The Whole30, Version 3.11

Our 3.0 program, rolled out fresh for the New Year.   Make 2011 the year you change the way you eat for the rest of your life.

What is the Whole30?

Certain food groups (like grains, legumes and dairy) 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 try? Do you have some sort of condition (like skin problems, digestive ailments, seasonal allergies or fertility issues) 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 but nutritionally sparse food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be provoking. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health. The most important reason to keep reading?

This will change your life.

We cannot possibly put enough emphasis on this simple fact – the next 30 days 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 thousands of people have since done it, and it changed our lives (and their lives) in a very permanent fashion.

The Whole30 Program, As Outlined

Eat real food – meat, fish, eggs, tons of vegetables, some fruit, and plenty of good fats. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re natural and unprocessed.

More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

  • Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in all kinds of ways.
  • Do not eat processed foods. This includes protein shakes, pre-packaged snacks/meals, protein bars, milk substitutes, etc.
  • Do not drink alcohol, in any form.
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, millet, oats, corn, rice, sprouted grains and all of those gluten-free pseudo-grains like quinoa. (Yes, we said corn!) This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
  • Do not eat legumes. This includes beans (black, kidney, lima, etc.), peas, lentils, and peanuts or peanut butter. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes all cow, goat or sheep’s milk, cream, butter, cheese, yogurt, whey, ice cream, etc.
  • Do not eat white potatoes. It’s arbitrary, but they are carbohydrate-dense and nutrient poor, and also a nightshade.
  • Most importantly… do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no “Paleo-fying” less-than-healthy recipes – no “Paleo” pancakes, “Paleo” pizza, “Paleo” fudge or “Paleo” ice cream. Don’t mimic poor food choices during your Whole30 program!

One last and final rule. You are not allowed to step on the scale for the duration of your Whole30 program. This is about so much more than just weight loss, and to focus only on your body composition means you’ll miss out on the most dramatic (and lifelong) benefits this plan has to offer. Give yourself a well-deserved, long overdue break from fixating on that number on the scale! Absolutely NO weighing yourself or taking comparative measurements during your Whole30.

The Fine Print

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 during your Whole30. Including these foods in moderation should not negatively impact the results of your Whole30 program.

  • Fruit juice as a sweetener. Some products will use orange or apple juice as a sweetener. We have to draw the line somewhere, so we’re okay with a small amount of fruit juice as an added ingredient during your Whole30… but this doesn’t mean a cup of fruit juice is okay!
  • Processed Meat. On occasion, we are okay with organic chicken sausage (those that are nitrate, dairy, gluten and dairy-free), and high quality deli meat, packaged fish (like tuna or smoked salmon) or jerky. Read your labels carefully, because Whole30-approved processed meats, especially jerky, are hard to find.
  • Certain legumes. 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 greens.
  • Processed goods. We’re okay with cans or jars of olives, coconut milk, sauces and spice mixtures like tomato sauce or curry, or vegetables like sweet potato or butternut squash, but only if the labels prove they’re “clean”.

Ready to Start?

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 on your calendar. Plan out a week’s worth of meals, go 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. Don’t put this off, not for one more day. If you give yourself excuses or reasons to delay, you may never begin. Do it now.

Your only job for the next 30 days is to focus on making good food choices. You don’t need to weigh or measure, you don’t need to count calories, you don’t need to stress about organic, grass-fed, pastured or free range. Just figure out how to stick to the Whole30 in any setting, around every 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, no cheats, slips or special occasions. This isn’t Whole9 playing the tough guy. This is a FACT, born of education and experience. You need such a small amount of any of these inflammatory foods to break the healing cycle – one bite of a friend’s pizza, one splash of milk in your coffee, one lick of the spoon mixing the cake batter within the 30 day period and you’ve broken the “reset” button. You must commit to the full program, exactly as written. Anything less and we make no claims as to your results, or the chances of your success. Anything less and you are selling yourself – and your potential results – short.

It’s only 30 days.

It’s For Your Own Good

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.

  • 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”. YOU HAVE NO EXCUSE not to complete the program as written. 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.
  • Don’t even consider the possibility of a “slip”. Unless you physically tripped and your face landed in a box of donuts, there is no “slip”. You make a choice to eat something of poor quality. It is always a choice, so do not phrase it as if you had an accident. Commit to the program, 100%, for the full 30 days, and don’t give yourself an excuse to fail before you’ve even started.
  • 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 picnic 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 7th grade.
  • This does require a bit of effort. If you’re cutting out 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 plentiful, 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. We’ve given you all the tools, guidelines and resources you’ll need in this Success Guide, but take responsibility for your own plan. Improved health, fitness and performance doesn’t happen just because you’re now taking a pass on bread.

In Conclusion

We want you to participate. We want you to take this seriously, and see amazing results in unexpected areas. Even if you don’t believe this will actually change your life, if you’re willing to give it 30 short days, do it. It is that important. We believe in it that much. It changed our lives, and we want it to change yours too.

There are plenty of “nutrition challenges” out there – programs that promise you’ll see quick weight loss, more energy and improved performance without missing out on the foods you really like. These plans give you more of what you want – arbitrary points for eating junk food, or an exercise penance for cheating, or acceptable alcohol choices “if you must drink”. 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 18 months now, with participants all across the world – and has measurable, real-life, sustainable results to back up our claims.

Welcome aboard.

Questions?

While most folks can follow the program exactly as outlined here with spectacular results, you’ve got two options if you need a little more help with your Whole30, or simply want to maximize your results.

  • Purchase our new 28 page Whole30 Success Guide, which includes (in part) a detailed Shopping Guide, our new MealSimple™ meal planning template, an extensive FAQ and list of additional resources. We provide a preview of the table of contents, introduction and testimonials, so you can see everything that’s included.
  • Read (for free) old Whole30 comments, where we practically guarantee we’ve answered all your questions ten times over. “How much should I eat?” “How much fruit is too much?” “Are headaches in the first few days normal?” All this and then some can be found in the almost 3,000 comments on the Whole30 Version 3.0, 2.0 and original Whole30 post, right here on the Whole30.com site.

We apologize that we are unable to respond to individual questions about your experience with the Whole30 here on the blog, or via email. The overwhelming volume of questions we received during the last Whole30 is exactly why we created our Success Guide! However, if you prefer to utilize the resources we have available for free here on the site, the comments found on the Whole30 Versions 1.0, 2.0 and 3.0 posts (all found on this page) will give you all the information you should need.

To download a printable copy of the Whole30 Version 3.0

Click here for a printable copy of the Whole30 program, exactly as written above.

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Comments

  1. says

    Forgot to mention, had a crave attack brought on by a surprise trigger. I have mentioned that my family is very into their junk food diet, so I lead by example and hope they will someday follow. In the meantime, I am still buying white bread, etc. Today in the truck on our way to get animal feed, my grandson asked if he could have a plain piece of bread that I had just bought. I thought about talking to him about how drinking glue would give him similar results, but since I didn’t have glue but did have the bread, I opened it and handed him a slice. Then my granddaughter wanted some, so, she got some too. The open bag of bread was now sitting on the passenger seat and I could smell it. I actually considered, even pictured in my mind, grabbing slice after slice and just scarfing them as fast as I could shove them in my mouth. What on earth is up with that? Yes, I like bread, but I’ve been mostly gluten free for years!

    I did not have any, and neither did I eat anything else I was not supposed to, but I have been CRAVING all night. I’ve been drinking water instead of eating whenever the craves hit hard tonight and that seems to be helping, but I am heading off to bed struggling against feelings of being deprived and wanting to eat every starchy food in my house. I know that I am not deprived; in fact, I am taking even better care of myself than ever before. But that desire is still really strong!

    Crazy. 79cent white bread. Yuck. I even felt guilty buying it for my kids and grandkids–why on EARTH would it cause me to crave so deeply? Weird.

  2. Stephanie says

    Alexa, I was 85-90% Paleo before starting Whole30, so most of the changes were not drastic for me, but I do feel much better and somehow just less cloudy. You will get there :)

    Day 14 here and doing well. I’ve survived 2 backyard BBQs, a birthday party and 2 trips to Mexican restaurants without eating anything not approved. In some cases I ate food that I brought for myself (like the bday party or BBQs) and at the Mexican places, I ordered ceviche and poured it over a green salad.

    Keep going strong everyone!

  3. Veronica says

    The plan: crack-out on fried fair food tonight and Whole30 day 1 tomorrow. I’m so excited I can hardly stand it. I’ve been devouring info on this site for 3 days and I am so ready to go! Hubby and I are in this together.

    I’m ready for the challenges and excited about the changes. I need to lose some weight, we have a ten month old and I really packed on the lbs during pregnancy. Mostly I’m excited to take back the control food has over me. I have incredible will power when it’s something I can quit cold turkey and 100%. However, I can’t just stop eating! I have to have food and I’ve struggled with eating junk. I’ve found a few diets that work for me and I’m all in for a couple weeks, then I burn out and binge for a month.

    Nothing in my life has made me feel more powerless, helpless and hopeless than my relationship with food.

    I will extract my sweet tooth! I will take pride in my body! I control my choices and I will overcome!!

    “You just start and get better from there.” -CrossFit

  4. says

    I heard an interesting statistic yesterday. I was told that if we are even 2% dehydrated, we lose up to 30% of our brain function! She said that typically 90% of Americans are dehydrated to some extent! WOW.

    I want to research this and get the actual scientific stuff behind it. I work with parents, either with learning related stuff or with behavior stuff. Can you imagine the impact this can have on our nation’s youth? Just get them drinking their water instead of all the milk, juice, and pop that we are constantly passing to our little ones?

    Yesterday I made an effort to drink more water and I did feel so much better! DRINK YOUR WATER!

    :)

  5. Deb says

    Day Three –

    I survived a teacher pot-luck! :) I ended up eating some shrimp, cut up raw veggies, and about 1/2 of a piece of chicken (I was kind of full).

    Yesterday I definitely felt better. I ate more — but it was all quality and strict to Whole 30. I had a stir-fry last night with eggs, beef, and a bunch of vegetables cut up. It was really good.

    Today, though, our Principal is ordering us Chipotle — and I ordered the following (if someone could tell me by 11:30ish if this is okay, that would be great) :)

    No Beans – No Rice
    Bowl
    Peppers and Onions
    Barbacoa
    All of the salsas (minus the corn one)
    Guacamole

    I did not pack a lunch today. If it’s not okay, I can go out and get something else (it’s our teacher workday)

    Overall, though, yesterday was much easier than day 1 — I know it’s going to get hard soon, but I am actually enjoying it so far!

  6. Shelly says

    BethannM — I know about crazy cravings! I get one almost monthly, apropos of nothing. Last night: peanut butter. I don’t even consciously miss peanut butter — why did I want it? So strange.

    Before that: donuts dunked in coffee. That was a rough one — it lasted a couple weeks! I don’t like donuts! I haven’t had a donut dunked in coffee since I was nine! What possesses me to think I’d even enjoy that?!

    I never crave things I actually enjoy. That’s good. :)

  7. LG says

    Today is day 1 no coffee :( I feel like I am in mourning, no joke I am upset! I will take that as a sign that I have a serious addiction to coffee. I’ve been awake for 3 hours and would usually have about 4 cups of coffee by now! I have been cutting back and this past week coffee has really been upsetting my stomach and yesterday I think I had 1 cup so all of that has has led me to today.
    I’m excited to not depend on coffee but in the meantime I can still mourn my kick ass kicking horse black coffee
    *sigh*

  8. Chris says

    Day 6: I find/cook amazing food that satisfies me just fine, UNTIL…I threw a party or my kids who still enjoy an occasional ice cream treat on a family day trip are munching away on my lap or I go grocery shopping when I’m hungry. (Not a good idea, especially on W30). I have learned however, that the WILL is stronger than the WANT, once you make the mental commitment to do so! I just say NO and that’s that!

    Now here comes the confession…darn those Costco samples! Went and stocked up yesterday and felt so proud of myself strolling around with my “Paleo” filled basket. I knew sample stands would likely be off limits, but low and behold…sausage. It asked if it was nitrate, dairy free and assumed it was safe. Yes, I did eat it, loved it and almost bought it. Good thing I always read labels. It was made with corn syrup…2nd ingredient in fact (stupid -stupid)!! My decision? First it was an honest mistake, second I felt no physical or mental change except for the disappointment. So, no do-over. Instead, I decided to extend my W30 to a W35. Cannot feel justified saying the last five days did NOT count, but would feel better about this if I added five days, and really…why not! So day 6 of 35 days it is.
    @LG. I have been trying for years to quit diet coke and when I started W30 I went through two days of severe caffeine-withdrawl headaches and a daily want. I am happy to say, it has been over 5 days and the want is still lingering, but heavily improved. For me, that is OMG amazing. I freaking loved diet coke…not even sure why now. I guess in one word addiction. I am pretty excited and looking forward to the excepted growth I have been struggling to get with my training. I have a petite build 112lbs (so hard to gain mass to begin with, even when training 4-5 days a week. When I was still drinking soda, it robbed me of potential and much needed nutritious calories that I needed to build and could not consume more than 1400 calories and often less, which is clearly not enough. NOW, I’ve worked up to eating close to 2000. I know diet coke and coffee are not the same, but I think they have similar effects with appetite, which may help with the stomach issues too. Good Luck!

  9. Stacey M. says

    Deb- Chipotle used to be my staple “eating out on the W30″ restaurant. Until I learned that the fajita veggies and the meats are cooked in soy oil. This is why every time I ate there I felt like complete garbage after! Look at the website to confirm, but I believe the carnitas are the only meat not cooked in soy. Good luck

    Doing good, but I’ve been feeling a bit deprived the last few days. I don’t know why. I think because my husband is travelling and I’ve been home alone during the week, that I’m just bored and my mind is making me feel like I’m missing out on something. Stupid, I know! I literally had to beg myself this morning to just drive to work and not stop off at a convenience store to buy a crappy sugary energy drink.

  10. Trish says

    Dennis -

    Eggs are my fall back meal for sure, but in a crisis I turn to Chipotle, whole roasted chicken from Sprouts or better Whole Foods, and cans of tuna mixed with walnuts. Lucky for me I crave fat and protein and can skip the veggies without feeling like crap.

    Deb -

    That is my special treat lunch from Chipotle, it will be interesting to hear if it is ok, because it is darn near perfect to me…

    The ups and downs of making this a lifestyle! I’ve had many.

    Trish

  11. says

    I just finished Day 25! I am feeling incredible and have really been learning a lot about myself, my eating habits, and what does and does not work for me. All of my cravings are gone! The only semi-craving I have is for wine and that is totally a social/emotional (when I am exhausted after a long day) craving. I have also gotten rid of some major stomach sensitivities and hives that I have been getting for the past 4+ years. I am looking forward to the next 5 days and all the days after. My plan is to continue to eat this way as much as possible.

    Can’t to post more details in the testimonial section when I am done! Thanks for all the great information everyone!

  12. Sonia says

    HI all,

    I need help. I did 52 straight days of whole 30 eating, lost 22 lbs and improved greatly at the gym. However, slowly but surely some of the old habits are creeping back in, to the point that today I had an orange scone at a breakfast meeting and even had some jelly with it, later I grabbed some M&Ms from a coworkers desk. I have a hard time balancing this stuff, I’m either all or nothing. I know in my head how grains and sugar are not good for you, read the book, bought the t-shirt, the problem is that I don’t get any remarkable immediate pain or suffering after eating them, nothing. Sweets are my downfall and lately even fruit might set me up for cravings, but I can’t say that I will never eat fruit or sugar again. So, big sigh, what do I do? I thought that I had conquered my sugar monster, does conquering mean never again? I will do another Whole 30 starting today, should I cut fruit? should I limit it? Help please?

  13. Sonia says

    Hi all,

    I need help! I did 52 days of straight Whole30 eating, lost 22 lbs and my health improved greatly. However slowly but surely old habits are creeping in to the point that I had an orange scone with jelly at a breakfast meeting this morning, and then grabbed some candy from a coworkers desk later on.I know in my head that sugar and grains are not good for me, the problem is that I don’t have any immediate noticeable pain or suffering after eating them, nothing. Sweets are my downfall, I know that they way I feel and look is because I cut those out but I have a hard time balancing this stuff. I’m all or nothing, I thought that I had conquered my sugar monster but lately even fruit sets me up for cravings. I’m starting another Whole30 today but I’m not sure what to do about fruit, I can’t fathom not ever having them again, help? what should I do?

  14. Nascent says

    My official start day will likely be the 16th, but I’ve been reading up on thingsfor a couple days now. This was recommended to me by my physical therapist to see if it will help with the recovery of a Repetitive Strain Injury issue that just won’t go away (its been almost a YEAR of chronic pain), along with previously existing back pain and many years of undiagnosed fatigue and aches.

    Despite the guidelines being simple, I anticipate this will be difficult to do right.

    Question 1: I used to eat bean sprouts on salad.. are they ok? If not are other sprouts ok? (alfalfa, radish)

    Question 2: I’ve read inconsistent information on the internet about whether eggs cause inflammation or not. I’d rather not cut them out of my Whole30 because they’re an easy protein rich food and I enjoy them. But, are we sure they’re ok? How do we know what source to trust?

  15. Sonia says

    sorry, didn’t see my comment right away and I resubmitted and now have two comments that say the same thing…oh well.

  16. Brigitte says

    Today was Day 30!!! This was my first whole30 and I completed it successfully without even so much as a piece of sugar-free gum. Anyone can do this, you just have to set your mind to it. This definitely ranks up there as one of my proudest accomplishments…the claims about it changing your life are not exaggerated. It was such an eye-opening experience: I’ve discovered the wonders of coconut oil, the awesomeness of spaghetti squash, that brussel sprouts are not to be feared, that you can make “rice” out of cauliflower, and “noodles” out of zucchini. That’s not to say it was always easy: I’ve had staring contests with cake, repeatedly turned down pink lemonade ice cream, passed on going out to supper with friends, and probably eaten a few more nuts and fruit than I should have. No matter how tiring my day has been, now I always look forward to cooking a delicious and nutritious supper. It sounds weird to say, but it’s like I feel a connection with my food now in a way that I never did before. There are a few things I’m looking forward to having back (dark chocolate, pastured butter), but eating this way is definitely sustainable and I look forward to continuing to get healthier & stronger!

  17. Katie says

    hi! i stumbled across this website on monday after checking out the link from a crossfit gym close to my house. i was so excited to find this! i read the primal blueprint on the recommendation of a high school friend last month and started eating according to that plan on may 17th. because it allows for dairy, i went a little overboard on the cheeses and nuts and such and as a result, actually gained weight. i also ate cake and some other obviously non-primal foods, so i was feeling discouraged. i had also gone through the standard process back in january (and cheated like crazy after the first 10 days :/), so i waas looking for something i could do to really get in tune with what i eat, why i eat it, and why i eat when i eat (i like to ‘crack out’ on food in the middle of the night, even now, with fruit).

    anyway, i took the advise on monday to start right now, today. i was drinking my milk and stevia-laden coffee, but decided what the hell, i’ll just throw this one away and drink a cup of black and start right now! i did fairly well for the first 3 days. i just eat a TON of almond butter when i have it in the house (a jar in 3 days, anybody?) so that’s out for me. and last night in the middle of the night i drank on of my daughter’s capri sun flavored waters. i also ate newman’s own lite honey mustard dressing with my salad last night, so i’m restarting today. :(

    however, now that i feel as though i have some practice with this thing, i’m feeling pretty confident about it. the one concern i do have is salad dressings – one can only eat so much balsamic vinegar. most ‘all-natural’ incude added sugar. i have a recipe for salad dressing that i used with the standard process, but it is pretty bland, truth be told. i can eat a salad dressing-free or with lemon and OO if it has avocado in it, but i have been known to overindulge in avocado as well. any tips, tricks or recipes for a whole9 approved honey mustard or non-vinaigrette dressing?

  18. says

    Hi, Katie!

    Salad dressing…

    1) You can make a homemade vinaigrette in just a few minutes that’s super flavorful and Whole30 compliant.

    1/2 c olive oil
    1/4 c balsamic or cider vinegar
    1 garlic clove, crushed
    1/2 teaspoon orgeno
    1/2 teaspoon basil
    1/2 teaspoon dried mustard
    1 tablespoon poppy seeds
    salt & pepper to taste
    Blend everything EXCEPT the oil, then drizzle in the oil while stirring constantly with a fork.

    2) Homemade mayo is VERY easy to make and can be used as a base for creamy salad dressings. The above recipe works great if you replace the oil with mayo and omit the vinegar. Homemade mayo recipe can be found here: http://www.theclothesmakethegirl.com/2010/06/03/the-secret-to-homemade-mayo-patience/

    3) For variations on #1, you can replace the vinegar with lemon juice and/or change up the dried herbs that you use to season the dressing.

    Hope this helps. And congratulations on starting a Whole30. It really is an excellent way to get a grip on your eating habits to understand them and re-set them. You will find the process much more manageable if you can clear your house of anything tempting… and if there are things that you feel you need to keep around for other members of the family, try to segregate them to a separate shelf in the fridge or cabinet in the kitchen and declare that space 100% off limits to yourself.

    Good luck!

  19. lexi says

    day 16

    my sleep after CF last night was amazing! I made a crustless coconut pumpkin pie with orange for sweet- it’s delish for breakfast.

  20. says

    @lexi:

    Ahem! Girl, it is blatantly against Whole30′s other-poster-guidelines (those would be the guidelines I just made up for this post) to put the words “crustless”, “coconut” “pumpkin”, and “pie” in a post without also listing the recipe or the site you found said recipe.

    Share, girl! :)

  21. Katie says

    thanks for the recipe, and i will be making an attempt at homemade mayo later today!

    and yeah, that coconut pumpkin thing sounds righteous, i hope you post the recipe before i go to the food store!

  22. LG says

    Okay so here’s the thing

    I made it through the entire day yesterday without coffee. It was terrible I’m not going to lie! At one point I told one of my co-workers what I was doing and he went on and on about how he loves everything about coffee the way it smells he loves making coffee he loves drinking it blah blah blah. I wanted to cry but I stayed strong!

    On the way home from work I was feeling pretty good about having made it through the day. I had an office potluck and brought a salad recommended by Melicious and it was a huge success. Plus I also brought my own chicken breast in case there was not enough protein. It was a very good choice. Things it my world have been less than perfect lately and I am quite proud of how strong I am following this whole 30.

    Next thing I know I am getting pulled over by the cops because my registration expired this month, I had an outstanding ticket and they towed my car! Here I am sitting downtown bawling my head off because really I am an idiot and should have been on top of this!

    Today I am down 400 dollars after fines and a towing bill and I made myself a coffee. I am still following Paleo and am on track with my Whole 30 but really it was everything just to get out of bed this morning. I wanted a coffee, its black and its only 2 cups.

    I will stop throwing myself a pity party now but I just had to confess to giving in to the coffee.

    **Oh Melicious! I made the Turkish Cobb salad yesterday and it was a smashing success! Thank you Thank you Thank you

  23. says

    Oh, LG! That sounds like a lousy way to end the day. I HATE when those little to-do items on the list — that, frankly, no one wants to deal with — turn into a big thing in a split second. BOO!

    On the up side, glad you liked the salad! I’m making it this weekend so we can shoot the photo for my cookbook, and I’m realizing it’s been ages since I made it. Looking forward to that first, lemony bite!

  24. Stephanie says

    Brigitte…congratulations! I too am feeling a much stronger connection with the food I eat. I think it’s a normal part of the process, when you have to think about what you put in your mouth (and why you’re doing it).

    Day 17 here. I’ve been talking to people about Whole30 a lot (CF friends mostly), but for the most part, their response is, “Hey, I’d love to try that!” instead of something like, “You are insane.” A lot of them worry about energy but I keep pointing out that my WODs have been going great (PR’d my Helen today…yay!) and I haven’t been suffering from lack of energy. In fact, it’s the opposite!

    I am kind of nervous about my trip, though. I got good advice from Melissa and am ready to do my best, though I’m not crazy about the notion of throwing it all out the window because I know I won’t FEEL good. So, I guess I’ll be sampling some of the local cuisine without going overboard.

  25. Katie says

    the mayo came out beautifully, and i made the cucumber salad from that page as well. i’m also going to use the mayo in the salad dressing recipe! it is so delicious, better than any mayo i’ve ever had.

  26. says

    That’s awesome, Katie! I’m glad you like it… and I eat that cucumber salad at least twice a week. I’ve been playing around with adding different herbs and spices — you can really change it up a lot to keep it interesting. Congratulations!

  27. lexi says

    sorry to leave you hangin on that coconut pumpkin “pie”.
    Basically I follow the recipe on the Libby’s pumpkin can (contains only pumpkin). Pumpkin is pretty boring on its own, so pump up the spices A LOT and taste until it’s yum to your liking.

    Leaving out the sugar and condensed milk is a pretty big gap, so you have to put some sweet in there other ways. So in place of the can of condensed milk, I put in a 1/2 can of coconut milk, the juice of an orange, and some roasted, pureed carrot or sweet potato.

    I have the carrot and sweet potato roasted slow and low to bring out the sweet, and then keep them in the fridge for snacks, or soups. Either are sweet enough here.

    I also add a little bit of chili powder; it helps to pop the other spices.

    Still it’s not that sweet, it’s not the typical thanksgiving pumpkin pie.

    Then just bake as directed.

    cheers!

  28. says

    I am on day 3 today, and feel mostly really good so far. We’ve used a ton of Melissa’s recipes already in the last three days and every single one has been a hit so far.

    I had some shakiness yesterday, but made yam fries for lunch and felt pretty great after that. I am not doing this to lose weight, and am still nursing as well as being a stay-at-home mom, so I need to do what I can to keep my energy up! Are homemade Larabars (obviously with no sugar added) okay on the whole 30? I wouldn’t eat a ton of them, but they look like they might be a great pick-me- up for when I’m feeling I need some energy. I’m also wanting to start running again so don’t want to keep my carbs too low.

  29. Katie says

    day 1 was a success. i’m feeling confident and excited about my new culinary adventure. since i’ve been easing into this way of life without realizing it for a month or so, it’s been easier for me to start this whole30 than it was to start the standard process, wherein i went on a food binge, then crashed headlong into nothing but veggies and minimal fruit for 10 days. no wonder i cheated.

    my goals for day 2 are to grill a bunch of chicken up to have prepared for when i get home from the gym and want to eat my own arm off my torso and am unwilling to wait the 15 minutes it takes to cook some (assuming i have some defrosted).

    question du jour: i threw together an asian slaw that was really killer. broccoli slaw, chopped almonds, mandarin orange slices, 1/2 tbsp each of peanut oil and sesame oil, salt and pepper.the question is, is peanut oil ok in extreme moderation?

  30. says

    @Katie:

    I am not familiar with Asian salad, so I am throwing out a suggestion here with no knowledge backing me up, but…could you use extra light olive oil in that salad, but add some organic Sunbutter instead of peanut oil? I think if you whisked it with the other oil and then drizzled that on your salad, you might get a similar flavor. I love it tossed with coconut aminos and thinly sliced beef stir fried with various veggies. You might try it.

  31. says

    Lindsay –> Congratulations on three kickass days! And thank you for the shout-out about my recipes. It’s really lovely to know you like them.

    Katie –> Peanut oil is out for the Whole30. Even trace amounts of peanut are bad news. If you want to know the ‘why’ read Melissa & Dallas’s Peanut Manifesto. http://whole9life.com/2009/12/peanut-manifesto/

    Bethann’s suggestion is right on! If you add just a little organic (which means sugar-free) Sunbutter, you’ll be able to recreate the taste and mouthfeel of the peanut oil.

  32. Katie says

    i don’t think it *needs* the peanut oil. with the almonds and sesame oil it’s pretty nutty. next batch, i’ll omit the peanut oil.

    i just made egg salad for the first time in AGES. i’m used to one yolk, 3 whites, very light non-fat mayo, etc. making the full fat, two whole eggs with homemade mayo felt so weird to me, but tastes oh so good. i’m so happy to have fats back in my life.

  33. Katie says

    i will happily, freely and joyfully give up my sour patch kid and fried oreo addiction for the unfettered and liberal use of mayonnaise.

  34. lexi says

    yeehaw, day 17!

    I ate dates yesterday; they were so sweet that I know they aren’t the best right now. BUT, its pms time. It’s not as uncomfortable as usual; mostly I’m not bloated. I’m wondering if that bloating is only because we tend to eat more inflammatory foods than usual during that time. I am, however, no less irritable! I wanna rip that 5 y.o.’s head off! Especially cuz he can eat mac n cheese! grrr

    Can’t wait to try that mayo, yowza!

  35. Alexa says

    Day 17
    Feeling cranky because my body’s still achey. My digestion’s been worse – I was taking probiotics before this and still am for my Whole30. Stomach gurgles galore this week. I’m not working out during my Whole30 since it’s part of my June recovery plan.
    Any common errors/suggestions for better digestion?

  36. CopGirl says

    Day 23
    I had a W30 hiccup today. Knocked down temporarily but not defeated. Today, I donated platelets by Apheresis (like I have a million times before) but unlike before, I started to feel funny because I guess it had been a while since I had eaten. Since I was already hooked to the machine, the nurse said I had to eat something immediately and promptly offered me a wide variety of cookies. I asked for a piece of fruit, they said they don’t offer fruit, only cookies. I kicked and scream and then I ate the damn cookie. Now, at first I was upset that this silly little cookie had ruined my W30 at such advanced state in the process. But then I realized this had been out of my control and a minor setback when I look at the big picture. So, yes, I was exposed to gluten and sugar but a important thing is that I didn’t reach for the cookie myself, because I wanted a cookie or needed a cookie. The cookie incident did not derail me the rest of the day; I went home and ate a delicious W30 compliant lunch. I learned a lot through this incident today, I learned that my relationship with food ha completely changed, and that is priceless to me. I realized that I want to eat this way because I feel great as a result, and not because someone is telling me I should, or because I have to. It’s not about losing weight but rather about being healthy. Needless to say my tummy ached after the cookie, and my insides feel sore in a weird sorta way but my heart is happy that I have come such a long way in a very short 23 days. I may have lost the battle but I am winning the war. Onward and Upward.

    Angela

  37. says

    CopGirl – Congrats on handling your cookie incident well and focusing on the big gain that your relationship with food has changed! I think it gets easier and easier to eat this way when we begin to focus on how good we feel when we do.

  38. Deb says

    Day 7 —
    Yeah! I made it a full week! Around day 3-4, I thought I was going to go crazy, but now it’s pretty easy. I felt guilty yesterday, though, asking to bring my own meat to a barbecue (but they didn’t care at all — just me being worried). And, then my wonderful fiance ate ice cream in front of me, which is what i want sooooooooo badly, but I ate some pineapple and I was okay.

    That’s what I am worried about; I think that I am eating too much fruit. For a few days this week, meat grossed me out (I don’t know why) and I ate a lot of vegetables, nuts, and also a lot of fruit. Where should I draw the line?

  39. Alicia says

    I am just starting the whole 30 and was wondering if iced tea was allowed? And what kind of teas are acceptable?

  40. lexi says

    @ Alicia, I think with tea, you just want to avoid caffeine and sugar. I drink iced herbal tea.

    I had a beer today at Pride Fest. grr. My bf bought it for me, and I didn’t turn it down. But we shared a big turkey leg for lunch, mmmmm. I feel no different for the beer- probably because it was a lite. Still, I’m not derailed.

    I’m really happy to be doing this, though. I feel very liberated from feeling like I want to eat crap all of the time. I feel much cleaner and more in control of cravings.

    The only time I don’t like it is in eating out. There’s usually only 1-2 things I can eat on the menu, and that’s soooo irritating. For the most part, I just don’t eat out which is really a-ok.

    Cheers to day 19! 10 days left tomorrow…..

  41. Shelly says

    Yay! I’m back in for another whole30 on July 1. A friend is supposed to be doing it with me but I’ll let him decide whether he wants to announce it here and post about it!

    I’ve been doing really well outside the guidelines. I added dairy back in regularly in the form of heavy cream in my coffee or breve cappuccinos when I’m out and about. The heavy cream at home has been fine but the half & half out has been messing with my skin and I need to stop.

    I haven’t (knowingly, who knows about restaurant cross-contamination) eaten a gluten-thing since Christmas. Sometimes I eat high-quality ice cream. 90% dark chocolate bars have been delicious. And nachos are important. But most of that isn’t stuff I partake of more than once a month, anyway. A 30 day strictness will be a good reset.

    First, though, I get to go to New Orleans. :D

  42. Veronica says

    Day 4 down and I’m feeling better than I thought I would at this point. I’m battling with headaches, mostly because I don’t think I’m eating enough, especially when it comes to protein. I think I’ll boil some eggs to snack on.

    I’ve been very proud of myself so far. In 4 days I’ve resisted work party cake, dinner/dessert with family, pizza party, and Sunday morning tradition of doughnuts and coffee with cream and sugar. With each day that passes I feel more and more confident that I can do this for 30 days.

    However, I’m still very focused on food. I came to this from a diet for a week, binge for a month eating pattern. I find myself keeping a mental list of all the things I want to eat when this is done: ice cream, milky way’s by the box load, fried anything! I’m afraid that I’ll binge as soon as I finsh 30 days. Hoping this gets better soon. One of my biggest goals for my WH30 is to regain the control food has over me.

  43. says

    Derailed! We got bombarded last week with loss. Lost a church member and friend to cancer on Friday. Then later that day, a 17 yo friend of the family–very close to us–was paralyzed in a swimming accident–jumping from a bridge and landed on a passing boat. Leave it to me to jump right into bad food choices! I’ll be taking a break from the stress and pressure I put myself through with food. I’ll be back, but I’m just releasing myself for now. I’m running back and forth to the big town an hour south of me where he’s in the hospital and trying to bake for the funeral dinner, plus I work today and some research scientist from Purdue is coming out this morning to test our goat milk for some new disease in goats or something. Too much happening. This is my weakness. This is where I fall. I’ll recognize it and prepare for it better next time but right now I’m a mess and my eating has completely fallen back into old habits. Anyway…keep on keepin’ on and think ahead to what you will do if your biggest trigger gets the best of you. I was not prepared and just totally caved. All the best to my W30 buddies! I’ll be back……

  44. Sandi says

    Well, the last 3 weeks have admittedly been more like 80/20 in terms of keeping up with the paleo. June seems to be the month of bridal showers, bachelorettes, engagement parties, and baby showers so every weekend I have had some event and I have made the choice to eat non-paleo foods. What i have realised is that in order to feel like i am at my BEST while not on the Whole30 is that I need to maintain more of a 90/10 rule with paleo. I certainly feel more ‘soft’ and my energy is lacking.
    It is not hard to eat clean and exercise but it is equally not hard to consume sugar and get off track. I am amazed at how fast my body reverts back to its old ways only after a few days or weeks of being offtrack.
    So, although i am not committing to another WHOLE30 at the moment (mainly because i have 2 more weddings to attend in the three weeks) I am committing to eating clean and only indulging at those two weddings – if I really want to.
    This has really been the greatest lesson of this WHOLE30/9 program – learning how to be in control and when you lose control – how to get it back!

  45. says

    Alicia – All kinds of teas are acceptable during the Whole30 – traditional black, green, and white teas, herbal teas, with caffeine and without, etc. You do need to read your labels, however, to make sure you are not getting any kind of added sweetener or soy. I discovered to my chagrin that many Celestial Seasonings herbal teas include soy lecithin (soy is a legume – no legumes during Whole30, and especially not soy). And worse, I am concerned that the Celestial Seasonings teas that don’t explicitly mention soy lecithin include it as “natural flavorings.” Oh well. There are lots of simple teas out there.

  46. Nick says

    Hey all,

    Day 18 for me – can’t believe I’m over halfway done! Been discovering all sorts of new foods and absolutely love my Whole 30 experience so far!

    Also, something else I’ve noticed about herbal teas is that some of them even contain grains – I had a blueberry one but upon checking ingredients, discovered it had barley malt!

    Anyway, good luck and keep rockin!

  47. Stephanie says

    Day 21 here. Reading everyone’s stories really keeps me going, but honestly I’ve felt great and have not have any cheats. Sometimes, though, I get extremely hungry, especially in the evening and with PMS, my craving for sugar went up (had some dates, etc to kill it).

    Getting on my flight to Bali tonight. I made my own Paleo packs/kits (homemade jerky, dried mango & pineapple–unsweetened/unsulfured, macadamia nuts and pistacios) to bring on the plane and keep around during my trip. I’m also bringing some dried coconut. Overall, I’m pretty equipped to make the best out of traveling to a foreign country. Best of luck to everyone as you continue your Whole30′s!! I’ll be getting back on the program when I return.

  48. lexi says

    Day 20- 10 days left!

    Yoga yesterday was aaaaamazing! I have lost a few #s, but not enough to credit the great movement- I really think it has more to do with a lack of inflammation. I was so much more flexible, especially in my torso. It was a bench mark, for sure.

    Overall, I’m so happy to be doing this. It’s not that hard, and the results in how I feel and move is fantastic.

    yaaaaaaaayyyyyyy!

    Can’t wait to see what another 10 days will bring!

  49. says

    Just finished my first Whole30 and I feel incredible!!! The interesting part for me- the last few days were almost harder than the first few. I just kept having all of these temptations and ALMOST said… nahh you are soo close just give in (but I didnt). Saturday was the 5 year anniversary with my fiance but we made it through and feel so much better for that. I can honestly say that I would like to maintain as close to this way of eating as possible even though I am done. Although, I will be having a nice glass of red wine tonight!

    Here are my results:

    7.6lbs gone (which is great since I had stalled in my weight loss that I had been working on since October- this loss brought my total to 25.2lbs lost)

    Also lost 8.75″ overall (bringing my total to 38.5″)

    Right around when I started Whole30 I started crossfit and I have noticed as the Whole30 went on I have had more and more energy for WODs ANNND needed less time for recovery after.

    I have not had any stomach issues (SEVERE stomach sensitivities to certain foods).

    For the past 4+ years I have had these weird hives that were super itchy that would randomly break out all over my body. Couldnt figure out why… neither could the allergist and he just gave up and put me on meds (took myself off those months and months ago)… GUESS WHAT!!! Noooo moooore hives!!!

    Definitely was a great challenge for me and I am really happy that I took part in it. Looking forward to doing one again and trying to maintain as close to possible regardless of being on a challenge or not (I found this SO much easier than counting calories or tracking macro nutrient breakdowns).

    Thanks!

  50. katie says

    yesterday was not a great day for me. i have to restart again. i was supposed to go to brunch with my dad and sisters, but he wanted to stay in and never told anyone. when we met at his house i had an empty stomach and he had cinnamon rolls. bad combo. i was determined to not let the day go to shit, but wound up eating freeze dried mangoes and banana chips until they were gone. i was so sick this morning with stomach cramps. i’m glad, though, because maybe i’ll remember that the next time i want to get lost in the bottom of a bag of food.

  51. Veronica says

    Cait- great job, you’ve inspired me to keep going.

    Today is day 5 for me and I’m feeling very tempted. I work nights and there are two of my favorite cookies in the office just screaming at me! It’s been hard to resist. I’m suddenly thinking- one cookie isn’t going to hurt. I will not eat it though. I only have to resist for another 7 hours and I’m avoiding the area where they are located as much as possible. I also need to distract myself or I’ll keep thinking about them.

    Overall, I’m feeling good. I hard boiled some eggs today to help me eat a little more protein. Still not eating enough but, life has been crazy lately. I printed some recipes from Melissa’s website and can’t wait to try them.

    My husband and I are both struggling to find meals we can take to work. Any suggestions?

  52. says

    Lots of diets seek weight loss through restricting calories and keeping you hungry, but not the Whole 30. The Whole30 way is to feed your body all the good food it wants and to trust your body to adjust appropriately. I tried to “help” my Whole30 by restricting calories when I first started a year ago, but what I found is that it made my life unpleasant and did not make me lose weight any faster. When I finally relaxed and just ate whenever I felt hungry, my body fat dropped quickly to 10 percent.

    This morning for breakfast, I got out my wok, heated some coconut oil over medium heat, threw in a handful of chopped sweet yellow onion and a handful of broccoli florets, and seasoned the vegetables with salt and garlic powder. A few days ago, I made three pounds of grass fed ground beef chili, and had leftovers in the refrigerator. I added 3-4 big spoonfuls of chili to my onions and broccoli and let it heat through for 5 minutes. I think chili with broccoli and onions makes a fine breakfast. What do you think? What did you eat this morning?

  53. LG says

    Tom that sounds delicious!
    My daughter woke up extra early this morning so we made breakfast, scramblend eggs and we split a pork chop I had cooked last night. Steamed Broccoli and a handful of grapes adn blueberries :) We will both have a great day.

    Oh and I found a Charm bracelet that I lost about 6 months ago I was devastated when I lost it. Things are finally turning up roses!

    I feel really wonderful this time around and I think I have finally changed the way I think about food. Last night all I wanted was salad! I had 2 bowls and a pork chop. I just like how clean I feel on the inside. Sounds silly but its true. Also my sister is about a week into her whole 30 and I love listening to how great shes feeling! Its contagious and nice to have someone I love feeling like they just woke up from a 29 year food coma!
    Day 22 :)

  54. katie says

    i’m struggling with eating only when i’m hungry. i seem to be hungry a LOT. i try to drink water or plain iced tea before i eat, but usually i find that yup, i’m hungry. i’ve been tracking my nutrition on fitday, because when i don’t, i underestimate my calories, a LOT. and i just plain overeat. i ate a jar of sunbutter in 4 days. i can eat and eat and eat, healthy foor or total crap. i don’t know if i will ever get to a point where my body will just regulate all by itself, because of the nature of my eating, i eat to celebrate, i eat to numb out, i eat because i’m bored, i eat because i just ran 18 miles and that triggers my brain to say ‘yo, chick, you get to eat whatever you want now!’ i’m not overweight, probably because i work out like 12 hours a week. but it’s painful to be aware of my food issues and not really be able to come to any one solution.

    i’m hoping to hear from people who have had similar struggles and the whole30 helped them to overcome the mental and emotional aspects of overeating. anyone?

  55. lexi says

    heeey, this fish oil isn’t so bad. I got Berleans pina colada flavor. It says it’s sugar free, but what’s “Spry” xylitol? anyone?

    I have 9 days left. But I think that I’m going another round after a day off. Throughout this I’ve realized that there is sugar snuck in some of the stuff I’ve eaten. I was drinking tonic and lime when out for happy hour, and just saw it has HFCS. Some of the meats and stock bases have sugar.

    One of the biggest lessons learned so far:

    ALMOST EVERY PREPARED FOOD HAS SOME FORM OF SUGAR IN IT!
    It’s really frustrating.

    But that leads to the second biggest lesson:

    COOK YOUR OWN FOOD!
    That’s really quite fun.

    Other refinements to my routine: addition of fish oil, which I only discovered today; and less fruit, as I currently take in 3 servings/day.

    Yoga was amazing today, thanks to cleaner eating!

  56. Bo K. says

    @katie,

    I have struggled with overeating and binge eating for a long time. Before W30, I just liked eating a lot of food and did not pay attention to my real hunger cues. Unlike people who have never had an overeating problem, I know that I have to be extra diligent about discerning the difference between real hunger and fake hunger brought on by some feeling or event. W30 got rid of a lot of trigger foods that caused my binge eating (e.g., baked goods, ice cream, junk food), but I also identified W30 compliant foods that cause me to overeat, like sunbutter, grapes, pistachios, and macadamia nuts. I limit my trigger foods and make sure I only have 1-2 servings in one day when I have them. If I feel that I will not be able to control myself on certain foods, I just don’t bring them into the house.

    I did W60 in January and February and have been eating 90% W30 since March. Two other things that really helped me were having set meal times in the beginning and having adequate protein at every meal. For January and February, I pretty much stuck to the schedule of eating breakfast at 7 am, lunch at 11:30am, light snack around 3:30pm, and dinner around 7:30pm. People say “eat when you’re hungry”, but this approach initially did not work for me because as a life-long overeater, I did not have the ability to identify when I was hungry. On W30, I learned that when I eat about every 4 hours, I don’t physically feel hungry. If I wanted food in between, it was 99.9% due to reasons other than hunger. Also, I had no concept of what proper potion sizes were when I started W30, so I had to learn what a person of my size should be eating in one sitting. By trial and error, I figured out that about 6 oz. of protein with lots of veggies and some fat was the right meal size for me.

    The biggest change in my approach to food is that I think of food as nourishment for my body. For example, I don’t feel that I have to have cake on my birthday or that I “deserve” to have a treat because I finished a big project. I still have a tendency to overeat, but I am much more mindful of why I overeat and know that I have control over it. I do 1 hour of high intensity workout about 4 times a week since that’s all the time that I can carve out being a full-time working mom. W30 helped me lose over 50 lbs. since January 1. W30 will definitely help you to have a healthier relationship with food even if you don’t have any weight to lose.

    HTH,

    Bo

  57. lexi says

    SCORE! I made this up today because it I didn’t want to cook anything. It makes for a good salad meal- if you have the goods, it’s not so much to do. It would also taste good along side a steak.

    Seafood Salad on Chili-Orange Greens

    Seafood Salad:
    a package of frozen cooked seafood- I used langoustine, but shrimp, crab, whatever you like
    a few T homemade mayo
    1 chopped celery stalk
    1 avocado
    salt
    1 T chopped shallot
    chop a bunch of herbs from the garden- I used parsley, cilantro, basil and fennel green

    Chili-Orange Greens
    2-3 oranges segmented (cut rind off and cut segments out) squeeze juice in with oranges
    salt
    chili flakes to taste- the heat is absorbed in the greens
    olive oil
    chopped mint

    mix together and pour over greens as a vinaigrette
    I also added some shavings of fennel to the greens

    put the seafood salad on top of the greens.

    YAAAAAAYYYYY so good!

  58. Liz says

    Katie, I know how you feel. I don’t know your background but I started reading a book called “made to crave” and another called “lost and found: revelations about food and money” and they are both excellent.

    As for me, I am ANGRY!!!! Seriously. Wanna talk sugar demons, let’s do it. I am in my regular life a vegetarian and this has been a difficult road for me. I’m on day 4 (though I admit I eased in last week) and am now just plain mad because I want some damn cereal. :) I’ve had some meat. Lots of eggs. Coconut milk. Sunflower butter. I’m trying but the “drinking your coffee black is not hard” comment sticks with me. I hate to tell ya, but it is still hard for me. I’ve not killed anyone (yet) but I’m hoping my body reprograms soon! (my husband and kids kind of do too!)

  59. Shelly says

    If I were you I’d use this as an excuse to start drinking really good coffee. Good coffee is good black, too! But I know what you mean. The dairy demons, they pull at me. Espresso with coconut milk just isn’t the same. I think regular coffee with coconut milk is pretty good, though.

    Also, you’re raging on day 4!? Wow! Maybe you’ll get over it quick! I was plodding along, then I raged on day 14 and then I was fine and I wondered what all the fuss I made was about.

  60. says

    Liz, I had the same problem around day 4-5. Although for me, I was raging about why I couldn’t eat paleo treats/desserts! Ha ha. Stick with it. In a day or two, you’ll feel better. I’m on day 22, and while I’m looking forward to some awesome paleo approved coconut cream pie, I’m not jonesing for it.

    I also agree about buying really good coffee. It might take you a little while to find some you really love, but it’s worth it. I’ve found a few local coffee shops that I enjoy their coffee black, even though I have it with coconut milk at home. If it’s still not the same, I would probably switch to tea or even give up coffee, if you can.

  61. lexi says

    feeling grumpy and depressed. but I’m very happy to say that I really don’t have cravings for the typical mood bending foods. the food is not the solution for this.

  62. Liz. H. says

    I’m starting my W30 today, right this minute. I haven’t had my first meal yet so I am committing myself to be strict for the rest of this month and all of July as well. I’m actually participating in a Paleo challenge with my gym that ends on July 2. I’ve let a few bad cheats slip through the cracks (ice cream, chips & salsa, too much fruit) and I need to be strict with myself.

    I’m about to go on vacation with family for two weeks, so this is going to be tough, but I’m not going to cave. I will get through it and be happy that I didn’t indulge because I’ll feel so great!

    I struggle with accountability so this will be a test of that as well. I’m ready to feel better and look better! I’m also looking forward to everyone who will be joining for the newest version of the W30 on July 1!!

  63. says

    Finished my first 30 on Monday like I said. Did end up having that glass of wine with dinner and honestly it was not as good as my mind remembered it being. So Tuesday morning I went right back to my Whole30 eating habits. Hoping to stick with it as much as possible because it works for me!

  64. LJ says

    Cait how did you get on now that you’ve finsihed? Did you lose weight? Any other benefits? Today is day 7 for me… no cravings so far, feel great!

  65. katie says

    @Bo – thank you for the insight. it’s good to know i’m not alone. i mean, i know plenty of people who overeat and don’t want to change. and i know people who eat clean 100% of the time, but trying to find people willing to talk about their negative relationships with food and desire to get better is another story entirely. people get so defensive about food! it doesn’t help that i’m known as the health nut of my group of friends, which makes my overeating that much more shameful for me.

    i’ve been tracking my calories still and that’s been working for me. maybe i will also try eating at set times every day. my schedule is a little all over the palce so that may be hard, but i can at least make an effort to eat every 3-4 hours.

    anyway, at least i’m aware and mindful and willing to change.

    i have a big party tomorrow, so i’m making huge bowls of asian slaw (no peanut oil), cucumber salad and a mixed berry salad to bring so i have stuff to eat and share. thank goodness i have a wholesale produce market that has inexpensive stuff!

  66. Kelly says

    I am on Day 5 of the challenge and having issues with energy due to a very active lifestyle. I use to drink 5 hour energys. Does anyone have any ideas of what I can use instead?

    Thanks!!

  67. says

    Kelly, you can “use” real food to fuel your body throughout the day. For the first few weeks, your body is still figuring how to use that awesome energy source, fat, so you might not feel awesome, but it gets better. Make sure you’re getting enough sleep, too. You can’t fix sleep deprivation with dietary change.

  68. Larry says

    Just finished 30 days. Results were incredible! I’d had rotator cuff surgery last November. Just prior to starting this, I still couldn’t do a back squat (shoulder cramped and wouldn’t let me hold the weight in place). This morning I squated my bodyweight (200 lbs.). Did Whole30 cause this improvement? I don’t know, but generally, I don’t believe in coincidences. I just got back from the Dr’s office and had a full blood panel done. In a few days, I”ll get the results and compare it against a 2 month old panel. Expect to see huge improvements accross the board.

  69. says

    @LJ if you scroll back a page or two you will see my summary of results from June 20th. Sorry I’m on my phone so it’s hard to type a lot out now. Great job so far stick with it- definitely worth it!!!

  70. says

    Recipe share:

    Spicy skillet chicken

    In a cast iron skillet, heat about 1/2 inch of olive oil. Slice 7-8 boneless, skinless chicken breast halves very thinly. Add to the oil, along with the following spices:

    1 tsp garlic powder
    1 tsp onion powder
    8 tsp chili powder
    2 tsp red pepper flakes
    2 tsp salt

    Gently toss meat and spices in oil, turning frequently. Continue to cook until oil is absorbed by chicken and spices. When it is finished, the chicken will look almost breaded.

    This is relatively spicy, but it is wonderful! Use less of the chili powder and pepper flakes if you like it milder.

    My family eats this on tortillas with taco toppings. I eat it in a bowl with fajita-type veggies–green peppers and onions sauteed in olive oil separately from the chicken. I had mine last night with homemade salsa, too. (About four roma tomatoes, finely chopped, a jalepeno seeded and finely chopped, about 1/3 vidalia onion, finely chopped, and some cilantro and salt and pepper to taste). It is heavenly!

    Incidentally, this is my recipe for taco meat too. I would add these spices to four pounds of ground beef. Also good with thinly sliced steak! Mmmm!

    (BTW, I’m back! Day 6 and going strong! Read about my epiphany on my blog.)

  71. Dallas @ Whole9 says

    For those of you who are Facebook users, we’ve started a Facebook page just for the Whole30! Comment, ask questions, support each other, and refer friends, family, and coworkers. Check it out and “like” us here: http://facebook.com/whole30

    Great work, everyone!

    Dallas + Melissa

  72. Shelly says

    I didn’t so much fall off the wagon this week. More like I drove it into the Mississippi River, drowned my oxen, got dysentery, etc.

    Okay, it wasn’t that bad, and I’m not whole30ing at the moment, but I did do something I haven’t done since starting my new way of eating. I’m out of town on business (like I have been, oh, at least twelve times in the past six months). This morning I was stressed out, in pain, nauseous from the medication I’m taking to try NOT to be in pain, etc. and there were Hersheys Kisses on the table and I ate four of them. I’m at a total breaking point for being exhausted and not caring about what I’m eating and I’m trying not to let it spiral out of control.

    Yesterday I was happy and not stressed yet. I ate a beignet which was totally worth it, but then I found myself looking at other pastries as if they may be worth it, too! Slippery! Strict no-pastry rule for the rest of my time in NOLA. One is enough for anybody.

    I can’t wait to be home and then I can’t wait for July 1st. I have a big plan all mapped out. Instead of giving up, I am tooooootally going to coax my body under my control. It won’t know what hit it. Nutrition ninja-ry. Yeah.

  73. lexi says

    LOOKING FOR HELP! my mom is doing the 30 with me. She’s 64 and has been overweight forever. She and her husband have done a great job with the nutrition and consistent exercise. However only her husband has seen results- big bummer. She is on her 25th day of the 30 and has seen no progress towards her goals of weight loss, relief in foot pain that keeps her awake, and better sleep.

    Has anyone seen this before? Any ideas of why it’s not working for her? She talks about going back to limiting portions and recording food/calories. I think that is insane, but also, I want her to succeed.

    The 30 has been great for me, and I want the same for her.

    Anyone?

  74. katie says

    @lexi – has she had her thyroid checked? probably a silly question since she’s been overweight ‘forever’, but not losing plus fatigue or poor sleep can be an indicator of underactive (hypo) thyroidism. she might also just be eating too many calories of whole30 ok foods. i put away a jar of sunbutter in 4 days and gained weight and felt like shit. i eat nuts ike crazy. i had to remove those things from my kitchen (via my mouth, but i’m not buying anymore) because i overeat. they’re approved foods, but the way i eat them isn’t whole30 recommended. maybe she’s doing the same?

  75. Chris says

    Been a long time since my last post, as things have been crazy hectic.

    Good news: I have been going strong since June 10th, and feeling fantastic. Best discovery is the effects W30 has had on my training. It’s been remarkable to experience such an increased level of energy and focus. With the increased level of training and without the caffeine I sleep more, but that’s actually a good thing.

    Bad news…though it was a conscious decision, I blew it last night! Just had a major milestone birthday and my super-star sister pulled together all my friends in three different surprise locations throughout the evening to celebrate, including a limo stocked with my closest friends and flowing w/drinks. Though I pride myself on strong will, this was such an amazing evening, I could not resist joining in and I caved. NOT feeling amazing this morning – GOOD feelings gone. We all have to accept what comes with the decisions we make and that I am feeling!

    But, when you fall, you get up and you begin again and so I will. My system needs time today to get back to normal and though I start now, technically I will have to start the official day-one as tomorrow. However, I must say I have such a respect for the W30 process and its benefits, I am OK with starting over and so the journey begins again.

    Looking forward to feeling good again!

  76. indyrunnr says

    @Lexi- Katie is right about the thyroid. I am 48 and have underactive thyroid and have not lost anything through my first whole 30 and beyond. I took a hard look at what I am really eating, and homemade almond butter and canned coconut milk seem the be the culprit for me. A can of coconut milk is 552 calories and I easily consumed a can a day. Um…hello! I am currently weaning myself off caffeine and am looking into Holy Basil to get my cortisol under control. Best wishes to your mom- I hope she can fine tune and get the results she is looking for.

  77. fytergirl says

    @ Lexi & indyrunnr – Have you/she tried supplementing with sea kelp for underactive thyroid? It made a huge impact for me. Best brand I’ve found is NOW and has Sea Kelp & Dulse together. Sea kelp & dulse contain iodine that can kickstart an underactive thyroid. Might help, in addition to the other things you are troubleshooting..

  78. Liz says

    Me me me! I’m officially starting on the 1st! Opposed to the recomrndarion, I’ve eased in and the 1st through 31st will be it for me!

  79. Veronica says

    Can anyone settle an argument between my husband and I?
    Red potatoes- ok or not ok?
    I think all potatoes are out (except sweet potatoes of course), he thinks red are nutritious and the “rules” only state white potatoes are out.

    Any help?

  80. Dallas @ Whole9 says

    Veronica,

    “Red”=white. (They’re out.) Same botanical family, same whack of starch with minimal micronutrients. Stick with other carb-dense root veggies if you need a dose of carbs.

    Best,

    Dallas

  81. lexi says

    thank you to those who responded on the thyroid issue. I will definitely ask her about that.
    @indyrunnr, so you’re modifying the diet to less calories overall? how long have you been doing this?

    I have 4 more days, then a weekend off, then back to work after the holiday.

    With a total of 30 lbs to lose, I’m a gonna be here for a while!

  82. LJ says

    Day 10 for me. I’m feeling really good so far. I can notice a big difference already… I feel like I have completely de-bloated and am already wearing trousers that were too tight before :)

    I just have a question regarding good fats (coconut oil/milk, avocado) – how much a day is too much? Coconut milk keeps me satisfied, I have no cravings at all and I think its because im eating good fats but I know they are calorie dense… My main motivation for doing a Whole30 is to lose weight for holidays. What are your thoughts around this?

    I dont eat too many nuts, a few every few days – as I know I go wild on them, also had to cut almond butter completely because like a lot of people here I was eating a jar in a couple of days…. that was before i began my 30 day challenge. So far I have been really good but the only concern is coconut milk, I add it to berry smoothies and also to chicken dishes etc. and probably have about a tin a day…

  83. puravida says

    @Liz :) I will be there for you during the whole 30 starting July 1st. Getting prepared by reading the guide and meal planning for 1st 2 weeks:)

  84. says

    Katie,

    This is a few days late, but Bo K has some great stuff to say about overeating. The Whole30, after all, is about awareness, so learn from it – trigger foods, how certain foods affect you, and how some foods simply “aren’t worth it” anymore. Enough protein and fat will help with satiety, too. But with your history, it may take months before some of those old habits start to change, so be patient with yourself. Good luck!

    Shelly,

    That slope IS slippery, isn’t it? Way to tackle challenges and get right back on the wagon!

    Lexi,

    I’m going to say something politely but firmly: your mom has been destroying her body with behaviors for decades, and 30 days won’t resolve those kind of severe issues. Furthermore, even considering weight loss as a primary focus for her is missing the point. She is going to have to be patient, because when someone has been overweight “forever”, her fat mass becomes an endocrine organ unto itself, making weight loss very slow (Google “leptin resistance” if you’re interested in more of the science). She CAN NOT go do a Whole30 in combination with a reduced-calorie plan – it will undermine all the potential healing and progress that she was hoping for. While she may indeed have some thyroid dysfunction (many chronically underfed, stressed people do), it is going to be along road for her, and the sooner she comes to terms with that, the more successful she is going to be at sticking with a program that makes her healthier instead of promises a quick fix. I hope this doesn’t sound harsh, but I want to warn her against seeking a short-term fix for her (very) long-term problems, because there is no such thing. Support her, explain how this is going to take time, and steer her towards a heath-focused (not weight loss) thought process. Hope this helps.

    To address your question about caloric restriction, DO NOT DO THAT on your Whoel30. Not only will it not work (for weight loss), it undermines the healing that should take place during your Whole30. Eat to satiety, make excellent food choices, and gain the awareness of how different foods affect you. If you have teh Whole30 Success Guide, review our MealSimple recommendations for help with figuring out how much you should be eating. Good luck!

    Puravida,

    We have a TON of folks jumping on board on July 1st. You can connect with them on our Whole30 Facebook page here: http://facebook.com/Whole30

    LJ,

    Like I said to Lexi (above), DO NOT do the Whole30 for weight loss. While many people lose weight on the Whole30, that’s a secondary benefit, and distracts from the primary focus of HEALTH and a sustainable, healthy eating plan for the rest of your life. We strongly discourage using weight loss as a goal. Please redirect your focus towards a goal that reflects your health status more accurately (energy levels, participation in activity, sleep quality, decreased bloating, etc.). Good luck!

  85. MJ says

    Dallas, can you please elaborate on why you say calorie restriction + W30 in order to lose weight “won’t work”? I’m totally on board with W30 being about reframing eating and that weight loss should not be a focus of the program. I’m just wondering, though, why you say it won’t work, as opposed to, for instance, misses the point or defeats the larger goal of the program. And mentioning the larger goal of the program, anybody who is complaining about what the scale is or isn’t doing during the W30 program isn’t following the W30 program, which bans use of the scale.

  86. DeAnne says

    I have given up on a strict W30 for awhile. I am eating Paleo 95% of the time, but I keep getting tripped up. The latest was going to a minor league baseball game with our church group. I took a larabar, two sausages, and some baby carrots (smuggled in my purse as no outside food was allowed), but that didn’t last the 4 hours I was there. I ended up having some nachos and cracker jack and a hot dog (with bun! why did I do that?). No real stomach issues but I felt extremely tired this morning and had to take a nap about 12:00. I hardly ever do that. Anyway, looking ahead at my calendar and other situations I’ll be in, I’m now aiming for a W30 starting Sept 6th. Sigh. I hate that I seem incapable of stringing together 30 clean days, but for now this is the best way for me to balance worry about eating with the rest of my life.

    I am feeling quite a bit better and more energetic eating clean, so I’m just hoping the long term benefits are accruing!

    P.S. My husband has just come out of 3 weeks of messing around with kidney stones and related hospitalizations and procedures. We are looking at kidney-stone prevention diet recommendations and I’ve been searching around for paleo wisdom on this. If anyone has especially good advice or resources I’d love to hear them. Thanks.

  87. Veronica says

    I’m completely giving up on eating out! I think I can go and be very careful and ask lots of questions about ingredients and make a good decision. But, everytime I end up with sugar in my unsweetened ice tea, creamy sauce on my grilled fish, special sauce on my protein style burger! I can’t win! I really struggle with what to do next. Sometimes I am able to send it back or have it remade and sometimes I’m miles down the freeway when I realize the mistake. I scrape off as much as I can, I didn’t drink the sweet tea, but, sometimes my option is eat what you have or just don’t eat. Each time I struggle with the decision to keep going or restart. Today is day 12 and I feel good, I’m motivated to finish my 30 days. The majority of the time I cook at home and I eat lots of fresh veges and fruit but theses little set backs leave me feeling conflicted. I’m not sure what to do…

  88. LJ says

    Dallas, thanks for your comment. I should have worded my post better. Im am LOVING all the benefits I am feeling so far in my 11 days of Whole30 to date. I feel fantastic. I am sleeping right through the night, waking fresh and early so I have time to make a nice breakfast before I go out to work. My skin is glowing, and very clear – I would be prone to breakouts.

    I feel debloated, in a good mood, the list goes on… the only down side is Im a little fatigued still come the late evening as I am still adjusting probably and I do crossfit 5/6 times a week. Im confident my energy levels will really pick up with this new way of eating. They aren’t bad, they just aren’t through the roof… yet!

    When I said weight loss, I should have said I want to lower my body fat percentage and see increased performance in my crossfit workouts… (these are going really well so far except im a little lathargic if there are sprints in the WOD).

    I don’t see why its a problem to eat this way if leaning out is a goal? My crossfit instructor tells me eating strict paleo is the absolute best way to lose body fat and I would be lying if i didnt say a main reason i workout is to not only feel good and fit but to look good too.

    I also noticed you responded to a comment on facebook where someone asked if coconut oil was ok and you said yes but its calorie dense so dont eat a jar a week…. Thats is where my question around good fats was coming from. I want to eat this way to feel great and lose some bosy fat…. therefore can i overdo the good fats, specifically coconut milk? I eat probably half an avocado a day, cook with coconut oil but also use maybe a tin a day of coconut milk.

    Overall, I feel amazing and am looking forward to reaping more and more benefits of this new way of eating… Its not something I intend to adopt in the short term as I feel so much better on this plan. I hope to keep it up!

  89. lexi says

    Thanks, Dallas for the redirection. Straight talk works with our family, so I forwarded your comments to my mom. It’s amazing to me how pervasive the idea of calorie restriction is for weight loss- it’s an immediate reaction. But when you demote weight loss as a primary goal, then it’s not so much an option.
    I’ve found that after 28 days I am eating less frequently and less haphazardly, but I really don’t know if it’s less calories. Either way, I’m not hungry.

    2 more days! yaaaayaah

  90. says

    MJ,

    That’s a fair question. I should have clarified, I suppose, that excessive caloric restriction won’t work for weight loss. The problem is, the majority of folks who come to the Whole30 looking to lose weight have chronically been on some sort of caloric-restricted plan (Weight Watchers, Jenny Craig, Zone, etc.) and further restricting intake by not adding enough fat (or by ditching fruit altogether, another way folks think they can outsmart the system) basically adds additional stress to your body (due to underfeeding, often combined with overexercising) that will elevate cortisol levels and definitively prevent healthy weight loss beyond the first few “water” pounds from ditching most nutrient-poor carb sources. So I guess I overgeneralized, but in our experience, the folks who so desperately want to lose weight are chronically eating too LITTLE, not too much. Eating less, even if it’s Good Food, is not a good solution, and will not facilitate long-term success. Hope that makes some sense.

    LJ,

    It’s not that it’s a “problem” to combine Eating Good Food with a goal to lose some body weight, but in our (considerable) experience, that goal can very often lead to behaviors (such as over-restricting caloric intake) that lies in direct opposition to the fundamental tenets of the Whole30, which include freeing yourself from the counting/tracking/guilt of restricting your food in intake to achieve some arbitrary weight loss goal. You may have a totally different perspective, but that’s what why we warn against weight loss as a goal/focus. As far as your question on overconsuming fat, yes, it’s totally possible, though harder than overconsuming calories from carbs (easy!). The coconut milk is a particular pitfall, given that it’s liquid (adn thus easy to slam before your body sends the “stop” message). General estimates of fat quantities are detailed in our Success Guide. Hope this helps.

    Lexi,

    Yay! Almost done. Glad you’re doing well. make sure you’re eating enough, though. Start your day with a good breakfast – we’ve found that works well for lots of folks trying to even out hunger/satiety to healthy levels. Great work!

  91. LJ says

    Thanks Dallas, totally agree with what you say…. I am eating lots of great foods, dont feel deprived at all and am really enjoying it. Will keep you updated once i finish. Day 13… :)

    By the way, I think my sleep is the biggest improvement I notice so far. I am waking up so fresh and am in work early everyday this week – NOT something that is isual for me!! I normally have to peel myself off my bed and into the shower and am always late!!!

  92. lexi says

    Today I have completed my first Whole 30! yehaw

    The results:

    -more balanced eating without the need for snacks
    -the wicked salt / sugar cycle is broken
    -inexplicable rash under arms went away the second week
    -learned a ton about nutrition and cooking
    -7.5 lbs. lost
    -down one size from a 14 to 12

    I also started crossfit this month. The result from that is simply being amazed at my own body’s capabilities. I would never know this without that 30 minute kick in the butt to do it.

    I am taking the 31st as a cheat day, then picking up another W30. This is because, during the learning curve (I had never done Paleo before) sugar snuck in in places I didn’t think to look. and I was a little crazy with the sweet taters and fruit.

    Now I understand why Dallas and Melissa urge “this will change your life” rather than “you will lose weight”. It really isn’t about the weight; I have weight to lose, but this has definitely been more a lesson in nutrition than anything. More than any other diet than I’ve been on, I’ve proven to myself more truths about food and my own body that have permanently changed the way I eat.

    My mom and dad have done this with me. My dad (69) lost a size and is standing up straighter. He has had a lot to overcome as a he had a constant stream of sugar in him for decades. My mom (64) has changed her kitchen habits for good- that’s a really big deal for someone who lives in the kitchen. She has been overweight for her adult life, and has been impatient not yet seeing any results in herself. But she is reconciled to do the work to get there, and that is a big step forward in itself. And they are both committed to exercising together regularly- starting that in your 60′s is huge. They have a lot to overcome, and are models for me.

    I’m moving over to the FB page for this next step.

    Thanks so much to all here for the contributions, and thank you Dallas and Melissa for your initiative in making a collective change for the better! Well done!

    -Lexi

  93. says

    Nice, Dad. The funniest part is that I’m not sure you’re kidding. And you’re right – black and green teas definitely contain more caffeine than you might think. Herbal teas are your only safe bet when trying to avoid the stuff.

  94. says

    Shelly – you’d be surprised how even one or two cups of coffee in the morning affect energy levels, mood and sleep quality. Looking forward to seeing how your experience with cutting back turns out. Melissa