We love Whole30® success stories, don’t you? And we especially love this short but sweet story from Ken K. who navigated his way through the program thanks to his Italian wife’s great cooking, his love of cycling, and despite his longing for just one glass of wine (he held off until dinner of day 31). Go Ken!

In Ken K.’s Own Words…

In December 2012 I was not a happy camper.  Back from business trip to Malaysia, I found myself weighing 221 lbs at 5’11”, bloated, low energy. Sleepy in the afternoon, wide awake at 3:00AM.  My blood pressure was often 140/90.  I skipped breakfast, survived the morning on black coffee, then had a “nutrition” bar for lunch.  When I got home, I’d make a sandwich or two, crack a beer or three, and eat continuously until bedtime.  I looked at some recent photos and decided something needed to change.  I was always intrigued by Crossfit and ran across Whole30 while searching options.  I bought It Starts With Food and dug into some of the scientific references.  Solid stuff!

As an old, club-level cyclist I had looked at a number of nutrition options.  Younger Next Year offered the generic  “Don’t eat crap, and you know what crap is!” approach.  Racing Weight provided a meal-by-meal approach.  Neither took hold for me.  I found that the Whole30 offered a perfect middle ground of rigor and freedom.  Being married to a native Italian, it was scary to eliminate pasta, bread and cheese but liberating to eat my fill of a wide variety of wonderful fresh vegetables, meats and fruit. And my wife’s superb cooking skills made it easier to change our diet.

After emptying the refrigerator of holiday leftover food and champagne on January 1st, I set off on my first Whole30.  I was challenged by business trips to Boston and Kentucky during Week 1, but found sympathetic restaurant staff offering plain protein and double veggies which made for an easy start.  The anticipated longings for pasta and bread that I feared never materialized.  My energy levels were a a bit low in the first 10 days, but I recovered strongly in the third week.

By Week 3 I was experiencing real benefits in improved sleep, consistent energy levels, lack of hunger, and reduced joint inflammation.  This seemed too good to be true.  In addition, my pants were a bit looser.  My palate had changed dramatically, to where plain sweet potato now tasted like candy and subtle differences in kale, collard greens, and spinach wee apparent. (I was longing for a glass of good wine, though!)

By the end of 30 days people were commenting on the positive changes in my appearance and demeanor, but nobody but me could experience the changes inside – greatly improved energy (no more falling asleep in the boss’s afternoon meetings!), sound sleep – either through the night or easily falling back to sleep after a “pit stop”, and zero hunger.  Although I joked about wine for breakfast on day 31, I waited all the way until dinner.

When I weighed after my first Whole30 I was  pleasantly surprised to see a loss of 14 pounds.  This happened without any hunger or real effort on my part – just eating real, delicious, whole foods for 30 days. My cycling activity stayed about the same through this period so all the blame goes to diet quality.

Surprisingly, I did not miss pasta, bread, cheese or sweets during my Whole30 but I did miss the relaxing qualities of wine and beer.  I added these “essential” items back into my diet in moderation but remained strict on eliminating grains, dairy & legumes.  The results were too good to argue!

I am now almost 5 months into my Whole9 life experience and couldn’t be happier.  This week my weight is 186 lbs – a 35 lb drop from the start of the year.  My sleep continues to be excellent, and joint inflammation is low.  Last weekend I participated in the Iron Horse Bicycle Classic and finished in an acceptable 4:06. BP this morning was 115/75.

I’m planning to lose another 10-15 lbs over the summer before a planned bicycle trip to the high mountains of Italy.  In the next few weeks I plan to test reintroduction of pasta, bread and cheese as it is hard to imagine a trip to Italy without these “essential” food groups.

Thank you Melissa & Dallas for compiling this critical nutrition info into such an easy-to-digest package.  It has truly changed my life!

-Ken K., Albuquerque, NM

Do you have a Whole30 Success Story you’d like to share with us? Email whole30@whole9life.com.

Doing our Whole30® program can be hard enough for a first-timer. Doing the Whole30 with a health condition that requires you to rule out even more food than the program calls for can be downright mind-boggling. So today, in preparation for our next official Whole30 starting August 1st, we’ve created some special It Starts With Food Paleo and Whole30 shopping lists for those of you with an autoimmune condition, histamine intolerance, or who are on a low-FODMAP diet.

Autoimmune Whole30

We outlined our complete Whole30 autoimmune protocol in Chapter 21 of It Starts With Food. Those with multiple sclerosis, PCOS, rheumatoid arthritis, and other autoimmune conditions should already be following a general Paleo diet for optimal health, but also have to take additional precautions during a program like the Whole30, as there are foods that may continue to promote inflammation in this population–foods that are considered “healthy” for the rest of us.

Our autoimmune shopping list includes appropriate animal protein sources, vegetables and fruits, and healthy fats for your Whole30, but excludes foods off-limits for our general Whole30 program, and those specific to our autoimmune protocol. We’ve left the foods that you’ll be excluding on the list in a light grey, so you can see exactly what you’ll be purposefully leaving out. This is important, because some “off-limit” foods on this list will extend to others–for example, no tomatoes means no tomato sauce or salsa.

We’ve also included some helpful hints at the bottom of the list–additional foods and other ingestibles that you’ll want to eliminate during your autoimmune Whole30. For a complete explanation of why these specific items are out, refer to Chapter 21 of It Starts With Food.

Low-FODMAP Whole30

We briefly mentioned FODMAPs in Chapter 10 of It Starts With Food. FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols”—a collection of fermentable carbohydrates and sugar alcohols found in various foods, like grains, beans, vegetables, and fruits. FODMAPs are poorly absorbed, thereby “feeding” gut bacteria and causing a host of IBS (irritable bowel syndrome)-related symptoms, including abdominal bloating and distension, excess gas, abdominal pain, nausea, changes in bowel habits (diarrhea, constipation, or a combination of both), and other gastro-intestinal symptoms.

For those who know or suspect they have a sensitivity to FODMAPs, crafting a healthy Paleo diet or Whole30 program can be tricky. Even reputable sources report conflicting information on what foods are safe for those on a low-FODMAP diet. We’ve crafted our list based on two of the most highly respected FODMAP programs in the world, but you should still practice awareness during your Whole30. If symptoms continue even on this low-FODMAP plan, consider keeping a food journal to help you identify other foods that may be contributing to your digestive distress, or consult with a qualified functional medicine practitioner.

Our low-FODMAP shopping list rules out those items normally off-limits for your Whole30 (like milk and beans), and those specifically excluded for their higher FODMAP content. We’ve grayed out those higher FODMAP foods, so you can see specifically what you’ll be leaving out.

For more information on FODMAPs, see Shepherd Works, or the Stanford University Medical Center. (Ignore their recommendation to eat gluten-free waffles, however.)

Low-Histamine Whole30

Histamine is a chemical which occurs naturally in certain foods.* It’s also one of the chemicals that is released in the body as part of an allergic reaction, causing the typical allergy symptoms, like ‘itching, sneezing, wheezing, and swelling. (Many over-the-counter allergy medications contain an antihistamine.) We have an enzyme which breaks down the histamines found in food, but some people have a low level of this enzyme. When these people eat too many histamine-rich foods, they may suffer ‘allergy-like’ symptoms such as headaches, rashes, urticaria (hives), itching, gastro-intestinal upset, asthma, or eczema. This is called histamine intolerance.

*Certain foods are also able to stimulate the body’s own natural release of histamine. These are called “histamine liberators.”

If you are one of the 1% of people with a histamine intolerance, your best recourse is to follow a Paleo + low-histamine diet. Our low-histamine shopping list eliminates all histamine-rich foods not allowed on the Whole30 (like cheese), and excludes additional histamine-rich “Paleo” foods. Pay special attention to the notes at the bottom of the list, as some specific types of foods (such as cured or smoked meats, canned foods like salmon or tuna, and fermented foods like sauerkraut and kombucha) should also be avoided.

For more information on histamine intolerance, see this incredibly detailed article from Jamie Scott, of Whole9 South Pacific.

Get Ready, Get Set, Whole30!

We hope these additional resources help you prepare for your Whole30, whether you’re starting today (June 17th) with Whole9 Envoy Stephanie Gaudreau (join her Stupid Easy Whole30 here), or joining us for the next official site-wide program on August 1st.  And as always, leave questions or feedback below in comments.

When we think of commercial Alaskan fishing, we see a dramatic “Deadliest Catch” scenario play out in our heads: dark, stormy skies, turbulent seas, and foul-mouthed men with long rugged beards.

However, we have been assured that this is not always the case. Meet our newest Whole30® Approved partner, Loki Fish Co.

Things We Love About Loki

It’s a family thing. Loki is a family-owned and operated business headquartered in Seattle, Washington.  Founded in 1979 by Pete Knutson and Hing Lau Ng, the company has grown to include the couple’s sons and even a few family friends. With two company boats – the Loki and the Njord – and in cooperation with two others, Loki’s crews harvest wild caught salmon and halibut from the waters of southeast Alaska and Puget Sound.

They give the ocean, and their catch, the utmost respect. While we believe that eating animal protein makes you healthier, we think it’s really important to raise and slaughter them ethically and with respect.  So do the folks at Loki Fish Co.  They only fish in areas certified as sustainably by the Marine Stewardship Council. All of their fish are wild-caught in their natural environments using size-appropriate gillnets. This helps minimize the amount of bycatch – unintended species caught – in the net. Once caught, the fish are handled with care, dressed on board the ship and quickly chilled to avoid long holding times and potentially unhealthy conditions for the fish (and you).

It’s all in the delivery. Loki’s salmon is directly marketed to stores and restaurants throughout the Northwest, and is available for purchase in their online store. They only sell the fish they catch, and the family is directly involved in every step of the marketing process to ensure that the highest quality standards are maintained.

The Whole30 Loki Salmon Store

Want to get your hands on some Loki salmon? We bet you do! Lucky for you (and us) they’ve created a Whole30 Approved section in their online store. Just head on over there and take your pick of gorgeous salmon products. (Robin’s kiddos really enjoyed the canned salmon with homemade mayo).

Even better, visit http://lokifish.com/store-whole30.html and take 10% off of your total order from now until June 30th with the promo code “whole30″.

A Loki Fish Co. Recipe

Wondering what to do with those gorgeous salmon filets once you get them?  Here’s a recipe Robin created for her first taste test. (It was also her first time ever cooking salmon. Can you believe that?)

Simple Pistachio Crusted Salmon (serves 2-4)

Ingredients

• 2-4 60z. Loki salmon filets
• 1/4c sunflower seeds
• 1/4c pistachios
• 1/2 tsp each garlic powder, paprika , salt and pepper
•  1 tbsp each of homemade mayo and lemon juice

Directions

My, my how time does fly!

Exactly one year ago today our book, It Starts With Food, was released into the world, and we haven’t looked back since. We are so grateful to all of you who have purchased ISWF, as well as those who have left reviews on sites like Amazon.com or who’ve done reviews on your own blog. Every day we are humbled and blessed to hear your life-changing stories and experiences. Thank you so much for taking this journey with us and for continuing to spread the Good Food word.

What better way to celebrate this big day than to share an updated success story with you all. One of our favorite testimonials of all time - Gerry C. – sent us her newest progress report. Prepare to be shocked by her results! Let’s just say she’s kicking butt, looks amazing, and her health has improved so much that she is impressing all of her doctors. Go Granny Gerry!

In Gerry C.’s Own Words…

Many members of my family, and some of my church friends are now on the Whole30® and doing well. I will encourage them to share their stories with you. And I am going to really encourage my 16 year old grandson to share his story. He started January 2nd and has made it his own. He doesn’t let anyone get him off track.  He is amazing, and now has the clearest skin of any teen I know. It is so wonderful to see the changes in him, even in his attitude. He told me in March that he does not weigh himself much, but his goal was to lose an Olsen twin!

Thank You!

Gerry C., San Jose, CA

Header images courtesy of The Clothes Make the Girl and Paleo Spirit.

One of the most active sections of our free Whole30® Forum is the “Can I Have…” section. This is where Whole30’ers ask about ingredients that they wish to include as part of their Whole30 program—things like bee pollen, mesquite flour, or banana almond pan-fried discs.*

Sometimes, we wonder if people really want to eat these things, or if they’re just trying to stump us.

The forum is a great venue for these kinds of questions, but it can be a bit cumbersome to search, and as new people are joining every day, the same questions are asked over and over again. So today, we’re going to give you all of the most common “Can I have…” questions and answers all in one place, along with our most helpful tips to maximize your Whole30 success.

Note, anything in italics below are not official “rules” of the Whole30—they’re just suggestions from us to you, based on our experience, and the experience of the 100,000+ people who have done our Whole30 program in the last four years. So, you know, you don’t have to accept our helpful suggestions… but you probably should.

*Yes, yes but only if you’re not baking with it, and every time you ask us about pancakes on the Whole30, Ryan is sad. 

Before You Ask, “Can I Have…”

Before you even read this list, please make sure you’ve done the following: 

Read the Whole30 Program details.

No, really read it. Don’t ask if quinoa is okay, because we spell it out clearly right there in the rules.

Read your labels.

Before you ask whether Cholula hot sauce, Tessemae’s balsamic salad dressing, or a  banana über bar* is compliant, read the ingredient list! If all of the ingredients are okay, the food is okay. If it contains an off-plan ingredient, then it’s out for your Whole30.

*Yes, yes, and no, because of the added sugar.

Remember, added sugar is about the ingredients, not the nutrition label.

The amount of sugar listed on the nutrition label has nothing to do with whether something is Whole30 or not. Nutrition labels round to the nearest full digit, so just because something says “0 grams” next to “sugar” doesn’t mean there’s no added sugar! Look for any form of sugar (real or artificial) in the ingredient list. If it’s there, it’s out for your Whole30.

On the Whole30, Can I Have… 

Almond Flour: Yes

Yes, you can have almond flour, 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, 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.

Almond Milk: Make your own 

Though 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: Yes

Arrowroot 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 labels

It’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: No

Buckwheat 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: Yes

These “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.

Citric acid: Yes

This is a common and acceptable additive in canned or jarred foods, like tomatoes or olives.

Coconut flour: Yes

Yes, you can have coconut flour, 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, 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 labels

Most 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: Yes

Yes, 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, creamy caffeine. Technically, we suppose, you could do this and still stay compliant, but we really wouldn’t recommend it. 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?

Chips: We’d rather you didn’t

It’s possible – some might even say 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 pretty 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 the rest of your plate with vegetables”), and even harder to stop yourself from eating them when the designated serving comes to an end. In fact, for most of us, chips of all kinds are a bonafide food-with-no-brakes. So these chips fall into that deep, dark area of less-healthy foods with technically compliant ingredients. Eater beware.

Dark Chocolate: No

Anything 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: Yes

These “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.

Fruit Juice: Yes, in small quantities to flavor dishes

Fruit 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, 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: Yes

This is a common and acceptable thickener, often found in canned coconut milk.

Green Beans: Yes

The 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: No

All 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 own

You’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! Check this how-to video from Melissa Joulwan, author of Well Fed.

Mustard: Read your labels

Mustard 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: Yes

Just 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: No

What 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!” Just say no, and sandwich your meat in a lettuce leaf, portobello mushroom caps, or toasted sheets of nori instead.

Paleo Ice Cream (YoNanas): No

This. 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: No

Sometimes, 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.

Protein Powder/Shakes: No

Almost all protein powders (like whey, 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.

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: No

Quinoa 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: Yes

First, 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.

Smoothies: We’d rather you didn’t

This 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: No

While 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.

Sweet Potato Fries: Make them yourself

While you could technically eat sweet potato fries at a restaurant (as long as they were fried in compliant oil, and not doused with sugar and cinnamon), that’s really missing the point of the Whole30. (And anything deep-fried in vegetable oil is be default unhealthy.) A better, more compliant alternative is to make “fries” at home, using coconut oil, duck fat, or ghee, and baking them in the oven instead of deep-frying them.

Tahini: Yes

Tahini 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: No

Honestly, 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: Yes

Following 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.

Want to Ask Your Own “Can I Have…” Question?

Post it in comments, and if it’s a common one, we’ll add it to our list.

We are looking for a part-time, local office administrator to help us with daily tasks associated with Dallas’ functional medicine practice. His services are currently available on a referral-only basis (this will be changing soon), but increasing demand has been outpacing our ability to keep up with the associated administrative tasks. For this position, administrative duties can be performed primarily from home, but all applicants must be local to Salt Lake City, Utah.  Please note, this is NOT a nutrition-related position, nor an internship.  We just need some help taking care of some back-end business tasks.

Essential Duties

The Office Administrator oversees and performs all office duties related to client registration, chart compilation, receiving client payments, billing transactions and clinic bookkeeping procedures.

The Office Administrator has primary responsibility for all of the following tasks:

• Management and maintenance of client database and files
• Management of appointment calendar
• Processing client supplement orders (filling orders, mailing orders to clients)
• Management of wholesale supplement supply reorder and stocking
• Management and maintenance of monthly billing of accounts receivable

Qualifications

Ability to perform the duties described above. A typical means of acquiring those abilities would be:

• Experience managing multiple projects simultaneously
• Ability to effectively to prioritize and manage time independently
• Excellent organizational skills
• Excellent communication skills
• Prior administrative assistant or office management experience preferred

Requirements

• Knowledge of English grammar and composition; records management; business communications; administrative practices and procedures; general office practices and procedures.
• Skill in keyboarding; business office software applications (e.g., Microsoft Office) especially MS Excel; operation of personal computer and office machines (e.g., printers, scanners).
• Ability to: deal with problems involving several variables; apply principles to solve practical, everyday problems; interpret instructions in written or oral form; write routine business letters following standard procedures; complete routine forms or records; schedule appointments.

To Apply

Email your resume and cover letter to headquarters(at)whole9life(dot)com (with a subject line of “Whole9 Office Administrator”) by Monday, June 17th. Interviews will be conducted via Skype.

Note: We received the following success story from our Whole9 Seminar Team members Nick Kirkes and Rachel Miller who own Inner Strength Indy. Nick and Rachel have been using the Whole30® program to lead their gym members toward a healthier overall lifestyle – case-in-point, Cheryl, who is the mother of one the gym’s long time members (and up and coming coach) Emily Felton.

Cheryl’s Story In Her Own Words

My name is Cheryl and I am a 56-year-old preschool teacher.  As you can imagine, working all day with young children requires an abundance of energy. I would constantly find myself dragging home from work and just collapsing into the recliner for an hour or longer every day, eating whatever sugar-filled snacks were handy.

It seemed like ever since I turned 40 I had slowly started gaining weight each year, until I was now about 35 pounds overweight. This is quite substantial given the fact that I am only 4’11”. I assumed this was all just a part of the aging process and my slowing metabolism – normal stuff.

When my daughter, Emily, and I would go shopping together, I was always complaining about my feet hurting, and I never wanted to try on clothes because nothing looked good on me anymore. Emily and her husband began the paleo diet over a year ago and she was always telling me about all of its great health benefits and urging me to try it. I really didn’t understand everything about paleo, but I knew that it eliminated the sugars and treats that I craved and didn’t feel like I could live without.

Emily persisted, however, buying me It Starts With Food for Christmas. (I thought: Seriously? This is my Christmas present?) Finally, just to appease her, I agreed to do the Whole30 program beginning January 1st. In the back of my mind I was actually thinking that I would try it for a week or two just to pacify my daughter, but I became truly challenged, however, when my son said to me “Mom, you’ll never make 30 days. I give you a week, maybe two at the most”.

I decided right then that no matter what, I HAD to complete the full 30 days…then I could go back to my sugars and treats.

The first two weeks were such an abrupt change from my normal eating habits that I found myself mourning the loss of my treats and sugars. Meanwhile, my husband, who was not participating in the Whole30, was not too sure about all of this and was supplementing his meals with the not-so-healthy foods he had been used to eating.

By the third week, however, my life began transforming! Instead of shuffling home from work and collapsing in exhaustion, I was now full of energy. I was hurrying home to go for 2 mile walks. For years I had had trouble sleeping, and many times had to rely on sleep aids, but suddenly I found myself drifting right off to sleep at night and waking feeling completely rested. Did I mention that on Day 21 we celebrated our 36th anniversary? Surprisingly, my husband, who normally loved to go out to eat, asked that I cook dinner because “nothing we could get in a restaurant would be as good as the food we’ve been eating”.

At the end of the 30 days my skin and hair were noticeably softer, and best of all my feet no longer hurt. Those benefits alone were enough to convince me that I wanted to continue eating this way. However, when I stepped on the scale and found I had lost 10 pounds in one month, well, that was the icing on the cake…so to speak.

It is now four months later and I am happy to say I am completely paleo. I have lost 35 pounds and now love trying on clothes since I’ve gone from size 14 to size 2! My coworkers are all running me down begging for information on my diet. I am constantly referring them to It Starts With Food, and several of them have started following the eating plan. And my Husband? Well, besides being my biggest advocate, he has also lost 30 pounds and has more energy than he has had in years.

I have only one regret about the Whole30…that I didn’t start it a year ago for my son’s wedding. I didn’t realize It Starts With Food would the best Christmas present I’ve ever received!

A Note From Cheryl’s Daughter, Emily

The two before pictures of my Mom I sent you guys were literally the only ones I could find that we had taken in the past 2 years because she never used to like to take pictures of herself. When I showed her the before and after photos of her side-by-side, she thought that I had edited the before photo. Even she couldn’t believe the difference! Also, my Mom and I are now planning on doing a 5k race together this summer. This was her idea, something she would never have suggested before. So proud of her!

Do you have a Whole30 Success Story you’d like to share with us? Email whole30@whole9life.com.

From Whole9, as a preface to our Manifesto series:

As we wrote in It Starts With Food, “We have a theory about food that directly influences the rest of this book. The food that you eat either makes you more healthy or less healthy. Those are your options.”

Of course, we spend the rest of the book explaining why a concept that sounds so simple is not that simple at all in practice. That’s why our Good Food recommendations are based on not just one foundation, but a combination of three:

Based on the science as we understand it today, and our vast clinical experience with the tens of thousands of people who have completed our Whole30 program, we make some general recommendations as to which food groups may make you less healthy. The discussion of dairy*, however, has no simple, black-and-white answers. There are many functional components of dairy that, depending on the source and the individual consuming it, could be highly problematic, generally benign, or even beneficial.

Below, we’ll outline the basics of our case against regular consumption of dairy, based on the potential downsides. But until you undertake your own self-experiment (via the Whole30) for yourself, you’ll never know for sure how consumption of dairy products are affecting how you look, how you feel, and your quality of life.

*While the vast majority of dairy consumed in the United States is from cows, you can also apply these concepts to sheep or goat milk.

Milk: The Perfect Food (in Context)

Milk is an excellent source of energy and building blocks to rapidly grow mammals that are too young to eat adult food, such as grass (cows) and a wide range of plants and animals (humans). Until a mammal’s digestive system has completely developed and it can eat whole food, mother’s milk supplies optimal nutrition.

But mother’s milk is not just an inert supply of carbohydrate, protein, and fat—though it contains significant amounts of all of those macronutrients. Milk is an energy-dense hormone-delivery system–a blend of bioactive substances that not only promote aggressive growth of a very young mammal (doubling or tripling bodyweight in a very short period of time), but also ensure the complete development of the young one’s immune system. In this context, milk is the perfect food, and the perfect messenger.

However, when the biological messages intended for a calf are being received loud and clear by your adult human body, they are far less appropriate—and potentially downright harmful.

Milk Proteins: Casein and Whey

Casein makes up about 80 percent of total milk protein, and acts as a source of amino acid building blocks. In addition, protein sequences embedded in casein’s molecular structure are released during the digestion process and send a message from mother to young. The effects of these potently bioactive “food hormones” from another species on human adults remain largely unknown.

Casein, especially when it comes from aged cheese, also causes a specific type of immune system reaction called a histamine response . Histamine intolerance can cause headaches, GI upset, exacerbations of asthma, and seasonal allergies. It is unclear what percentage of the population has this response, but until you have completely removed all dairy proteins from your diet for a period of time, you won’t know whether or not you are affected.

Finally, casein shares some structural similarities with components of gluten. This means that gluten-sensitive individuals (including those with celiac disease) are less likely to tolerate casein-containing dairy products. Research suggests that at least 50 percent of celiacs are also sensitive to milk.

The other major category of milk protein is whey. Whey is a blend of multiple types of smaller proteins and hormones, including immunoglobulins, insulin, insulin-like growth factor 1 (IGF-1), estrogens, and other growth factors. (Remember, milk is a powerful growth promoter!) For this reason, milk is a highly insulinogenic food, which means that the combination of lactose plus whey dairy proteins causes the release of very large amounts of insulin when consumed.

The remarkably large amount of insulin secreted in response to milk and whey protein intake may prove problematic for those with metabolic syndrome, as in this population, it does not promote a healthy hormonal response. Anyone seeking to improve insulin sensitivity (or avoid becoming insulin resistant) would be best served by avoiding dairy products.

Insulin is not the only potentially detrimental hormone increased by milk. Milk consumption also significantly elevates IGF-1, another powerful growth-inducer. IGF-1 promotes growth in children, but it is also associated with promotion (or indirect facilitation) of various cancers, such as breast, colon, and prostate. Of course, we’re not saying that if you drink milk, you’ll get cancer, but if you’re at high risk, consuming substances that increase the growth of cells, including abnormal cells, seems unwise.

Milk Sugar: Lactose

The carbohydrate component of dairy products can also pose problems. The kind of carbohydrate found in milk is called lactose. While there are not huge amounts present in milk (and some other dairy products have very little because of processing), lactose is an issue for a surprisingly large percentage of people.

If lactose cannot be properly digested, bloating and gastrointestinal upset may result. In addition, consuming even small amounts of lactose may contribute to an imbalance of gut bacteria, promoting dysbiosis. In addition, many people who consider themselves lactose-intolerant (by observing that dairy makes them feel poorly) may have a sensitivity to dairy proteins as well.

Milk Fat: Butter and Heavy Cream

You may have noticed that we haven’t expressed any specific concerns about dairy fat. We consider pastured, organic butter (especially when it’s clarified) and heavy cream as generally healthy choices.

Research studies that compare full-fat dairy with reduced-fat dairy demonstrate better health outcomes with full-fat dairy. This is not an endorsement of whole milk—these benefits are largely due to the health-promoting properties of dairy fat. As one example, pastured, organic butter contains little to none of the protein fractions, growth promoters, or hormones found in milk but has many beneficial compounds including vitamin K2, conjugated linoleic acid (CLA), and even those famous omega-3 fatty acids. You can further ensure butter is a healthy choice for you by clarifying it, thereby removing any of the potentailly problematic milk proteins.

What About Raw Milk, Fermented Dairy, and Calcium?

Proponents of raw milk will say that raw (unpasteurized) milk is a superior choice, since the pasteurization process destroys enzymes (such as lactase) that help digest some components of the milk. However, aside from those issues, all of the other concerns mentioned above still apply to raw milk.

Fermented dairy (such as yogurt or kefir) does have some advantages over regular milk. Since the bacteria in these foods have broken down a significant amount of the lactose and dairy proteins, people generally have greater tolerance for it. The most commonly cited benefit of fermented dairy is its health-promoting bacteria, which help to maintain the balance of gut bacteria. While you can obtain some benefits from consuming these bacteria, the delivery mechanism may still prove imperfect, and individual tolerance varies greatly.

We address the issue of how to maintain strong, healthy bones without consuming dairy in our article, What About Calcium?

It Starts With Food

These manifestos are not intended to be a comprehensive dissertation of our research or recommendations. For more information on the psychological impact of our food choices, the effects of grains on health, and scientific references used to support our position, please refer to our book, It Starts With Food. For more articles in this series, visit our Manifesto series.

If you’ve been following us for any amount of time then it’s likely that you’re already familiar with the awesomeness that is Pure Indian Foods ghee – a Whole30® Approved, lusciously delicious cooking (and just plain eating) fat. Recently, owner Sandeep Agarwal launched a new product called PRIMALFAT™ Coconut Ghee.

Wait, did you just do a double-take?

Yah, that’s right, we said Coconut. Ghee. As in half organic virgin coconut oil and half organic grass-fed ghee. Blending coconut oil, which naturally has a lower smoke point, with ghee, increases the overall smoke point of the product making it ideal for all of your cooking needs.

Don’t worry, we’ll wait to continue while you dab that drool off your chin.

We were lucky enough to get a few samples of this lovely gem in the mail not too long ago (in fact, a jar of it was coveted by certain members of the Whole9 Seminar Team during our weekend getaway), and Sandeep shared one of his favorite recipes with us so we could try it out in style. So, without further ado, please feel free to steal this meal…

Creamy Mushroom Soup

Serves 4

(Serve this soup as a first course to a great meal, or alongside a salad.)

2 tablespoons PRIMALFAT ™ Coconut Ghee
1 large leek, trimmed and sliced
1 pound fresh gourmet mushrooms, such as shitake, Portobello, Oyster, or Crimini, coarsely chopped
Salt and freshly ground black pepper
3 cups chicken or vegetable stock
½ cup organic coconut milk
1 tablespoon Grass-fed Organic Garlic Ghee
1-2 tablespoons minced fresh chives

Heat a large soup pot over high heat. Once the pot is hot, add Coconut Ghee and swirl the pan. Add leeks and mushrooms (we also added 2 cloves chopped garlic), salt and pepper. Stir often, for about 10 minutes as the mushrooms cook, releasing their liquid. Carefully add the stock; bring to a boil and reduce heat to simmer for 10 minutes. Puree the soup in a blender, adding more stock if a thinner soup is desired. Return to pot and stir in cream or coconut milk along with Garlic Ghee. Serve garnished with chives and a fresh grind of black pepper.

Bonus Good Stuff for Whole9 Readers

Now for the best part of this post: Until June 13th, Pure Indian Foods is offering the Whole9 community a sweet discount. Use coupon code WHOLE9 to get $6.50 off any purchase over $15 at www.pureindianfoods.com, as long as your order includes at least one jar (any size) of PRIMALFAT™ Coconut Ghee. You will be eligible to receive additional discounts also as mentioned on their website (e.g., Buy 6 jars, get 5% off; Buy 12 jars, get 8% off).

 Already tried PRIMALFAT™ Coconut Ghee and have a favorite recipe of your own? We’d love it if you’d share in the comments below!

Photos courtesy of Erin Handley, Erin Kay Photography.

**This is an updated version of the original Buttercup post, written for the Urban Gets Diesel blog.**

The subjects of rest, recovery, over-training and injury are hot topics in any health-minded community.  Debating, “Should I rest or push through it?” is never-ending, and a quick Google search, message board scan or poll of the coaches in your gym will provide you with rationale to back up whatever decision you choose to make.

A while back, a popular fitness message board entertained this discussion, with one participant writing, “It always seems to me that pain and discomfort are inevitably handled the wrong way by most people. Either you are like most of ‘us’, and you’re really tempted to (and often do) train through it.   The (other) kind of people…are the kind that use pain or discomfort as an excuse to give up the program all together. So why is it that we all deal with discomfort in different – but wrong  – ways?  Those that need rest often don’t take it, while ‘they’ use it as an excuse to throw their hands in the air and give up.”

What the author was proposing is that both groups – the hard-core, elite athletes and the recreational, less committed exercisers– handle over-training in the opposite fashion. “We” (the dedicated) push through the pain, even when severe, while “they” (the lazy) choose to bail under only mild duress. From this, it sounds as though the motivation for both sets of actions – pushing through and bailing – are polar opposites.

Upon thinking about it further, however, we propose that both groups are, in fact, doing the same damn thing.

Two Sides of the Same Coin

For some, a little bit of pain (usually in the form of delayed onset muscle soreness, or DOMS) is an easy excuse to abandon a program altogether. For those who aren’t committed, aren’t motivated, aren’t excited about hitting the gym, skipping their workout (or a week of workouts) requires the least amount of effort, and is quickly justified to themselves and others. “Better safe than sorry” is far easier to tell yourself than, “Suck it up, buttercup”, despite the fact that low-intensity recovery days are often helpful for general muscle soreness.

After you gain experience with training, however, you’ll know the difference between DOMS and over-training, being beat up and being injured.   Where you go wrong is ignoring that difference, and continuing to train through more serious conditions. See, your path of least resistance is to ignore the pain, weakness or illness and simply push through it.  Wait, hold on, you protest… that doesn’t sound easy!  That sounds like you’re toughing it out and taking the harder route.  Sounds like it, maybe… but it’s not.

It’s Still the Least Resistance

First, by pushing on (even when you know you shouldn’t), you can then maintain your Training Plan. The alternative  is to take an unscheduled rest day (gasp!), and deal with the consequences of having to abandon The Plan.

So you will ignore pain in your shoulder if it’s press and pull-up day, because, well… it’s PRESS AND PULL-UP DAY. And if you miss that, then when are you going to make up that workout? Because you can’t skip deadlift day. Or squat day. Or kettlebell day. Maybe you could do two workouts on Saturday, but even you know that doesn’t sound very Smart. So given all of these competing, confusing, seemingly unsolvable issues… it is easier just to stick to The Plan and train through the pain.

Going Mental

Spontaneous and unwelcome days off can wreak havoc on your constitution. We heard one gym-goer describe it like this: “Often (extra rest) can far surpass actual physical discomfort or pain. I know I need to rest, but my brain says – you are a wuss, you should just suck it up and do the workout, no pain no gain”. Successfully making it through an unplanned rest day is, for most, an exercise in mental discipline. You feel weak, lazy, fat, slow. You feel like a quitter, a slacker, a tourist in FitnessTown. And that little voice inside your head can be pretty persistent… which makes it even easier to just say, “Screw it, I’m going to the gym anyway”.

However… that course of action is no different than the other side of the coin, where the non-athlete would abandon the entire week’s efforts because of one day of discomfort.  The “difference” is often erroneously perceived because it appears as though you are so dedicated that you can will yourself to train through anything.

But pretending your over-trained, injured, or sick status simply doesn’t exist is taking the lazy way out… and in essence, no different than giving up entirely.

You Don’t Get Fitter When Training

And just like your actual exercise, recovery is an active process, and requires serious effort. You have to devote time and energy to my recovery – you have to get enough sleep, eat enough high quality food, drink enough water, stretch, foam roll and care for your muscles. You can’t just sit back and expect it to happen all by itself – yet that is what you are trying to do, every time you decide to blindly follow Your Plan despite being over-trained, ill or injured. So the next time you’re thinking about taking the lazy way out, remember this – your recovery deserves just as much attention as your physical training, and demands just as much mental discipline.

Which means that, “Suck it up, buttercup” may just need to be the mantra for your next REST day, too.