Final Prep for Whole30

Hi everyone!

Here are a few tips on what to keep in the house for snacks, things to cook at home, and what to order at restaurants.

At home:

The first thing is what NOT to keep in the house.  It's time to clean house.  Be honest with yourself and get the stuff OUT that is not serving you.  Do you have that one item that is your downfall? Stop getting it! If it's not there, it's easier to avoid. Try to find some treats for the rest of your family that aren't really appealing to you.  

Food you make yourself is going to be the best. Take a look at this recipe list and find one or two recipes you think you can manage. Also, take a look at my Pinterest Page or any Whole30 page. They are so helpful.

Here are some quick tips:

• Prep your foods in the fridge. Cut up peppers and fruit so that you can use them easily.  
• Hard boil some eggs and have them handy for a snack. Also, salsa on eggs with avocado is really filling and satisfying. 
• Go savory. I've found that flavorful foods help stave off the sugar cravings. 
• Organic Sausage tossed in with sweet potatoes and shallots (Shallots are delicious!). 
• Also, Coconut Secret Coconut Aminos tastes just like soy sauce.
• Get some peanut-free nut mixes. 

At a restaurant:

• It's time to find you inner Sally. Go ahead and ask nicely about how the food is prepared, and specifically ask to make sure it's not breaded or cooked with flour. Ask for Olive Oil - always - in cooking, and no butter.  Ask the waiter to leave off items that don't suit you. 
• Here's a great piece of advice from a blog I found: Pretend you have a gluten allergy. And I'll add: Pretend you are lactose intolerant.  I realize all of the gluten and lactose intolerant people might be offended, but many of us are actually intolerant and just don't know it yet.  
• Look at the menu online before you go to the restaurant so you can have an idea of what you'd be able to eat. 
• Go for grilled. Apparently, some restaurants add some fat to the grilling method to add flavor, so go ahead and ask if they cook any butter. And if they do, ask them not to. 
• Ask the water not to bring you any bread - or a desert menu. 
• For vegetables your best bet is going to be sautéed or steamed.

That's all! Next up 30 days of recipes!

Love,

Tracey

But can I eat (INSERT FOOD) on the Whole 30?

The Whole30..but Can I Eat? Plus some info on Meat, Seafood & Eggs
​"Protein is the most satiating of all the macronutrients."

Hi everyone! Time to start discussing what we can eat. I've gotten several "But what about X?" and I found this great "Can I have?" list from whole30.com. I'm cutting and pasting it below. Giving the "no chocolate" thing a chance to sink in...

Now a few words on Animal Protein - besides all of the wonderful benefits - repair of muscles, tendons & ligaments, skin and hair, exercise recovery, etc. It also is a rich source of essential vitamins and minerals that are absorbed into your body better through animal protein consumption than anything else. Just a few Whole30 guidelines:

• Go Natural. Try to choose meat sourced from farms where animals are raised in their natural environments. As It Starts with Food says, "You are what what you eat eats." If you do buy more industrially-produced meat, trim the fat off of the meat before preparing; that's where the yucky pesticides and other stuff settles. (Fat on meat is fine, just not in this context.) 
• Eggs are good. And yes, you can eat them daily. The whole eggs give you high cholesterol falls into the same camp as milk makes your bones stronger. High cholesterol is a byproduct of genetics or an unhealthy diet that may include processed foods and high sugar and processed carb intake. 

Worried about your cholesterol? I could go on a rant about the misinformation out there on cholesterol levels and how little doctors seem to understand it, but I won't because there are other people to do it for me! Here's a link to a great one.

Spicing things up: Need some condiments on your food? Here is a great site that provides recipes on a whole bunch of condiments, including BBQ sauce. For those of us who need an easier solution, use Tessemaes. which has a whole line of condiments that appear to be Whole30 compliant.


Directly from www.whole30.com
On the Whole30, Can I Have…

Almond Flour: Yes
Yes, you can have almond flour, coconut flour, tapioca flour, and other non-grain-based flours, but it’s context-dependent. You can use it in place of breadcrumbs in your meatballs, to dredge a piece of chicken, or to thicken a sauce or stew. You may not use it for Paleo baking—to make muffins, pancakes, bread, cupcakes, cookies, waffles, biscuits, tortillas, pizza crust, or anything of that nature. We call those recipes Sex With Your Pants On (SWYPO) foods, and they are expressly off-limits during your Whole30.

Almond Milk: Make your ownThough it may exist somewhere, compliant commercially-produced almond milk is hard to find. Ingredients like sugar (in any form) or carrageenan will render store-bought almond milk off-limits for your Whole30. The alternative is to make your own—but remember, no added sweetener!

Tip: Nuts and seeds aren’t your best fat choice, in general, and drinking your food is always less healthy than eating it. So when it comes to almond milk, even if you make your own… we’d rather you just eat the almonds once in a while!

Arrowroot powder: YesArrowroot powder is a fine choice as a thickener and can be especially helpful in sauces and gravies. Like almond flour, though, it’s not appropriate for use in baked goods.

Bacon: Read your labelsIt’s really, really hard to find bacon without any added sugar, but if you can, you’re in the clear. We’ll even help you out—you can order Whole30 Approved bacon from US Wellness Meats, check with your local natural foods store, or (even better) ask a local farmer or butcher shop.

Tip: Factory farmed pork is one of the unhealthiest and most mistreated animals in our farming system, and these animals tend to store toxins from their environment and feed in their fat. Since bacon is more fat than meat, that grocery store bacon is really not a healthy food choice. Want more info? We dish the details in our Bacon Manifesto.

Bean Sprouts: Yes The plant part of the bean is fine to eat. The problematic compounds are found in the seed (bean) itself.

Bragg’s Amino Acids: No Bragg’s Amino Acids are derived from soy, and all forms of soy are out for your Whole30. A great Whole30-compliant substitute, however, is Coconut Secret’s coconut aminos. Tastes just like soy sauce!

Buckwheat: NoBuckwheat falls into the category of plants that we call pseudo-cereals. These products are not botanically grains, but contain compounds that may cause similar problems, which is why we rule them out for your Whole30.

Cacao (100%): Yes
Cacao (or 100% cocoa) is great when used as a savory spice (our Mocha Steak Rub, found in It Starts With Food, is a great example), but you can also feel free to add it to your coffee or tea, or brew it Crio Bru-style. But per the rules of the program, it’s not okay to add cocoa to dates and other fruits to make chocolate-y confections. Read our Great Cocoa Debate for details.

Canola Oil: Yes, reluctantly (because sometimes, you have to dine out)
While we don’t think vegetable oils are a healthy choice (understatement of the century), we don’t expressly rule them out on the Whole30. If we did, you’d never be able to eat outside of your own kitchen, because all restaurants use them in cooking. We wanted to create the healthiest program possible, but we also need it to be do-able for those who travel for business or pleasure, or simply want to dine out during the month.

Tip: Eliminate the consumption of vegetable oils at home, even if you’re not on the Whole30, and make sure the rest of your diet is focused on the most nutritious choices possible, especially if you dine out frequently.

Carob: Yes While Carob is technically a legume, carob powder is generally made from the pod of the plant and not the seed. Since all of the potentially problematic parts are contained in the seed, it’s A-OK to eat parts of the plant other than the seed during your Whole30.

Chia: YesThese “seeds” aren’t the same botanical family of seeds that we eliminate with grains and legumes, so that makes them fine to eat during your Whole30.

Tip: Chia isn’t likely to cause you any serious trouble, but it’s not the omega-3 super-food it’s made out to be, either. We explain why in It Starts With Food, but in summary, chia should be treated like any other nut and consumed in limited quantities.

Chips: Not if they’re commercially prepared or deep friedWhile we recognize that potatoes are a real food, we also know that eating them in the form of fries and chips has turned them from “produce” into an adulterated commercial “product.” It’s easy to find sweet potato, beet, or vegetable chips that meet the Whole30 ingredient standards. It is not easy, however, to consume those chips in a way that’s true to the spirit of the Whole30. It’s hard to find a suitable place for them in our meal planning template (no, half a bag of “Sweets and Beets” is not an appropriate way to fill your plate with vegetables), and even harder to stop yourself from eating them when the designated serving comes to an end. For most of us, chips are a bonafide food-with-no-brakes, and fall into that deep, dark area of less-healthy foods with technically compliant ingredients. For that reason we do not allow frying starchy veggies and turning them into chips during your Whole30. (However, if you want to roast some kale until it’s crispy, or thinly slice jicama into a scoop for your guacamole, be our guest.)

Citric acid: YesThis is a common and acceptable additive in canned or jarred foods, like tomatoes or olives.

Coconut flour: YesYes, you can have coconut flour, almond flour, tapioca flour, and other non-grain-based flours, but it’s context-dependent. You can use it in place of breadcrumbs in your meatballs, to dredge a piece of chicken, or to thicken a sauce or stew. You may not use it for Paleo baking—to make muffins, pancakes, bread, cupcakes, cookies, waffles, biscuits, tortillas, pizza crust, or anything of that nature. We call those recipes Sex With Your Pants On foods, and they are expressly off-limits during your Whole30.

Coconut Water: Read your labelsMost coconut waters are technically compliant, containing only natural sugars from the coconut. However, some brands add sugar to their ingredients, so read your labels. Anything with added sugar is out for your Whole30.

Tip: Coconut water is essentially a “light” fruit juice. If you’re involved in endurance athletics, work in a profession that leaves you prone to dehydration, or just want a refreshing treat, coconut water can be a fine choice for rehydration. Just don’t let coconut water take the place of plain old water in your daily routine.

Coffee: YesYes, you can have your coffee. You’re welcome. You can drink it black, add compliant coconut milk or home-made almond milk, or add cinnamon or vanilla beans to the brew. But remember, Whole30 guidelines exclude milk, cream, non-compliant milk substitutes, and added sweeteners—including stevia (more on that below). For more of our recommendations regarding your coffee consumption, read our Coffee Manifesto.

Tip: Regarding “Paleo” coffee creamer… sigh. We know there’s a recipe out there where eggs, coconut milk, dates, and some voodoo magic are combined with prayers to create a thick, creamy concoction that can take the place of your cream and sugar (or Coffeemate) and once again transform your undrinkable black coffee into sweet, dreamy caffeine. This is not okay–sugary creamer substitutes fall under the SWYPO rule. Instead, we’d encourage you to take a look at why you need this at all. Do you really like coffee, or are you drinking it for the hit of sugary flavor?

Dark Chocolate: NoAnything less than 100% cocoa (cacao) is off-limits during your Whole30. Even the really dark chocolate is still candy.

Dates: Yes
Dates are a great way to add that hint of sweetness to a sauce (like the Char Siu pork from Well Fed), or stuffed with almonds and wrapped in (compliant) bacon as a fancy-schmancy appetizer.

Tip: These little sugar bombs pack a big punch—they’re as close to candy as you can get on the Whole30. We recommend against using them as a “treat” to feed your sugar dragon.

Flax Seeds: YesThese “seeds” aren’t the same botanical family of seeds that we eliminate with grains and legumes, so that makes them fine to eat during your Whole30.

Tip: Flax isn’t likely to cause you any serious trouble, but it’s not the omega-3 super-food it’s made out to be, either. We explain why in It Starts With Food, but in summary, flax should be treated like any other nut and consumed in limited quantities.

French Fries: Not if they’re commercially prepared or deep-fried
Ordering fries with your (no bun, no cheese) burger and green salad really misses the point of the Whole30. Fries are the epitome of “food with no brakes,” and anything deep-fried in vegetable oil is be default unhealthy. Make your own potatoes at home using coconut oil, duck fat, or ghee, and baking or roasting them in the oven instead of deep-frying them; or order them baked or mashed (no cheese, sour cream, or butter!) if dining out.

Fruit Juice: YesFruit juice is the only acceptable added sweetener on the Whole30. (We had to draw the line somewhere.) Use it to flavor sauces, soups, or entrees.

Tip: While drinking a glass of fruit juice may be technically compliant, we really wouldn’t recommend it, even if you juice it yourself. Juicing strips many of the nutrients out of the fruit, but still leaves all of the sugar. We’d much rather you just eat the fruit.

Guar Gum: YesThis is a common and acceptable thickener, often found in canned coconut milk.

Green Beans: YesThe problem with legumes comes when you consume the seed. As with snow peas or sugar snap peas, green beans contain a tiny, immature seed, and a big, green pod. As such, we’re not worried about the potential downsides—and if green beans are the worst thing in your diet, you’re doing okay.

Gum: NoAll chewing gums contain some form of added sweeteners (including xylitol) that aren’t acceptable under Whole30 guidelines.

Tip: Chewing sends a message to your body that food is coming. If you spend a lot of time chewing, but not eating, your body is going to get quite confused in its responses. Consider brushing your teeth more frequently or chewing on mint leaves or fennel seeds as a fresh-breath alternative.

Hemp Seeds: Yes. See chia and flax.
Hummus: No
Traditional hummus is made from garbanzo beans, which are a legume. However, there are some really yummy hummus-like dip recipes out there, like this one from Jennifer at Living Grainlessly.

Kombucha: Read your labels
We like the probiotic benefits of ‘booch, and we think it makes a fine addition to your Whole30 menu. Just read your labels carefully—sugar listed in the ingredients generally means that it was added after fermentation, and that’s a no-go. Some varieties, like GT Dave’s Enlightened flavors, have fruits and fruit juices added, which are just fine.

Larabars: Read your labels, and use with caution
Most (but not all) varieties of Larabars are acceptable during your Whole30, so read your labels. (The Peanut Butter and Jelly bar is out for obvious reasons.)

Tip: We recommend using Larabars as emergency snacks, or fuel during endurance athletics. They’re as close to candy as you can get on the Whole30 (with dates as a binder), so don’t use them to satisfy sugar cravings. Your brain doesn’t know the difference between a Snickers bar and a Larabar!

Mayonnaise: Make your ownYou’ll be hard-pressed to find a commercial mayonnaise that doesn’t contain off-plan ingredients—generally, added sugar. (Even the “olive oil” mayo is mostly soybean oil!) The good news is that making your own compliant mayo is easy!

Mustard: Read your labelsMustard is a fine choice, just read your labels carefully. French’s Yellow is compliant, but beware your Dijon—it often contains white wine, which rules it out during your Whole30.

Nutritional Yeast: YesJust consider your source carefully and make sure the option you choose is gluten-free. Also, please don’t use it to make vegan cheese.

Paleo Bread: NoWhat we actually wanted to say here was, “Hell, no.” Buying (or baking) Paleo Bread during your Whole30 is an exercise in missing the point. We’re asking you to change your food habits, here, not just the ingredients. Bread is as SWYPO as it gets, and is still a nutrient-poor food choice, pushing more nutritious foods off your plate. Finally, bread (even if it is made from coconut flour) is the very definition of “food with no brakes!” This extends to include coconut flour wraps as well. Just say no, and sandwich your meat in a lettuce leaf, portobello mushroom caps, or toasted sheets of nori instead.

Paleo Ice Cream (YoNanas): NoThis. Is. Ice. Cream. Unlike plain frozen fruit, or fruit blended into ice cubes, the only purpose of this confection is to replicate the taste, texture and reward sensation of ice cream. (Don’t tell us you’d get the same satisfaction from a frozen banana because we call your bluff.) Plus the addition of cocoa, nut butters, nuts, or other fruits to your creamy concoction… this is straight SWYPO, and it’s off-limits during your Whole30.

Pancakes: NoSometimes, we feel like if we have to have one more conversation about pancakes, we might explode. No, you can’t have pancakes. Yes, even if they’re just bananas and eggs. First, they are explicitly ruled out in the Whole30 program guidelines. This should be enough of a reason, but in case you’re still wondering why (they’re just bananas and eggs!)…

Pancakes in any form do not encourage success with the Whole30 program. Reaching your health goals depends on committing to both the rules and the spirit and intention of the program. The Whole30 is designed to change your relationship with food, first and foremost. And the psychological impact of eating pancakes as part of your healthy eating, life-changing plan cannot be ignored.

Eating eggs, a banana, and some olive oil is not the same as combining those ingredients into a pancake. There are studies that show that how your brain perceives the food influences satiation. This is often cited with liquid food (smoothies or shakes, as we reference in the back of It Starts With Food), but experientially we see this with whole foods as well, depending on how they are combined. Pancakes bring up a totally different psychological response than frying some eggs and eating a banana. And it’s that psychological response that we are trying to target with the program.

You may not have an affinity for pancakes, but we find that most people who complete our program do best without any of these comfort/trigger/reminiscent-of-the-SAD-stuff-you-used-to-eat foods. So, because we need to create one program that applies to as many people as possible, we rule these Paleo recreations out. In our vast experience, this sets everyone up for the best Whole30success possible. And, of course, what you choose to do after your 30 days are up is entirely up to you.

Potatoes: Yes!We changed the official Whole30 rules in August 2014 to include all varieties of potatoes—white, red, Yukon gold, purple, fingerling, baby, sweet potatoes, yams, etc. Feel free to boil, bake, roast, pan-fry, grill, microwave, or steam them, but no commercially prepared or deep-fried potato chips or French fries. (That’s completely against the spirit of the Whole30.)

Tip: White potatoes pack a whole lot of energy into a relatively small package. If you’re overweight, insulin-resistant or otherwise metabolically challenged, and not very active, you don’t need a lot of extra energy on your daily plate. If this is your context, use white potatoes sparingly in your Whole30 meal plan, if at all. Plus, if you eat mashed potatoes with every dinner, you’ll miss out on a world of colorful, nutrient-dense vegetables to explore. Bust out of your potato rut and discover a newfound love of Brussels sprouts, asparagus, or kale!

Protein Shakes: Almost Always NoAlmost all protein powders (like whey, casein, soy, or pea) contain off-limit ingredients. Besides, anything you can get from protein powder (except maybe chemical extractives, added sweeteners and strange-sounding isolates) you can get from whole foods during your Whole30. In addition, formulated and processed meal-replacement shakes like Shakeology or Visalus are always off-limits. These products don’t even come close to our definition of real, whole food—and they’re packed with off-plan ingredients like pea protein and stevia.

However, protein powder from approved ingredients like crickets (in Chapul bars) or 100% egg white are allowed on the Whole30, provided they contain no sweeteners. As always, though, liquid food is still not encouraged. Got it?

Tip: We want you to spend a month learning to appreciate real food, how it tastes, the work it takes to prepare, and how it works in your body. You can have your shaker cup back in 30 days; for now, focus on starchy veggies and lean protein after a workout. Hard-boiled eggs, compliant deli meat, smoked salmon, or tuna are easy, portable protein sources to take with you to the gym.

Quinoa: NoQuinoa is another one of those pseudo-cereals. While it might not technically be considered a grain, it contains properties that could be similarly problematic to your body, which makes it off-limits for your Whole30. The same guideline applies to buckwheat, amaranth, and other gluten-free grain substitutes.

Safflower/Sunflower Oil: Yes, reluctantly (because sometimes, you have to dine out)
While we don’t think vegetable oils are a healthy choice (understatement of the century), we don’t expressly rule them out on the Whole30. If we did, you’d never be able to eat outside of your own kitchen, because all restaurants use them in cooking. We wanted to create the healthiest program possible, but we also need it to be do-able for those who travel for business or pleasure, or simply want to dine out during the month.

Tip: Eliminate the consumption of vegetable oils at home, even if you’re not on the Whole30, and make sure the rest of your diet is focused on the most nutritious choices possible, especially if you dine out frequently.

Salt: YesFirst, salt makes your food delicious. Second, when you cut out processed and packaged foods, you remove the vast majority of sodium from your diet. Adding salt to your Whole30 plate won’t push you over reasonable sodium limits, and if you avoid salt altogether, you run the risk of an electrolyte imbalance (not to mention serious food boredom). We encourage a mix of iodized table salt and sea salt.

Tip: 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. But remember, salt is an exception to the Whole30 “no added sugar” rules. Without this exception, you’d never be able to eat outside of your own home, because iodized table salt is added to all restaurant and pre-packaged foods.

Smoothies: We’d rather you didn’tThis is a very popular question, with a very unpopular answer. Smoothies (generally made using lots of fruit) are technically compliant on your Whole30, but we strongly recommend against it. Food that you drink sends different satiety signals to your brain than food that you chew. So when you drink your meal, your brain isn’t getting the feedback it needs to tell your body that it’s had enough of what it needs. Plus, smoothies are generally really fruit-heavy, and starting your day off with a liquid sugar-bomb sets you up for cravings, hunger, and volatile energy levels throughout the day. In summary, we’d rather you just eat the food, and skip the smoothie.

Snap/Snow Peas: Yes Snow peas (and snap peas, and green beans, and romano beans) are fine during your Whole30 – even though they’re botanically legumes. The problem with legumes comes when you consume the seed. Snow peas contain a tiny, immature seed, and a big, green pod. As such, we’re not worried about the potential downsides of consuming these “veggies.”

Stevia Leaf: NoWhile it’s not highly processed like its liquid or powdery cousins, the only purpose of stevia leaf is to sweeten something that was not already sweet. This is something we want you to avoid during your Whole30. Instead, learn to appreciate the natural flavors of your foods, and don’t rely on sweet tastes to prop up sugar cravings.

Tahini: YesTahini is a paste made from sesame seeds. Sesame seeds are compliant with the Whole30 program, so tahini paste is too, if all the other ingredients in the paste are compliant.

Vanilla Extract: NoHonestly, we think this ruling is kind of silly (nobody uses vanilla extract for the buzz), but we must be consistent with the guidelines to avoid confusion. The vast majority of vanilla extracts you can purchase for home use (in-store and online) contain alcohol, and the rest contain sugar alcohols. And, since we ask you to exclude alcohol and all forms of sugar from your Whole30, vanilla extracts are non-compliant. (If you see vanilla extract listed as an ingredient, you can count that product out for your Whole30, too.)

Tip: You can use 100% vanilla bean powder in place of vanilla extract. We use it in a 1:1 ratio in recipes (1 tsp. vanilla extract = 1 tsp. vanilla bean powder).

Water Kefir: YesFollowing the same logic as kombucha, we’re okay with water kefir. If you’re making it yourself, do what you can to ensure that the sugar is used by the bacteria (appropriate fermentation time). If you’re buying, avoid those brands with added sugar in the ingredients list.

- See more at: http://whole30.com/2013/06/the-official-can-i-have-guide-to-the-whole30/#sthash.Eq9flf0k.dpuf


Have a great week!

Sugar, Sweeteners & Alcohol on the Whole30

Sugar, Sweeteners and Alcohol
Hi everyone,

Let's hit the the not-so-fun part of the Whole30 - getting rid of sugar, sweeteners and alcohol. Here are some very basic facts about how Sugar, Sweeteners and Alcohol affect our health.

1. These foods can undermine the body's ability to accurately feel satiation. In fact they do just the opposite - they give us the sugar high with no brakes, which leads to a desire to over consume and a complete lack of self-control. Know the feeling? 
2. Hormones can go out of whack because these foods affect your normal hormonal balance. 
3. They can interfere with a healthy gut. I've mentioned this healthy gut issue before and again, without getting too technical, your gut can get "leaky". Here's a great link to more info on Leaky Gut. An unhealthy gut leads to a lot of problems, the biggest of which is increased inflammation. 

"There are some metabolic differences between specific forms of sugar (glucose, fructose, lactose, etc.) but they all have one thing in common: a sweet taste that promotes overconsumption, and no significant nutritive value."  - It Starts With Food

Sugar.  Sugar (including honey, agave and, well, sugar) and Sweeteners are out on the Whole30. (Note: "traditional" paleo allows for agave, honey, date sugar and coconut sugar - so that is something you can look forward to transitioning to after 30 days.)

Alcohol.  I can say a lot of great things about the non-nutritive benefits of alcohol, but this much is true: "alcohol has no redeeming health qualities." It's addictive, leads to poor food choices and interferes with glucose function in the body. Health claims come from the manufacturers of alcohol. I mean, let's be honest, you'd be way better off having grapes or blueberries instead of red wine.


Love,

Tracey

Understanding Seed Oils on Whole30

NO SEED OILS ON WHOLE30

Hi there!

So seed oils is a strict rule for Whole30 and hopefully from this point forward, it might be come a rule for you for life. On the Whole30 you will use Olive Oil. Coconut Oil, Animal Fats and Ghee.  All quotes are from "It Starts With Food", my Whole30 bible:

"Industrial seed oils or vegetable oils are extracted from the seeds of various plants. While these oils come from a variety of sources (peanuts, soybeans, sunflower seeds), they all share two common denominators - a high proportion of polyunsaturated fat (PUFA) and a large amount of omega-6 fatty acids. Diets high in these types of fats - specifically when derived from seed oils - have been shown to directly promote systemic inflammation..."

PUFAs & Omega-6
Some PUFAs in our diet is important, but too much is bad, especially when it's combined with omega-6. So, yikes, that is what Seed Oils contain. How about this nugget:

"Scientists believe our growing PUFA intake from industrial seed oils has played a significant role in the increase of inflammation-related conditions like obesity, insulin resistance, type 2 diabetes and cancer over the past few decades."

Industrially-produced seed oils have been processed to such a degree that they no longer contain any of the natural antioxidants they once had. So what we get is fat oxidation inside our bodies which creates toxicity and harmful reactions.

What to avoid: Canola, chia, corn, cottonseed, flax, grapeseed, hemp, palm kernel, peanut, rice bran, safflower, sesame, soybean and sunflower oils.

What to eat: Olive oil, Ghee, Animal Fats (yum turkey drippings!) and Coconut Oil.

Love,

Tracey

Why no dairy on the Whole30?

"The United States has one of the highest rates of osteoporosis in the world, despite having one of the highest calcium intakes."

Hi everyone,

Click here for an illuminating article on dairy from The New York Times.

Is dairy bad for you?  It really depends on you - and for many, the type of dairy.  The only way to really know is to "reset", which is why we'll be giving up dairy on the Whole30.

Some truth about Milk & Dairy. 

1) Milk is great for babies.  The definition of milk is: "an opaque white fluid rich in fat and protein, secreted by female mammals for the nourishment of their young." So milk is an excellent source of nutrients for newborn.  Whole30's view is once you've grown up, it's no longer needed.  Along with this concept is that WE are not cows, so we don't actually ever need cow's milk.  

2) Dairy's Proteins: Casein & Whey.

Casein, which is also found in concentrated forms in cheese, can cause a histamine, allergic-like response, including headaches, sneezing, GI upset.  Casein, to your body, also looks a lot like gluten.  So if you are sensitive to gluten there's a solid chance dairy is also giving you trouble.  Whey, without getting too technical, causes the body to release a lot of insulin, which can create an unbalanced hormonal response. 

3) Lactose - if you are someone who has trouble digesting lactose, you may experience bloating and GI upset.  

_________

But Isn't it a Great Source of Calcium? 

Calcium is important for bone health, of course, but it's not simply digesting calcium that creates strong bones.  It's calcium absorption.  This whole area is complicated but these are some things that negatively affect the absorption of calcium include hormonal imbalance and inflammation, phytates and not enough protein in your diet.

Other ways to get Calcium?

The calcium found in green vegetables is found to be more useful to your body than in milk.  Kale, spinach, sundried tomatoes, green peppers, broccoli.  And almonds.  

So what am I supposed to use for my coffee?  

Let's hear it for almond milk!!!  Whole30 recommends you make your own almond milk.  I also LOVE cashew milk.  Make sure it's unsweetened.  

What about butter?

Go pick up some Ghee (clarified butter) at the health food store.  Or here at amazon.  It is simply clarified butter and it tastes EXACTLY the same.  My sister made mashed potatoes for Thanksgiving with ghee and no one knew - and we have a tough bunch of critics.

Happy eating!  

Love,

Tracey

Getting Started on the Whole 30 - Eliminating Grains & Legumes

Getting ready for a Whole30?   Please head on over to Whole30.com for the official rundown, but here's my abridged version for all of my friends who are doing this with me in January as well as anyone else who is interested...

First a few words on The Whole30, a 30-day elimination diet and an opportunity to see not only what foods are negatively impacting your health, but also an opportunity to take a look at your relationships with food.  The program is designed around the ideas that food should 1) promote a healthy psychological response, 2) promote a healthy hormonal response, 3) support a healthy gut and 4) support immune function and minimize inflammation. 

Program Rules Eat Real Food. eggs, meat, seafood, lets of veggies, fruit and all of the good fats we discussed the other day. All pronounceable ingredients.

Avoid the following for 30 days:
- Added sugar of any kind, real or artificial
- Alcohol
- Grains
- Legumes (includes peanuts and peanut butter so switch now to almond, and soy sauce which you can switch out to coconut aminos)
- Dairy (only Ghee is approved)
- Carrageenan, MSG or sulfite
- Also, do not recreate baked goods, junk foods or treats with "approved" ingredients

You are not allowed to step on the scale or take body measurements for 30 days! 

Never eat anything you don't want to eat. This is not a punishment.

In this post we'll review Grains & Legumes.

Wait? What?  Oatmeal is good for me!  And so are black beans!  Back away from my Cheerios!

Let me give you some rationale - not my words, the words from the book. 

1) Refined grains, during the refining process, have been stripped of fiber, vitamins and minerals. Sometimes they add those back in but it's not the same.  So what ends up happening is these grains lack most of the original health benefits but still all the calories.  

Think you can't get enough fiber?  Broccoli, carrots, cauliflower, green beans, sweet potato, winter squash, apple, banana, blackberries, orange, pear, strawberries and almonds all contain the equivalent or more fiber per serving than whole-grain bread, oatmeal or brown rice. 

2) Legumes.  Without getting to specific, legumes have phytates (here's a link to another blog post) which bind many of the minerals present in the legume, making them unavailable to our body.    

There also "fermenting" of sugars that occurs in the gut when we consume legumes.  Familiar with what I'm saying?  This is creating an issue with the health of your gut, and when your gut is unhealthy it creates all sorts of other issues in your body.  

3) Soy.  Soy contains phytoestrogens, which are recognized by our bodies as a female reproductive hormone.  The book's authors believe that regularly consuming food rich in hormonally active substances for the general population is a bad idea. (There is a LOT of conflicting information on soy.  I have done a lot of research of my own on soy - and this is one of the areas that I can't get 100% behind.  See here for a wealth of oppositional information from Dr. Weill.)  If you are doing the Whole30, the rule is NO soy in January..

Love,
Tracey

Want to go Whole30 in January 2016?

Hi there!

I have a group of friends that are going to do the Whole30 together starting January 1, 2016.   This blog will take us through the preparation for the Whole30 starting around December 1st with weekly updates, and then 30 Whole Days of tips and recipes starting January 1st.  If you want to join us, please sign up!  I'll be back in touch in just a few weeks.  If you want paleo recipes and other healthy tips in the meantime, please visit me at http://goingthewhole30.blogspot.com.