Ok, the holidays are coming to a close soon. I've been thinking of a way to help you jump into 2015 with a healthy start. As you know, I've been eating a Paleo diet most of the time for almost one year now. I love it so much, but have also been wanting to get more strict with it again, like I was when I first started. Well, I've found a way to help you...and me.
Unless you've been living under a rock, you've probably heard of the Whole30 program. This does not mean you know what it is... I decided it was time to check it out and take a closer look. I found Whole30 to be just the kind of thing I was searching for! You know how I love a 30 Day Discipline!!
I want you to join me in the Whole30 Challenge starting January 1st. It will last 30 days. You can do anything for 30 days. Sometimes you need a friend, someone to help you along, so you aren't doing a challenging thing all alone. I will be that person for you. Let's do this! Even if you're reading this at a later date....jump in! You can do a Whole30 anytime!
So, what are the rules? (The following rules are taken from the Whole30 website.)
Click here to download and print out the official Whole30 Program Rules PDF.
The Whole30 Program Rules
Yes: Eat real food.
Eat meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. 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 free shopping list.
No: Avoid for 30 days.
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.)
*A few off-limits foods that fall under this rule include pancakes, bread, tortillas, biscuits, muffins, cupcakes, cookies, pizza crust, waffles, cereal, potato chips, French fries, and this one recipe where eggs, date paste, and coconut milk are combined with prayers to create a thick, creamy concoction that can once again transform your undrinkable black coffee into sweet, dreamy caffeine. However, this list is not limited to these items—there may be other foods that you find are not psychologically healthy for your Whole30. Use your best judgment with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings.
The Fine Print
These foods are exceptions to the rule, and are allowed during your Whole30.
Clarified Butter or Ghee. 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 details.
Fruit juice as a sweetener. Some products or recipes will include fruit as a sweetener, which is fine for the purposes of the Whole30. (We have to draw the line somewhere.)
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.
Vinegar. Most forms of vinegar (including white, balsamic, apple cider, red wine, and rice) are allowed during your Whole30 program. The only exceptions are vinegars with added sugar, or malt vinegar, which generally contains gluten.
Salt. Did you know that all iodized table salt contains sugar? Sugar (often in the form of dextrose) is chemically essential to keep the potassium iodide from oxidizing and being lost. Because all restaurant and pre-packaged foods contain salt, we’re making salt an exception to our “no added sugar” rule.
Those are the rules.
I have ordered the Whole30 book "It Starts With Food" and I highly recommend you get it and read it so you know WHY you are doing what you are doing...instead of just WHAT you are doing. I will be posting here often once the challenge starts to help you...and me...through!! We will be in this together.
For more information, I encourage you to visit the Whole30 official website to read all about the program and see if it's right for you....then come back here and join me in the Whole 30 Challenge! What a great way to start out the New Year!!!! Are you ready to change your life in 30 days? I am.
All it takes is a decision and a little discipline. I'm committed. Are you??
Click here for the Whole30 Week 1 Meal Plan that I am following.
Click here to download and print out the official Whole30 Program Rules PDF. It's only 4 pages and is a great summary;)
For an incredibly moving story about how the Whole30 has changed one small boy's life, read my blog post on Caleb's Story here.
