It’s that time of year again! The January Whole30 is (almost) here!
To many, the Whole30 seems like a daunting undertaking. Well, I’m here to tell you that it absolutely is, but in the best way possible, because it is absolutely life changing.
I did my first Whole30 in May of 2013. At the time I was testing the waters of Paleo and down almost 100lbs in my weight loss journey. I felt great, but I knew I could feel better. Back then, Whole30 was not as well known as it is today, so I was keen on doing my research before I began. I started with the original Whole30 book, It Starts With Food, and from it learned not just about the program, but the science behind why it works. I convinced my mom to do it with me, and through the sugar flu and the cravings, we completed our first Whole30 together. It was a challenge, but by the end of it, I was sleeping better, more focused in my work, and overall, happier.
Over the years, I would do a Whole30 for a number of reasons: to reduce acid reflux, to decrease the pain I felt from monthly cramps, as a reset post vacation, and most importantly, to fix disordered eating. With every Whole30 I’ve done, I’ve learned something new about my self, my eating habits, and the incredible, miraculous way my body works.
Since my first Whole30, the program has increased in popularity and reach and with good reason. It truly changes you! Over the years, whenever my friends or family members would reach out to me with information on how to get started on the program, I would email them a PDF dubbed the “Whole 30 Welcome Packet,” filled with helpful tips, resources, and my favorite recipes. Today, I’m sharing them all in detail in this post.
If you are starting the Whole30, I want you to do this first: drop your shoulders, close your eyes, and take a deep breath. As you exhale and open your eyes, and tell yourself ” I got this.”
Because you do. You are absolutely going to crush your Whole30.
BEFORE YOU BEGIN
MENTALLY PREPARE.
You are about to embark on a huge change. One that will change your health and your life.
Do not panic.
Instead, before you begin, take some time to mentally prepare for the next month. I usually give myself a pep talk that goes something like “Hey, this make suck for a little, but I have to push through it.” I hate when trainers say “push through the pain” in a workout, but in this case, you have to. Your body will sometimes feel like it’s rebelling. You will miss non-compliant foods. You will feel like garbage the first few days. But all of that just means the program is working. The best part is that after a few days, things start to stabilize and soon the program becomes routine. Be willing to go through and know that there really is a reward at the end.
REAP UP ON THE PROGRAM.
The OG Whole 30 book, It Starts With Food is great for learning the science of the program, why it works, and why certain foods are considered inflammatory and how they affect our body. I highly recommend reading it at some point, but if you are just getting started/brand new to the program, The Whole30: The 30-Day Guide to Total Health and Food Freedom is the best place to start. It contains a condensed version of It Starts With Food when it comes to the “why” of the program, but also contains testimonials, a step-by-step guide, as well as over 100 recipes that are easy as they are delicious to prepare.
Another great resource? The Whole30 website. Even if you don’t read the book, the website has everything you need to get started and to stay on track. Here are a few links to get started:
Whole 30 Program: EVERYTHING you need to know about the program! The why, the rules, what you can eat, what you need to avoid, and why you need to should give it a shot.
Whole 30 Downloads: From shopping lists, to meal templates, and how to navigate the program when away from home, these guides are key to success! Save to your phone, iBooks, Dropbox, print, whatever! Just have copies on hand of these guides for quick reference.
Testimonials: Wether you need it for a little push before you begin or encouragement down the road, reading through the testimonials is a great way to get you pumped and keep you on track. You can even search by specific symptoms or conditions to see how others have had success with the program.
GET PLANNING AND SHOPPING.
At this point you are hopefully excited about the 3o days ahead of you. You know about the program, you’re inspired, and you’re ready to go. Now it’s time to head to the grocery store to shop. Before you go, take a few minutes to get an idea of some recipes you want to make and other items you will need in your first week. (Start small and keep the recipes simple if cooking isn’t your thing yet.) Make a list of what you need, and then head to the store. (Or use the shopping list mentioned above!)
As you shop, make sure to check those labels to make sure that all the ingredients are compliant! Things may take a little bit longer than usual as you check to make sure that the tomato sauce or bacon doesn’t have sugar or preservatives in it. As the weeks go on, it gets easier, and you will breeze through your shopping trips. Before you know it, your first Whole30 shopping trip is complete!
MEAL PREP, MEAL PREP, MEAL PREP!
There are a few things that make a successful Whole30, but in my opinion, preparation in the form of meal prepping is number one. Unless you followed a typically Paleo diet before, this way of eating and preparing food will be brand new and take some getting used to. But it’s not hard to do, especially when you have an idea of the meals you would like to prepare and the ingredients on hand. Having a few meals prepped ahead of time will save time later on and eliminates the question of “What am I going to eat today?”, especially on Day One. For example, I always have salmon cakes prepped because they freeze well/thaw quickly, take less than an hour to prepare, and are delicious anytime of day. Most importanly, it keeps me on plan and on track.
JOIN THE FORUMS!
The Whole30 forums are an incredible way to not just meet others on the program and find new recipes, but to get encouragement to stay on track. Two years ago, I had to start my Whole30 over because I wasn’t careful and bought pasta sauce with sugar. (Always check your labels!) I found that the feedback I received after introducing myself in the forum and explaining what happened gave me the motivation to keep going. (I was a week in and wanted to quit.) The forum is a safe space to ask for any advice or help that you may need, and best of all, it’s free!
DURING YOUR WHOLE 30
PREPARE YOURSELF FOR CRAVINGS, ROUGH DAYS, AND WEIRD AF DREAMS.
As you ween off sugar and your body adjusts to this new way of eating, it will react. You will feel tired, hungry, and incredibly irritable. In general, you will just feel terrible. You will want to give in to your cravings and quit, but don’t. Remember that it is part of the process, and that it doesn’t last forever. Give your loved ones a warning for how horrible your mood may become, but most importantly, give yourself a break. Take a moment to do something for yourself and just go with the motions. Again, they only last a few days and after that, things will only start to improve. Soon your previously moody, sluggish self will be filled with restful nights, increased energy, and a more zen sense of self.
DON’T THINK ABOUT WHAT YOU CAN’T HAVE.
This can be tough, especially when the food dreams start. One year, I had to tweet @MelissaHartwig as to why I was dreaming about donuts, something I seldom eat, let alone crave. It was crazy, but your mind will do that to you. Whatever you do, do not give in and do not cheat! Yes, pancakes, muffins, pizza, or pasta made with compliant ingredients exist, but they are absolutely not compliant. Not only are they a slippery slope to falling off the program and having the real thing, but a distraction from all of the amazing benefits of completing the program in its entirety.
UTILIZE SOCIAL MEDIA.
Like the forums, Instagram and Facebook are incredible ways to connect with others on the Whole30. When I did my first Whole30, social media really wasn’t a thing, but now? With a simple hashtag, you can find others on the program, connect with coaches, and get a ton of meal prep ideas. It’s also become a great way to stay accountable, especially if you may be doing it on your own. Instagram is by my favorite platform for all things Whole30, and these are a a few of my favorite accounts:
@Whole30 The home of all things Whole30. This is your place to learn about compliant foods and brands, get encouragement/motivation, and discover new recipes.
@Whole30 Recipes Another dedicated Whole30 account, Whole30 Recipes is your one-stop resource for completely compliant meals and meal prep ideas.
@MelissaUrban The Queen of the Whole 30, Melissa co-created the program almost 10 years go. For all the encouragement from the OG you could possibly need, follow her. (Honestly, just follow her in general because she is truly an inspiring human being.)
@lpfedme A certified Whole30 Coach, Lauren Paige perfectly describes herself as “One Cup Julia Child + A Dash of Beyoncé”. Her recipes are as aesthetically appealing as they are delicious. This filet with porcini mushroom dijon cream will take you to Heaven and back.
image via lpfedme.com
@Confessions of a Clean Foodie I swear Charlotte is a one woman movement when it comes to food and lifestyle. Her recipes aim to not just inspire, but to empower others in a journey of health and wellness. She is a true foodie and it shows in her recipes in how “I can’t believe this is compliant!” they are.
@PrimalGourmet Ronny’s highlights on Instagram will leave you drooling at all the delicious Whole30 compliant meals he prepares. His step-by-step tutorials demonstrate that making compliant meals are not just insanely delicious, but easy as well.
HAVE OPTIONS/GET CREATIVE.
Don’t just stick with one meal. Switch it up every now and then and get creative! The best thing about the Whole30 is that it’s not for the grilled chicken and steamed broccoli enthusiast. Whole30 meals should nourish the body but also taste good. Like, really good. Use the 30 days to try new recipes, cuisines, methods, and ingredients. One round of Whole 30, I came to enjoy preparing Indian dishes. I had no idea popular Indian dishes (like tikka masala) could easily be made Whole30. It was a pleasant and very flavorful change from zoodles with chicken.
DON’T GIVE UP!
I’m serious when I say this is one of the most rewarding things you will ever experience when it’s done. Keep at it and don’t give up. I promise you won’t regret it.
A FEW HELPFUL TIPS AND TRICKS I’VE LEARNED FROM FIVE YEARS OF DOING THE WHOLE 30
DRINK WATER!
When it comes to success with the program staying hydrated is just as essential as eating well. It helps with cravings and energy, but most importantly it’s just essential for prime bodily function. Plus, as someone who enjoys a sugary beverage, it helps in the weening process.
HAVE A FEW “EMERGENCY” ITEMS.
Sometimes my schedule doesn’t permit me to meal prep as I’d like or there are days when I just don’t feel like cooking. This is when having a stocked fridge/pantry with some compliant ingredients comes in handy. A few emergency items I always have on hand are eggs, tuna fish, salmon cakes, Applegate hot dogs, and a variety of frozen veggies from Trader Joes. In a pinch I can make a quick hash, scramble, or salad that’s tasty and filling. It may not be the most elaborate meal, but it’s compliant, and keeps me on track and from stressing about what to eat. (And from being tempted by something pre-made thats off-plan.)
DON’T GO FOR BROKE!
There is a common misconception that the Whole30/ clean eating is expensive. A few years ago I would have agreed with this statement, but not now. As Whole30 has gained in popularity, many compliant brands and ingredients can be found at the local supermarket, Trader Joe’s, and Costco. Whole30 even partnered with Walmart recently to offer Whole30 approved bowls at an incredible price in their stores. The program continues to become more accessible and affordable for anyone who wishes to participate in it.
One of my favorite time/money saving methods for Whole30? I buy a rotisserie chicken at either the supermarket or Whole Foods, some veggies (frozen and fresh), et voila! Lunch/dinner is set from chicken with veggies, to chicken salad, to a chicken hash. I save time on prep, but a few dollars gets me a few meals for the week. Better yet, when I have time later on, I can use the bones to make some soup!
Not everything you need for the program needs to be organic, grass fed, or farmer hugged. But it’s important to check the shopping list for which items should be organic or ethically raised. (Especially when it comes to proteins, what they’ve consumed is important to our health.)
KEEP A JOURNAL.
I like to keep a journal for the 30 days, specifically to track my mood, sleep quality, and energy levels. I also like to use it to track my cravings when they happen and what may trigger them. (Tired, bored, stressed.) In breaking the cycle of emotional eating, it helps me to better see and identify how I am feeling and how I eat as a result.
REMEMBER YOUR WHY.
There are a number of reasons to start the Whole 30, and they are all your own. When it gets rough, think about why you started and what you want to achieve from the 30 days. Seek encouragement and advice, but keep at it. You can’t even imagine how rewarding getting to day 30 is.
I really hope you find this post helpful and if you have any questions or need any encouragement, you know where to find me. If you’re doing the Whole30 for January, I will be right there with you. (Starting January 5th because I’ve been flying for the last week and haven’t had a minute to myself, let alone to grocery shop/meal prep.) I’m already missing the taste of too many sugars in my coffee, but I know a happier and healthier me awaits me in 30 days…
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