Was it easy?  Yes… and definitively, no. Making good food choices is easy by now – we can look at a menu or a deli counter and know immediately what’s “out”.  And we’ve been doing this long enough that variety wasn’t an issue – we were able to stay pretty creative with our meals and food choices without getting too bored (a mean feat, considering we ate tons of meals out of the cooler).  We also committed to planning and preparation, packing two coolers at a time, pulling out the camping stove to cook in our hotel rooms and storing leftovers in purchased glass Tupperware – which meant we did our 30 days without relying on nuts, fruit, jerky or Larabars to see us through.  And because we’d been eating well before this 30 day period, there was no adaptive period – no lethargy, headaches or performance dips.

It wasn’t all hearts and ponies, however.  The hardest part by far was managing the restaurant scene.  Being on the road means we took a bunch of meals out at restaurants – at least one a day, sometimes more.   I’m not embarrassed to admit I pitched more than one tantrum after scrutinizing the menu, making 17 substitutions to arrive at the one meal I could actually eat according to the plan, and then hearing from the waiter that there was butter/honey/wine/soy in some minuscule amount in the dish.  There were many a conversation that went like this:

M: There is literally nothing I can eat here.

D: There is literally nothing you can eat.  Really?

M: Well, nothing I want, and the things I want I can’t eat.

D: Okay, well that’s different.

M: Stupid (insert forbidden ingredient here).

D: (Silence.)

M: This sucks.

D: Melissa, it’s our own darn program.

And this was the most eye-opening experience of the last 30 days.  Because we realized that we probably “slip” and allow sub-optimal foods into our daily diets far more often than we estimated.  The tiny bit of added sugar here, the veggies cooked in butter, the splash of soy sauce… that all adds up, and allowing those foods to slide is, well, a slippery slope.  And if this was OUR experience – two people who should know better than anyone how to eat Whole30 in any situation – it’s gotta be that much harder for those of you doing this for the first time. So, officially, Whole30 participants, we’ll admit… sometimes, it IS kind of hard.  (Knowing that, minimizing your non-essential restaurant experiences until you’ve got a bit more time and experience under your belt may not be a bad idea.)

However, that doesn’t excuse you – or us – from sticking to it, doing as much work as necessary to stick to the plan for the full 30 days.  And we became that much smarter this time around – smarter about which foods sneak in sugars, soy or other ingredients you wouldn’t expect.  (Whole Foods adds sugar and honey to their roasted beets.  Seriously.)  Smarter about which brands are go-to and which aren’t as healthy as the label makes them sound.  Smarter about asking waiters and chefs how food is prepared, learning that almost no one cooks with olive oil, but they might if you ask.  And those lessons, while frustrating at the time, are things we’ll take with us through the rest of our nutritional pursuits.

Results?  Within just a few days, our energy levels returned to a consistent high.  Those nagging aches and pains (Dallas’ thumbs, my knees) disappeared.  Performance continued to rock (as much as it can when we’re stuck in a car 6 hours a day).  And, in general, we both feel fantastic.  So when our 30 days are up tomorrow, what will we be reaching for?  Maybe some Nutella-stuffed french toast?  A glass of wine?  Some  sushi and soy sauce?  None of the above, kids.  We both feel so amazing that we’re not in a hurry to break pattern.  So we’re sticking to Whole30, business as usual, until something truly once-in-a-summertime-spectacular comes along to tempt us over to the dark side.  (We’ll let you know when and what that is.)

For those of you finishing up the program with us – congratulations, and well done!  Now don’t you dare go running off on Day 31 to enjoy beer, pizza and ice cream all at once. You just spent 30 days eliminating foods from your diet, in an attempt to learn how specific food groups affect you.  So be patient and scientific about reintroducing those foods.  Try one food, one day, all by itself.  Keep the rest of your diet perfect, and add one small serving of ONE type of food – maybe a cup of ice cream, or a slice of cake, or a piece of bread.  Then… wait.  Evaluate how it makes you feel later that day, that night and the following morning.  See how that food affects you after your healing-hiatus.  (CAUTION – this may not go as well as you hope.  Especially with dairy.  Just sayin’.  Be cautious with your serving sizes.)  Want to test another food?  Repeat a few days later, same method – squeaky clean food, plus one small portion of one food group.  Repeat as necessary, understanding that the reintroduction process can take a good amount of time to work through.  (For example, treat all dairy products separately, as ice cream may not provoke the same response as cheese.)  But as you just spent 30 days giving up the foods you enjoy, shouldn’t you make that time count?  Be patient, and reap the benefits.

For those of you continuing on in your Whole30 journey – stay committed, keep posting, and keep encouraging and motivating others who are just getting started. We’ll be here to do the same, as we’ve found the community aspect of the Whole30 program plays a huge role in participants’ success.   (Which means if you’re a lurking Whole30′er… you really should come on out and play!)

Thanks to everyone for their support!

Best,

M&D

We’re 17 days in to our own on-the-road version of the Whole30, and we’ve got this travel stuff down at this point.  Part of the reason we took on this project – completing the full Whole30 while permanently on the road – was to experience with our readers the challenges we all face trying to Eat Good Food when life requires lots of  travel, socializing or just a a super-hectic schedule.   So today, we’re going to spend some time dissecting the contents of the Whole9 cooler – what’s in it, what’s in the grocery bag next to it, and how we put things together to make delicious, Whole30-approved meals and snacks. We’ll break it down by food groups, and will include things in rotation – we don’t always have all of this stuff on hand, depending on grocery availability and our travel schedule.  But we’ve found a few lifesavers along the way, and we hope by passing these along to our readers, you’ll have an easier time Eating Good Food under any circumstance, whether at home or on the road.

What’s in the Whole9 cooler (and accompanying grocery bags)?

Protein:

• Deli turkey/chicken/roast beef.  Usually Applegate Farms, where the only ingredients are organic meat, water and sea salt.
• Sweet Apple chicken sausage, by Bilinski, organic and all-natural.  (We’ll cook these while camping, or bring the camp stove right into the hotel.  True story.)
• Albacore tuna.  Chicken of the Sea Healthy Selections (in the pouch), where the only ingredients are tuna and water.
• Hard boiled eggs.  We always have a dozen of these on hand.
• Smoked salmon.  Wild caught Alaskan (never farm raised), unseasoned.
• Whole Foods brand of “simple” chicken breast or salmon, where the only ingredients are chicken/salmon, salt and pepper.

Vegetables:

• Carrots
• Celery
• Cucumber
• Sugar snap peas and snow peas
• Pepper slices (red, green, yellow and orange)
• Tomatoes (usually the small grape variety)
• Sprouts (sunflower, alfalfa, radish, broccoli, sweet pea shoots)
• Baby spinach (mostly for cooking while camping)
• Jicama  – peel, slice into thin strips and munch, these are our new favorite snacks
• Fresh salsa.  Whole Foods and other stores sell fresh, organic salsa with 100% approved ingredients.
• Frozen butternut squash and sweet potato, for microwaving post-workout
• Pumpkin (canned and organic).  Technically a fruit, it’s still a great source of post-workout carbohydrates.

Fruit:

• Whatever we can get that is fresh, local, in-season and not too expensive
• Larabars (a dried fruit/nut combination, used only in food emergencies)

Fat:

• Olives.  Lindsay Naturals in the can, where the only ingredients are olives, water and sea salt.
• EVOO (extra virgin olive oil).  We bring a bottle everywhere, and pour over veggies, salads, meat, whatever.
• Avocado.  Tons.
• Fresh guacamole.  Whole Foods and other stores sell fresh guac with 100% approved ingredients.
• Coconut milk (full fat, in the can)
• Shredded coconut, unsweetened.
• Coconut oil (for cooking when camping)
• Avocado oil (for cooking when camping)
• Macadamia and hazelnuts, and some almonds, cashews and pecans
• Sunbutter (in serious moderation – one to two servings a week)

Herbs/Spices:

• Cinnamon.  We bring a bottle everywhere.
• Sea salt, pepper, cumin, cayenne, nutmeg.
• Fresh basil and cilantro – we top lots of stuff with fresh herbs.

Tips, tricks and adding variety to your Road Trip Food

• Protein is going to be the hardest to get in good amounts.  Plan ahead and stock up – cook chicken or salmon the night before you travel, boil a dozen eggs, find deli meat and tuna packets that meet criteria.
• Smoked salmon is often overlooked, but the wild caught stuff is a great source of N-3 and protein.  Slice, roll around chunks of honeydew melon or mango, secure with a toothpick and go.
• Fruit is way too easy to overdo when traveling, so swap some of that fruit for portable vegetable sources.  A flexible cutting board, sharp knife and plastic silverware help you branch out from just carrots and celery.
• Fresh salsa and guacamole are life-savers.  Roll deli turkey around pepper slices, secure with toothpick and top with salsa and guac – delicious and totally portable.
• Frozen root veggies are also a good idea, especially if you’re training on the go.  Sweet potato and squash varieties are just as good hot or cold – top with cumin and cayenne for a spicy kick.
• Nuts are also easy to crack out on when traveling.  Try olives instead!  They’re portable, don’t need refrigeration and you can eat an awful lot for the same amount of fat as an ounce of nuts.
• Spices and herbs are an easy way to add flavor and variety to your meals, and don’t take up a lot of room in your bag/cooler.
• Planning and preparation are key!  Take time to purchase, prepare and pack your cooler before a trip and you’ll have good, Whole30-approved meals and snacks at the ready.

We hope this peek inside our cooler (and, below, our hotel fridge!) helps to give you fresh ideas and inspiration for your own travels.  Got a road-trip-worthy snack, meal or food idea?  Post to comments!

A peek inside our hotel fridge. (We stick the fish oil in the door.)

We also suspect that holiday-inspired events (parties, cookouts, dinners out) may be tempting you to take just the tiniest little break from your initiative.

You listen to us right now – all of you. You are NOT going out like that. You will NOT cave to buffalo wings so processed, they’re not even chicken. The lure of a sugar-bomb pancake or dessert concoction has nothing on your rockin’ energy level and clear-headedness. And an Adult Beverage at this stage of the game will both make you feel like super-extra crap in the morning, and make you mad at yourself for giving in to something so cheap and dirty.

So rally, people. You’ve got this.  WE’VE got this, because we’re right there with you.  Need a little extra motivation? Take a minute today and list one thing in comments that is significantly better NOW than it was two weeks ago, thanks to your Whole30 efforts. Maybe it’s your energy, maybe it’s a flatter stomach, maybe you’ve PR’d on a workout or maybe you’re happy coming here and seeing 100 comments from people who actually understand what it is you are trying to do. Share something, and remind yourself why you are doing this, and how important it is to push through these difficult times. Because, trust me… once you get over that hill and things start clicking (and THEY WILL, we promise), you’ll be so, so glad you stuck with it.

Motivate, re-dedicate, and then get out there and enjoy your holiday weekend.

Susan says:

Susan wasn’t the first to wonder about “Paleo” substitutions.  We’ve received questions about Fudge Babies, Paleo Pancakes and other typically sub-optimal food choices which have been re-tooled with Whole3o-approved ingredients.  But bless your heart, Susan… you are missing the bus entirely with this “Paleo” ice cream.

For those of you new to the Whole30, please don’t skip over the foundations of the program and proceed straight to the “approved” food list.  One of the most important and life-changing goals of the Whole30 is to change your tastes, change your habits, and break your emotional and habitual connections with craving sugar and giving your body sugar. Trying to satisfy your old sweet tooth habit with shiny new “Paleo” treats isn’t going to do you any good whatsoever in the long term. Your brain doesn’t know the difference between Breyer’s Mint Chip and Paleo banana ice cream.  All your brain knows is that it threw a sugar tantrum, and you gave it sugar.  So what do you think is going to happen an hour from now, a day from now, a week from now, a year from now?  More cravings and uglier tantrums, as frustratingly impossible to ignore as a two year old at Disney, because you keep giving it what it wants.

And that is not what we want for you.

We want you to break that connection once and for all.  We want you to learn that you don’t need sugar as a pick-me-up, an emotional comfort, a reward for good behavior.  And to learn that, you need to break that pattern of crave sugar, get sugar.  So, Susan, while your frozen banana treats are Whole30 ingredient approved, the dessert itself is OUT.  Skip the Paleo sweet substitutes and focus on breaking that connection your brain has to sugar.  Craving sweets?  Eat a small amount of fat instead.  Fat is satiating – it tells your brain that it’s full and happy.  A few almonds or a quarter of an avocado goes a long way in satisfying hunger cravings without giving your brain the sugar it’s telling you it needs.  Tough it out, because changing this pattern and breaking this pattern will prove to be one of the healthiest, most rewarding, most freeing experience of your life.

From a science-y perspective, a bowl full of frozen bananas every day, while a better food choice, is just as counteractive to restoring insulin sensitivity and breaking those sugar connections as any other form of sugar out there.   In fact, while we’ll never tell you bananas are “bad”, they are one of the least desirable fruits from our perspective – a ton of starch (sugars), and little nutrition compared to, say, richly colored cherries or berries.  When including fruit in your Whole30 plan, we’d want you to maximize nutrient density, and choose fruits that allow you to have more of them in a single serving!  You can have an entire cup of blueberries for the same sugar content as a small banana.  And that cup of blueberries goes a long way towards both giving you lots of naturally occurring vitamins and minerals, and making you feel satisfied with the amount of food on your plate.

Susan – please don’t let this scare you off.  We’re tough loving you because if you’re going to make the effort of giving up foods you enjoy, we want it to COUNT.  Think about what we’re asking you to do, and why, and how you can best accomplish the goals of both changing the way you eat and changing the way you think about the foods you eat.  Start today, post often, and let us know how things are going.  And thanks for your contributions, because we’re betting you’re not the only one who is struggling with sugar cravings and how to break those connections.

Got any words of inspiration for Susan?  Post.  Share.  Motivate.  Inspire.  And then go buy some cherries at your local grocery store or farmer’s market, because they’re in season right now, and they’re delicious.

Because this isn’t our first rodeo, we’re not experiencing most of the typical Whole30 effects that come within the first week – the headaches, lethargy, GI distress, sleep troubles or performance dips.  These are all TOTALLY common, and can last anywhere from a few days to the first two weeks.  (Did you really think you could make up for 20 years of less-than-stellar eating habits in just a few days?  It takes your body a while to adapt to eating like this, so be patient with yourselves.)  However, there is one “side effect” which we are currently experiencing in full effect.

We.  Are.  Cranky.

Not because we’re missing some of our fun foods, like heavy cream in our coffee or the occasional glass of wine with dinner.  Those have been easier to set aside than even we anticipated.  And not because eating well on the road is hard – we knew it would be, and we’re having fun with the challenge.   No, we’re cranky because we have recently re-discovered that there is hidden sugar in EVERYTHING.

Now, we’d consider ourselves to be pretty darn savvy consumers.  We read the fine print and study ingredients, and we know just because something says it’s “Paleo” (or “Organic” or “Smart Choice“) doesn’t mean it’s even in the neighborhood of healthy.  But this Whole30 has made us realize how truly difficult it is to avoid all “added sugars”, and leaves us surprised and dismayed every time we set out to fill our carts at the grocery or health food store.  (Ironic, as this is our own darn program.)

Our favorite Madras Curry sauce?  Cane sugar.  Whole Foods roasted beets?  Added sugar and honey.  (Do beets really need more sugar?)  All the almond milk varieties we’ve ever come across?  Cane sugar.  (And the “unsweetened” stuff still has soy.) Our go-to sweet treat Sahale snacks?  Cane sugar – as though the dried fruit included isn’t enough sweetness.

Grrr.

We’re grateful for this reminder, though, because if we’ve been letting these “extra” sugars and additives slip into our normal daily diet, we can only imagine how much harder it is for those of you on the Whole30 for the first time.  So here’s a caution – read your labels.  Doesn’t matter if it’s the first ingredient or the last, or if the sugar is in the form of cane or agave or syrup or honey.  If it’s got sugar, or soy, or corn, or ingredients you can’t identify or pronounce – it’s OUT. But don’t just label-read and toss foods aside – learn from this experience.  Take a moment to be outraged at how food manufacturers and advertisers trick consumers into a false state of health by using buzzwords on labels.  Learn to translate complicated ingredients (xylitol and sorbitol = sugar).  And weed out those foods that don’t fit into your new way of eating and find healthier alternatives in your local markets.

We couldn’t do deli turkey and beets at the Whole Foods, but we found all natural pre-cooked chicken breast (chicken, sea salt and pepper), a cold asparagus salad (asparagus, red and yellow peppers, sweet onions, cilantro, basil, sea salt, pepper and vinegar) and followed that up with some fresh roasted pecans we bought on the side of the road in Alabama (pecans and sea salt, hand-labeled and packaged in a Ziploc bag).

Have you recently discovered a food you thought was “approved” is, in fact, OUT due to hidden ingredients?  Share your frustrations here (and warn your fellow Whole30 friends to steer clear)… AND suggest a healthier alternative!  Keep posting, and keep up the strong work, everyone.

This post is a call to arms for those of you who have already completed the full Whole30. We want you to testify here and now to the changes, effects and improvements you have personally experienced because of this program.  We want specifics – weight lost, sleep quality regained, energy levels restored, and most importantly… health conditions improved.  Share your experience for all the new Whole30 participants to read.  Testify, make yourself heard, and provide that extra motivation for those who may still be on the fence.

This post is a call to action for those of you who are still contemplating whether to take us on. Ready to make some changes, but not sure you can follow through with the full 30 days?  Unhappy with your body composition, energy levels, gym performance or physical health, but still not sold on whether the Whole30 program will actually work?  THIS POST IS FOR YOU.  Read.  Believe.  And join us.

And now we’re back almost one year later to launch the program again.  First timers are welcome.  Repeaters who may have started off strong but slipped back into old habits are encouraged.  Bring your Mom, bring your book club, bring your whole gym… because for the next 30 days, the Whole9 site is your nutritional source of motivation, support, advice and direction.

THE SUMMARY

Certain food groups (like grains, dairy and legumes) are probably having a negative impact on your health and fitness without you even realizing it.  Are your energy levels inconsistent (or non-existent)?  Do you have aches and pains that can’t be explained by over-use or injury?  Are you having a hard time losing weight no matter how hard you train, or are pretty lean but still have a little extra puff on your midsection?  Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies) that medication hasn’t helped?  These symptoms may be directly related to the foods you eat – even the “healthy” stuff.  So how do you know if (and how) these foods are affecting you?  Strip them from your diet completely. Cut out all the inflammatory, insulin-spiking, calorie-dense, nutritionally sparse food groups for a full 30 days and let your body heal, recover and reset from whatever effects those foods may be provoking. What, exactly, does that mean? Super strict, by-the-book, 100% Whole30 for the next 30 days.

WHY?

First and foremost, this will change your life.  We cannot possibly put enough emphasis on this simple fact. This. Will. Change. Your. Life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and hundreds of people have since done it, and it changed our lives (and their lives) in a very permanent fashion.

WHAT?

So what does “Whole30” mean? This is the plan we have created, in as much detail as we can provide.

Eat real food – meat, fish, eggs, vegetables, some fruit, and good fat from nuts, seeds, coconut, olives/olive oil and avocado. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.

1. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).

2. Do not eat grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.

3. Do not eat legumes. This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)

4. Do not eat or add sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.

5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.

6. Do not drink alcohol, in any form.

7. Do not eat white potatoes. It’s kind of arbitrary, but one, they’re a nightshade, and two, sweet potatoes and yams are a more nutrient-dense option, so go for those instead.  (On that note, if you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)

8. Most importantly… do not try to shove your old, crappy diet into a shiny new Whole30 mold.  This means no “Paleo-fying” existing less-than-healthy recipes – no “Paleo” pancakes, pizza or Fudge Babies.

A few concessions, based on our experience, and those of our clients. These are less than optimal foods that we are okay with you including in moderation.

1. Processed Meat.  On occasion, we are okay with organic chicken sausage (these are nitrate, dairy, gluten and casein-free), and high quality bacon, deli meat, and jerky.

2. Nuts.  We do not want you cracking out on nuts and nut butters, people.  Sunbutter is acceptable – buy the organic (no sugar added) if possible.

3. Dried Fruit.  In general, careful with the fruit.  Use dried fruit and Larabars in serious moderation, and only if it doesn’t send you running for the nearest candy dish.

4. Non-”Paleo” Vegetables.  We’re fine with green beans, sugar snap peas and snow peas.   While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your veggies.

5. Coffee and black tea.  We’re okay with coffee (black, or with a little coconut milk) in moderation, and only if it doesn’t interfere with sleep.  Usually, that means none after noon.  If you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tee for the 30 day period as well.

6. Vinegar.  While it’s technically not “Paleo”, we’re fine with using it in small quantities as a salad dressing or in salsa.

7. Salt. While some “approved” foods like olives or bacon will have some salt in them, go easy when adding salt to your food.

HOW?

Now that you have the basic plan, you need to know how to implement it.  It’s simple, actually.

Start now. Today. This minute. Count out thirty days, go immediately to your local health food store, farmer’s market or grocer and stock up on things you’ll be eating.  And then… go. Cold turkey,  just start. It’s the only way to do it. If you give yourself excuses or reasons to put it off, you may never begin. Do it now.

Your only job for the next 30 days is to focus on food choices.  You don’t need to weigh or measure, you don’t need to Zone.  Just figure out how to eat like this in any setting, any special circumstance, for the next 30 days.  Your only job?  Eat.  Good.  Food.

The only way this will work is if you give it the full thirty days. Anything less and you are selling yourself – and your results – short. The first few days (at least) will be tough, as your body heals and adjusts to this new way of eating and your brain wraps itself around going without all those sweet tastes and sugar-driven energy spikes.  And while you may start to feel better after a week or two… the healing process takes significantly longer.  In addition, the mental addiction and emotional connections to sugary foods, large amounts of carbohydrates and over-the-top, chemically-altered flavors is going to take a lot longer to overcome.  Stick with it, be patient with yourself, and commit to the full program.

This is not a “challenge”.  If you’re just looking for a 30 day test of mental toughness before going back to your beer and pizza on day 31, go somewhere else. We want you to THINK about what you’re eating, why you’re eating it and how it makes you feel every step of the way.  We want you to think about what you’re NOT eating, and how those foods may have been negatively affecting you.  And we want you to commit to sticking with it for as long as it takes for the magic to happen.

At some point, we promise you… the magic will happen.  Your energy levels will increase and stabilize, and you’ll feel just as good first thing in the morning as you do at the peak of your day.  Your body composition will start to change – even if you don’t cut calories (and we encourage you not to).  Your performance in the gym will improve, and your recovery will skyrocket.  Conditions, ailments, aches and pains will miraculously start to improve.   And through all of it, you’ll be eating delicious, fresh, natural, real food… things that you will come to realize DO taste good, and are both satiating and mentally satisfying.

The final caveat: this requires full buy-in, and 100% commitment.  That means no cheating.  Just ONE “cheat” could irritate your digestive tract and promote an inflammatory response, or provoke an insulin spike which sends you straight to the nearest vending machine for a Coke.  A single cheat will ruin the effect of the “reset button” you are trying to push. This isn’t Whole9 playing the tough guy. This is a FACT, born of education and experience.  The only way this will work is if you give it the full thirty days, without a single, solitary “cheat”.

WHERE?

Right here on the Whole9 site. Come to our house, sign up for the month and post back here as often as you like. We’ll provide the forum for the next 30 days. Post your progress, your results, share good recipes, ask questions. Tell us how good you look, how much better you feel, how much energy you have. Inspire each other. Support each other. Fist bumps all around for those of you who finish out the full 30 days. Right here, right now. Let’s do this.

TOUGH LOVE

Here comes the tough love. This is for those of you who are considering taking on this life-changing month, but aren’t sure you can actually pull it off, cheat free, for a full 30 days. This is for the people who have tried this before, but who “slipped” or “fell off the wagon” or “just HAD to eat (fill in food here) because of this (fill in event here)”. This is for you.

1. It is not hard.  Don’t you dare tell us this is hard. Giving up heroin is hard. Beating cancer is hard.  Drinking your coffee black.  Is. Not. Hard. You won’t get any coddling, and you won’t get any sympathy for your “struggles”.  Because if we (Dallas and Melissa) can do this while living out of a car on our road trip,  relying on a restaurant or a cooler for 90% of our meals, while constantly socializing for business, YOU HAVE NO EXCUSE. It’s only thirty days, and it’s for the most important cause on earth – the only physical body you will ever have in this lifetime. So suck it up and join us.

2. Don’t tell us you “slipped”. Unless you physically tripped and your face landed in a box of Krispy Kremes, you DID NOT SLIP. You made a choice to eat something of poor quality. It’s always a choice, so do not phrase it as if you had an accident.  Commit here, 100%, for the full 30 days, or go somewhere else.

3. You never, ever, ever HAVE to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no (or make your Mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company outing or the Fourth of July does not mean you have to eat anything.   It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 10th grade.

4. This does require a bit of effort, people. If you’re cutting grains, legumes and dairy for the first time, you have to replace those calories with something. You have to make sure you’re eating enough, that your vitamins and nutrients are balanced, that you’re getting enough protein, fat and carbohydrates. You’ll have to figure out what to eat for lunch, how to order at a restaurant and how often you’ll need to grocery shop.  There are a ton of good resources search-able on this site, and Googling “Paleo Recipes” is a great place to start.  We’ll give you plenty of  resources here, but take responsibility for your own plan. Improved health, fitness and performance doesn’t happen just because you’re now taking a pass on chocolate milk.

SUMMARY

If just one person changes his or her life – just one – this entire series of posts will be well worth our time and energy. If this is anything like last time, hundreds of you will take this seriously, and see amazing results in unexpected areas of your life.  We want you to participate. If this is the only commitment you make this year, do it.  It’s that important. We believe in it that much. It changed our lives, and we want it to change yours too.

There are plenty of  “Paleo challenges” out there – things that sound a lot like the Whole30, that promise you’ll “look, feel and perform” better.  They give you more of what you want – arbitrary points or a burpee penance for cheating, acceptable alcohol choices “if you must drink” or dark chocolate approval if it’s “pure”.  But here at Whole9, we’ve built our entire business around telling you what you need, not what you want.  We will not pander to you here.  We will tell you what we know to be true, based on literally hundreds of testimonials and clients’ real results.  Programs that offer built-in cheats or rationalizations for less than healthy food choices simply do not work long-term.  They don’t teach you anything about how the foods you are eating are affecting you, and they don’t do anything to help you change your habits, patterns and behaviors.  The Whole30 program has been in motion for almost a year, with participants all across the world – and has measurable, real-life, sustainable results to back up our claims.

Post questions to comments. Post your commitment, if you’re up for it. (Just make sure you re-read the Tough Love portion again before you sign up.)  Start the Whole30 with us today.

Welcome aboard.

I was having a conversation with my friend Melissa “Melicious” Joulwan via email last week. We were talking about post workout food, and she asked for some sample meals. I suggested a few things – salmon and sweet potato, a chicken breast and butternut squash, egg whites and – in a pinch, while on the go – a banana.

She responded with the following: “A banana?! Are you f*cking kidding? I haven’t had a a banana in a year and a half. I’m, like, over the moon with the prospect of eating a banana. I could weep, seriously. It feels like I’m doing something naughty even considering a banana. How f’ed up is that?”

Um, that is very f’ed up, Mel.

And it reminded me of my now-infamous Carrot Confrontation. I was participating in a discussion on a message board when someone asked what I eat in a typical day. I replied with a list of things I had eaten that morning – chicken, radishes, egg whites, spinach, olives… and carrots. I mentioned I had eaten almost an entire bag of baby carrots. At which point, another poster responded, “You should be careful about eating so many carrots. Carrots are pretty high in sugar.”

This response made me wish I had more middle fingers.

Because the day you tell me that CARROTS AREN’T THAT GOOD FOR ME is the day I give you the finger. Maybe even both. Which brings me to the following rant – get off the Carrot Train to Crazytown and think about it for just a brief moment. I’ll start you off. They’re CARROTS, people.

I could get all science-y here, and talk about glycemic index versus glycemic load. I could talk about how the all natural sugars found in fruits and vegetables are nothing like the mutated, processed sugar-like substances found in soda, Starbucks Frappuccinos and “healthy” whole bran muffins. I could also talk about how the “sugar” in carrots comes bundled with an amazing assortment of valuable vitamins and minerals.

But I’m not going to get all science-y here, because I’m trying to prove a point. Amidst the ridiculous volume of nutritional information floating around out there, the confusing statistics like glycemic index and potential renal acid load, all of the books and diet plans and recommendations and suggestions, it’s easy to lose the beta-carotene forest through the trees. So I’m going to recommend one simple thing.

Take a step back and use your head.

In the big picture, carrots are not “high in sugar.” Are they higher in sugar than, say, spinach? Sure. Should you eat five bags a day? Probably not. I wouldn’t recommend you eat five bags of ANYTHING a day, frankly. But if you feel like something sweet, I will applaud you for your healthy choice if you grab a carrot. If you want something crunchy to mindlessly gnaw on, I’m more than okay if you plow through an entire bag of carrots. If you don’t like vegetables at all, but can somehow manage to choke down a serving of carrots… I’m thrilled, because one vegetable is better than no vegetables.

If you read my stuff, you’ll know I am all for reviewing, analyzing and tweaking your nutritional plan. And I understand the fact that, when both choices are good, one might be more good. For example, I might counsel someone to cut back on dried fruit and eat the real stuff instead, for two reasons. One is simply practical – you can have more of the real stuff. (For the same number of carbs, you can have 1/4 cup of dried cranberries, or three cups of fresh strawberries.) A more pressing reason relates to those people who are in that initial “getting off the crack” nutritional phase. If you are trying to right a very upended insulin sensitivity, you don’t want to trick your taste buds into craving “bad” sweets with something like dried fruit (which has a higher concentration of sugar and the sweetness of candy). For those people, I may be a little more strict with fruit and vegetable choices – but only for the first few weeks, until their tastes reset a bit. But unless eating carrots are going to tempt you into a box Krispy Kremes, I am not going to worry about your intake. (And I seriously doubt a bag of carrots is going to be any kind of Gateway Vegetable.)

So let’s not be too quick to jump on the Carrot Train to Crazytown. Take a step back and think about your food choices from a rational perspective. Eating mostly meat, nuts, seeds, vegetables, fruits? You’re doing better than 99% of the general population. Want to take it further? Try to balance your fruits and vegetables on a bigger scale. Eat plenty of color, get plenty of variety, and fill every plate with leafy greens. But, like, you want a banana? Eat one. Want some peas, or a sweet potato, or some carrots? Have them. Because in the whole scheme of things, fruits and vegetables are still, as far as I know, good for you.

Except for corn, of course.

Why We Don’t Eat Grains

A. Grains provoke an inflammatory response in the gut

Lectins are specialized proteins found in many plants and foods, but are found in high concentration in grains (particularly wheat), legumes (particularly soy), and dairy. The most commonly referenced grain lectin is called “gluten”, but there are many others which are found even in pseudo-grains like quinoa. Lectins serve many biological functions in animals, but foods with high concentrations of lectins are harmful even if consumed in moderate amounts.

Lectins are hardy proteins that do not break down easily, and are resistant to stomach acid and digestive enzymes. They migrate through your digestive tract largely intact, and disrupt the intestinal membrane, damaging cells and initiating a cascade of events leading to eventual cell death. (Translation: lectins destroy the cells that line your intestines, leading to small “microperforations” or tiny holes in your intestinal lining.) These holes allow intact or nearly intact proteins, bacteria and other foreign substances to cross into the bloodstream – where they do not belong. As the immune system notices foreign substances in the body, it responds and attacks. The immune response can manifest in an unlimited number of conditions (not just in the digestive tract!) commonly referred to as “auto-immune” in nature.

It’s important to note that these cautions are not just critical for those with a diagnosed Celiac condition. These negative downstream effects happen to everyone who eats grains, to various degrees.

B. Grains spike insulin levels

Grains pack a whopping amount of carbohydrates in a very small package. As most grains are also heavily processed (yes, even whole grains) they are broken down into blood sugar (glucose) in your body very quickly. A high amount of ingested carbohydrate broken down very fast leads to a spike in blood sugar. The body, demanding homeostasis, then releases a massive dose of a hormone called insulin to pull blood sugar levels back down. This is often referred to as an “insulin spike”.

When too much blood sugar is present in the system, your body quickly runs out of places to store it as useful energy, and will store any excess as body fat. In addition, when too much insulin is present in the system, the cells in your body become desensitized to the hormonal “message” insulin is trying to send. Since the message isn’t getting through, your pancreas is prompted to release even more insulin when your body doesn’t need it. Finally, chronically high insulin levels lead to a condition in which your body has trouble releasing the energy already stored in your cells. This is a bad place to be. If (via a diet high in carbohydrates) this pattern continues, insulin levels continue to rise, fat stores continue to grow and the body becomes completely incapable of responding to its own directions.

C. Grains have an acidifying effect on the body

A net acid-producing diet promotes bone de-mineralization (i.e. osteopenia and osteoporosis), and systemic inflammation. Grains are one of the highest acid-producing food groups. By replacing grains and grain-containing processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance (and a more positive calcium balance). Recent research out of Tufts University has also shown that a more alkaline diet preserves muscle mass. We like muscle mass.

D. Grains are “empty calories”

All grains – things like oatmeal, pasta, breads and cereals – have two things in common. They are calorically dense, and nutritionally meager. A small portion of grains packs a whopping amount of calories, almost all in the form of carbohydrates. All those calories, however, contain a miserly amount of vitamins, minerals and phytonutrients (also called phytochemicals). Compare the calories, carbohydrates and vitamin profile of two large slices of whole grain bread (100 grams) to one cup of chopped, cooked broccoli (184 grams – nearly twice the mass). (Nutritional stats from NutritionData.com)

Note that we’re not saying there is nothing good to be found in grains. They do contain vitamins and minerals in various proportions and amounts. But the serious down sides of grains far outweigh any potential health benefits. Bottom line – there is NOTHING found in grains that you can’t get from a better source with NO down sides (like vegetables, fruits, nuts and seeds).

Questions? Doubts? Want more information? Post thoughts to comments.

This past weekend, we returned from our CF Stamford gig too lazy to prepare a complicated meal, but desperately craving something fresh and green and hearty.  Enter the oh-so-flexible, always delicious, ridiculously simple Mexi-salad. We grabbed some grass-fed local ground beef from the market, a variety of colorful, fresh vegetables from the grocery store and a head of crisp Romaine lettuce to use as our salad base.  (And because we were feeling lazy, we bought organic diced tomatoes and salsa instead of preparing our own.) Dallas made the recipe up as he went along, but the beauty of a meal like this is you can spice to taste, and include whatever vegetables you like.  The more the merrier in this dish – it all blends together beautifully.

Mexi-Salad with fresh Guacamole

Taco salad:

• 2 lbs. organic, grass-fed ground beef (fresh, or frozen and thawed)
• 1 can (16 oz.) of organic diced tomatoes (read ingredients!), or dice your own
• 1 tsp paprika
• 1/2 tsp chili powder
• 1/2 tsp cinnamon
• 1/2 tsp cumin
• 1 head of fresh, crisp romaine lettuce, chopped
• 1 each yellow, green and red pepper, diced
• 1 jar of organic salsa (or make your own )

Guacamole:

• 4 fresh avocado, pitted and mashed
• 1-2 garlic cloves, pressed
• 2 limes, squeezed for juice (squeeze them like you’re deadlifting!)
• 1/4 tsp cumin
• 1/4 tsp chili powder
• 1/2 tsp sea salt
• fresh ground black pepper, to taste
• fresh cilantro (chopped), to taste

Instructions:

• Prepare the guacamole ahead of time, and chill while you make the salad.  Mash the avocado in a glass or ceramic bowl* to desired consistency.  Pour the lime juice over the avocado right away to prevent browning.  Use a wooden spoon* to mix in all other ingredients.

*The lime juice in this recipe is reactive with metal, so avoid metal mixing bowls and spoons.  Plus, we always prefer alternatives to plastic.

• Start to brown the ground beef.  Add tomatoes and spices and simmer until it’s no longer pink.  Drop a pile of chopped romaine on a plate, top with ground beef, sprinkle with diced pepper and cover with fresh salsa.  Spoon a hearty helping of guacamole on the side.

We’d also like this topped with black olives, onion or chives, or any other fresh vegetables you can think of.  You can also boost your leafy green consumption by using baby spinach as your salad base… but there’s something about the warm ground beef on top of the crispness of romaine that we really like. (A blend of both lettuce and spinach might be just the thing.)

We don’t count calories or blocks, so we’re not sure what this would work out to from a macronutrient perspective… but if you Zone, you can easily figure that out for yourself.  Add or subtract fat in the form of more or less guacamole, and if you need more carbs, consider adding pineapple or making a mango salsa instead of the traditional tomato-based version. Olé!