Since April 2009, tens of thousands of people have successfully completed our Whole30 program, with amazing results. Today, we’re rolling out our new Whole30 guidelines for Fall 2011.
What is the Whole30™?
Certain food groups (like sugar, grains, dairy and legumes) could be 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 issues, 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, gut-disrupting, 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 causing. 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 tens of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion. (Need convincing? Just read some of our stunning testimonials.)
Our 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 totally natural and unprocessed. Don’t worry… these guidelines are outlined in extensive detail in our Shopping Guide.
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 (and your Success Guide FAQ), because companies sneak sugar into products in ways you might not recognize.
- Do not eat processed foods. This includes protein shakes, pre-packaged snacks or meals, protein bars, milk substitutes, etc.
- Do not consume alcohol, in any form. (And it should go without saying, but no tobacco products of any sort, either.)
- 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… for the purposes of this program, corn is a grain! 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 of all kinds (black, kidney, lima, etc.), peas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, tamari and all the ways we sneak soy into foods (like lecithin).
- Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… (NEW!) with the exception of clarified butter or ghee. (See below for details.)
- Do not eat white potatoes. They are carbohydrate/calorie-dense and nutrient poor, and you’ve got an excellent, nutrient-dense option in sweet potatoes or yams. (refer to your Success Guide FAQ for details).
- Most importantly… do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no “Paleo-fying” desserts or junk food – no Paleo pancakes, Paleo pizza, Paleo fudge or Paleo ice cream. Don’t try to replicate junk food during your Whole30 program! That misses the point of the program entirely.
One last and final rule. You are not allowed to step on the scale or take any body measurements for the duration of the program. This is about so much more than just weight loss, and to focus on your body composition means you’ll miss out on the most dramatic and lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat or taking comparative measurements during your Whole30. (We do encourage you to weigh yourself before and after, however, so you can see one of the more tangible results of your efforts when your program is over.)
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.
- Clarified Butter or Ghee. (NEW!) Clarified butter or ghee is the only source of dairy allowed during your Whole30. Plain old butter is NOT allowed, as the milk proteins found in non-clarified butter could impact the results of your program. Refer to our Butter Manifesto for more details on the milk proteins found in butter, purchasing high quality butter, and how to clarify it yourself.
- 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 a healthy choice! Refer to your Shopping Guide for clarification.
- Processed Meat. On occasion, we are okay with organic chicken sausage (those that are nitrate, sugar, 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, these are far more “pod” than “bean”, and green plant matter is generally good for you. (Refer to the FAQ for details.)
- Certain processed foods. 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”. (Refer to your Success Guide FAQ for details.)
- Vinegar. All vinegar, with the exception of malt vinegar (which generally contains gluten), is allowed during your Whole30. This includes white, apple cider, balsamic, red wine, rice, and other non-malt vinegar varieties.
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, using the Resources we’ve given you here. Take our Shopping Guide 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, using our MealSimple™ template to take all the guesswork out of meal planning. But 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, under any amount of stress… 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 pizza, one splash of milk in your coffee, one lick of the spoon mixing the 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.
Here’s what you can expect.
The first week or two 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, and be patient with yourself. You cannot reasonably expect to completely reverse decades of poor eating habits in just 30 days. The good news, however, is that improvements are front-loaded, and you will start to see significant benefits within the month.
At some point, we promise you… the magic will happen. You’ll go to sleep easier, and sleep more soundly through the night. 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 – your clothes will fit differently, and you’ll feel less bloated at the end of your day. Your performance, whether it be in the gym, while playing sports or during a hike, will improve. Your recovery after exercise, a game or a hard day’s work will feel easier and more complete. Conditions, ailments, aches and pains will miraculously start to improve. And through all of it, you’ll be eating delicious, fresh, natural, real food… food that tastes good, and is physically satiating and mentally satisfying.
Refer to our Success Guide FAQ for more details about what to expect, or if you find yourself in a rough patch during your Whole30.
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. Quitting 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 health 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 doughnuts, there is no “slip”. You make a choice to eat something unhealthy. 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. 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 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 and fitness doesn’t happen automatically 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” and 30 day plans out there – things that sound a lot like the Whole30, that promise you’ll lose weight, have more energy, feel better. They 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 thousands of testimonials and consulting 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 help you reach optimal health, they don’t teach you anything about how the foods you are eating are affecting you, and they don’t help you change your habits, patterns and behaviors in the long run. The Whole30 program has been in motion for almost three years, 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 expanded and revised 85-page Whole30 Success Guide, which includes (in part) a detailed Shopping Guide, our MealSimple™ meal planning template, an extensive FAQ, over 40 delicious Whole30-approved recipes and a guide to help you manage the first few days after your Whole30.
- Read (for free) old Whole30 comments (as posted in our new Whole30 Archive), 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 5,000 comments on the Whole30 Versions 3.11, 3.0, 2.0 and original Whole30 post.
To download the Whole30 Version 5.0
Click here for a printable copy of the Whole30 Version 5.0 program, exactly as written above.
To download the Whole30 Version 5.0 en Español
NEW! Click here for a printable copy of the Whole30 Version 5.0 program in Spanish!
Looking for our official list of Whole30 Approved foods?
NEW! Click here for a current list of Whole30 Approved snacks and other on-the-go foods.
Join our Whole30 discussion on Facebook
Join the current Whole30 discussion on our Whole30 Facebook page: http://facebook.com/whole30. Whole30 participants are sharing recipes, offering their best tips and tricks, providing motivation and support and holding each other accountable, so become a “fan” of The Whole30 page today.
Want to fly your Whole30 flags high and proud?
Copy and paste this code to display our Whole30 graphic on your web site or blog:
<a href=http://whole9life.com/category/whole-30/><img src=http://whole9life.com/img/doing-the-whole30.jpg border =0 alt=The Whole30 Program, created by Whole9></a>
You’ve earned it! Copy and paste this code to display our Whole30 graphic on your web site, blog or Facebook:
<a href=http://whole9life.com/category/whole-30/><img src=http://whole9life.com/wp-content/uploads/2011/06/finishedwhole30.jpg border =0 alt=The Whole30 Program, created by Whole9></a>
Dave – not sure if it was a typo or not but peanuts aren’t Whole30 approved… hoping your cashew butter was sans the peanuts…
I’m on Day 19 and it’s like I’ve always been eating this way. Fab-u-lous!!
Tried ghee today to cook my eggs, and um… not my scene. Oh nuts. Live and learn though. Don’t know until you try. The coconutty taste of EV coconut oil isn’t my fave, but I needed to give it a shot. Normally I use the refined. Again, don’t know until you try.
And I for the first time (sadly?) just ate a piece of last night’s crockpot roast beef with a tiny smear of Eden Valley mustard and oh my, what a treat! Too bad it was a snack and not my lunch because I want a full portion of it, LOL
Eating lots of avocados, which was weird at first (coming from the fat-phobic background) but when being wrong is so delicious, bring it on!
FYI: my goodness, Melissa’s 10 Minute Pizza Soup is the BEST and I had it for breakfast (cold) and I thought I was just drinking a slice of pizza. Almost tasted like I was breaking the Whole30 protocol to be honest.
Eating last night’s dinner for breakfast is a super way to keep the fridge clean and dishwashing to a minimum…if one needed yet one more reason to eat that way.
Ok – today is Remembrance Day and I’m wishing all of you the best today, and everyday. Thank you to all.
Hi everyone,
I’m traveling to Thailand and India next month for about three weeks and was curious…what type of meal should I order for my flight….its a long one. Should I should specify gluten free or just try and wing it? Are you allowed to bring your own prepared meal on flights (like in an insulated lunch bag)? Any tips for this long flight for snack or items to pack to eat while I’m abroad?
Best,
Blanca
I’m in!! Starting Tuesday….don’t have a lot of money to buy grass fed and organic, so will just have to do what we can
@Heidi: Your comment from a few posts ago: “I am not missing what I am actively choosing not to eat.” sums it up EXACTLY for me. I have always been a huge cheese lover and figured that would be the hardest to give up when I went Paleo. Surprisingly, I haven’t missed it at all. Knowing that I am choosing not to eat it for health’s sake really does make a difference.
I’ve been doing a lot of traveling lately, and have both mine and my husband’s birthdays coming up (not to mention Thanksgiving), so while I haven’t committed to a stretch of 30 days I am trying to eat as “Whole 30″ as possible in the meantime. I’ve found it’s pretty easy to order an omelet with no cheese or toast or a burger with no cheese or bun. Not ideal, but my friends can order what they want and I’m not left out.
Went to dinner with my family last night — at a steak place, at my urging — and the rest of the table ordered ice cream and brownie desserts or ice cream sundaes. I stood my ground and skipped dessert. I’m sure it tasted great, but I really just didn’t want it that much. Plus, ice cream will taste just as good on my birthday in a few weeks. And I didn’t have that sugar hangover this morning, either.
heather –> Welcome! Grass fed and organic is not as important as making the right food choices. . You’ll get the same benefit from a Whole 30 either way.
Day 22- The cooking is not as time consuming as it was at the start. I had dinner out last night and i ordered a steak and veggies, it was just what i needed. I am bit concern that i am not ready for tomorrow, i got breakfast cover and i’ll do the tuna salad but i have to cook dinner in the morning as i come home very late, but it has been become easier to plan my meals. I feel awesome!!
Hello, I’m at least 15 days in doing well. Have noticed (my ahaa moment) since post surgery I munch alot at night. (carrots, cucumbers, apple ect) I’ve been drinking tea every night. Love it. starting now. I’m going to cut myself off no eating by 8p.m. the only night I’ll eat after 8 is nights I have my Krav Maga class . then it’s egg white and apple or veggie for post recovery. I’ll just have my tea. Work on stretching more.
I’ve done really well on limiting my nuts. Hoping this will help the inflamation I’m still experiencing 3 months post op. I know I will swelling for some time as I continue to work harder in my WOD’s. Feel great. my migraines and allergies have gone away.
My boys are adjusting to no wheat, gluten or dairy. (2 weeks now) slowly they are eliminating yogurts. I switched to soy and they don’t like it. So there not asking for it : > ). Switched to gluten free bread. Getting there to minimize bread (Way to much for kiddo’s to adjust to at once). Monday was a great turning point this last week. Edwin’s teacher said he paid attention more, did more work in class. I’m happy with progress. I know having them eat whole foods is just better. I ordered some cooking gadgets from pampered chef (chopper and Julienne peeler, safe kid knife) for kiddo’s. I find when they help cook. There more likely to eat it. They both love making there own eggs. I’m hoping gadgets will encourage more eating, veggies!!! Have a wonderful monday. Keep at this it does pay off big!!!!
Day 23- Feeling Great; now that i have discovered this way of eating…i don’t want to go back to the way i was eating. I am eating more, now and even if i don’t lose any weight, i feel healthier, more alert and stronger.
@mariannetaylor: Why just egg white? Eggs were made with the yolk for a reason. You are missing something important if you don’t eat that too. Anyone else want to chime in on that point?
BTW, I am impressed with your ability to get your family on board. My husband and kids want nothing to do with this!
@maury post work out meal , egg white absorbs quicker to muscles w/out yoke.(I think I worded that right) any other time I eat the whole egg. Love them!!! Also adding sweet potatoe or other small amount of carb / protein work. Hard boiled eggs transport well for me : > )
Thank you for support. the only way I got boys on board was test results show one has food allergies. to gluten, wheat and dairy. I’m lucky because I have been working on whole9life for a year now. I read alot of robb wolf, M & D and others articles. I changed my eating first. Seen the results. so I new where to start with boys. I work closesly with Natural path Dr. I like how she sees the whole child and not just throw meds at us. She does a great job at talking with my son. Progress.
Hang in there with your family. Read the article house devided. lol maybe leave the sugar demon article out for your husband to read. Your family will see the changes in you. For my house hold I do the shopping. I just quit buying the junk. We don’t have cereal, juice boxes, or sugary snacks around. funny when there are not there. Boys don’t ask for them. They love apples, and other snacks. I also explain (when asked)just too expensive and loaded w.ick (sugar) not best bang for buck (on budget). Hope that helps some.
YOU continue on your journey. cheers
Day 24 – haven’t been tempted to cheat at all in my waking life, but I did have the weirdest dream last night, in which I drank a hugely tall glass of cold frosty milk with my dinner, and then broke down crying afterwards when I realized it wasn’t allowed on the Whole30. Weird, eh? I don’t drink milk that often anyway except when I’m visiting my parents, so that made me chuckle this morning when I woke up.
Getting a little more comfortable with the seafood — I’ve grilled shrimp and I can recognize salmon and tuna at the grocery stores now, without having to read the Japanese writing. Still haven’t worked my way up to buying octopus yet, though (although I do RECOGNIZE that one, for sure)
My biggest issue is trying to eat protein and fat when I’m out of the house for the day … I can easily grab some fruit or veg on my way out the door, but the proteins I eat usually have to be kept cold, which isn’t ideal for grabbing something quickly on my way out the door with no preparation … and I can eat nuts for the fat but I don’t want to overdo it with those. Any suggestions for easy protein sources that don’t need refrigeration?
GT – You had a “using dream,” to borrow the language of 12-step programs. And now you’ve talked about it with your “sponsor” (everyone here on the site). Good for you! Using dreams highlight that something real is at stake.
My portable protein of choice lately is canned sardines, specifically the Bela brand of lightly smoked fish. I buy them by the case and eat them as part of my post-work out meal on CrossFit days and as a snack on days when I don’t have something prepared. I bought lots of different brands of sardines at first. I hated some and liked some, but Bela was the only brand I loved. I used to buy tuna in a pouch, and pop top cans of tuna or chicken for post-work out meals, but my love affair with sardines is exclusive now.
GT Proteins: Something you could try is to cook up some chicken, (or other meat) slice and dice and take it along. I carried and ate cooked meat unrefrigerated for up to 10 hours without any problem as long as it’s relatively cool. If that makes you nervous you could freeze it and simply let it thaw in your lunch bag. Maybe a freezer pack in a lunch bag? How about smoked fish? Hard boiled eggs?
Alternate fats: olives and coconut flakes. Just watch the labels (probably easier said than done, eh?)
Congrats on your success with fish. Fresh sautéed Octopus is pretty good but does take a leap of faith (or closed eyes
the first time.
I completed my 3rd successful round of whole30 yesterday. Today is day 31. The past two rounds I have gradually slipped back into unhealthy eating habits until I feel so crummy about myself that I commit to another round. This time, my goal is to continue eating whole30 with planned exception days, and to hold myself accountable I am going to continue keeping my food journal/blog.
Over the past month, I dropped 12.3 pounds. My energy level and mood is better regulated and I don’t have to deal with being weighed down by the dreaded belly bloat. This is more than enough reason to continue.
Good luck to everyone!
GT — My “go to” protein while out and about is canned salmon with a pop top lid. Sometimes I also eat jerky but it’s more of a snack than a meal-type quantity.
For portable fats, I like coconut flakes or olives (with only salt added). The olives without ferrous sulfate can be hard to find, but almost every store I’ve been to has had at least one kind that was Whole30 safe.
Great job everyone!! Keep up the good work!
Stephanie, Whole9 EE
Heading into the final few days of my first Whole30 and super excited!!!! So far, I’ve lost 10+ pounds as a direct result of this metabolic restart. Cool. (don’t know exact because I wasn’t eagle-eying the #s at the either at the beginning or during) My pre-preggo skinnies are all fitting again, muchos gracias
Seriously though, the process has been eye-opening to say the least. I’ve tried to “go” dairy free and grain free and sugar free before, but I noticed then what I noticed this time and that’s when I/you “go” anything, it’s only temporary. Making these changes to my overall nutrition (hate that “d” word…) for reasons other than just trying to lose a few pounds makes a world of difference to the mindset and clearly the results too.
My results include:
- a more steady energy level even when running on less than 5hrs sleep/night and it being fractured to boot
- improvements to skin
- clearer mental outlook and focus
- food just plain tastes better!
- huge success in breaking the habit of snacking at night (thanks to the full serving of healthy fat at dinner)
- I am fuller longer after each meal and often forget a snack (again, thanks to that healthy fat)
- my grocery bill has actually decreased
I would call this a success indeed, but I hardly claim it was a perfect adventure. I still do need to be more consistent with the fat serving sizes – sometimes I have too little and other times I have too much. I do need to broaden my protein selections and include fish in my rotation. I’ve managed to find out that I am happy to eat coconut oil with a spoon and think I’m in heaven.
Thanks Melissa and Dallas and your entire crew of dedicated individuals all working towards the same goal!! I’m going to recommend you to anyone and everyone. And of course I’ll continue to follow you and keep you posted as I continue to flourish in this portion of my journey.
PS: never had a 2nd reaction to grain-fed meat like I did that one day, so it clearly was a result of something else (will never know I suppose)
I am not getting enthusiastic about Thanksgiving. I have not purchased a turkey or cranberries or anything special. I might shop on Wednesday, but so far am thinking I will slow cook a chuck roast from the freezer on Thursday, add wilted greens and baked sweet potatoes and call it enough. Is anybody else failing to become excited about the holiday?
Hey, Tom! I’m the exact opposite. I’m super excited about Thanksgiving!
It’s my favorite holiday because I love to reflect on all the things for which I’m grateful. I know that sounds pollyana, but it’s true. Plus, we always have a relaxing, lovely day.
We’re going to yoga class in the morning, then I’m going to leisurely cook. We’re going to play a board game, then eat dinner, and in the evening we’re seeing either The Muppet Movie of Hugo.
Last year, we ate all paleo food except dessert and this year, it’s 100% paleo. I’m making roast duck, my Velvety Butternut Squash (www.theclothesmakethegirl.com/2011/11/17/velvety-butternut-squash), green beans, Cranberry Waldorf Salad (www.theclothesmakethegirl.com/2011/11/15/cranberry-waldorf-salad), and Pumpkin Gingerbread Cake (www.theclothesmakethegirl.com/2011/11/15/paleo-pumpkin-gingerbread-cake-with-maple-vanilla-frosting).
Are you not excited because you don’t like turkey?
Wishing you a Happy Thanksiving no matter what you eat on Thursday.
We are not super excited about Thanksgiving, but that’s because no one here cares that it’s Thanksgiving. Several of the local restaurants are offering “US Thanksgiving specials” for the tourists and ex-pats, but we’re probably just going to get fish tacos and call it good.
Melissa
Day 29 – I feel awesome!! I love the way i am learning to cook. My co-workers called it “gourmet cooking” food looks delicious and taste great. It took me a while to get used to all the cooking and planning but it’s all worth it. I am more aware of what i put in my body. My workouts don’t leave me feeling like i am dying and my muscles don’t hurt for long.
We will make a turkey with all the trimmings. It’s what we do. But what is exciting is that the winds are predicted to lay down the day before and on Thanksgiving. Susan is off starting Tuesday evening and we will try our best to invite some Mahi, Wahoo and Tuna to the Thanksgiving table.
We hope everyone has a great holiday. BTW Tom, a pot roast is one of my favorite “truck stop” foods and a fine Thanksgiving (or any other day) dinner! Enjoy!
Melissa Joulwan – Your enthusiasm is almost infectious, but I am channeling Eeyore this year. I had a lot of fun cooking a turkey roll-up last year, but this year I’m just not feeling the urge to try to make the day special.
Day 30!! – I am so surprise that i was able to stick to this for the whole 30 days!!! The cheese and bread were missed the most. My body shape has changed, my clothes fit differently and i walk taller. My mental alertness came back after week 2, once the cravings were less and less and my workouts feel like i can push my body to another limit. I started this program in effort to lose weight and do better in my WODs-(which I am) Well I lost 5 pounds and for a minute i was disappointed. Then, i realize that i have been given a start, I like the way i feel and look. I am a newbie in my weightlifting team so i know that my muscles are getting stronger and leaner so that might be the reason why i didn’t loose more weight. I am still very happy with the results and will continue to eat this way. THANK YOU WHOLE9!!
Heidi and Laura C — Great job, ladies! Way to stick to the program. Here’s to a future of improved health and wellness!
Tom — This is my first time making a Thanksgiving dinner in 4 years and this time, it’s going to be 100% paleo, so I’m super excited
Stephanie, Whole9 EE
I just bought a 14 pound turkey from Trader Joe’s! My friends had just finished roasting a turkey when I walked into their coffee shop today. I had their apple cider vinegar soaked, jerk-spiced, mayonnaise basted turkey with salad for lunch and was blown away. It inspired me to do Thanksgiving after all. Eeyore has left the building.
Today was the first day AFTER my Whole30 … it has been a great experience. Thanks for everyone who chimed in to help me out with the fish questions and portable protein issues I had; they were all very helpful!
I had two goals for this Whole30:
1) See how my gut felt on this diet. Normally it is cranky a few times a week, not related to anything in particular that I can tell. I have been in the habit of eating plain yogurt in the mornings (go probiotics!) for years, which helped tame some of the issues.
I’m happy to report that my stomach felt GREAT the whole month. Such a relief … I’m not planning to go back to my yogurt any time soon. I’ve heard there are other food sources for probiotics (raw apple cider vinegar for one, although I don’t know how to ask for that yet in Japanese) so I will look into those if I have issues again in the future.
2) Lose five pounds. This may sound like a conservative goal to some of you, but I have struggled with losing weight my entire adult life. I have PCOS, and the attendant hormonal imbalances and metabolic issues make it very difficult to maintain a “healthy” body weight. After I started crossfitting eight months ago, I dropped ten pounds (over seven months), which felt like a miracle to me. I was hoping that the Whole30 would help me lose another 5, which would mean I would weigh less than I have in a decade.
Effing unbelievable success! I did not lose five pounds; I lost TEN. All this while continuing to do Crossfit 3-4 times a week, and improving my strength and endurance. I have muscles I haven’t ever seen before (on me), and I’ve never looked this good in the mirror. I might not win any fitness competitions, but when I compare myself now to myself a year ago, I’m blown away.
The only really frustrating part about this month was the social aspect of the Whole30. So many of the things I do with friends revolve around food — and especially now that I’ve just moved to a new country, there is so much culinary exploration that I want to do, and that’s just not possible on the Whole30. It’s awkward being invited to someone’s house for dinner when they don’t eat Paleo … I don’t want them to make a special meal for me, and I don’t want them to feel uncomfortable, but I can’t eat much at a pizza dinner followed with birthday cake and ice cream. I’m happy to bring my own food, but the awkwardness is still there. This caused me to be a little more hermit-like than usual this month, which I didn’t enjoy.
I don’t have any desire to cook anything non-paleo at home. BUT … I have a whole new world of cuisine here that I would like to be able to explore. And yes, some of it revolves around rice and soy. For now, I’m going to continue to eat paleo at home but I will pursue my adventures in eating in a new country, and I won’t feel guilty about it. For example — I am going out for sushi with friends tonight. Am I excited? Absolutely. Will I be eating a hot fudge sundae with cake afterwords? Nope.
How to wrap up this extremely long comment? With Thanksgiving coming up it seems appropriate to say … thank you to everyone at Whole9 — this month has been fantastic, and I am extremely grateful for everything that I’ve learned. I’m thankful for my improved health, I’m thankful that there’s possibly a drug-less way to keep my PCOS in check (those drugs are crazy), and I’m thankful that my husband is awesome enough to do all this with me. This whole year has been fantastic, and I look forward to more great adventures in 2012!
Tom,
So glad that you’re feeling more motivated! Not that I have any vested interest in you eating turkey, but it was so unlike you to be disinterested… Just wanted to say that we’re glad that you’re “back”. Happy Thanksgiving in advance!
Dallas
Hooray, Tom! I’m glad to know the turkey spirit captured you. I will raise a bit of duck in a food toast to you tomorrow evening when we sit down to eat. And to everyone in this Whole9/Whole30 community, I’m grateful to have all of you in my corner. Best wishes for a lovely day tomorrow — no matter what you’re doing. Much love!
Laura & GT – way to go
))
Happy Thanksgiving to all of my American friends here – enjoy your holiday and celebrate your successes
I’ve got a quick question. Is Naked branded drinks considered whole30 approved? I’ve found them to be a convenient snack/energy boost during a busy day inbetween patients (especially the Green Machine). Looking at the label the only real question would be some added in vitamins. Sorry if this has been addressed before, i couldn’t find it in my searches.
Dr. Woody,
They MAY be approved, but you’ve gotta read your labels carefully. The added vitamins aren’t an issue, but some varieties (like the Mango Veggie) contain both corn and chick pea puree – neither of which are Whole30 approved.
Your Green Machine looks totally W30 compliant, but it delivers a MONSTER dose of sugar – 56 grams (!) per bottle. So they’re certainly not encouraged by any means – drinking that much liquid sugar in a single sitting not a healthy choice, even if it’s coming from healthy sources..
If you’re looking for a portable snack between patients, you’d be much better off making your own blend of coconut milk with some blended fruit or sweet potato. The fat will keep you going far longer than the sugar from the fruit.
Best,
Melissa
Thanks for the quick answer. I do realize the sugar load isn’t ideal. Thanks for the coconut milk et.al drink tip. I will reserve the naked juice for “in case of emergency break glass” type situations. I just need to plan better is the biggest issue, and rewire my brain on the nutrition school if thought. What you guys/paleo theory makes alot of sense compared to conventional wisdom we were taught in school nutrtionally speaking. Sorry for poor sentence structure, typing on my phone.
Day 3 of my Thanksgiving to Christmas Whole30 challenge. Having a very smack-in-the-face realization of my sugar addiction. No pop, or candy for 3 days and I am one cranky SOB. Anytime I get a craving I try to subdue by chewing on a couple of almonds or olives, but damn that is one wake-up moment for me. I feel like a crack-head jones’ing. Holding out strong so far.
Quick question: Anyone have a good substitution for chewing gum? My line of work I have to get up into peoples personal space and foul breath is just not kosher. I popped a piece this morning without evening thinking after about a minute of mindless chewing I was all “WHAT THE HELL AM I DOING!” and spit it out, I don’t think its enough to push reset. Barring chewing on peppermint leaves (ultimate paleo!) I can’t think of another alternative.
Dr. Woody — is there a place that you could brush your teeth?
Stephanie, Whole9 EE
@DrWoody – These tooth picks are soaked in tea tree oil and cinnamon oil. No sugar or weird stuff in them – and they naturally freshen breath. I used to keep them on hand whenever I was in a work situation that didn’t always permit me to go brush my teeth right after eating, and l’m a little heavy on the garlic =) I find them at Whole Foods typically.
http://www.teatreeplace.com/tooth_picks.html
Dr. Woody – you can also try chewing on fennel seeds. Sounds weird, but it works quite well to freshen breath! Melissa
Melicious! I made 3 of your recipes for dinner, my family loved it all! Thanks.
Hey, Sonia! That’s awesome. Thanks for letting me know… what did you make?!
Is anyone doing a Whole30 during this season of holiday parties? How’s it going?
I have to I have to take thyroid medication, which has starch and sucrose, is the most natural thing I’ve found, but still has other fillers. Since Armour withdrew, wearing only desiccated pig thyroid.
If the diet led to 100%, take the medicine as
down??take
Rakel,
We would never ask you to stop taking your doctor-prescribed medications while on the Whole30. Please continue to follow your physician’s advice, and continue with your Whole30 too.
Best,
Melissa
My finace and I are starting the Whole 30 after our honeymoon. Our wedding is Dec. 30th! We’re definitely looking forward to starting off the marriage with a healthy focus
To answer an above question, I am starting the Whole30 tomorrow (well, it would be today, but I got a diet soda purely out of habit this morning). Really terrible eating is the norm around the holidays with our extended family, but there are diabetics on both sides. I’ve decided this year instead of having whispered conversations with certain relatives about how they really should stop eating so badly and start new food traditions, minutes after popping a cookie in my mouth, I’m going to set an example. I plan on bringing healthy foods to every holiday event to share (SEE, healthy eating DOES taste good!) and staying away from foods that I know make me feel like garbage. I’ve had enough of that junk to last a lifetime, anyway. Plus, I’ve got a toddler now and I really don’t want relatives finding any excuse to give her garbage foods we don’t allow!
Ha, looks like I’m working on my internal determination speech!
Awesome Casey!!? Pls keep us posted
Random question for you guys: I’ve been “mostly Paleo” for a few months now, and went through the low-carb adjustment “flu.” But I find that lately, for the last few weeks or so, I am EXHAUSTED, in a totally different way than low-carb flu. Have any of you felt this way?
I used to get up before 5 a.m.; this morning, I had to drag myself out of bed at 7 a.m., even though I’d gone to bed before 10 p.m. I feel like I am tired for at least a few hours in the morning, and I’m usually a morning person, too.
I have a few ideas of what it could be:
I haven’t given up caffeine, and I wonder if I’m not having some kind of caffeine backlash fatigue. I’ve also been traveling for work lately, screwing up my normal sleep schedule. But, it’s never taken me this long to get back in the “bed early-wake up early” routine. And I haven’t changed time zones.
With the holidays, I’ve had a little extra sugar here and there, but nothing ridiculous.
Maybe my body just needs the extra rest? I am stressed from work, it is winter and dark out longer, etc.
And no, I’m not pregnant.
Any other ideas would be much appreciated. Thanks all!
Kristin – Three thoughts: 1) Are you eating enough carbs? You might try eating a baked sweet potato every day and see if your energy levels rise. 2) “Being stressed from work” might explain the feelings of exhaustion and sluggishness. How has that changed over the past few months? 3) Some people are more sensitive than others to sugar, so the “nothing ridiculous” amounts you have had might be an issue.
Kristin — Do you exercise on a regular basis? If so, what do you normally do and how often?
I ask because often times, going Paleo leads folks to ultra-low carb which may not be adequate for athletes (who may need some extra carb replacement in the way of yam/sweet potato/tubers…like Tom is suggesting).
Stephanie, Whole9 EE
Kristin,
I’m glad you included some non-food factors, because they could be influencing what you have going on far more than your diet. I like Tom’s advice above – I’m betting it’s the changing season + holiday stress + sleep disturbances. But I’ll also add that I’ve been through this for a few weeks at a time myself, and it turns out both times it was my body desperately trying to fight off a flu or bug. Because I wasn’t resting quite enough (and giving my immune system a chance to do its job) the bug just lingered, leading me to feel sick-but-not-quite-sick for a few weeks.
Take a few days (three) off from exercise. That’s three days in a row. Off-off. Starting right now. Movement is okay, but no “exercise.” Walk, foam roll, stretch, but nothing that makes you breathe hard, and no heavy stuff. Focus on sleep (practice good sleep hygiene – no electronics for an hour before bed, don’t eat right before bed, cool, dark room, etc.) Eat really well, and eat a LOT (all good quality, lay off the sugar). See what happens.
If your caffeine intake has crept up in a considerable fashion in the last few months (either in number of cups or number of times a day you consume), start backing off slowly – but not all at once. If it hasn’t, and you’re drinking about as much as you always have, I doubt that’s the issue.
Keep us posted.
Best,
Melissa
And WELCOME to Nikki and Casey! Keep in touch through these comments, or our Whole30 Facebook page and let us know how things are going.
Best,
Melissa
ok.. so Eggs. I know that we shouldnt worry about the cholesterol any more and eat the yokes etc etc-totally ok with that. Here is my question. I love eggs.. I could eat them every meal. Is there too many eggs one can eat? I have 2 for breakfast (every day), and sometimes a hard boiled egg for a snack.. and if I get home for coaching at the gym really late and I dont want to make anything, my go to is usually eggs. I always feel like I am doing something wrong when I eat 5 ish eggs a day…. Am I?
..
Suzy – I have been eating 4-5 eggs per day for months. I had my annual blood work done a few weeks ago and all levels were deep in the healthy zone. I would not worry about the number of eggs as long as you have good variety in your protein sources overall. In other words, don’t let eggs be your only protein source. Make sure you get some meat and fish too.
As usual, Tom’s got it right. Suzy, there is always a danger – especially with proteins, and especially in the presence of gut permeability – to overdo a protein source and create some immune problems in the body. But in the case of a healthy, gut-health-promoting dietary plan like ours, eating 4-5 eggs a day, every day, isn’t a problem. Just make sure you’re getting good variety with your other meals and snacks. (This also ensures you don’t burn out on eggs – which could happen all too easily eating them every single day!)
Melissa
Wow, thanks for the suggestions, guys! I should have clarified that I’ve been too tired to get up early enough to work out (my only window during the day) so I’ve already been skipping a few days of exercise. I think the answer, at least right now, is to cut back on caffeine and sleep if my body is asking for it. I hadn’t thought about fighting off a bug, and I have been stuffy the past few days. And yes, I did start a new, stressful job two months ago.
If nothing else, eating Paleo has made me more in tune with my natural body requirements and functions, which I appreciate. Before I would have just chugged the caffeine, and sugary lattes, if I was feeling a little tired.
I am on Day 6 of my first Whole 30. I am feeling great! A couple of things:
1. Last night was the first night of this program that I didn’t have a nightmare about accidentally eating off the plan! 4 nights of stressful dreams is not fun! Hopefully those are behind me.
2. My breath is HORRIBLE!! I came here to ask about that and saw the posts above. So I am going to try the fennel seeds and the infused toothpicks. But what is the cause??? Is there something I can do to not have this bad breath in the first place? I am not eating a lot of garlic and onions. And really, the bad breath isn’t so much of an issue (as I sit in my office alone most of the day), but the taste is just awful. I can’t stand it, and I find myself drinking more tea and coffee than I would like to try to get rid of the taste – it only provides very temporary relief.
What is this “low-carb adjustment flu” mentioned in Kristin’s post? I ask because I’m on day 4 and I am sick. It feels like I’ve over-trained (which is definitely not the case lately) only it’s a little worse than that. I just ask because I’ve also been dealing with illnesses being handed to me by toddlers, so it could very well be that, but I’m not anywhere near as sick as I normally would be if it were just a cold. So, is there is an adjustment sick feeling and what is it supposed to be like?
Carey, a fair number of people have reported feeling the “carb flu” at some point early in their Whole30. Maybe Dallas and Melissa can weigh in on the science-y part. I can tell you from my personal experience, it usually hits me a few days in, and it feels like a low-grade cold. I’m moody and lethargic and, sometimes, super miserable cranky-pants… but if I hold on and stick to clean food and REST, it goes away after a few days. Hang in there!
Melissa – thanks! It doesn’t seem like it’s progressing into a real illness so this probably is that “carb flu” thing. I’ve been 100% diligent to this program the past 4 days (well, if you exclude the diet soda Sunday, then it has actually been 5 days paleo). I feel like if I’ve suffered the sugar cravings without giving in at all this long (and one day is long for me when it comes to sweets) then there’s no way I’m breaking now. That’s been far too much work for me to waste
Day 5, and yeah… this isn’t the carb flu. Oh well. What’s amazing is how I feel like my body is really fighting to get better, and the illness just isn’t winning – but it’s definitely putting up it’s own fight! Sounds insane, but maybe it’s just good nutrition, water, and rest (all the things my grandpa, who was a doctor, always prescribed – guess he was right all along).
I’ve been reading a lot on this site and ran across some good posts on sugar. I’m proud of myself because I haven’t been dealing with sugar cravings with fruit and instead have been reaching for avocados. I don’t know why, but it just felt like what my body probably really needed.
Another thing I’ve noticed just today is that this seems like the first day I haven’t felt like I needed a diet soda this morning (that’s my morning caffeine; I’m not a coffee or tea drinker). So hopefully that was just a caffeine addiction going on, which are really not that hard to get over.
Casey – feel better soon! (The good news is that you’re eating EXACTLY in the manner to give you immune system the best chance possible to fight off that bug or flu – so I hope you recover quickly.)
Melissa
Hello all!
An old college roommate turned me on to Whole9..Im away for a week then january 1st is my start day.. ive bought the Ebook and am so excited!
I hate to be a debbie doom here on this comment section but honestly- I also feel absolutely terrified…did anyone else feel this way?
I’m doing this with a close friend and my roommate so i will have support. I currently already eat well- no fried foods, i watch my salt, do not smoke or drink..try and eat low fat and high fiber foods. I will admit that I eat too much dairy (low fat cheese, greek yogurt, etc) and grains (brown rice, whole wheat pasta, multi grain wraps, etc). I usually work out 5 days a week, approx 4 days doing Bikram (hot) yoga and the other 1-2 days of jogging, weights, boxing, etc. Im in decent shape and believe i do eat in moderation. that being said…I had a question or 2..
1.) is it safe for me to do Bikram while doing teh Whole9? the yoga room is approx 110 degree with 60% humidity… is it common to feel dizzy in the beginning stages of the Whole9
2.) im so worried about accidently cheating…how do you all combat those bad days/cravings?
3.) I usually leave my house around 7-8 AM and return home around 9pm…for those of you with long days- do you bring all meals and snacks with you? I live in NYC so dont have a car so id theoretically be cooking all my meals prior and carrying all my food with me all day- is there any recs you all can make as to quick on the go snacks and meals that travel well?
Looking forward to this journey!
best
Ayla
AylaC – Changing something as basic as your eating habits is a big deal and lots of people struggle with it. Your anxiety is completely understandable.
Many people feel a little sluggish and have some stomach discomfort during the first two weeks of a Whole30, but not dizzy. I can’t imagine why continuing your yoga practice would be a problem.
I work from home, so can’t share much experience with bringing food from home, but have been able to maintain Whole30-eating while traveling. Fast food restaurants don’t offer much Whole30-compliant food, but I have found plenty of choices in places that serve steak or fish.
Good choices of foods to carry with you include canned tuna, salmon, chicken, sardines, and olives. Just check ingredients carefully because it is amazing how often sugar is added to canned foods. Fresh baby cut carrots travel well and I have sometimes carried boiled eggs and baked chicken and sweet potatoes.
When you are eating a real food diet, there is no need to avoid salt or fat. I use salt generously and probably get 50 percent of my calories from fat, but have maintained a healthy body weight over the past year and keep my doctor happy with my heart health.
Good luck!
There was a typo in my website address when I responded to AylaC. Oops! The link in this note is correct.
AylaC: I responded to your comments in detail on our Whole30 FB page (you double-posted there too). Hope our responses (mine and Tom’s) help!
Melissa
Ok..so I am ready to start my Whole30, even convinced my wife to jump on board too.,,the thing is that I am a bit confused about the difference between Whole9 and Paleo? In some of the material I am reading it seems almost like the two terms are interchangeable? Can someone explain the true differences??? I am planning on starting my Whole30 on Jan 1st, not so much of a resolution- it just seems like a good starting point:)
Mike – The Whole30 approach to eating is a subset of Paleo. Both select a menu of “real foods,” but Paleo focuses on what our hunter-gatherer ancestors ate, while the Whole30 focuses on what produces optimal results. The Whole30 eliminates a few things that might qualify as Paleo. I identify myself as a “Paleo eater” when explaining my food choices to casual enquirers and save talk about the Whole30 for people who seem genuinely interested.
Mike – of course, Tom got it right. Our recommendations are based on a general Paleo framework, although the Whole30 isn’t about what’s technically “Paleo.” You may get benefit from reading our Start Here page – http://www.whole9life.com/start.
Welcome!
Melissa
Hi,
I’m new and getting ready to start on Jan 1. (Cliche, I know, but it works out mostly because I have no work travel in January.)
My question is about vinegar, balsamic in particular. Is that allowed on the program? Thanks in advance,
Jess
Jess,
Vinegar is explained right in the Whole30 program above! Balsamic is allowed – all vinegars are allowed, with the exception of malt. Give the program a few good reads, to make sure you’re clear on the details, and consider our Whole30 Success Guide, which also provides an extensive FAQ (plus a shopping list, meal planning template and 40+ recipes).
Melissa
Is there any way to order a hard copy of the success guide? I am an old fashioned page turner and would like the actual book.
I am starting my Whole30 today. I consider myself an athlete (run half marathons and such), but look like a chubby little couch potatoe. I can’t drop a pound to save my life. So, for me, I am focused on healthy and am so excited to get going!
tbird – I printed my copy of the Success Guide in order to have a desktop reference. You could do that if you want paper.
I did my first Whole30 in 2010 as a fit, athletic dough-boy. My weight had plateaued after two years of Crossfitting and nothing I did seemed to matter. Then I started eating the Whole30 way and lost 2 pounds per month for almost 15 months. All my life I thought the secret was exercising more, but apparently it starts with food.
Excellent! Will do. I am very excited.
Is coconut milk or almond milk allowed?!
Chela – Coconut milk is one of our basic food groups. I never ate coconut milk before my first Whole30, but now buy 6 cans at a time. See the note about coconut milk in the Fine Print section of the Whole30 above. Echoing Melissa’s earlier comment, it is a good idea to read through the program description several times to become familiar with the details.
Unfortunately, you would have to make your own almond milk if you wanted to consume it during your Whole30 because, according to reports and my own experience, adequately clean store-bought almond milk cannot be found. The stuff you can find in the dairy case at the store is highly processed and includes stuff that is specifically out during a Whole30. For that matter, coconut milk in cartons suffers from that same problem… includes junk that is out during a Whole30.
What’s a good post workout paleo meal? I am trying to gradually get back into eating paleo, but I am considering keeping the lactose free milk / whey protein shakes. Unless of course I can find a better alternative.
I normally start my day with a protein shake made from one scoop GNC whey protein, about 8 oz lactose free / fat free milk (since I realized I was lactose intolerant after my last 30 day challenge), one banana, and one oversized tbsp of peanut butter (which I plan on replacing with almond butter). And I normally follow up my workout with about 8oz of lactose free / fat free milk and one scoop of GNC whey protein.
Rob,
Protein from a real food source, and some carbs, if your workout warranted it. Chicken breast, salmon or egg whites make for great PWO protein sources, and any carb-dense veggie (like sweet potato, pumpkin, acorn squash, etc.) will work.
Best,
Melissa
thanks for the speedy response Melissa!
Is bacon Ok for the Whole30 program?
Sandy,
We just answered this one on our Whole30 Facebook page! (www.facebook.com/whole30). Here’s the deal with bacon: First and foremost, with any processed food you’re including in your Whole30 (like bacon, chicken broth, tomato paste, etc.) you’ve gotta read the labels. Any off-limits ingredients (like sugar, soy, gluten or dairy), and it’s OUT. That’s going to limit your bacon options quite a bit, but it is possible to find squeaky-clean bacon – most likely, it’s going to come from a local, pastured, organic source.
Even if you do find high quality, sugar-free bacon, it’s still not a very good protein option, so we recommend including it in the general rotation with your other protein options. (Translation: a pound of bacon a day is not okay, even if it’s Whole30 approved bacon.)
Best,
Melissa
I have a couple questions….
1. Which recipe in Well Fed isn’t Whole30 approved?
2. Balsamic vinegar & Kombucha?? Whole30?
Thanks!
Becky,
1. The peach cobbler (under “fruit”) – it’s too much of a Paleo-ified dessert to be in the program, even though the ingredients are squeaky-clean.
2. Balsamic vinegar is approved, that’s right in the rules of the program above, in fact. But read your labels, because balsamic dressings will all have added sugar, and are out.
3. Kombucha is fine, as long as they don’t add any additional sugar to your flavor.
Melissa
Hello! Wondering why Avocado Oil is listed as a dressing oil while Coconut Oil is listed as a cooking oil when, according to this website chart, the smoke points would suggest the opposite.
I am really grossed out by animal fat and don’t even know where I would get animal fat for cooking so I really need to figure out the cooking oil part of Whole 30.
Vita,
Good question. Smoke points can be kinda confusing, since they are influenced by particulate matter in the oil as well as how stable the oil is at any given temperature. Since coconut oil is almost totally saturated fat, it’s has very few double bonds available for possible oxidation (layman’s term: going rancid) – so it’s stable at higher heats than avocado or olive oils, which have a larger proportion of polyunsaturated and monounsaturated fats (that are more prone to oxidative damage when you heat them up). Cooking with avocado oil wouldn’t be the worst thing you could do, but we do our best to create a “best” scenario for you, and using the most stable fat for cooking is “best”. Welcome aboard the Whole30!
Dallas
ATTENTION:
Comments on this post are now closed! Please refer to the current version of the program, found at:
http://whole9life.com/2012/01/whole-30-v2012/
Best,
Melissa & Dallas