We are going to hammer out the remaining don’ts of the Whole30®. Guys, we are so close!
A little recap of all of the don’ts so far.
- No added sugar of any kind, no matter how natural or artificial it is.
- No alcohol. Don’t cook with it and don’t drink it. Also, throw out any of those tobacco products you might have hanging around.
- Do not eat any grains, including corn, wheat, quinoa, rice, starch, bran, sprouted, etc.
- Leave those legumes behind. All beans, lentils, chickpeas, peas, peanuts, peanut butter, and all forms of soy. Make sure you check labels for soy lecithin. Hummus is off limits, too!
- Do not eat or drink dairy. Cheese, milk, yogurt, kefir, butter, sour cream, regular cream…
One thing you will become very good at through your 30 days is how to read your labels. We are going to practice this at the Kickoff Dinner on January 8th with Coolgreens Nichols Hills. When I first started learning to read labels my head would spin. Now all it takes is a quick glance and it either goes back on the shelf or gets added to my cart.
What are you going to look for?
These are all additives in processed foods and beverages.
Carrageenan is a thickening, gelling, and stabilizing agent found in dairy and deli meat, due to its strong binding to food proteins. Because it is a vegetarian and vegan alternative to gelatin you will find it most common in almond and coconut milk.
MSG (Monosodium Glutamate) is used as a flavor enhancer in foods, especially common in Chinese food and in savory foods.
Sulfites are preservatives found in canned coconut milk and dried fruits. Look for the different terms for sulfites: sulphur dioxide, sodium bisulfite, and potassium metabisulfite. Sulfites are additives in foods, but they are also naturally occurring in some, like vinegar. Read your labels carefully to be certain. If it states naturally occurring then you are fine. It it’s in the ingredients then it’s been added and is off limits.
So we have a whole list of Whole30® ingredients to build delicious meals from. This does not mean you can make pancakes from eggs and bananas and almond or coconut flour. Do not try to make baked goods, junk foods, or any kind of treats with compliant or approved ingredients.
It’s simple. How are you going to break old and bad habits if you continue making the same things with different ingredients? Be honest and real with yourself. You have come to this program for a reason. You are making positive changes in your health. If you are replacing your pizza habit with different pizza habit you have only made a lateral shift. The only way to break your cravings or habits and rewire that psyche of yours to build your Food Freedom Forever is to ditch all forms of 'healthy' swaps.
Off-limits: Pancakes, bread, tortillas, muffins, cupcakes, pizza crust, waffles, cereal, potato chips, and French fries are the most common recreations. Pay attention to your own ways of food manipulation.
ONE Final Rule:
No weigh-ins, body measurements, or body composition testing allowed in the 30 days.
I get it. Most people hire me as their Health Coach because they want to lose weight. It is the motivator for a lot of people to change their eating habits. I have been there myself. What I have found though is that’s the best way to sabotage your healthier eating efforts. Picture this: Day 7 of working out and eating clean, step on the scale, and immediately be found disappointed because you expected to see something better than what showed up! Willpower, drive, motivation all gone. Throw in the towel yet again without giving yourself (and your body) a chance to make any real changes. The weight didn’t show up overnight, and it is certainly not going to melt away overnight either. For 30 days just don’t do it. If you want to weigh yourself on January 8th and again on February 8th then so be it. But at no point within the 30 days will you weigh yourself. I also like to take a photo. Sometimes the number on a scale isn’t the best way to measure progress. If you take a photo make sure you get one of your face with no make up on so you can compare your complexion before and after.
WHEW. Guys, that’s it in the form of DON’TS! Hallelujah! Take a big, deep breath and exhale all that out and do it again. We are one step closer!