introduction · this can help improve a number of digestive issues such as heartburn, acid reflux,...
TRANSCRIPT
Introduction
What is the Whole Foods Challenge?
Good Food Standards
5 Bad Foods
Program Rules
Pro Tips
Meal Planning Guide
Shopping List (Omnivores)
Shopping List (Vegetarians)
Understand Your Labels: Common Additives
Understand Your Labels: Meat
Understand Your Labels: Sneaky Sugars
Grocery Guide on a Budget
Travel Guide
Dining Guide
Non-Scale Victories
To jump to a particular section click on the desired page
FIT BODY WHOLE FOOD CHALLENGE
CONGRATULATIONS! YOU ’VE CHOSEN TO UNDERGO A 30 DAY JOURNEY TOWARDS ULTIMATE, LONG LASTING HEALTH AND A HEALTHIER, HAPPIER VERSION OF YOURSELF. IN THIS PACKET LIES ALL OF THE NECESSARY INFORMATION FOR YOU TO BE 100% SUCCESSFUL DURING THE ENTIRE 30 DAYS AND BEYOND.
Fit Body Boot Camp is the best 30-minute indoor boot camp facility in the world. We have a proven fitness formula that has helped thousands of clients completely transform their lives. Our 30-minute boot camp workouts are strategically put together to elicit the greatest amount of fat loss possible by working out 3-4 days per week for 30 minutes.
We take pride in providing a fun, positive and friendly atmosphere that caters to all fitness levels and people from all different walks of life. Our certified coaches are the best in the industry, and truly care about your safety and delivering the most amazing experience each and every time you step foot into our gym.
Despite our unstoppable fitness formula, there is still one key ingredient that can’t be ignored … NUTRITION!
You can exercise every single day, giving it your absolute best during the workout. But if you neglect a well-balanced eating plan, you will NOT see the results you desire. Sadly, we see this all the time with our clients. They work out extremely hard in the gym, but fail to take their nutrition seriously and never reach their ultimate goals.
It’s the reality of fat loss. You need both a great exercise and nutrition program for sustainable fat loss results. We have a saying at Fit Body Boot Camp:
“You Can’t Out Train A Poor Diet”
WHAT IS THE FBBC WHOLE FOOD CHALLENGE?
The FBBC Whole Food Challenge is based off the popular nutrition program, The Whole 30. What we’ve done is taken many of the information in the Whole 30 program and condensed it into an easy to follow and read document that you will find below. Even if you’ve done the Whole 30 program before, this will be an entirely new experience as we will be providing more recipes, accountability (through our private Facebook group), videos, measurements andmuch more. Look at it like the Whole 30 program, but with more support, accountability and resources that will take it to another level.
What exactly is this challenge?
We want you to think about this challenge like pushing the reset button with your health and wellness. It’s time you reevaluate your relationship with food. The theory behind this program is quite simple: certain food groups could be having a negative impact on your health, body composition and overall quality of life without you even realizing it.
Are you constantly tired?
Do you have aches and pains throughout the day?
Do you have stomach discomfort after you eat?
Are you having a hard time losing weight even though you work out consistently?
Do you suffer from skin issues or seasonal allergies?
Believe it or not these systems may be directly related to the foods you eat - even if they are touted as “healthy” foods.
How do you know if certain foods are having a negative effect on you? Simply eliminate them from your diet completely for the next 30 days. Yes, it’s time you cut out all the unhealthy, hormone-unbalancing, gut disrupting, inflammatory food groups for a full 30 days. Your body deserves to heal and recover from whatever ailments those foods may be causing you.
Look at it like this: You are pushing the reset button on your digestive system, metabolism, habits and overallhealth for the next 30 days. This new journey will be the perfect chance to learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health.
After we eliminate certain food groups that have been c e ca proven to cause negative symptoms, we willcarefully and systematically re-introduce those foods, and pay attention to how they impact your cravings, mood, energy, sleep, digestion, body composition, etc. With that new knowledge you can then create the perfect diet for yourself; a nutrition plan that feels balanced and sustainable allowing you to feel younger, more energetic and incomplete control of your life. The reintroduction phase of the challenge will be the final 2 weeks.
This program CAN and WILL help change your life. It will change the way you think about food, it will change your taste buds, it will change your habits and it will change your cravings. And in case you are wondering, yes, this program will absolutely help you lose belly fat and improve your body composition. And here’s the best part: ou
don’t need to count or restrict calories. You won’t even need to follow meal plans. While this program is very challenging and requires a high level of commitment, it’s really not nearly as hard as you think.
Here are just a few life-style related diseases and conditions that this program can help:
- high blood pressure- high cholesterol- allergies- sinus infections
- migraines- heartburn- arthritis- ADHD
- thyroid dysfunction- chronic fatigue- IBS
BUT I’M NOT SICK - IS THIS FOR ME?
Absolutely! This program is for everyone who wants more energy, less stress, better sleep, sustainable weight loss, and a better relationship with food. If you’ve ever tried other diets with no long term success, if you at times feel helpless and out of control with your foods and cravings, this program is for YOU.
GOOD FOOD STANDARDS
The main premise behind this program is to eliminate certain foods or food groups that are known to be problematic for much of the general population. Before we reveal these specific foods, let’s talk about how this program targets the key areas of health.
TARGET: AN UNHEALTHY RELATIONSHIP WITH FOOD
This program is designed to address any long term unhealthy psychological and unhealthy relationships with food, helping you finally break free of cravings and bad habits. We eliminate nutrient-lacking, calorie dense and low satiety foods that lead to overconsumption - those types of foods that once you start eating, you simply can’t stop consuming.
You know what we are talking about: he cookies, the chips, crackers, ice cream, pasta and other comfort foods towhich you are drawn to in times when you are stressed, lonely, anxious, depressed, bored, etc. This vicious cycle over time rewires the pathway in your brain, promoting an irresistible cycle of cravings, overconsumption, guilt and remorse.
This program is carefully designed to subside your cravings (specifically for sugar and processed carbohydrates), identify your food triggers and teach you to find other sources of comfort and reward, so you always feel in control of the foods you encounter and not the other way around.
TARGET: A SLUGGISH METABOLISM
This program also targets a sluggish metabolism, helping you restore a healthy hormonal balance and effectively regulating your blood sugar levels. Over time, when you overconsume foods with no nutritional value, your body
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starts to rely on sugars for energy, leaving you unable to burn the stored fat in your body. This leads to you having to eat every couple of hours to maintain energy, focus, and a good mood. Overconsumption of these processed foods also disrupts your body’s ability to manage your blood sugar, causing an imbalance of key hormones like insulin and leptin. These changes not only promote energy dips, excessive hunger, cravings and weight gain, but also can lead to chronic diseases like obesity and diabetes.
The foods consumed during this program will promote stable blood sugar levels, teach your body how to utilize fat as fuel and regulate your hormones. As a result, you’ll likely experience increased energy, reduction in hunger between meals, weight loss, and improvements in blood pressure and cholesterol levels.
TARGET: A DISRUPTIVE DIGESTIVE SYSTEM
One of the biggest targets of this program is your gut. Specifically, we want to focus on the small intestine, where the majority of your food is digested and absorbed. Certain foods promote a “leaky gut”, a condition where the small intestine is no longer able to properly absorb the nutrients you eat. This means the healthy foods you chew and swallow aren't actually nourishing your body. Things like partially digested food, bacteria, and other toxins are allowed to leak from your intestines into the bloodstream where they don’t belong. This can trigger an immune reaction and promote chronic inflammation everywhere in the body.
Our program eliminates the foods shown to cause or promote this leaky gut, allowing your digestive tract to heal and your immune system to calm. This can help improve a number of digestive issues such as heartburn, acid reflux, constipation, bloating, gas, etc.
TARGET: AN OVERACTIVE IMMUNE SYSTEM
Last but not least, our program is an anti-inflammatory diet that is designed to calm an overactive immune system and reduce or eliminate the symptoms of inflammation, aches and pains you may have never associated with the foods you eat. Systematic inflammation starts in your gut, but the systems may appear anywhere and in any form.
Here’s a condensed list of conditions and diseases linked to systematic inflammation or having any inflammatory component. If you experience any of these conditions or symptoms, there’s a good chance you have some of these issues:
- acid reflux- acne- allergies- arthritis- asthma- celiac disease- chronic pain
- depression- diabetes- gout- heart disease- high blood pressure- high cholesterol- infertility
- joint pain- lupus- migraines- obesity- sinuses- chronic tendonitis
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By removing the foods most likely to contribute to both an impaired gut and chronic inflammation, the program can reduce or eliminate the symptoms related to any number of lifestyle related diseases and conditions, dramatically improving how you look, feel and overall quality of life.
Now that we know about the targets we are trying to improve during the first 30 days of this program, let’s talk about the food. We will first talk about the foods that mess with your cravings, tank your metabolism, disrupt your gut, and aggravate your immune system:
- Added Sugar (including artificial sweeteners)- Alcohol- Grains- Legumes (including peanuts and soy)- Dairy
Before you start to panic, listen carefully. We know there are a lot of fun foods in this list. Perhaps even some of your favorite foods. You may be saying, “There’s no way I can do this!” You may believe you can’t live without_____. Just take a deep breath.
We assure that you do this. nd you W LL.
We will be here every step of the way with you to make sure you succeed. In this program you will get unlimited resources, support and accountability. We will help teach you how to live without the foods you thought you couldn't live without. We will help you discover new favorite foods. Foods that are just as delicious, even more satisfying and
won’t promote that awful guilty remorse. This program will bring you food freedom.
All we ask is that you go into this with an open mind
5 FOODS THAT MAKE YOU LESS HEALTHY
1) SUGAR
It’s no secret that sugars in your diet do not make you healthier. Added sugars whether from table sugar, honey, agave nectar or maple syrup do not contain vitamins or minerals that contribute to your overall health. All they really contain is a bunch of empty calories.
Added sugars promote overconsumption via pleasure and reward pathways in the brain. This creates an unhealthy relationship with your food and creates hard-to-break sugar addictions. Artificial sweeteners (including Splenda, Equal, Truvia, Sweet’N Low) may also promote ongoing metabolic dysfunction. Recent studies show people who switch from real sugar to artificial sweeteners don’t lose weight or improve their hormonal balance at all. Research also suggests some artificial sweeteners may even disrupt gut bacteria, just like real sugar. And worst of all they create the vicious cycle of constant cravings and overconsumption.
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2) ALCOHOL
Alcohol (like sugar) does not make you healthier. It’s a very concentrated source of calories (nearly twice as calorie-dense as sugar, gram for gram!) but contains zero actual nutrition. In addition, alcohol often sets us up to make poor choices such as carb loaded pizza and a whole weekend of processed carbs. Another negative factor with alcohol is it makes things more difficult for your body to properly control blood sugar levels, and directly promotes changes in your intestinal lining which contributes to leaky gut. Whether your drink of choice is wine, tequila, beer, vodka - the common denominator which makes you less healthy is alcohol. Listen, we are NOT telling you to never drink alcohol again, but we are saying for the next 30 days to eliminate it from your diet. Will it be hard? Yes. Will it be impossible? Absolutely not!
3) WHOLE GRAINS
This section is referring to grains and grain like seeds - wheat, oats, barley, corn, rice, millet, buckwheat, quinoa,and the like. Both refined and whole grains promote overconsumption which creates hormonal and metabolic disruption. They also contain inflammatory proteins (like gluten) and fermentable carbs that can promote an imbalance of gut bacteria and provoke inflammation in the body. The inflammation that starts in your gut (causing digestive issues) also travels throughout the body manifesting symptoms like asthma, migraines, skin conditions, joint pain, allergies and much more. Grains also contain “anti-nutrients” called phytates that make valuable minerals like the calcium, magnesium and zinc found in grains unavailable for use in your body. Even whole grains are relatively nutrient poor, especially compared to fruits and vegetables.
4) LEGUMES (PEANUTS, BEANS, SOY)
Legumes (beans, peas, lentils, soy, peanuts) have similar issues as those with grains. First, they are generally nutrient poor when compared to vegetables and fruit. In addition, they contain anti - nutrients that can’t be completely neutralized by usual preparation methods of prolonged soaking, rinsing, cooking, sprouting and fermenting. These anti-nutrients rob the body of valuable minerals, and if cooked improperly, can even cause damage to your intestinal lining and provoke inflammation. Legumes also contain fermentable carbohydrates that can disrupt your gut bacteria, and commonly cause gas, bloating, cramps, pain and other common digestive issues.
Another big concern is processed soy products. When these soybeans get stripped and genetically modified, these compounds can bind/block estrogen receptors. Although the overall research on soy products is inconsistent, our view is that there are too many alarming issues related to consumption of soy and soy products. And finally, peanuts can be very problematic. Peanuts contain proteins called lectins that are resistant to digestion. These lectins can cross into our bloodstream and promote inflammation everywhere in the body. This is one reason believed to why the incidence of peanut allergies is so prevalent today.
5) MILK (CHEESE & YOGURT)
Dairy (from cow, sheep and goat’s milk) contains factors designed to help little mammals grow fast. However, the growth factors found in milk and milk products, along with some immune factors and inflammatory proteins, may not do our adult bodies any good. The carbohydrate portion of milk (lactose) together with the milk proteins produce a high insulin response. This could lead to greater inflammation in our bodies and promote disorders like obesity and diabetes. High levels of insulin along with other diary growth factors promote unregulated cell growth. Dairy proteins can also be inflammatory in the body (especially casein, which is concentrated in cheese) and have been associated with an increased risk of autoimmune diseases. Finally, immune factors and hormones in milk protein can cross react with our immune system, leading milk drinkers to experience a worsening of their seasonal allergies, asthma, acne and other related conditions.
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WRAPPING IT ALL UP
Please understand, we are NOT saying these foods are “bad”. Foods aren’t bad or good, and you’re not bad or good for eating or avoiding them. We are not even saying these foods are bad for YOU. We just don’t know that yet.
But the thing is, neither do you. Until you eliminate these foods, you won’t know how these foods have been impacting how you feel, look or live. Is dairy making your stuffy or wheezy? Are grains making you bloated? Is your diet in general keeping you in chronic pain, making your joints swollen or harming your thyroid?
Science suggests they could be, but the truth is you don’t know yet. But you will know in the next 30 days. Commit the next 30 days to pushing these foods off your plate completely. Not one bite, not one sip, not one taste. It’s time to give your body a chance to restore its natural balance, heal and recover. Give your brain a chance to change your tastes, create new habits, and find new rewards. Pay attention over the next 30 days. Be honest. Take notes.
At the end of the 30 days and for the final 2 weeks, we will reintroduce these foods one at a time, carefully evaluating if or how they push you off your healthy balance. The goal of this program is in just a few weeks, help you figure out why mainstream media and other diets have not been able to give you - the perfect diet for YOU; a diet that is sustainable, satisfying, and deliciously freeing. The diet that keeps you looking and feeling your best, while still enjoying all the healthy foods when, where and how often you choose. Now that’s what we call food freedom!
THE PROGRAM RULES
The first step in your journey is to familiarize yourself with the program rules. These are the guidelines you’ll be following for the next 30 days. Please be sure to read over these guidelines to ensure you set yourself up for ultimate success. Don’t worry, we will provide you with everything you need to know for the next 30 days and beyond. But here’s a very simplistic overview:
Basic cuts of meat, seafood, and eggs are compliant. All fruit is compliant. Healthy fats are compliant. All vegetables besides corn peas and lima beans are compliant.
Let’s first get the “no” items out of the way. Read through this list in detail a few times, so you’re crystal clear on exactly what to avoid during this 30 day program. We ask that you dedicate yourself to following these rules 100 percent for the duration of your 30 days - no slips, cheats or special occasions.
DO NOT CONSUME ADDED SUGAR OF ANY KIND, REAL OR ARTIFICIAL
No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, NutraSweet, xylitol, stevia, etc. Read your labels carefully, because companies sneak sugar into products in way you might not recognize.
DO NOT CONSUME ALCOHOL IN ANY FORM
No wine, beer, champagne, vodka, rum, whiskey, tequila, etc. Whether drunk on its own or used as an ingredient - not even for cooking.
DO NOT EAT GRAINS
This includes wheat, rye, barley, oats, corn, rice, millet, bulgar, sorghum, sprouted grains, and all gluten free pseudo cereals like amaranth, buckwheat and quinoa. 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.
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DO NOT EAT LEGUMES
This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, etc), peas, chickpeas, lentils, peanuts. No peanut butter either (although almond butter is acceptable). This also includes all forms of soy sauce, miso, tofu, tempeh, edamame,
and all the ways we sneak soy into foods. The only exceptions are green beans, snow peas and sugar snap peas.
DO NOT EAT DAIRY
This includes cow, goat, sheep’s milk products such as cream, cheese, kefir, yogurt and sour cream. They only exceptions are clarified butter or ghee.
DO NOT CONSUME CARRAGEENAN, MSG, OR ADDED SULFITES
If these ingredients appear in any form in the ingredient list of your processed food or beverages, leave it out.
DO NOT RECREATE BAKED GOODS, “TREATS”, OR JUNK FOOD WITH APPROVED INGREDIENTS
No banana egg pancakes, almond flour muffins, Paleo bread, or coconut ice cream. Your cravings and habits won’t change if you keep eating these foods, even if they are made with approved ingredients.
DO NOT STEP ON THE SCALE OR TAKE MEASUREMENTS
This is about so much more than just weight loss, and to focus on your body composition means you’ll miss out on the most dramatic and lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat, or breaking out the tape
measures during this journey. We will only take before and after measurements. Hide that scale, otherwise!
We encourage you to co plete an n ody assess ent at the start and end of the challenge.
THE FINE PRINT
These foods are exceptions to the rule, and are allowed during the entire 6 weeks.
larified utter or hee ar e bu er or g ee are e
o ource o a r a o e ur g e progra a o
bu er o a o e a e k pro e cou pac e re u o our progra
ruit uices as a weetenerProducts or recipes including orange, apple or other fruit juices are permitted on the
program, although we encourage you not to go
overboard here.
reen eans now ugar nap eas
While these are technically legumes, they are more
“pod” than bean, and green plant matter is generally
good for you.
inegar Most forms of vinegar, including white, balsamic, apple cider, red wine, white wine, champagne, and rice,
are allowed during the program. The only exception are flavored vinegars with added sugar, or malt vinegar, which contain gluten.
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DEEP BREATH: JUST GIVE US 30 DAYS
We know this seems like a lot to remember, but we promise you’ll get the hang of it fast. It’s easy to avoid big categories of food like bread, cereal, pasta, and beans. And if you’re buying foods without a label like ground beef, apples and spinach, you’re in the clear. The key to success with pre-packaged food or processed meats that may or may not be compliant is learning how to read food labels. If you’re buying broth, canned tomatoes, turkey burgers, or coconut milk, take a look at the ingredient list. If it contains anything off-plan, it’s out for your program. This may contain a little bit of detective work, and we are here to ensure you have the support and help needed.
Your only job during the program is to focus on making good food choices. You don’t need to weigh or measure, you don’t need to count calories, you don’t need to stress about organic, grass-fed, pastured, or local. Just focus on how to stick to the program in any setting, around every special circumstance, under any mount of stress for the next 30 days.
Your only job is to Eat. Good. Food.
The only way this will truly work is if you give it the full 30 days. No cheats, slips or special occasions. You need such a small amount of any of these inflammatory foods to break the healing cycle - one bite of pizza, splash of milk or lick of batter on spoon within the next 30 days and you’ve broken your health and healing “reset”.
You must commit to the full program, exactly as written, for the full 30 days. Anything less and you are selling yourself - and your potential results - short.
t s days
t s for your own good
HERE COMES THE TOUGH LOVEThis is for those of you who are considering taking on this life-changing month, but aren’t sure you can actually pull it off, cheat free, for a full 30 days. This is for the people who have tried this before, but who “slipped” or “fell off the wagon” or “just HAD to eat (fill in food here) because of this (fill in event here).” This is for you.
•It is not hard. Don’t you dare tell us this is hard. Beating cancer is hard. Birthing a baby is hard. Losing a parent ishard. Drinking your coffee black. Is. Not. Hard. You’ve done harder things than this, and you have no excuse not tocomplete the program as written. It’s only thirty days, and it’s for the most important health cause on earth – the onlyphysical body you will ever have in this lifetime.
•Don’t even consider the possibility of a “slip” Unless you physically tripped and your face landed in a box ofdoughnuts, there is no “slip.” You make a choice to eat something unhealthy. It is always a choice, so do not phraseit as if you had an accident. Commit to the program 100% for the full 30 days. Don’t give yourself an excuse to failbefore you’ve even started.
•You never, ever, ever have to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn tosay no (or make your mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your
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sister’s birthday, or your best friend’s wedding, or your company picnic does not mean you have to eat anything. It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 7th grade. •This does require a bit of effort. Grocery shopping, meal planning, dining out, explaining the program to friends andfamily, and dealing with stress will all prove challenging at some point during your program. We’ve given you all thetools, guidelines and resources you’ll need, but take responsibility for your own plan. Improved health, fitness, andquality of life doesn’t happen automatically just because you’re now taking a pass on bread.
•You can do this. You’ve come too far to back out now. You want to do this. You need to do this. And we believe thatyou can do this. So stop thinking about it, and start doing. Right now, this very minute, tell someone that you arestarting the program.
PRO TIPS
1) PLANNING & PREPARATION
By far planning and preparation is the most important component of your journey. Don’t worry though, we are hereto help you! Even if you are really anxious to get started, don’t skip the planning process. Habit research shows that when people get excited and jump from contemplation straight into action they are less likely to see the change through. imply put don t ump right into the program without proper planning and preparation We will helpyou get both physically and mentally ready for the 30 day program as well as the following 2 weeks of reintroduction.
2) LEAN ON YOUR SUPPORT SYSTEM
Many people have attempted this program before and failed. Why? It’s not because they wanted to quit or weren’t strong enough to complete the program. They failed because there was a KEY ingredient missing: Support System. Luckily for you, we’ve got a support system in place that will not let you quit or give up. Our private Facebook groupwill give you access to hundreds of other men and women just like you who are traveling along this a journey.Our private group will have all the resources, support, and encouragement you need for success. While our support group can’t do the program for you, we will do everything in our power to give you the exact formula needed to experience a life changing transformation.
3) HOW NOT TO MAKE FRIENDS & INFLUENCE PEOPLE
If you want to get people on your side (friends, family, co-workers), you have to lead with the things you will be eating, not the list of things you’re not eating. If you start the conversation with “I’m not eating sugar, grains, legumes, alcohol, and dairy - turns out those things are bad for you,” you’ll probably alienate them immediately. They will probably start feeling judged because they do eat those things, plus they’ll ask “Well what the heck do you eat then?”
Instead try leading the conversation with this, “For the next 30 days I’ll eat lots of whole, fresh, nutritious foods - no calorie counting at all! Breakfast could be vegetable frittata, fresh fruit and avocado. Lunch is spinach salad with grilled chicken, apples and pecans. And dinner is pulled pork with roasted sweet potatoes and cabbage slaw. Sounds good, right?” That’s a totally different approach that won’t receive negative feedback plus will help get them on your side.
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4) CLEAN HOUSE
First, get all the stuff you won’t be eating out of the house. Having tempting foods just sitting around is a recipe for disaster. So let’s put the distance between you and those potato chips!
It’s time to clean out the pantry. The more thorough you are now, the easier time you’ll have over the first e dayswhen the cravings are so very tempting. Don’t think you’ll have the willpower to put it in the back of the pantry and not be tempted. That’s just naive thinking! So throw the foods out you won’t be eating. And please don’t use the excuse, “but I’ll be wasting money.” No, you’re wasting money by keeping it there and putting your health and wellness at extreme risk. If wasting money is your concern, donate the food to a local food bank.
5) FLYING SOLO
One of the best parts of being an adult is the ability to make big decisions about your own life. Unfortunately, we don’t get to make decisions for other adults in our lives even when we know them to be the best ones. You can’t force your spouse or partner to eat what you eat, but you can and should commit to the program 100% if you believe it’s the right thing for your health and wellness, even if your loved ones are not on board. This next month is about changing your life and settling into your own new habits - that has to take priority until this lifestyle feels manageable and easy for you.
6) SET THE STAGE
Even if your family won’t do the program with you, it’s still important that they support you in your journey. Write down your motivation for completing the program specific to your family: “I want more energy to play with you on the weekend or “I want less joint pain so we can hike as a family.” Share your motivation with your family and explain tothem why you are committed to this program. At the same time, agree not to fuss, nag or fight about what they choose to eat. Lastly, make a list of ways you can all treat yourselves (without food) during these 30 days.
7) PLAN SOME MEALS
Even if you’re not the planning type, you want to focus on planning and preparation for at least the first 2 weeks of this program. Many people make the mistake of just “winging it” during this program. They have the mindset of “how hard can it be to eat vegetables, meat and fruit.”
But it’s not so simple like that. Will Monday dinner make good leftovers for Tuesday’s lunch? You have an early meeting on Wednesday morning, what can you make for breakfast in under 10 minutes. What will you do with the cauliflower that you bought yesterday? Don’t underestimate how different your next 30 days will look from how you used to eat, even if you used to eat pretty healthy. Make a plan of what you will eat for breakfast, lunch and dinner for the first 7 days of your program. Write it down, plan it out, and make sure you eliminate as many obstacles as possible. Besides, if you wing it for the next 30 you’ll put a lot of unnecessary stress on you (which we are trying to avoid!).
8) GO SHOPPING/ PLAN FOR SUCCESS
We’ve provided you with a number of breakfast, lunch and dinner options during your next 30 days and beyond. It’s now time to stock up on our program foods. Unless you plan on living like a recluse over the next 30 days, your program will likely be littered with obstacles. Things such as spur of the moment dinner invitations, stressful encounter with work which will tempt you to drink, long travel days where grabbing some chips at the convenient store would be much easier. Sadly, when people hit some of these unexpected tough situations, they often quit their
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program right then and there. Because they have no plan. Now you can see why planning is so darn important. Hopefully this helps you realize the importance of planning ahead instead of going with the flow.
9) TOSS THE SCALE
There is no faster way to sabotage your program than to subject yourself to weekly (or daily) weigh-ins. If you’ve been a slave to the scale, it’s time to set yourself free! There are four main reasons we are anti-scale, especially during this particular program:
our scale weight fluctuates wildly. Over the course of a day your weight can fluctuate by as much as 5-6pounds! You can eat a higher carb dinner and gain a few pounds of water weight, or wake up dehydrated and “lose”a pound or two.
cale weight does nothing for your health. We could easily help you lose 20 pounds by cutting your calories inhalf, and having you do 2 hours of cardio each day. That would certainly move the scale in the right direction. That isuntil you run on empty and completely crash your metabolism.
The scale blinds you to the real results. By putting so much focus on the scale number, you miss out onobserving the other, more significant results of your efforts such as less stress levels, better mood, more energy, lessbloating, less headaches, etc.
The scale aintains control of your self estee . It’s psychologically unhealthy to allow a number to determineyour sense of self-worth, value or self confidence. And yet, that’s exactly what happens when you are overly investedin the scale. It’s downright tragic when the number on the scale dictates if you have a good or bad day.
10) HOW TO MEASURE SUCCESS
We are not saying to ignore your body for the next 30 days. You can still observe changes in your body and see them as progress. Keep an eye on how your clothes are fitting. Pay attention to your usual belt loop. Is your stomach flatter, indicating less bloating, constipation, or water retention.? Are your rings slipping on and off easier? Is your skin less dry, flaky or broken out? All of these psychical changes are yet another sign that your 30 day program is moving you in the right direction.
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� Almond Flour� Apple Cider Vinegar� Arrowroot Powder� Balsamic Vinegar� Beef Broth� Canned Bu ernut Squash�� Canned Pumpkin� Canned Sweet Potato� Canned Salmon
Pantry
� Allspice� Basil (Fresh/Dried)� Bay Leaves� Black Pepper� Black Peppercorns� Cayenne�� Chili Powder� Chipotle Powder� Chives
Herbs&Spices
Read your labels! Make sure all ingredients in your spice mixtures, pantry goods, and beverages are Whole30 compliant.
Drinks
Other
Fats
