Hello my fellow Whole 30’ers! Hopefully you have been reading your books. If so, you will already know most of the information below but it won’t hurt to cover the basics of Whole 30 and go over the gray areas…because there are a few. (If you need to catch up click here and here).
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Let’s Clarify the Rules and the Butter
That’s Whole 30 Humor right there…
The No-no’s For 30 Days
Grains (all of them and remember, corn is a grain not a vegetable)
Legumes (a gray area, see below…and remember peanuts are legumes)
Sugar and all sweeteners
No additives (colorings, flavorings carrageenan or sulfites)
No Snacks (gray area)
No weighing yourself for 30 days!
The Definitely Do’s!
Quality poultry, beef, fish and eggs
Tons of vegetables!
Fruit (two closed fist sized servings a day with meals)
Lots of Healthy Fats (see below)
Download a Meal Template here
The Gray Areas
The Whole 30 rules are pretty cut a dry but there are a couple of gray areas that leave people a little confused. Here they are…
Snacking: Who Can and Who Can’t…and What if You Really Need To?
The Whole 30 encourages no snacking because the program is designed to expose your weaknesses and make you keenly aware of what you do too often. Most of us do not realize how often we snack until it is not an option. When you can’t pop something in your mouth every time you walk by the fridge or pantry you realize just how often you do it! The creators of Whole 30 want you to become aware of this and focus on consuming enough real food at meals that you are satisfied, hence the ‘no snacking’ rule. Who are the exceptions to this rule? Pregnant women, athletes in training, children and someone that needs to snack due to a medical condition. If that’s not you (it’s not me) then the program advises no snacking. That said, if you really need to do it on occasion, meaning it’s ‘snack or quit’, just make sure you stay within program rules. I have on occasion ‘snacked’ on my Egg Drop Soup. It’s nutritious, filling (but not too) and has healthy fats that make you feel full.
While butter from grass fed cows is generally considered a nutritious medium chain fatty acid, dairy is not allowed on Whole 30 because it is one of those foods that can cause inflammation in some people. So to get that good fat without the milk solids we use clarified butter and ghee while on Whole 30. Clarified butter and ghee (pronounced with a hard ‘G’) have those good fats without the milk solids. You can make your own or find it at the grocery store. Of course olive oil, nut oils, coconut oil and other unprocessed oils are encouraged. Stay away from vegetable and canola oils. The exception: if you are eating out it is almost impossible to guarantee that your food has not been cooked in off plan oils. So eat out as little as possible and when cooking at home use only approved oils.
On Whole 30 we exclude legumes, this includes beans of all kinds, peas, chickpeas, lentils, and peanuts. Yes peanuts are a legume and not a nut, so they are excluded. No peanut butter, either. The exceptions: green beans, sugar snap peas and snow pea pods.
While smoothies made using ingredients within the Whole 30 plan are not forbidden, they are not encouraged. Why? Because the creators of Whole 30 want you to eat rather than drink your meal. Also smoothies don’t tend to make you feel full for as long as food. BUT: if it works for you to have a smoothie because of time constraints you will not be breaking the rules as long as the ingredients are within the Whole 30 plan.
I Conduct Ongoing Whole 30 Support Groups!
So that’s it! Pretty straight forward right? My next post will be about preparing the week before starting a Whole 30. This is an important one so be sure to check back in. Also, joining the Whole 30 Facebook Page I set up and my Whole 30 Pinterest Recipe Board is a great idea. I offer support, advice, and recipes a lot of amazing recipes.
MAY I PLEASE ASK A LITTLE FAVOR?
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Post tags: Gluten free, grain free, dairy free