Join Us this January for a Whole 30!
I’m sure that many of you have set New Year’s goals to improve your health. I usually set more than one resolution for myself and at least one has something to do with healthy habits. This holiday season was delicious and I ate all the food. But this coming January I am pulling in the reins for a few reasons. Most of which involve being kinder and better to my body and this little one growing inside of me.
Sylvia and I have decided to both support one another and follow the Whole 30 program for the month of January as a kick start to a healthier new year. We will be sharing our experiences and recipes all month in hopes that you’ll join us and we can all support one another in a healthier 2017.
I have done a Whole 30 before and noticed some remarkable results; they included the mysterious disappearance of my ongoing shoulder joint pain, clearer skin, buckets of energy and weight loss. I did this program while nursing my second child because I personally cannot exercise and maintain a milk supply but still wanted to lose those last pounds of baby weight. The program is not set up to focus on weight loss, it is more a program to become aware with your body and how you react to certain foods. When I started Whole 30 I was having some sensitivity to dairy and I wanted to isolate my food groups and see if it was dairy alone that was the culprit and not gluten also. I have learned that my body can only handle small amounts of dairy spaced out but too much causes discomfort.
Below is some information about Whole 30 for you to check out. We strongly recommend reading the book, “It Starts With Food” by Melissa and Douglas Hartwig, as it gives a greater background and understanding on the program.
So join us! And follow along with our recipes. If you find a great Whole 30 recipe, email it to us and we’ll try it out and maybe even share it on the blog.
Bring it on 2017!
What is the “Whole 30” program?
Basically the “Whole 30” is a way to reset your diet. You strip potentially inflammatory foods (sugar, legumes, dairy, grains) from your diet for 30 days and then re introduce each type of food back into your diet to see how each food group effects you.
What do you eat?
I know when I first heard about the Whole 30 and heard what I wasn’t allowed to eat… I honestly couldn’t think of what kind of foods were left! Here’s what you can eat:
- Meat (finally a way of eating that allows me to have bacon!)
- All sorts of Vegetables (except for peas, corn, and legumes)
- Healthy Fats (from oils, nuts, and seeds)
Try to eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.
When I started reading labels of all the foods that I regularly ate I was the most shocked at how many products contain added sugar – even meat products often have added sugar!
For a full list of Whole 30 approved foods click here
How much do you eat?
Eat three meals a day and base each meal around 1-2 palm size protein servings. Fill the rest of your plate with vegetables and occasionally add a serving of fruit. Add fat to your meals in the portions outlined here.
Now, Emma and I will be doing a Whole 30 pregnant. I spoke with my maternity doctor and she said it was a perfectly healthy way to eat and gave me the go ahead. However, the Whole 30 program suggests if needed pregnant women can break everything down into smaller meals spaced out every 3 hours and to eat more if still hungry.
For more information on doing a Whole 30 while pregnant click here
What foods do you avoid for 30 days?
The following is directly from the Whole 30 website which has tons of information on the Whole 30 program and if you are going to join us in this Whole 30 for January you definitely should check it out.
“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, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
- Do not consume alcohol in any form, not even for cooking.(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, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. 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, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
- Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
- Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
- Do not try to re-create baked goods, junk foods, or treats* with “approved” ingredients. Continuing to eat your old, unhealthy foods made with Whole30 ingredients is totally missing the point, and will tank your results faster than you can say “Paleo Pop-Tarts.” Remember, these are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, regardless of the ingredients.
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.)”
If you have any favourite Whole 30 recipes as you join us next month, feel free to email them to firstname.lastname@example.org. We would love to share them on the blog!
Check out our post How to Win Whole 30 for tips, reading materials, and more!