***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.
9 days complete and I’m gaining weight… up 3 lbs in 3 days. What the heck? I’ve been perfect too… of course, I did lose 6lbs in 6 days to start so maybe things are just equaling out?
Day 9 complete as of 10 August, and things are going great! Thanks for all the wonderful recipes people are passing along, and other nutritious notes.
I’m in. Documenting on twitter to keep myself honest.
here goes day 4 so far i have managed to keep myself away from sugar booze and to ea enough meat and veggies to sustain myself working out 2 times a day. I picked up some ground bison yesterday which should be good and i found some kale on sale as well… I can do this.
@Mr. Anderson. The stock answer from Dallas, which you may have read already, is this is NOT a weight loss diet. It’s about choosing real, good food for your body and getting rid of the attachments to processed foods/sugar/bad fats.
With that being said, have you pulled back on the number of calories you’re eating? Do log them with something like FitDay? Others have commented that when they cut back on the calories, their bodies went into starvation mode. Try eating more vegetables. If you’re eating a lot of avocados/nuts/good fats, maybe try cutting those back as well.
My strong recommendation, though, is to treat your scale like alcohol and forget about it for 30 days. Stick to the Whole30 and the desired results will come. It’s hard to resist jumping on the scale in order to see that it’s working, but you can drive yourself crazy. Feed your body right and the rest will follow.
It’s easier to say or read than to do, so I wish you the best of luck.
Day one of my 2nd 30 day challenge, this time with NO cheats. Looking forward to it! I just moved to Idaho and am having problems finding organic red meat, any suggestions?? I can find chicken but I can only eat so much chicken. Thanks.
Today is day two of my Whole30 challenge. I got food poisoning the night before the 1st day (oh the irony!) so day 1 was pretty easy consuming homemade applesauce and water. Before this I gave up Coke Zero (for the millionth time) but today is day 17 without the crack, and I’m feeling strong. I don’t remember if I read it or heard it on the Paleolithic Solution podcasts from Robb Wolf…but he said something about seeing a correlation to people who wouldn’t give up the diet soda, and failure. And I’ll be damned if I’m going to let diet coke get in the way of my success on paleo!
I’m driving to Vegas tomorrow for a few days so I’m packing the cooler full of paleo friendly foods to keep in our hotel fridge.
@Hilary, Great!!! We can do round two together!!!!! I’m about 5 days into 2nd. Love Idaho!!!! Where are you living in Idaho?
@marianne, sounds good! Today already feels tough. I think I need to bring more snacks to work tomorrow. Living in Idaho Falls, a great place!
Hey there, I was in an organic and vegan health store this morning and noticed that they carried dairy-free coconut “ice cream”…does this count as Paleo?? or is it wishful thinking lol
thanks!
sandi
Day 4. Feeling good. I love me some eggs and blueberries. Yes I do. Last night I made for bfast this morning 1 whole egg, 2 egg whites, 1 organic chix sausage, handful of blueberries – cooked in coconut oil, dash of cinnamon, dash of cayenne. Delicious. I miss gum. I am going to try and give up the coffee for a while… starting tomorrow. I also have given up super dark chocolate ( above 80% ) – i miss it too.
@hilary, love idaho falls. ( I grow up in Spokane wa. I know idaho ) yah some days are tougher than others. even on round 2:>). It does help me to know you are going again too. Thank you. I have a potluck to go to this friday. There will be lots of treats and alcohol. I’ll hold strong knowing others are doing the same too :>) and of course I’ll bring treats that I can have. i also do a trick where i eat ahead. Then I don’t feel like “snacking” as much. Is there a trader joes in Idaho falls. That’s usually a good store to check out for more than just chicken.
@ Everyone,
Thanks for your patience with our slow response time on comments. We just drove 2600 miles to our new home in Salt Lake City, so internet time was, well, nonexistent in the last week. But, we’re back! And putting on a Whole9 Nutrition Foundations workshop at Ferocity CrossFit in Woods Cross (just north of SLC) this Saturday at 10AM. Maybe we’ll see some of you there!
Cassie,
Congrats on getting your hubby back! But… booze shouldn’t make things “more fun”. If he wants some booze, let him go for it, but stay strong. You deserve this. On CSAs: we’ll be looking for one for ourselves soon. It’s an awesome way to get local, fresh (often organic) veggies. Fire away!
Kirsten,
Umm, really? Deep-fried veggies, even if technically Whole9-approved, do not make you healthier. (Besides, the canola oil sucks.) So… skip ‘em.
Marianne T,
You’re welcome at our Whole9 Nutrition Foundations AND our W9 Trainer’s workshop at CF Fort Vancouver, but the Foundations workshop is a prerequisite for the Trainer’s one. So… make it a Whole9 weekend!
Renee,
Lots and LOTS of people look to food for comfort in stressful times, so you are not alone in that quagmire. Welcome aboard the new-and-improved, heathier-than-ever-before Renee Train!
Ken,
We’re glad your thought process about food is changing. Our passion, our drive, is to help people change the way they think about food, which (of course) will help them eat better… for the rest of their lives. We’re glad you’re with us on this.
Marianne,
My little sister (during her Whole30) recently went to a local casino to watch the UFC fights… and took an avocado and some veggies with her (in her purse) as a snack. Really. She’s that awesome. Don’t worry what people say, or how they look at you when you pack healthy food. After all, you were watching people smash each other to bits… for fun. So who’s the weird one?
Seriously though, eat right before you go somewhere like that, pack some W9-approved snacks, and tough it out. This country does not facilitate good food choices. But… you can outsmart the Food People and be healthier than the Average American.
Marty P,
Try some unsweetened sausage or chicken sausage (cooked in coconut oil) with steamed spinach or a few berries.
Emily,
Thanks for the reposted comment, and for the kind words. On altitude sickness: often what happens is that fitter people can move faster and thus gain altitude faster (increasing the risk of acute mountain sickness, AMS). That happened to a climbing partner of mine a few years ago at 18,000 feet in Peru. We were a little “too fit” (read: too dumb to be more patient about ascending more slowly). Or… your AMS could just be a fluke. As far as a forum is concerned… we’ve talked about it, but we don’t have ANY extra time right now to moderate a forum (that takes a TON of time!). Maybe we’ll find an intern to help with that at some point!
Scott R,
Dude…We love your enthusiasm, but set a good example and GET OFF THE SCALE. Please. I’m begging. This is the NOT a weight-loss program, and we seriously discourage people from using the scale as a measuring stick, like, EVER. It tends to promote that dysfunctional, aesthetic-driven thought process. We care about how healthy and sane and sustainable your nutrition plan is, NOT whether it “leans you out”. Also, on your shakes: while they are, sure, technically good food quality, the large amounts of sugar you use (as papaya nectar, strawberries, banana, and apples) in that monster shake doesn’t even come close to being justifiable to get 1 pepper, a handful of lettuce, and 1 cup of broccoli into you. Eat the food, man!
KayCee,
Great recipe idea, and props to you for recognizing the Banana (Sugar!) Demon.
Annette,
Don’t be afraid of the whole eggs. And, welcome aboard!
Christina and Danielle,
Welcome aboard, both of you!
Katie,
Get up, get back on the horse, and OWN IT this time. We’re with you.
EDB,
Get off the scale. For our next Whole30, Version 3.0, we’re going to make going Scale-Free part of the deal. It’ll take a while for your old food habits to go away. Literally. Make sure you’re doing a good exercise program, that you’re eating and sleeping enough, and be patient. Good things are coming, but two weeks isn’t enough to “fix” your old (bad) eating habits.
Hillary,
Awesome story! Thanks for sharing your “tips” and your progress!
KMR,
While we detest the idea that they add SUGAR to BC pills, we all know that you don’t eat them just for fun. We’re not recommending that you change your BC method, but these would be the ONLY exception to your Whole30 “rules”.
JT,
Thanks for the recipe idea!
AmyJ,
Chia contains a not-awesome fat profile, so I’d skip it. The Chia People have a good marketing campaign, but there’s nothing you can get from chia that you can’t get from a much better source. Pass altogether.
Mr Anderson,
I repeat… GET OFF THE SCALE. Read my above comment to Scott R about frequent weighing-in. In response to Dave A’s comment below: do NOT cut back the healthy fats you’re eating. You NEED that good fat for energy, hormonal processes, and the cellular structure of your body. Be really, really careful with caloric restriction. During your Whole30, your ONLY job is to figure how to eat like this in a sane, sustainable way. The body comp changes will come with time, but your primary goal (today) is to fuel the body you want to have (tomorrow). Stay with this.
Hilary Woods,
For now, don’t worry about the organic label on your meat. Just make it through your entire Whole30 at 100% compliance, and then take on bigger challenges like improving food quality. In the meantime, buy the leanest cuts possible and trim off visible fat. When you’ve got a little time, check out a local farmer’s market or natural food store.
Sandi,
Wishful thinking. It’s processed, waaaay sweetened, and stabilized/emulsified. That means it is NOT Whole30 material, but once you’ve completed your W30 and want a little treat, try the Mint Chip flavour. It’s delicious. But not for right now
so ive got a slight problem i think i may have rhabdo. im not sure if its a combo between changing diet and hitting 2 tough wods really hard after coming off an injury.
@Renee: Dietary factors will not give you rhabdo. Overtraining most certainly will. Go see a doctor immediately. Like, right now, get off your computer and go. It is a serious condition that should not be underestimated.
Dallas et al
I dont know what day I’m on because Gustavo and I decided to adopt the Whole30 as our usual nutritional routine, as opposed to getting it in our heads that it was only for 30 days. We started the day we saw you in Boston. So far so good. I did not eat the veggie chips. I did however go to the store to get some cans of tuna to bring to work. I noticed that they all list soy as an ingredient with the tuna. What’s up with this? Is this Whole30 approved or is there some secret tuna company that I need to buy from instead?
I am truly grateful for the recent trickle of recipe ideas people have been sharing. I get in a rut and struggle to come up with simple ideas. Tonight I blanched some string beans and broccoli and then “fried” them with some yellow squash in coconut oil with fresh garlic. Way better than any Chinese restaurant stir fried veggie dish. And pretty too! For desert I have on ocassion cut up a mango and added a bit of coconut butter. Oh my gosh! It’s like being on a tropical island. I admit I am a bit of a coconut addict.
@dallas. Yep already done. Whole 9 weekend in vancouver!!!! paid a couple days ago :>)!!!!!
Good tips for going to bars w.food. lol just have to invest in a purse ( I don’t carry one). No I had more trouble w.darn potluck at church, got hungry at that event. But, it helped me learn lessons for next potluck coming up friday. Already have food items planned.
I get to talk nutrition to many of my clients. It was so nice to hear , “I don’t like the word DIET!” Nor do I, I prefer healthy lifestyle, good eats, ect……
Day 5. And Day 1 of giving up coffee. I am using some de-fatted Coconut Flour to add in some fiber and taste in my life. I added it to my eggs and blueberries this morn. How do we feel about this? I am not trying to “paleo-ize” things – just trying to get more fiber…
Day 1 went really well, even had a migraine and on those days I always cheat, this time I stayed strong. Feel good and ready for day 2!
@Marianne sounds like you have a great plan for your potluck!
@Dallas thanks for the tip on red meat, that really helps.
@dallas @davea whoa, yeah, i tried to get off the scale… I’ve lost 50 lbs this year and I’ve become a little addicted to the thing… I’ve been eating pretty paleo for a few months now, found myself working in more and more “cheats” (a little cheese here, extra square of dark chocolate there) and stumbled upon Whole30 as a beautiful way to get my ass back in line. I’m still 20+ lbs above my goal weight… so yeah, I have a mindset to change. Need to concentrate less on that number and more on the health and body comp and fitness level and so on… I know the weight loss and all that will come with it (and no I wasn’t restricting calories, just really concentrating on eating on the approved list. I eat lots of grass fed beef). Thanks guys!
hillary, I get migraines too. way to hold strong. I tried olives this last migraine. It helped!!!! (I used to eat pretzels and gatorade. ) Keep at it!!! I let you know how the potluck goes.
back to the drawing board… day 1 again tomorrow after spending a few days int he hospital.
@Renee, happy to hear you are ok. Sorry you had to go to hospital…. Rest. Take care of yourself.
Well for yesterday. I wasn’t perfect at potluck. I did try two bites of pita bread and some dip (made w.garbonzo beans) a little of spodie (watermelon infues w/vodka) lots of fruit and some meat . Just that alone sent me into ugh mode.. I felt sick right away. Today, I have a slight migraine (contacts/itichy eyes) I’m fighting off. all I wanted to eat now are my vegetables and protein. Get myself right back on track.
I realize who cares what others think of my eating habits. I’m the only one that lives w.results of what I put in my mouth. It’s important to me to eat healthy and be a great trainer. Fortunetly I kept that I had to get up and teach spin class this a.m. That helped me not reach for cookies, pretzels and other junk. Trust me, It was very tempting we sat around food for at least three hours waiting to go to movie. I did have snack and water ready to go for movie in my purse (yep got a purse). I was happy with how I did. I like eating healthy. It’s hard work some days. But, really I like the results. I hate feeling like crap. good reminder (FOR ME) to stay on track. what one of the sayings? fall of brush yourself off get back at it!!! Try, try again. Find what works for you. Cheers, have a great weekend. M
I SURVIVED. Okay. Okay – This is Day 7. Yesterday. I met friends for Happy Hour – there wasn’t food that I could eat on the menu. I ordered bubbley water w/ lemon. They wanted to go to karaoke. Soooo… we stopped quickly at Whole Foods where I got Whole30 approved food (mmm… delicious blueberries) and we dropped by one friends house before karaoke. Now I don’t know about you. But. To me karaoke and NOT drinking = oil and water. I was debating not going. They cajoled me into it… and wonder upon wonder I was able to drink bubbley water with lime and survive!!! I even sang. Felt great this morning. Felt good about being able to be social and not drink… that is always a toughy for me.
This might be my new favourite veggie dish: grated butternut squash with olive oil (and salt), under the broiler (with the door open), and stir/flip until it’s browned. YUMYUMYUM! Oh, and toast the seeds in the oven just like pumpkin seeds. Clearly I did not buy enough squashes for the week (oh my, I *never* thought I’d say that).
So, I was doing great and then on Day 5 I fell off the wagon and decided to have some gelato…BIG MISTAKE…I paid for it the next day – ALL DAY! At least I know now that it definitely was not worth it, especially considering how I felt before and after. Back on track again:)
I’m loving this. This entire pattern of eating makes me feel wonderful. I did mess up last night, though, and didn’t even realize it until afterward. I took my kids out to a Japanese steakhouse for teppenyaki last night. I skipped the rice, but didn’t even think about the ginger sauce or the miso soup. Afterward, I considered how lovely eating a meal someplace like that is, and realized that the sauces there are more than likely loaded down with sugars.
Thus, although I didn’t completely break down and lose it (i.e. fall off the horse), I am personally restarting my count as of Sunday, 15 August. The funny thing is that I don’t feel it as pressure to get to 30 days anymore. I just view it as another day to make good food choices. For me, I believe that I’ve finally gotten through the mental change it takes to truly approach food in a healthy manner.
Year two for me, start in the am. This year I’m trying to get my entire gym on board. Last year I had “a” cheat, this year going full on.
too many cashews on saturday. TOO MANY.
So far, so good! I’m about 2.5 weeks into this new way of life, and I feel amazing. I’m not going to lie – the first few weeks were hard – but I really feel like I’ve turned a corner in the last couple of days
Thank you to everyone who gave tips on how to stay Whole30 compliant while on the road! I got home Friday from a week-long Business Trip and thanks to careul preparation and planning, Whole Foods, and Extended Stay America’s w/ Stovetops, I managed to make it through unscathed! (Even though I did almost come to blows w/ the airport security lady on the way home when she tried to take away my cooler!!)
I have one quick question regarding coconut milk. I know that it’s okay to use the kind w/ Guar Gum because the benefits outweigh the potential negatives – but I went to an asian grocery over the weekend, and found one that has Potassium Metabisulphite (E224) instead of Guar Gum. So it’s just Coconut Milk (55%), Water, and Potassium Metabisulphite as a perservative (I guess in place of the Guar Gum).
My question is – Is one healthier that the other, or more easily processed by our bodies (Guar Gum vs. Potassium Metabisulphite)? Or am I just splitting hairs here? I haven’t had a chance to do any internet research on the two yet, and plan to do some tonight, but I thought I’d post the question here to in case anyone already knows the answer!
Have a great week everybody!
Christie
@Rex: You’ll get plenty of fiber from the plateful of vegetables you’re eating at each meal. Right? No need to supplement, just up the greens and add some fruit.
@Hilary: We’ve seen the Whole30 do great things for eliminating migraines, even in the most serious of cases. If the Whole30 doesn’t totally clear them up, at some point down the line you may want to play around with eliminating nuts and using other good fat sources instead – nuts sometimes play into migraines, as we’ve seen in other clients – but see what the W30 does for you first. Keep us posted.
@Renee: Rest up, find a good coach and a good program to help keep you training in a smart fashion, and feel better soon.
@Marianne and Rex: Congrats on your successes! Thanks for sharing your experiences here, all of these “I made it through my XXX and stayed on plan” are super motivating for the rest of us! (Dallas and myself included.)
@KayCee: Sounds delicious! We’re doing a spaghetti squash dinner tonight that we’ll probably post for a STM submission somewhere down the line. You should consider submitting something yourself… with your squash as a gorgeous side dish!
@Sandi: Welcome back. Stay strong, the program is designed to run for 30 days for a reason. Keep in touch here and let us know how things are going.
@Ken: The label-reading (and understanding what you’re eating when dining out) takes a lot of practice and experience. We’ve been fooled a few times too, so don’t sweat it. Just use that knowledge for the next round of restaurants, and keep up the great work. We both appreciate how much you’re sharing here, especially when you say things like “The funny thing is that I don’t feel it as pressure to get to 30 days anymore. I just view it as another day to make good food choices.”. Brilliant – we’re super happy you’ve arrived in this place!
@HEF: Welcome! Keep us posted as to how your gym is doing – maybe we’ll be coming to your area for a workshop soon? Check our sidebar, we’re adding events every week!
@Christie: A quick Wiki search on the two ingredients should paint a pretty clear picture. Anything that also goes by a NUMBER (like your Potassium Metabisulphate) is probably not a great choice. Wiki suggests it’s made in a lab, and “is restricted in use[2] and may cause severe allergic reactions in sensitive persons.[3]” No, thank you. By comparison, Guar Gum is extracted from the guar bean, grown primarily in India and Pakistan. While it IS a polysaccharide, it’s not “useable” carbohydrate (like sugar) – it’s a water-soluble fiber. It is also a much better (more effective) thickener than corn starch, which means a product needs to use much LESS to achieve the same thickening/stabilizing results.
Winner = GUAR GUM. While we don’t love ANY added ingredients in a product, we do believe the good fats in coconut milk far outweigh the potential down sides (if any) of the tiny amount of guar gum used as a thickener and stabilizer in the product. Thanks for the question!
Day 6, feeling great. I notice the foods I am eating taste better than the ones I was eating before I started. This is such a great lifestyle.
I had one cheat on Friday, but I put it out of my mind so as not to let it get me down. That WILL be my only cheat. Reading everyone’s posts and posting helps a lot.
@Melissa, thanks for the tip on migraines, I am really hoping this helps (since nothing else seems to). I have not really been eating nuts, I prefer coconut butter and oil as my good fat. But I will keep an eye on the connection between when I eat nuts and get migraines.
Melissa,
With respect to “Paleo Frying”, I’ve been cooking steaks in a grill pan, using a couple tablespoons of coconut oil to grease up the pan. Would this fall under paleo frying as an unhealthy practice, or would this be fine to continue doing under a strict Whole 30?
Where are you guys buying coconut butter and coconut oil? I’ve tried Publix, and Trader Joes.
Is coconut oil the best oil to cook with?
hello all,
Not posting much, but reading religiously! Love all the comments and helpful hints. Thank you so much. I’m…..well, my diet coke is killing me, but I will get off it, I swear! Otherwise, going pretty well.
Question… is this ok or not… I made it for my kids ( my first attempt) and was amazed at how yummy it was… hoping it will be ok for an occasional treat. 
Made organic popcorn on the stovetop in coconut oil. Added just a pinch of sea salt. Ohhh… it was so yummy! We used to live on the microwave popcorn…until I had an awakening about the chemicals in those bags!!! EGADS! so we haven’t had any in months. Anyway…. what’s the word… an ok treat or on the banned list? Thanks for everything!
@Wade, I was getting my coconut oil and butter at Food 4 Less. Moved and now have to get it online, I go to shoporganic.com. They are more spendy than a store though.
Hello, We are experiencing a heat wave in seattle. Here we are not used to it being over 90 degrees. (Usually it is mild in 70″s or so). I didn’t feel like eating or going shopping. fortunately, I had veggies left over from last night. So that made breakfast easy. lunch I picked up cold chicken and jicama added sweet potato and avocado. afternoon, went to the farmers market and loaded up on veggies. haha,didn’t eat them. did not feel like turning stove or oven on. I had 3 hours of martial arts class tonight. new it would be hot. so I ate cold chicken, sweet potato avocado, added raw pumpkins seeds, and olives . I feel I did really well w/higher fat content. For class I did the 1/4tsp of salt to water. Helped out tremendously!!!! Thank you for all the tips. I know it wasn’t perfect today. Went with what I felt like eating. What are some tips on eating on hot weather days?
Hey guys,
Thanks so much for the site and the inspiration. This is day 2 for me and my girlfriend. Would you mind answering a few questions for me?
1) All coconut milk I can find contains guar gum; is that ok?
2) Salsa: it has dehydrated onion; is that ok?
3) How do you season your eggs? The garlic powder I normally use has “calcium stearate” in it.
4) About processed deli meat…I found a pseudo-natural brand, but it still has turbinado sugar and carageenan in it…That’s NOT ok, correct?
Again, thanks so much for your time and inspiration!
Wade- you can find organic coconut oil at most health food stores and your local store might even special order items for you if you ask them to (mine does). I order my coconut oil online- it’s Wilderness Family Naturals. It’s organic, raw, and cold processed; I can even eat it off the spoon if I need a dose of healthy fat. I cook veggies, eggs and chicken in coconut oil. As for coconut butter, I like the Artisana brand. They make a raw, organic one. Just stay away from the flavored butters (like chocolate) because obviously they are not acceptable while doing a Whole30. My two cents…
Hi everyone! Started my Whole30 yesterday. Successful day. The fats kept me from being hungry.. my favorite new breakfast side item is sweet potato hashbrowns! Yum.
Packed a ton of food for work today:
Lunch: pepper & garlic rubbed pork tenderloin w/ tomatoes, yellow squash and zucchini (cooked in olive oil)
Salad: mixed greens with diced chicken breast, red yellow and orange bell peppers, homemade guac, salsa and lime
Snacks: Trader Joe’s Just a Handful of Raw Almonds (love the preportioned packs so that I don’t “crack out on nuts”) and watermelon
So far so good!
Thanks Melissa and Dallas for the great information
you provided at the workshop at Ferocity CF. I am
really motivated about the Whole30. This is day 2
for me. So far so good. Even if it wasn’t going so
good I wouldn’t complain after reading “tough love”.
Thanks again
Back from Vegas and managed to stay 100% compliant with the Whole30 while there! I drove there (8hr drive) and so brought a cooler with me full of snap peas, carrots, cucumbers, cooked broccoli-a-plenty, and a plethora of scrambled eggs and organic sausage, some blueberries and a bag of nuts. I used the eggs/sausage with some blueberries for breakfasts and supplemented my meals throughout the days with the veggies and snacked on a few nuts if I was in a bind. (Filled the cooler with new ice every night from the hotel since we didnt have a fridge). I REALLY wanted a Coke Zero…every day, but coudn’t let it get the best of me. Today is day 7 of the Whole 30 and pretty close to day 30 sans Coke Zero. Longest I’ve ever gone without diet soda of some sort, for about 14 years (I’m ashamed to say).
Is it normal to have stomach cramping after
2 days?!
Someone just smack me upside the head.
How did I just forget corn (even when popped)
is on the grain list???? I know this…. What was I
thinking??? Ok well… Here’s to a new day one!!
In my heart I know that I am a Whole30 believer. I know it is the healthiest way to eat. But putting it into practice consistently hasn’t happened yet! I get 4 or 5 days in, then something happens — a trip, a stomach flu, a busier day than I planned where I hold off eating until I’m famished and willing to eat whatever comes my way. Well, today is the day. Something’s gotta give. I woke up and put on my shirt that says “Decide what you want…”. That is my new motto. Starting today I am commiting to 30 days of complete compliance to the Whole30. No excuses. I plan to post every day. If I miss, feel free to call me out on it! I’ve started my day out right. Tomorrow I’ll post what was on today’s menu. Thank you everyone who posts here. It is motivating and supportive to have a community like this with awesome trainers to guide us through the process (thanks Melissa and Dallas!).
While I’m on here I just thought I’d share two of my favorite Whole30-approved recipes.
For Breakfast
sautee a little garlic and lots of spinach in a healthy oil
add some eggs (beaten)
remove from heat and top with fresh tomatoes and avocado
(I usually cook up a dozen eggs at a time and have breakfast ready for four mornings. I re-heat, and add the tomato and avocado the day of consumption.)
A New Salad
sliced lemon cucumbers (regular cucumbers would be fine too)
diced tomatoes
red onion, chopped
sprinkle with some herbs, if desired
mix together and regrigerate for 1 hour before serving
Just thought I’d share some ideas in case others are looking for something new to try.
While we’re on recipes- here’s one of our easy favorites and great for those who work full-time!
TURKEY BREAST in a slow cooker
turkey breast with bone-in (or 2 turkey breasts if you want leftovers, which we always do- if you
shop at Trader Joe’s try the Empire brand)
1 tsp. paprika
1 tsp. garlic powder
1 Tbs. dried parsley
Place turkey breast(s) in slow cooker and then sprinkle on the herbs- NO LIQUID IN THIS RECIPE. Make sure the turkey is dry and not wet when you sprinkle on the herbs. The paprika will give it a nice, browned color. Cover and cook on LOW for 9 hours- (10 hours on LOW if using 2 breasts). Once done, place turkey breast on cutting board and tightly cover with foil for 15 minutes. Slice and enjoy!
Today is Day 4! Everything’s going well…I’m eating so much and often enough that I’m never hungry so I don’t have a desire to eat something I shouldn’t. I’m a little concerned about tonight’s girls’ dinner at a Mexican restaurant. I plan to get Texas fajitas (chicken, steak, shrimp, peppers, onions..) but I’m wondering what kind of oil they use at those restaurants. Hopefully they’ll have a Whole30-approved oil when I ask!
Has anyone had any luck with Mexican or have any helpful suggestions?
Going to buy a turkey for our Sunday dinner. Thanks Kristen! Have you tried cooking veggies with it? I’m thinking that would be yummy too.
Wade – I found Artisana Coconut butter and Spectrum Organic Coconut oil at Whole Foods on a recent trip to San Antonio. Unfortunately, they don’t carry it at Sun Harvest in Corpus Christi, so I stock up when I go to SA. You can buy the stuff online, but it can be a lot more expensive after factoring in shipping. I’ve got to say – I LOVE coconut butter. I limit myself to a few TB a week, but when I start to feel an energy dip, a TB of Coconut butter usually is just the thing for a pick-me-up! And it’s sooo yummy!
Melissa – thanks for the feedback on the Coconut Milk – I’ll stick w/ the Organic brand at Sun Harvest
Kathleen – THANKS for that turkey recipe! I’ll be using that next week
I’ve created a few crockpot recipes myself this week (a Chicken Curry w/ tons of veggies. . .YUM!) I’ll have to write them out and return the favor by posting.
I’m on day 20 and feel like I’m definitely “over the hump”. Whole 30 cooking/eating just feels normal now, which is wonderful! I definitely plan to continue this for the long term
Cori- I think the vegetables would get a little too mushy if they cook for that long…maybe roast them separately with olive oil?
Christie- Just saw this…you’re quite welcome!!! Looking forward to seeing your crock recipes!
@Chris S: Coconut oil is your best choice for cooking on high heat, so go on with your pan-fried steak. Understand that pan-searing is the healthiest, and the longer you cook red meat, the less healthy it becomes. Go rare, or go home!
@Wade: Unrefined coconut oil is the best to cook with – you can also use avocado and macadamia oil. Not sure where you can find it in your town, just search the aisles because we’ve found coconut butter (also called “coconut cream”, sold in small rectangular boxes) in a bunch of unexpected locations.
@Amy J: Unfortunately, corn in any form is out. Corn is technically a grain, and we have concerns about the way it’s processed, genetically modified and produced. Post-Whole30, it’s certainly not the worst thing you can eat, but it’s out for your first 30 days.
@Marianne: One word, sister… gazpacho. We’ll be coming out with our own mango gazpacho recipe soon, but Google the term and you’ll find all kinds of cold soup options made only from fresh veggies, herbs and spices. Dice or food process until it’s chunky, chill and serve. Gorgeous with grilled chicken, steak, shrimp or fish.
@Nick B: You’re not going to find coconut milk without some sort of stabilizer, and (see my comment to Christie above) guar gum is as good (and natural) as it gets. Okay in our book, in this case. Salsa gets a thumbs-up if the only ingredients are vegetables, herbs and spices, and check the labels of your seasonings, because garlic salt should contain only, well, garlic and salt. (The calcium stearate is an additive to help it flow out of the jar easier, but you should be able to find spices without it.) And the sugar in your deli meat rules it out, yes. Nice work answering your own questions.
@Kristen MW: Welcome! Your salad sounds great, keep it up. Mexican is easy – fajita, no tortilla, extra salsa and guac. Or have them dump the fajita ingredients onto a big salad – extra veggies!
@Soroya: So great to meet you – keep us posted as to how your Whole30 is going, and let us know if you have any questions.
@Amy P: Vegas-compliant – now THAT’S an awesome achievement, second only to Anita and Tom’s Disneyworld compliance. Way to go staying off the Cokes… try some sparkling mineral water for all of the “bite” with none of the down sides.
@Cori: Welcome – again! Planning and preparation goes a BIG way in a Whole30 success story, so read through old posts, comments and stay accountable here. You can do it! (And thanks for sharing those recipes – yum.)
@Kathleen: You’re reading our mind, because tomorrow’s Steal This Meal submission is a slow cooker recipe too! Thanks for sharing.
@Christie: Glad things are going well – thanks for posting, and for keeping up with the great content on your own blog!
Best,
Melissa
Hey guys well I finished my whole30 program and I did notice a huge huge difference in my body. I do crossfit fairly regularly and my body (legs in particular) is far more toned and I have muscles coming out everywhere, which is great. So I’m on day 40 and I still haven’t broken this eating plan (bar the few paleo cookies made with hazelnut meal) But I am just a little bit confused. Sometimes I still get the low feeling of “I just can’t be bothered cooking tonight” or “Man I could go for some ice cream right now” I don’t want to give in and break it but what could you suggest to help this issue because it seems to happen quite often atm.
Thanks
Kim
Can anyone tell me the reasons why we need to limit our intake of nuts, as opposed to other types of fats? I’ve been doing pretty well eating veggies and meats, but the fats category seems to slide toward nuts a lot of the time. Also, why consume certain nuts versus other ones?
Thanks to everyone for posting meal and recipe ideas. I’ve been having so much fun in the kitchen lately! The slow cooker and fry-pan have been getting some action with all the super-hot weather.
For Kim (and anyone else who has ice cream or dairy cravings), maybe this article will help you lose your appetite for it! http://www.huffingtonpost.com/john-robbins/is-your-favorite-ice-crea_b_686629.html?ref=fb&src=sp
Is the third time really a charm? I have been off the horse for about 2 weeks now; right around the 3 week mark of my last Whole 30 (which ended up being Whole22) I totally veered off course. Please allow me to preface this next statement for the guys in here, I am about to talk about girl stuff, so if you need to, please skip down to the next post. My hormones are CRAZY. It seems like I am PMSing for 3/4 of the month; and for 2 of those weeks, it is BAD. I get crazy cravings, super bad lethargy, and mood swings. I tend to be like, EFF IT! and just eat whatever, telling myself (although I KNOW it is untrue). “I will just eat this one thing…” and then I start craving all types of bad. It continues the next day as my body is teeming with sugar and starchy carbs, as it works overtime in an attempt to metabolize the poison I have dumped into it, frivolously and without restraint. Then the guilt (and bloat, puffiness, feeling of heaviness, lethargy, di-motivation….etc….) sets in. After that, I tell myself, what is the point? Then, I am off, sliding down the slippery slope of excuses and more bad choices. While I never go completely off the deep end…well, actually sometimes I do, (see, I just did it there!) I will still make good choices most of the time. But my body PAYS for the times I go off the deep end . I mean, honestly, I wasn’t even wanting to LOOK at deserts, but then all of a sudden, I am all, “I am going to eat tres leches and flan. I am also going to eat brie and bread. I am going to……it gets out of hand fast. I have a small frame, and my body reacts quickly both to good food and exercise and poor food choices and skipping out on my WODS. I attempt to do good, but then I will go out to eat and hang out with other people who are NOT Paleo and don’t really understand it or care too, and make stupid bad choices. The worst thing is: I AM TOTALLY CONSCIENCE AND AWARE OF IT. What the eff is wrong with me? Do I not think I DESERVE to be healthy? I mean saying it like that really sounds ridiculous, but I keep self sabotaging myself and allowing myself to get wrapped up in decisions that lead me down the wrong path EVEN THOUGH I KNOW I FEEL A BILLION TIMES BETTER WHEN I AM EATING CLEAN AND WORKING OUT!! I really want to be the best I can be. I really want to learn how to cope with what life throws at me, deal with my emotions, and still hang tough and not weasel out and use some lame excuse to justify my actions. I am so tired of doing this to myself. I have had enough! I think I am going to start my own blog in order to help me deal with my journey. It is more than the 30 days. It is me, with my issues with food, my patterns of behavior, and the way I shove my emotions down my throat. So, I am in…again. Melissa and Dallas, I am grateful that you keep allowing me to return. Day 1 is down, and tomorrow is a new day.
As promised, here’s one of the Crockpot Recipes that I absolutely LOVE! I made it for the first time tonight, and it was AMAZING! My husband even went back for seconds
I started with the “Marvelous Meatballs” recipe on the http://www.everydaypaleo.com website, and made a few modifications.
Here’s the recipe:
Meatball Ingredients:
1 lb GrassFed Ground Beef (mine is approx 85% lean)
1/2 lb Lean Ground Pork
1 medium-sized Carrot
1/4 Vidalia Onion
2 Cloves Garlic
2 Omega-3 Eggs
1/4 Cup Almond Meal
1 tsp dried oregano
1 tsp garlic
1 tsp Cracked Black Pepper
Dash of Cayenne Pepper
Sauce Ingredients
1 16 oz can Organic Diced Tomatoes
1 small can Organic Tomato Paste
1 handful fresh basil leaves, torn
5 cloves garlic, minced
Sea Salt & Pepper to taste
Directions
Coarsely Chop Celery, Carrot, Onion, and 2 Cloves Garlic in Food Processor.
Combine chopped vegetables with the rest of the meatball ingredients, and mix well (knead with your hands). Form into large Meatballs, and place in the bottom of a lined Crockpot.
Mix together Sauce Ingredients, and pour over meatballs in Crockpot.
Cook In Crockpot for 8 hours on low.
I served mine with Roasted Brussel Sprouts tonight, and it was soooo good! It took self control not to go back for another helping!
@ Kara – I am interested to hear what others say… I found my time of the month to be the hardest time also… and while doing whole30 I had a more difficult time of the month (more cramps, more weakness and lethargy than usual for me). I will be interested to hear what others say in response to you. Way to be persistent and keep trying!
General comments – although I didn’t make a true whole30, I have started experimenting with adding things back in. It seems to be turning out that dairy upsets my system big time! I’m finding that there is now my psyche and my body feel different – ie, I ate some yogurt covered raisins (one of my all time favorite foods before) and was really surprised to find that they didn’t taste very good. I now get a quick message via taste whether or not I want to eat something… although I haven’t tried this with absolute junk (ice cream, candy, etc).
thanks for ALL the recipes!
Melissa, Thank You. hmmm gazpacho, cold soup. will give it a try. haha of course seattle temps are back in the 60′s.
Day 1: Time to let the sugar crashes lay to rest! Attempt #2…
Yum! Definitely going to try those meatballs Christie – thanks for sharing!
I have to say.. one of my favorite parts of this is trying new recipes. It keeps things exciting and makes me feel as if I’m rewarding myself instead of depriving myself. I’ve noticed that it’s getting harder (today is Day 5) because the food I made at the beginning of the week is running out and I haven’t cooked for the past 2 days. Cooking and trying new things is going to be crucial to my success!!
I’m looking through recipes today at work to plan out my meals for the next week. I’m not sure who initially said this but “If you fail to plan, you plan to fail” has been a great mantra for me. SO true in my life.
I had the most vivid dream last night – I was eating lunch at a friends house with another friend of mine who is also doing the Whole 30. We ate a great, healthy lunch, and then our mutual friend came into the room with a big plate of brownies and put one down in front of me. I picked it up and ate about half of it, and looked up to see my girlfriend (who is doing the Whole 30 w/ me) with the craziest look on her face – she was looking at me like “what the hell are you doing?!?!?” I said through a mouthfull of brownie – “What, they’re gluten free, right”? . . and of course our mutual friend was like . . Um. . NO!!!
I wouldn’t even eat gluten free brownies anyway, but for some reason in my dream, I didn’t even blink before picking it up and proceeding to cram it into my mouth. . .
I woke up in a panic and all pissed off for a split second until I realized it was just a dream! Phew!
It’s almost a good thing, b/c today every time the thought of something sweet crosses my mind, I flash back to that dream and the feeling of anger and frustration I had when I realized I’d blown it. . . and it completely crushes the craving for sweets!
Personal break-through: I actually craved sparkling water today. Every time I’ve tried to break the diet crack habit I’ve drank sparkling water now and then….but never enjoyed it (probably because it wasn’t crazy sweet), but today I was thirsty and the first thing that popped into my head was “I want some sparking water”. Sweet. Currently swigging down a mixed berry flavored crystal geyser. Yum.
Day 13. Feeling really good. I have been playing with my food for a while now – and things seem to be clicking. That is a great. GREAT feeling. Okay – I have a question about this:
“Understand that pan-searing is the healthiest, and the longer you cook red meat, the less healthy it becomes. Go rare, or go home!”
I am not such a fan of the raw meat. Maybe I could learn to love with some practice, but for now I just want to understand why the longer it is cooked the less healthy it becomes… Less healthy how/why?
Any insight, much appreciated.
So, after I posted last night, I got a horrible headache (which rarely happens to me) and it was right behind my right eye. It lasted until 4 pm today! I came home from work yesterday bc I felt crappy, but it ended up lasting straight through last night and into today. The good news is, I slept pretty much all day so I didn’t have the chance to eat anything unapproved, lol. In all seriousness though, I feel a little relieved about my decision. I made a list of priorities and right at #1 is be healthy and in shape. I am already in pretty good shape and I CrossFit regularly, but I know I could be better, faster, and leaner.
For those of you who are having a hard time with recipes, let me direct you to: http://theclothesmakethegirl.blogspot.com/2010/02/dino-chowpaleo-recipes.html
She has some of the BEST paleo recipes I have found. Her innovation is great and I make my meals from her recipes all the time. One thing I am hooked on right now is her Eggplant F’armigan and her Fried F’rice (the F is for FAKE)…..the “rice” is made with pulverized cauliflower.
Last night I made: Salmon topped with a little cayenne, black pepper, and just a smidge of sea salt (Baked at 350 for 25 minutes) with Coconut Fried F’rice (Cauliflower, habenero pepper, onion, garlic, fennel; cooked in 3 TBS coconut oil and 1/4 (ish) cup of coconut milk for about 6 minutes; I stirred in green onions at the end. (I don’t measure stuff…) Alongside of that, I enjoyed sliced raw green pepper and had a few blueberries.
Super yummy and the F’rice makes plenty to have left overs. Anyway, Thank You for the support. I really appreciate it.
What are your takes on HEMP seeds for a protein and fat source?
So, are the following in or out:
- 100% cacao
- Kerrygold butter from grassfed cows
- hummus
@Chris: I am pretty sure they are all OUT. Butter is dairy, even if it from grassfed cows; hummus is from a chickpea which is a bean (legume); and cocao…well, I am not too sure about it. In its pure form, it is definitely not sweet…..
Day 3 for me. Still feeling so-so. I am hoping to stay busy today and start feeling better. I will probably make my menu for the upcoming week and hit the gro sto later today. Starting back to CF on Monday….
Today is my Day 14. I found that once I got to day 6, I felt SO much better! I still get headaches (which I rarely get) but I attribute them to not eating enough. On days when I don’t feel great, I look at my food journal and notice that the quantity of food and amount of fat just wasn’t enough. I’m usually really hungry by 8pm on these nights and I’m not a night time eater.
Planning and preparation has been KEY for me. I’ve survived the shore and boardwalk by bringing all of my food with me. That was the easiest thing for me to do. I’m shocked at how much my tummy transformed and flattened within the first week. My advice is just stick with it, ESPECIALLY when you get around day 5.
@Chris – Traditional Hummus is out, but I found this recipe by “Son of Grok” for an AMAZING Fo-Hummus:
Primally Delicious Hummus
(Posted Here: http://www.sonofgrok.com/2009/06/primally-delicious-hummus/ )
Ingredients:
-2 peeled and cut zucchini
-3/4 cup of tahini
-1/4 cup of olive oil
-1/2 cup of lemon juice
-4 cloves of garlic
-2.5 teaspoons of sea salt
-1/2 tablespoon of ground cumin
Directions:
1. Combine all ingredients in a food processor (or blender).
2. Blend thoroughly.
3. Enjoy!
Store in the refrigerator.
@Kara – Hang in there Girl! I think days 3-7 were the worst for me, and days 3-6 fell over a weekend. The first two weekends were tough because I had less to keep my mind occupied. I like your idea of making up your dinner plans for the week and going grocery shopping and prepping food. This is what I did my first weekend, and it helped a lot to keep my mind off of the cravings I was having
@Christie…thanks. This is my 3rd attempt at the whole30. I made it to day 22 last time and totally blew it. But, this time, I am doing it all the way, no cheats, no splurges. You are right, the first week is the hardest, so it is funny that I keep putting myself through it! So dumb. Anyway, thanks for the support, I appreciate it.
On another note, feeling productive today and I I have already complete much of my weekend “to do” list. I definitely feel bloated today and I am looking forward to feeling a lot lighter in the next few days, but I am heading out to the pool for a little while…sometimes I like to make myself feel uncomfortable in my bathing suit or shorts st CF when I am feeling gross bc it helps me realize I feel uncomfortable and that I need to get back on track. It is a weird way to get motivated, but i t works for me. Usually around day 6 I am feeling great and lean, so, halfway there, lol. Hope everyone is having a great (and enjoyable) Saturday.
Well, definitely accomplished the goal of feeling gross and uncomfortable in my bikini. I look at pics of myself just 3 months ago and I can see a difference. But, moving on. Just finished a clean supper of skinless baked chicken thighs, curry almond coconut green beans, tumeric and lobster cabbage, and asparagus with onions and parsley. It was delicious! Topped it off with a nice tall glass of h2O…going to the movies tonight and I am bringing a little snack along. So far so good. Failure is not an option.
Okay, I’m in. My 30 days start today (it’s shopping day). I’m having a jar of organic winter squash baby food for my pre-run snack, and then later in the morning we’re off to the farmers market. Yesterday, we took a drive up to a guy that raises pastured black Angus and stocked up on beef. I’ve done lacto-paleo for a week or so at a time, but this is my first time cutting dairy AND committing to 30 full days.
I also took a couple of “before” pictures yesterday afternoon, to see if I can actually see a difference in body shape, especially the little gut I’ve developed. I’ll check back here when I think about it, but I’ll also be trying to post blog updates when I can. Cheers!
So, I should have been starting week 3 but I gave in to a craving the first week so I am adding another week on. However, since then I have been doing well and feeling good. In fact, in the last two weeks I beat my Thruster PR ( now @100 lbs) and this morning I beat my Back squat PR ( now @ 190 lbs) by 10 lbs which I had only done a couple weeks prior – and my overall Crossfti Total this morning was 480 – on my way to 500!!
So…I am a believer – this is just proof that this kind of lifestyle and mindset works and it is motivation to keep at it:)
Have a great Sunday everyone
Yesterday was day 1.5 (I started Friday night when I read your site. You said start NOW, so I did. Hence, 1.5) Last night, some friends took my husband and I to a VERY expensive sushi restaurant here in Vegas. I had a salad, tuna tartare, and salmon carpaccio. I am so proud…I did not even have miso/soy dressing on the salad. Asked for oil and lemon juice. They brought rock shrimp tempura, and I passed. My husband was confused, wondered where his wife went. I am determined. Feel good. Ready for this.
ah, we have cooler weather again. And I’m eating veggies!!! feel great. Even though it was hot here. I didn’t change my eating, stayed clean . I went to whole foods more (got prepared food) or ate more tuna fish. and lots of fruit. hello watermelon (it helps replace water loss) cooled me down.
really worked on getting up on time and getting my food prepped for the day. This really helps me to succeed. I roasted a chicken friday evening and it was ready to go saturday a.m. Made a world of difference!!! Usually saturday a.m. I’m tired and don’t get up on time. Then have to hurry out door. not good. sets me up for overeating later in day. next up. try the crock pot recipe christie t. wrote about. Thanks for the recipe ideas. cheers Marianne
Well, I ended Day One with a blinding headache, and ended up having dreams about cheese. But I’m still committed, and I’m feeling better today. I’m hoping the headache was just made worse by the weather last night. And I have lots of leftover sliced steak to bring to work for lunch today (with a salad from yesterday’s lunch). Onward, Day Two!
Day 16. Still clean. Made it through birthday festivities. But – here is the thing. I don’t want to think of things as “making it through” I want to change my mindset about that – I have changed my relationship to food. A. LOT. Before starting the Whole30. But. I still find myself gazing at the bulk supply of Good n Plenties – and dreaming of a day when I can have sugary black licorice in m’face – as much as I want (aka too much) – even though I KNOW it will make me feel terrible. EVEN THOUGH – I KNOW – it is TERRIBLE for me. I hope this relationship changes. A lot of things are easy for me now. A lot of choices, now, are just natural. But – my cravings for endless sugar do spring up. And I hope to quell them one day.
Jenn and Annette, hang in there is will change. takes some time. read the article about sugar tantrums (if you have not). That helped me understand why I had major craving for coffee creamer. (hard one for me to give up). Since I have gotten past 30days. I don’t want any creamer or other sugar. Well, sugar from fruit. Love fruit! you can do this!!!! Keep at it!!!! Jenn for headaches make sure you are drinking enough water and eating enough protein and veggies. I get migraines/headaches. When I get a bad one. I eat olives. give that a try next time.(tip from Melissa). You’ve got this ladies!!!!!!!!
Day 1 whole 30 I got this. my friend and I are doing i together and using each other as accountability. i worked ahead of time and have lunch pre/post wod meals all ready and im feeling good so far after my morning wod.
Kim,
If you’re still experiencing energy lows, eat more. In particular, make sure you’re getting enough protein, and if you’re still hungry, add more fat.
Jean,
We’ve already answered this question in the comments. Dig through some of the older comments – there’s a wealth of support and information here.
Kara,
You can always return. But… don’t let the “I can always start again tomorrow” excuse let you make some poor decisions. You deserve this. Do it right this time.
Annette,
Short answer: the prolonged cooking of meat, especially fattier meats that were produced in substandard conditions (i.e. your grocery store beef or Tyson chicken), can produce “reactive oxygen species” (free radicals) that can seriously damage your cells and produce inflammation in your body. The longer you expose the meat to high heat and air, the more damaging free radicals are produced. At the risk of sounding alarmist, we’d recommend less grilling (air + high heat!) and gradually working your way towards eating rarer meat (as you’re able to). Don’t freak out about this, just understand that it is a factor.
Jean,
Hemp seed is not a good protein source because of its incomplete amino acid profile, so stick with meat, fish and eggs as your best protein sources. On the fat content: hemp is a really concentrated source of linoleic acid, the “parent molecule” of inflammatory omega-6 fats. So… there’s really no upside to hemp. Steer clear.
Chris,
Butter (even if it’s grass-fed) = dairy. Out.
Hummus is made from chickpeas (garbanzos), which are legumes. Out.
100% (unsweetened) cocoa… well, that’s a hot topic of discussion around Whole9 Headquarters these days. We’re actually writing a post about that in the next week or so, so stay tuned. The major point of consideration on that is: are you using cocoa as a vehicle to deliver more fruit-sweetened “dessert” into your mouth? If so, rethink your motivation for using it, and re-evaluate your fruit intake.
Christie,
Thanks for the recipe link. I’ll strongly caution you, though… Stuff that’s labelled “Primal” comes from a very, very different thought process than what the Whole9 recommends. We are not in favor of the “80/20 rule”, we don’t think that dairy is ever a healthy food choice, and we think the “everything in moderation” concept that pervades Mark Sisson’s site and the spinoff “Primal” sites is total B.S. So… while the recipe you posted was Whole30-approved, be wary of the insidious “better than terrible is good enough” idea that’s on the Primal sites.
Sandi,
Congrats on your PRs! Good food + good training = stronger Sandi.
Rachel,
Nice work on the sushi modifications. We bring our own Coconut Aminos (a delicious sub for soy sauce) to sushi restaurants, and lots of places will do rolls with thinly-sliced cucumber or nori instead of rice. Seaweed salad, ahi carpaccio and tartar, sashimi, etc., are all good choices.
Jenn,
Headaches, lethargy, crankiness, cravings, and general malaise are common symptoms when your body is going through “withdrawal” from the carb-dense foods you use to eat. Make sure you’re staying hydrated, get plenty of sleep, and eat LOTS of veggies and good fats during your Whole30. Hang in there – the best is yet to come!
Thanks, Dallas and marianne, for the encouragement. While I may have had a low-grade, sugar-tantrum headache going on most of the day, what hit me yesterday evening was not something that could have been helped or prevented with any food. It was a migraine, probably related to the swing in barometric pressure we had. It actually helped because when I’m migraine-y, I don’t crave food, so I pretty much only eat when my gut tells me I’m hungry, and it makes it easier to make good food choices because I don’t have my brain saying “oooh, you know what would be really good?”
But yeah, all I needed last night (and today, probably) was lots of rest in a dark room. But I’m settling for a short work day and a pair of dark sunglasses!
Sweet, I’m registered for nutrition seminar weekend in Vancouver Washington!!!!!! Excited!!!!
Jen, hang in there. Migraines are no fun. I know!!!!
Starting Week 2 (Today is Day 8). The first week wasn’t actually that difficult. I didn’t experience anything unusual. I was craving fruit and snack-type items on Sunday, so I overdid the fruit, nuts and sweet potato chips, but I managed to stay on track and have done a much better job of getting my veggies in today. I’m trying out an entirely new arsenal of recipes this week to keep from being bored, but I’m already craving a dish I made last week, so that one’s definitely a keeper!!
The most difficult part was not celebrating with a glass of wine or a beer at a couple parties (one engagement and one farewell) over the weekend. But I did it. So far I’ve noticed that my stomach has felt flatter and been less bloated. Hopefully that will continue – one of the main reasons I’m doing this is to find out what’s causing me to feel bloated most of the time. I’d also love to gain some energy and lose weight (although I know the scale is off limits, I have to admit I checked after a week and was happy to see I’d lost 2.5 lbs)
@Dallas – thanks for the feedback! I guess I should have put a disclaimer up about that . . I didn’t think too, but I totally agree with you guys – most of the recipes on that site are a no-go for me because I’ve eliminated dairy completely, and don’t make a habit out of “paleo-fying” non-paleo foods
I just stumbled across the hummus recipe about a year ago when searching for a Paleo Hummus, and I couldn’t believe how much it tasted like the real thing! Another disclaimer would have to be that I don’t eat the stuff by the bowl full either b/c it’s extremely high-fat and calorically dense, similar to nuts. When I make it, I usually half the recipe, and limit myself to a few Tb per day.
Quick Update – I’m wrapping up day 26, and feel absolutely AMAZING! I’ll admit that the transition back to the Paleo Lifestyle seems to have been quicker this time – the first week or two were rough, but by week 3, I was feeling like this is just “normal”. I am on another business trip, and feel like a seasoned pro at traveling on the Whole 30
It’s really not that bad at all as long as I do the proper preparation ahead of time, and Plan my hotel stays near a Whole Foods/Trader Joes, and a CrossFit! I fully plan on continuing to stay Whole30 compliant for the long run – I’ve already commited to myself to go at least 60 days straight. It’s not difficult anymore, and feels so great – why not, right? After 60 days, I may occasionally cook a pot roast in a little wine, or make very rare conscious decisions to deviate slightly for a special occasion – but these occasions will definitely be few and far between!
today was a great day eating wise. i did crack out a bit on the macadamia nuts but i got 2 wods in and biked to and from school. i cooked my dinner in coconut oil it was amazing i never thought it would add flavor. i also cooked all my meat for the week.
hello fellow W30ers! So, I decided to take a step in the right (and healthy) direction for myself and started my own blog. It will serve as accountability, a food log, a place to share my WOD times and also my highs and lows. If you would like to check it out, visit
http://wildeabouthealth.blogspot.com/
Hope everyone is having a great day!
AND….@ DALLAS….NO more excuses from me!!
@Dallas. Thank you for the feedback. Um. Trying not to, as you say, freak. BUT.
—“reactive oxygen species” (free radicals) that can seriously damage your cells and produce inflammation in your body.”—
Does not sound very nice at all. Lately I have been baking my chicken because it make life easy. I am not buying as high quality meat as I would like – though when I buy beef I only buy grass-fed.
So. I am wondering. Is there an “ideal” time/heat to cook meat? Is there a guideline of “holy f that is way too long – think of the free radicals” ?
Love the short answer. And now I am hungry for details – or links to details. Thank you!!!!
Day two – Eat pretty clean most of the time, but just want to lay off the wine and tighten things up. I love this site. Thanks so much.
Any ideas of something to eat later at night a few hours before bed. I used to have a protein shake, but that has dairy. Thanks.
@Peggie – can I ask why you are looking for something to consume before bed? As in, is it because you are hungry/trying to get in more protein/for a diff. goal? Or?
Since I started (Friday night) I’ve realized that the best part about this is that it is it was the kick I needed. Before, I was faking my paleo. Meaning, if something was convienient, I was paleo. If not, I wasn’t. So, now I am planning ahead, feeling different, and I’m seeing differences. Before, I wasn’t see differences, and I was seriously upset. With PALEO AND CROSSFIT. And not myself. Now that I know what it takes (and what the outcomes can be) I am really embarrassed at the time I’ve wasted, but grateful to have found the solution.
Most of the time I am starving. And a lot of the time it doesn’t seem like I have eaten enough during the day, as in my calorie count is pretty low, around 1000. What would you suggest? I am eager to hear your thoughts. Thanks.
@Peggie, I’m going to go with eat more throughout the day. You probably need close to twice the number of calories you are consuming, and if you eat half a day’s worth of calories right before bed, it won’t make for pleasant sleep. Make your meals bigger, eat when you are hungry, and eat until you are satisfied. It’s generally hard to overeat paleo foods, except maybe nuts and dried fruits. While I don’t calorie-count to lose weight, I do sometimes use calorie-counting software to make sure I’m getting enough calories throughout the day, especially if I find I’m hungrier than usual.
I wanted to share a fabulous recipe that you could absolutely feed to guests and not have them bat an eye regarding it’s stunning wholesomeness.
It has been a staple in my house since back when we ate gobs of rice with it!
http://www.epicurious.com/recipes/food/views/Salmon-with-Roasted-Asparagus-and-Lemon-Caper-Sauce-104705
I agree about not eating a huge amount of calories at night. It seems like I eat a lot during the day, but when I count calories just to gauge it, as you had said, I find I have not eaten that much. I do try to eat when I am hungry and eat lots of veggies and meats. Thanks for your thoughts.
Early into Day 3 and I have a ton of energy. Had a great boxing workout last night, got done around 9. Was starving so had a couple boiled eggs and some grapes when I got home. First day of school for my 5th grade daughter today. Just thought I would randomly throw that in. Thanks.