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 will restore a healthy emotional relationship with food, and with your body. It has the potential to change the way you eat for the rest of your life. I know this because I did it, and millions of people have done it since, and it changed my life (and their lives) in a dramatic and permanent fashion” :: Melissa Hartwig, Co-Creator of Whole30 ::
We all know that the (not-so-secret) secret to looking and feeling your best includes getting sweaty at the barre, lengthening and strengthening in Reformer, AND eating right. And one of the best ways that I have found to make healthy eating part of an ongoing lifestyle rather than endless cycles of crash dieting, unsustainable deprivation, or chasing every latest fad is through the Whole30 program. Co-creator Melissa Hartwig describes the Whole30 as something which is “designed to change your life in 30 days [by pressing] the reset button on your health, your habits, and your relationship with food.” Founded upon vast amounts of research, the Whole30 is a short-term elimination diet or nutritional reset which allows you to find out what does and does not work for you specifically, by cutting out those types of foods which are most commonly problematic for a lot of people (in ways you may not even suspect), and then systematically reintroducing them to measure their impact. Beyond obvious signs of digestive issues or difficulty in maintaining a desirable weight and body composition, particular foods may not be working for you without you even realizing it. The way that we nourish ourselves has a dramatic impact on our overall health, emotions, energy, skin, sleep, mental clarity, athletic performance, allergies, memory, and more. And better than any of the possibly conflicting evidence or advice out there, this allows you to find out what works for YOU. Also building on leading research in the area of habits, the Whole30 not only addresses what is on our plates, but also the psychological side of things when it comes to cravings, habits, and other means of using food in a less than healthy way. Throughout the program, you don’t worry about counting calories, tracking macros or measurements; instead you’ll eat in such a way that you’ll teach your body how to respond to hunger and satiety signals. And at the end of it all, you’ll walk away with a profound sense of accomplishment, empowered to make informed decisions about what and how you eat, and a first taste of Food Freedom.
I am not only passionate about the program and the way that it has transformed my own life, but I am also officially Ireland’s only Whole30 Certified Coach! Please don’t hesitate to reach out with any questions you may have related to the details and specifics of the program itself or how you can partner with me for either one-on-one coaching or participate in a support group to ensure that you are equipped for your most successful Whole30 experience possible. It may seem “extra,” but this will literally change your life.
Official Whole30 Rules
(Straight from the source – www.whole30.com)
Yes: Eat real food.
Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed.
No: Avoid for 30 days.
Do not consume added sugar, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, Splenda, Equal, Nutrasweet, xylitol, 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 ideally, 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, sprouted grains, and all gluten-free pseudo-cereals like quinoa, amaranth, and buckwheat. 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 like milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt.
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 consume baked goods, junk foods, or treats with “approved” ingredients. Recreating or buying sweets, treats, and foods-with-no-brakes (even if the ingredients are technically compliant) is totally missing the point of the Whole30, and will compromise your life-changing results. These are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, even if it’s made with coconut flour.Some specific foods that fall under this rule include: pancakes, waffles, bread, tortillas, biscuits, muffins, cupcakes, cookies, brownies, pizza crust, cereal, or ice cream. No commercially-prepared chips (potato, tortilla, plantain, etc.) or French fries either. However, this list is not limited strictly 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. Our mantra: When in doubt, leave it out. It’s only 30 days.
One last and final rule:
Do not step on the scale or take any body measurements for 30 days. The Whole30 is about so much more than weight loss, and to focus only on body composition means you’ll overlook all of the other dramatic, 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, so you can see one of the more tangible results of your efforts when your program is over.)