Whole 30

We have been following the Whole30 diet recently and have lost a lot of weight, gained back energy and are having less issues in general. It is mostly what I try to follow anyway, eating non-processed foods and limiting sugar. But this goes further. The Whole30 diet is a month-long elimination diet designed to promote health and well-being. Here’s how it works:

Purpose: The premise of the Whole30 program is that certain common foods in Western diets—such as sugar, alcohol, grains, dairy, legumes, and specific food additives—can be harmful to overall health, energy levels, and well-being. The goal is to eliminate these potentially problematic foods for a month to allow the body to heal and repair itself.
What You Can Eat:
- Allowed Foods: During the Whole30 plan, you focus on eating whole, unprocessed foods, including:
  - Animal protein
  - Vegetables
  - Fruits
  - Nuts
  - Healthy fats
  - Herbs, spices, and seasonings
- Avoided Foods: You must avoid the following:
  - Grains
  - Legumes
  - Dairy
  - Added sugar
  - Artificial sugar
  - Alcohol
  - Certain additives
Rules:
- Strict Guidelines: The rules are simple but strict:
  - Eat moderate portions of meat, seafood, and eggs.
  - Consume lots of vegetables and fruits.
  - Include plenty of natural fats.
  - Choose foods with few, pronounceable ingredients or no ingredients because they’re whole and unprocessed.
  - Avoid the restricted foods completely for 30 days.
- Reintroduction Phase: After the initial 30 days, the off-limits foods are slowly reintroduced one at a time to observe if any trigger adverse reactions.
Good Food Standards:
- Foods allowed on the Whole30 plan must meet the diet’s four “Good Food” standards:
  - Promote a healthy psychological response
  - Promote a healthy hormonal response
  - Support a healthy gut
  - Support immune functions and minimize inflammation

Remember that the Whole30 diet is not just about weight loss; it’s an elimination and reintroduction program aimed at improving overall health and well-being.

No Cheating. The “pancake rule” from Whole30 website reads as follows:

The History, Philosophy, and Revisions of the Whole30 Rule Inspired by Our Most-Asked-About Food

History of the Pancake Rule

This rule came about in the middle of my first Whole30 in April 2009, when I noticed myself scheming a way to recreate the sugary hit of my usual Dunkin Donuts Iced Caramel Latte. (Turbo-sized. Don’t judge.)

One of the benefits of my Whole30 thus far was that my energy was better and my sugar cravings were on the rapid decline. Not wanting to mess up a good thing, I decided to skip the recreation and try to love my beloved iced coffee black. It was deeply unsatisfying (but only at first), and I did successfully break my morning sugar habit, never again returning to my Iced Caramel Latte.

Pancake Rule: A Simple Premise

From this experience, the Whole30 “pancake rule” was born. The premise is simple: If you want to change your habits, you have to actually change your habits. If you spend all 30 days trying to recreate the same baked goods, sweets, and treats you came into the program eating, what are the chances you’ll come out of the program with new healthy habits and tools for navigating stress or discomfort? (Spoiler: zero.) The Whole30 was designed specifically to facilitate true habit change. If you really want to lose your uncontrollable sugar cravings, learn how to navigate stress without needing chocolate and wine, and feel empowered to make the right food choices for you, the next 30 days can be a magical experience! But one of the fastest ways to negate the potential benefits of your Whole30 is to try to recreate your old “trigger” or comfort foods with technically compatible ingredients. When it comes to the psychological hold certain foods have over us, the whole (pancake) is far more than just the sum of the parts (ingredients).

The Pancake Rule: An Exact Definition

Here’s how the rule reads: Do not recreate or purchase baked goods, “foods with no brakes,” or treats with Whole30 compatible ingredients. Some specific foods that fall under this rule include: pancakes, crepes, waffles, bread, tortillas, biscuits, muffins, cupcakes, cookies, brownies, alternative flour pizza crust or pastas, granola, cereal, ice cream, commercially-prepared chips (potato, tortilla, plantain, etc.), or deep-fried French fries.

Basically, we’re calling out the foods you gravitate to in times of stress, the stuff you can’t stop eating once you start, and anything that offers sugary, carby comfort (while probably pushing more nutrient-dense food off your plate). You’ll be eliminating all of that stuff as part of your Whole30.

https://whole30.com/recipes/

Whole 30 Breakfast

Quick Grain-Free Hot Cereal (Paleo, Whole30 + Vegan)

Adapted from a recipe by RACHEL CONNERS
prep time: 3 MINUTES
cook time: 2 MINUTES
total time: 5 MINUTES
yield: 2 SERVINGS

Not eating grains but missing your morning oatmeal? Look no further than this Quick Grain-Free Hot Cereal! This super easy porridge is made in just 3 minutes and it’s gluten-free, paleo, vegan, and Whole30-friendly. This is a staple Whole30 breakfast!

INGREDIENTS
¼ cup finely chopped nuts, I used walnuts + pecans
¼ cup flaked unsweetened coconut, roughly chopped
2 tablespoons flax seed meal
2 tablespoons coconut flour
1 tablespoon chia seeds
½ teaspoon cinnamon
½ teaspoon vanilla bean powder or vanilla extract if you’re not on Whole30
⅛ teaspoon kosher salt
1 cup non-dairy milk of choice
1–2 tablespoons date paste, to taste (you can also use maple syrup or honey if you’re not on Whole30)

To serve
Fresh berries
Berry chia jam, make sure it’s unsweetened for Whole30!
Cashew butter or other nut butter of choice
Cook Mode Prevent your screen from going dark
instructions
In a small bowl, mix together the chopped nuts, flaked unsweetened coconut, flax seed meal, coconut flour, chia seeds, cinnamon, vanilla bean powder, and salt.
Heat the non-dairy milk until steaming, and then pour over the dry ingredients and stir until completely combined – it will thicken as your stir. Add sweetener to taste.
Add toppings as desired, and enjoy!

Whole 30 Dipping Sauces for Vegetables or Whatever

So you won’t need a $90 bucket of tahini for this recipe, just one cup. It’s simple, fast, cheap, and easy. Serve with fresh veggies, root chips, or as a condiment for your meal (it’s wonderful with chicken shawarma.)

1 cup pure tahini sesame seed paste, stirred well with its natural oils
3/4 cup vegetable stock
3 T. coconut aminos
⅓ to ½ cup freshly squeezed lemon juice, depending on taste
3 cloves fresh garlic
½ tsp ground cumin
½ tsp kosher salt
¼ tsp freshly ground black pepper
For garnish: freshly chopped cilantro

Instructions

In a food processor, combine all ingredients. Process on high until mixture is thoroughly combined and smooth. If it’s too thick, add a bit of water until the sauce/dip reaches desired consistency. Serve with fresh veggies, root chips, or as a condiment for your meal (it’s wonderful with chicken shawarma.)

Another Sauce-Which is very similar to lemon tahini herb sauce

Ingredients
1/2 cup tahini
1-2 garlic clove, minced
Juice of 1 small lemon
1/2 cup almond milk
2 Tbsp chopped dill
Sea salt to taste

1. Whisk all ingredients and serve. Keeps in the refrigerator for a week.

Whole 30 at Fast Food, Yes, It is Possible

Adapted from a recipe from Beeya.

Basically, this is a burger and vinaigrette side salad, after you remove the bun from the plate. It hits the right spot when you are on Whole 30, as you start to miss some comfort foods.

INGREDIENTS:

Salad:
romaine lettuce, chopped
red onions, thinly sliced
tomato, chopped
1 burger patty (we made our own using ground venison, simply seasoned)
seeds or nuts
shredded cheese or coconut cheese if Whole 30 compliant
Dressing:
3 Tbsp avocado oil mayo (Primal Kitchen brand)
2 Tbsp pickle relish (or just dice some of your own favorite pickle)
1 tsp yellow mustard
1/2 tsp smoked paprika
1/2 tsp onion powder
1/2 tsp Worcestershire sauce (coconut aminos if Whole 30)
1/2 tsp maple syrup (omit for Whole 30)
1 tsp olive oil
sea salt & pepper to taste

INSTRUCTIONS:

Prepare the Salad: In a large salad bowl, combine chopped romaine lettuce, thinly sliced red onions, and tomatoes.

Cook the Burger: In a skillet, cook the grass-fed burger patty until it reaches your desired level of doneness. Once cooked, chop it into bite-sized pieces. Alternatively, you can brown the ground burger meat in crumbles and sprinkle over the salad like that.

Make the Dressing: In a small bowl, whisk together avocado oil mayo, pickle relish, yellow mustard, smoked paprika, onion powder, Worcestershire sauce, maple syrup, olive oil, sea salt, and pepper.

Assemble the Salad: Add the chopped burger patty to the salad bowl. Drizzle with the dressing and toss to combine.

Top with Optional Ingredients: Sprinkle seeds or nuts and shredded cheddar cheese, if using. Serve and enjoy!

Eliminating Sugar

Check out these ideas for snacks that won’t cause a spike in your blood sugar. Eating healthily doesn’t have to mean sacrificing flavor or satisfaction. With the right ingredients and a touch of creativity, you can indulge in delicious and nutritious treats.

Whether you’re managing diabetes, aiming for weight loss, or simply striving for a healthier lifestyle, these snack options are a fantastic starting point. From fiber-packed fruits and veggies to protein-rich nuts and seeds, these choices are both scrumptious and beneficial for your well-being. So, let’s delve into these delightful snack ideas, perfect for any time of day, especially before bedtime. Enjoy your journey to healthier snacking!

1. Nuts, Seeds, and Dried Fruits
Nuts are not only tasty but also brimming with healthy fats and fiber, keeping you satisfied without causing blood sugar spikes.

2. Apples with Peanut Butter
This classic combo offers a perfect balance of fiber, protein, and healthy fats, helping to stabilize blood sugar levels.

3. Veggies with Hummus
Pair any veggie with hummus, a creamy chickpea spread, for a satisfying snack rich in fiber and protein.

4. Hard-Boiled Eggs
A quick and easy source of protein that can help maintain stable blood sugar levels.

5. Berries with Yogurt
Low-sugar berries combined with protein-packed yogurt create a snack that supports steady blood sugar.

6. Air-Popped Popcorn
High in fiber and low in calories, air-popped popcorn is a wholesome whole grain option. Just go easy on the salt and butter!

7. Avocado
Rich in healthy fats and fiber, avocados are a great addition to your snacks for keeping blood sugar levels in check. Enjoy them alone or add them to other snacks for an extra boost of nutrition.

Whole 30 Brownies

Adapted from delightfulmomfood.com (827)

Ingredients:

3 large very ripe bananas (about 1 ½ cups mashed)
½ cup unsweetened cocoa powder
1 ½ cups raw crunchy almond butter (slightly drained of oil)
¼ teaspoon cinnamon

Instructions:

Preheat the oven to 350°F (175°C). Prepare an 8 x 8 inch baking dish by spraying it with cooking spray or greasing it with coconut oil to prevent sticking.
In a large bowl, mash the bananas with a fork until smooth. Add the almond butter and mix until smooth. Add the cocoa powder and optional cinnamon, blending until no cocoa powder is visible.
Pour the batter into the prepared baking dish. Bake for 20-25 minutes, or until set and slightly darkened on top. Remove from the oven and let cool completely before slicing.

Notes:

These brownies are not very sweet, ideal for those following a clean eating diet.
If the almond butter is hard, soften it by microwaving for 20-30 seconds before mixing with the banana.
This recipe is designed for an 8 x 8 inch baking pan. Using a 9 x 9 inch pan will yield thinner brownies.
For those following the Whole30 diet, the Whole30 book advises against mixing cocoa with fruits to create chocolate-y treats as it can perpetuate sugar cravings. This recipe is intended to help curb cravings and keep you on track if you’re tempted by cookies or regular brownies.

Doing Whole 30 Forever

Can you commit to following the Whole30 for the rest of your life? I’ll provide a two-part response.

The Theoretical Perspective: Absolutely, it’s feasible.
If you genuinely desire it, adhering to the Whole30 indefinitely is entirely possible. Notably, the Whole30 lacks a temporary initiation phase, doesn’t limit calorie intake, and offers a wealth of essential vitamins, minerals, phytonutrients, and fiber crucial for maintaining good health. Unlike many diet plans, the Whole30 is designed for long-term sustainability, maximizing nutrient intake while minimizing gut disruption and inflammation. By consistently consuming nutrient-dense foods, you’d absorb valuable nutrients, maintain a healthy metabolism, and support your immune system.

Moreover, the program permits the enjoyment of delicious, rewarding foods without the pitfalls associated with processed junk foods. These Whole30-friendly foods come with built-in brakes like fiber, water, protein, fat, and micronutrients, preventing the usual regret/guilt/shame cycle associated with conventional “comfort foods.” Numerous medical professionals, including Dr. Matt Mechtenberg, endorse the Whole30 as safe and healthy beyond the initial 30 days.

In summary, theoretically, you could sustain the Whole30 lifestyle indefinitely, achieving optimal health. However, the practical aspect suggests a more nuanced approach.

The Practical Outlook: Not the best idea.
From a practical standpoint, strictly adhering to the Whole30 rules every day might become challenging. While certain choices would become second nature over time, engaging in the Whole30 Inquisition with every waiter could be cumbersome. Life may present situations where it’s reasonable to relax certain dietary restrictions. The Whole30, designed for 30, 60, or 90 days, might not be intended as a lifelong regimen.

Permanently excluding some items (like gluten) could be beneficial, but allowing occasional flexibility with technically off-plan foods may align with individual preferences. The real-world application of skills learned during the program, such as awareness, label-reading, and self-examination, becomes crucial.

Importantly, foregoing the opportunity to indulge in exceptional off-plan foods at special occasions, like fresh pasta in Italy or homemade birthday cake, may be limiting. Balancing a commitment to health with the freedom to occasionally indulge requires a nuanced approach.

Our Approach:
We predominantly follow a Whole30-inspired eating pattern, with one exception—we’re relatively lenient about added sugar. Being mindful of ingredients, we don’t stress about minimal sugar in certain foods. Maintaining this routine allows us to appreciate Whole30-like meals daily until a special occasion arises. When faced with something extraordinary, we make a conscious decision to indulge, experiencing the enjoyment without guilt. Subsequently, we return to our regular healthy eating pattern, having savored the unique experience.

Indulgences occur on our terms, sometimes monthly or more frequently during special events, but the key is making informed, deliberate choices. This balanced approach ensures a healthy, enjoyable, and sustainable lifestyle.

In conclusion, our suggestion is to adopt a Whole30-ish approach, allowing flexibility for exceptional experiences while maintaining a foundation of health. Ultimately, the decision is yours, and we wish you the best on your health journey.

Reintroduction Diet

The Whole30 website reads as follows on the reintroduction phase:

Days 1–30: Original Whole30 elimination

Day 31 (optional): Reintroduce added sugar all by itself

Days 32–33: Back to Whole30 elimination

Day 34: Reintroduce legumes all by itself

Days 35–36: Back to Whole30 elimination

Day 37: Reintroduce non-gluten grains all by themselves

Days 38–39: Back to Whole30 elimination

Day 40: Reintroduce dairy all by itself

Days 41–42: Back to Whole30 elimination

Day 43: Reintroduce gluten-grains all by themselves

Day 44–45: Back to Whole30 elimination

Day 46 (optional): Reintroduce alcohol all by itself

Day 47–48: Back to Whole30 elimination

You can break this schedule down ever further if you like: splitting out artificial sweeteners from more natural sugars, reintroducing corn separately from other non-gluten grains, or reintroducing gluten-free alcohol separately from gluten-containing beer. The more carefully and patiently you reintroduce, the more you’ll learn from your experience.

Just remember to return to the Whole30 elimination phase for 2-3 days between each Reintroduction food group. And if at any point you feel like you haven’t adequately recovered from the effects of the reintroduced foods, give yourself a few more days of Whole30 elimination before you bring in another.