It’s a new year, new beginnings and new challenges. So why not start this new year by cleansing and detoxing your body in a fun way with the WHOLE30 Challenge. This WHOLE30 Challenge is not new, and most probably you have heard many people talking about it. it’s actually based on an elimination diet which has been around since the 30’s.
Whole30 Challenge is a program, a movement and a book co-founded by Melissa Hartwig Urban in 2009. If you want to check it out you can get details on their website. It’s a way of giving your body a break from irritants and additives in our foods that we may or may not know about and letting your body heal itself.
It helps eliminate cravings, have more energy, sleep better, heal or understand allergies, help reduce or eliminate chronic pain, digestive issues , and skin conditions and lose weight.
Our bodies are a very complex and amazing machine. We can heal and correct most things that are not working correctly if we give it the correct environment and time. So this challenge is a great way to clean up your diet and give this amazing machine a great environment to thrive.
Why Whole30?
Many of you may know that I follow a very clean diet. I eat low carb, no grains, and almost never any dairy. For me this was a way of life I chose about 3 years ago, that changed my life. Aside from losing weight, it corrected many markers in my blood work and gave me more energy.
I always thought WHOLE30 was not necessary for me as it is basically what I already do. When I decided to do this challenge many people asked me why if I already eat so healthy? Well this is true, however there is still a difference in the WHOLE30 Challenge and it is still a challenge even for me!
So far (I am 1 week in) I have realized how much extra crap is added to our food. As healthy as I thought I ate, while on the WHOLE30 Challenge I am noticing how restricted, or how careful you need to be; especially when eating out, even coffee! It’s not hard it’s just a matter of being more aware.
So far after 1 week, I feel great, high energy, great digestion and no aches and pains. I will keep you posted on my journey in the weeks to come.
Rules of Whole30
The rules are simple. Basically it’s NO grains, dairy, legumes, alcohol, and sugar. For more specific rule details check the official WHOLE30 rules. The tricky thing is to always read labels. You can only eat real foods, no chemicals, no additives, no soy, no bad oils, no sweeteners, no nothing but realy fruits, vegetables, meats, fish and poultry and sme nuts and seeds.
Since this is such a popular challenge there are many recipes out there for idea. Nom Nom Paleo has a lot of great recipes and Pinterest too.
Tips to Succeed Whole30
it’s all in the mind
For some this may seem difficult and it may be, however it is not impossible and the results and feeling you get from eating so clean are totally worth it. The key to succeed is to be prepared mentally. You have to make a 30 day commitment. This is not a few days and quit, and then go back and try again. This is a pure 100% commitment to stick to for 30 days. You will feel amazing I promise, I mean what is 30 days in your life?? I know you can do it.
Once you make a decision this is what you want, and WILL DO, the rest is easy. The mental preparation, and decision is the most important part to succeeding.
Physical preparation in your kitchen
The next step is preparation. Clean out your cupboards and fridge and get all the non compliant foods out. Either donate them, through a big party, or put them somewhere away from your eyes to avoid temptation. For dry goods you can hide them in a closet, and perishables either eat them, or give them to your neighbors.
Re-stock WHOLE30 Approved
Once your kitchen is clean, go shopping and re-stock that house with real food. No packages, no prepared food. Only fruits, veggies, protein, and plant based dairy if it has nothing added to it.
The marketers for healthy food are very enticing and tricky. You must read the labels and make sure there is no soy lecithin, no canola oil, no stevia, no gums, and so on. Remember to check the WHOLE30 Rules every time to be sure. You can also google everything, I find myself asking google all the time, if an item is WHOLE30 approved just to be sure.
Eating Out
Going out to eat is tricky, but now impossible. The ideal is to eat before you go, so you won’t be tempted and can just be social. If you want to eat out a salad without dressing is ok, and any protein on the grill with no added oils or butters can be ok too. To drink a smoothie from a fruit bar can be ok if you know what is in it i.e. they use real fruits and veggies and nothing else. Coffee can also be ok if you do not add any kind of milk unless you know the plant base milks are homemade and pure with nothing but nuts and water in them.
Meal Prep and Menu Plan
Look for recipes ideas and menu plan. You do not want to get home after a long day and have to start thinking of what to make, because you can’t get take-away! Cut up raw veggies so they are ready to eat. Make bigger quantities of things i.e. a big batch of soup, or meat sauce, or tuna salad and keep them ready in the fridge.
Be positive and open minded. It’s only 30 days, you can do it.
Recipe Ideas for Whole30
It’s only been a week, but I have been playing in the kitchen and trying out many new recipes. Here are some pictures of things I made and loved, that are all quick and easy to make.
The key to being successful is thinking of what foods you love and normally eat and look for WHOLE30 approved replacements. If you love eating toast find something you can use as toast instead. If you need something crunchy to munch on look for a replacement for that so you don’t miss it.
I find that using lettuce to wrap things helps a lot, because you get the crunch factor and it is hand held.
Zoodles are also a great thing to use and replace pasta. You can make a tomato sauce or meat sauce or even a veggie based sauce.
Another great substitute for bread/toast is using cucumber slices, or baked sweet potato slices or plantains/tostones. As long as you know the ingredients, and they are WHOLE30 approved, you can use it.
Here are some recipes I have tried so far:
Zoodles and Instant Pot meat sauce by Nom Nom Paleo
Asian Steak Salad by Nom Nom Paleo
WHOLE30 Snacks by the Real Simple Good Life
Creamy Tuscan Chicken by the Real Simple Good Life
Whole30 Soups by Whole Kitchen Sink
Whole30 Pizza Bowl by The travel Bite
Chicken Zucchini Popper by Family Fresh Meals
These are some recipes to get you started. Some of my WHOLE30 recipes I developed are on the way in the weeks to come. Happy cooking!!!