Whole 30 Guidelines for BCCF 2015 Wellness Challenge

We start our  Whole30 challenge on May 4th (May the fourth be with you), so prep your food, clean out your fridge and pantry and let’s do this.

The Whole30 Challenge is a 30-day nutrition challenge that takes a Paleo-based approach to eating. Think about eating REAL FOOD!!!! You will eat meat, veggies, some fruit and good fats. While there are quite a few programs that transition people to a Paleo diet for healthier living, we believe Whole30 offers the best programming and foundation for better long-term habits. While dedicating 30 days toward resetting your digestive system is a good start, we believe that the best results will come from longer dedication, as well as learning what personally works for you and your long-term goals through continued experimentation. For those of you who have already been Paleo, this is a great way to get back on track.

A brief overview of the Program:

Here is a brief overview of the guidelines of Whole30, beginning with what you can’t eat. While I prefer not to focus on the “can’t,” omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and enable you to see just how these foods are impacting your health, fitness and quality of life.

1. Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels because companies sneak sugar into products in ways you might not recognize.
2. Do not consume alcohol, in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
3. Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn… for the purposes of this program, corn is a grain! This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
4. Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
5. Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
6. Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
7. In addition, no Paleo-ifying dessert or junk food choices! Do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no “paleo-fying” desserts or junk food – no paleo pancakes, pizza, brownies or ice cream. Trying to replicate junk food with “technically approved” ingredients misses the point of the Whole30 entirely

Exceptions

There are a few exceptions to the rules above. They are:

1. Clarified Butter or Ghee. Clarified butter or ghee is the only source of dairy allowed in the Whole30 program. Plain old butter is NOT allowed, as the milk proteins found in non-clarified butter could impact your results.
2. Fruit juice as a sweetener. A small amount of fruit juice as an added ingredient during your Whole30 is allowed, but this doesn’t mean a cup of fruit juice is a healthy choice!
3. Certain legumes. Green beans, sugar snap peas and snow peas are okay on the Whole30 program. While they’re technically a legume, these are far more “pod” than “bean,” and the benefits of the plant matter far exceed the downside.
4. Vinegar. Most forms of vinegar, including white, balsamic, apple cider, red wine, and rice, are allowed during your Whole30 program. The only exceptions are vinegars with added sugar, or malt vinegar, which generally contains gluten.
5. Processed foods. Minimally processed foods like canned coconut milk, applesauce, tomato sauce, chicken broth or canned olives are all acceptable on the Whole30 – but, avoid anything with carageenan, MSG or sulfites.
6. White potatoes. I was excited to move this item to the “exception” section this year. Last year, Whole30 made the move to allow white potatoes on the program. While you still can’t deep fry them, I know for many of you, this might make things a lot easier!

The good news is that what you can eat is so numerous! Here is the Whole 30 Shopping List. Being on a mostly Paleo / Real Food diet myself, it’s changed not only my relationship with food, but my ability to cook it as well. The program is strict, and we are asking you to fully commit yourself to 30 days with no cheats, slip-ups, bites, or exceptions. The reputation of Whole30 is fully rooted in the rules and guidelines. But it’s only 30 days, a small period in your life that can net amazing results and create a new and healthier relationship with food. You can find the Whole 30 downloads here.

The BCCF Wellness Challenge is $25. Please sign up by this Friday. Body fat testing must be done by Josh, Dan, or Kelly no later than Monday. Kelly will be at the gym from 3:30-6pm Friday to answer questions regarding the Whole 30 Challenge & meal plan structure. Once you have signed up, you will be added to a BCCF Wellness Challenge Facebook Page where recipes, advice, & words of motivation will be posted!

Resources:

Nom Nom Paleo’s Whole 30 Recipes

Good Cheap Eats : Whole 30 Recipes

Primally Inspired Whole 30 Recipes

Clothes Make the Girl : 4 weeks of Whole 30

The Nourishing Home : Whole 30 Meal Plans

Meatified: 30 days of Whole 30 Breakfast Recipes

Life Made Full: Whole 30 CrockPot Recipes

A Girl Worth Saving: Whole 30 Ideas

*Just google Whole 30 & the recipes/resources are endless. There are also several more on Pinterest too.

*Brooke Forner will continue to cook for BCCF weekly. So, if you find this all overwhelming or live a crazy, busy life and need help with your meals for awhile, contact her at 972-921-7060.