thank you for the welcome!
Crystal, on spaghetti squash and meatballs.. Looking forward to hearing! Also, good to know you like your Vitamix. How long have you had it?
Kara, Wonderful Blog.. and thanks for sharing!
Mike, Great job on getting through the cravings.. I totally understand how hard it is to be a carb/sugar craver!
Back to DAY 4:
Finding this much easier than ever anticipating but not to become too self-assured or it will all sneek up and take me down! Continually need to stay aware of feelings and behaviors. I read on a post here that it takes 10 days for gluten to leave the body? Does anyone have information on this? Guess I”m thinking something magical will happen on day 10.. haha.
Mike Jones,
Looking forward to meeting you in Vancouver!
Jennifer,
Sounds like you’re experiencing some of the common “adaptive processes” that happen when you make some serious dietary changes. Stick with it, and the GI woes and sleep disturbance will pass altogether. On your fish oil question: we recommend fish oil (vs a cod liver oil) as your best source of EPA and DHA. But if you ARE taking CLO, it’s calculated the same way. You’ll just have to take a lot more since CLO is a poorer source of omega-3′s than regular concentrated fish oil.
Suzanne,
Way to stick with it! We found the same thing, too – the more processed the food is (like jerky), the harder it is to find it with “clean” ingredients. And congrats on your DL PR!
Dieanna,
We’re working on a “How to Succeed at your Whole30″ package right now that will include a long list of FAQs – like your question on fruit – as well as our MealSimple meal planning template, a shopping list, and a lot more. We’re hoping to have that rolled out in the next few weeks at a price point that’ll be accessible for everyone. Stay tuned! But to answer your question on fruit, we’d recommend starting with 2 servings a day and seeing how that works for you. Good job on eating enough – when you’re hungry, eat something that makes you healthier!
Michael,
If you’re choosing more nutrient-dense foods and fewer processed, calorie-dense foods, we recommend and encourage eating as much as you need to support your goals. See my above comment to Dieanna about our soon-to-be-released “Whole30 Success Plan”. For now, cut back on your nut and fruit consumption, and eat more veggies and non-nut fat sources (like coconut, avocado, and olives) instead. Read our old comments for answers on your fish oil question. We like Carlson’s and Nordic Naturals. Search Robb Wolf’s site (www.robbwolf.com) for some info on high-value fish oil brands.
L,
I’m glad you recognize that it’ll take a while for things to “normalize”. Patience is key. Rock on. Oh, and dial back your nut consumption. Please.
Mike Jones,
Dude, you need more fat in your diet. When you’re hungry, eat. If you’re still hungry or your energy levels are dragging, add more fat. And don’t use Robb’s comment to justify skipping your veggies and eating fruit instead. EAT YOUR VEGGIES. If you “accidentally” miss them in one meal, sure, you can add more later, but don’t eat fruit instead and then try to cram in more veggies later.
Dieanna,
I published a Power To The People program when we had our CrossFit affiliate, 603. It’s on our main page under 603 PTP. Check it out if you’re interested.
Day~~12
Breakfast: 2 hrd boiled eggs, 1/2 yam, pineapple and almonds. 1lit water & Omega 3.
Is it too weird to say: Dallas “I LOVE YOU”…..LOL, j/k…I guess the lack of dairy, glutten, etc. has made me a lil loopy, hahahhah. Seriously, I dont think I’m alone in that I appreciate all the feedback !!!
@Shannon Franklin…good to see you here and TY for suggesting this 30day challenge to me on FB. Hopefully I’ll see you at TCA soon
@Kathleen…I’m still waiting on confirmation for that “10 day glutten out of the system” idea I heard. I’m pretty sure its accurate since my coach told me, but would like to hear it from another trusted source.
@Everyone new…it seems cravings 3-4days in is a common factor for us all. Hang in there, they don’t really go away but in my experience after Day 10 they get less intense and more manageable (mentally).
Ran a 1.5ml time trial last night, had a major PR
…yipeee
@Dallas – Right on, I’ll see what I can do about tossing veggies into all meals. In regard to the fat, I use coconut oil to cook almost anything, and take fish oils using the .75 factor based on my weight spread out to three times a day. Other fat sources are from what ever is in my eggs in the morning and the meat that I eat. Do I still need more fat? What are good sources of fat other than what I’ve already noted above?? I know avocados are good, and almonds but I was really trying to stay away from nuts because I can starting cracking out on the almonds. Oh, I also have a Lara bar every now and then.
Waiting for the meatballs to cook, and then enjoying the Spagetti Squash and meatballs…. Smells Amazing!! I have had my vitamix for about a year. I LOVE it. I told some friends about it when I bought it they thought I was crazy to spend $400. on a blender.. Once they saw it they understood why I bought it. 2 months later, they went out and bought their own. Making my own homemade marinara and the meatballs filling (have zuchinni, onions, almond meal, garlic, green pepper in them) was all done in 2 minutes with the vitamix.. It took longer to wash the veggies
.
L,
Ha ha. Thanks for your profession of “love”. It’s always nice to get a sincere expression of gratitude from folks we’re trying our best to help. As for the “10 days” concept – it’s less about “getting the gluten out of your system” and more about your body “healing” from the inflammatory assault of the gluten and other lectins from grains. inflammatory process can stick around for 10 or so days, so that’s part of the reason that your Whole30 has to be one-hundred-percent clean (99% isn’t enough to allow complete healing and suppression of the inflammatory process in your body). And… congrats on your ruin PR!
Mike Jones,
ADD fat to every meal and snack. The fat in your eggs or beef isn’t enough. Add avocado, coconut and coconut milk, olives and EVOO, and a few macadamias and/or hazelnuts. Other nuts aren’t as good in terms of fat content. Skip the Larabar unless you’re having a genuine Food Emergency – which basically ALWAYS is a result of poor planning or lack of preparation. Plan ahead to succeed. Sounds dorky, I know, but it’s totally true. Hope this helps.
Crystal,
We make a ground beef (or ground turkey) marinara that we LOVE, and it keeps us supplied with open-the-fridge-and-eat leftovers for a couple days. Sounds like you’re on the same plan
@Mike Jones….good fats= black olive, green olives, olive oil atop veggies, avocado, coconut, coconut oil……nuts last.
Thanks, very helpful! My cravings today are non-existent which is nice. I am dragging a little after lunch, but the lack of sleep last night probably has more to do with that than what I’m eating
Thanks for the thoughts and prayers. Really appreciate it.
Rocked the workout. Thanks Dallas!!
@ Dallas – thanks! I am looking forward to the “How to” package – more tips and tricks to be successful will be great. I am also happy that you guys are going to start making some $$ off this program. It is truly life changing and I know that I, for one, will be more than happy to purchase it.
I have been on this journey since june 5th. it started with my martial arts instructor.Wanting to do the whole 30 challenge. I have continued to eat whole 30 for over two months.With my orange belt test in mind. tomorrow will be the orange belt test. it is a 5 hour pyhsical demanding test. it will also test my eating. I’ve planned ahead and packed beef jerky (nothing on it but seasoning), almonds and mac nuts, and larabar (just in case). also salt to add to water. My food choices have to be grab and eat quick. We are testing w/lil breaks if any. I’m eating a great breakfast before hand of lamb, veggies, sweet potato and avacodo. ‘It is all food I have tested out during class. I’ve planned ahead and ready to test!!!!!
@Peggy, I’m so sorry about your brother!!!!!!!! My thoughts are with you. Way to hang in there with the eating!!!!
Good luck Marianne!