Book Review: The New Whole30

The New Whole30: The Definitive Plan to Transform Your Health, Habits, and Relationship with Food by Melissa Urban
My rating: 4 of 5 stars

The Whole30 is a 30-day protocol that guides the reader through removing foods commonly associated with food intolerances and sensitivities and reintroducing them to see whether they tolerate them well. This book is an updated version of the program published in 2015. The author states that changes were made based on the latest science and seeks to eliminate the smallest number of foods while maximizing nutrition and health. The goal remains the same: food freedom.

There are five parts. Part 1: Welcome to the Whole30, which covers the program rules, the rule changes, a new plant-based version, checklists, planning instructions, and the Whole30 timeline. Part 2 covers the frequently asked questions (FAQ). Part 3, Cooking Whole30, provides the tools and cooking tips for success. Part 4 is dedicated to the original Whole30 program with rules, a meal template, a shopping list, and compliant recipes for breakfast, lunch, dinner, sides, sauces, snacks, and more. Part 5 covers the plant-based version with the same resources of rules, a template, a shopping list, and recipes.

An elimination diet and reintroduction protocol remain the gold standard for identifying food sensitivities. I highly recommend this book for those committed to finding their food freedom.

Goals of the plan
· Identify food sensitivities and adverse food reactions
· Create new tools to navigate stress and negative emotions
· Restore a healthy relationship with food and your body
· Create a personalized, sustainable, joyful diet based on your learnings (p. 19)

The Whole30 timeline provides a picture of what the journey will look and feel like based on the millions who have previously completed it. The FAQ section is thorough and helpful. Although I don’t enjoy cooking, I appreciate the variety of cuisines represented in the recipes and the valuable tips. If this is your first time trying an elimination diet and reintroduction protocol, this book has you covered.

The tone and rules of the new Whole30 are softer. Some might miss the tough love or disagree with the changes. If this is your first time trying an elimination protocol, don’t be overwhelmed by all the recipes—you can keep it simple.

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Read the review on LinkedIn.

Book Review: Wired to Eat

Check out my review on LinkedIn, Wired to Eat, by Robb Wolf.
This book is for the reader who is willing to put in the work to ascertain what works best for him or her. The author is asking you to commit to 30 days—essentially an elimination diet—and then additional time to test foods you want to reintroduce. There are general guidelines to follow, but for optimum results, you have to put in both the time and effort to uncover your individualized way of eating.

Wolf, R. (2017). Wired to eat: Turn off cravings, rewire your appetite for weight loss, and determine the foods that work for you. New York: Harmony Books.

Book Review: The Whole30

Check out my book review on LinkedIn: The Whole30: The 30-Day Guide to Total Health and Food Freedom. This program is hardcore and worth it. If you have never done an elimination diet or eaten paleo, I highly recommend it. Yes, there are a lot of rules. Yes, you will find it inconvenient and uncomfortable at times. However--if you stick it out and complete the program, you will reap the many benefits and be happy you did.

Hartwig, M. and Hartwig, D. (2015). The WHOLE30: the 30-day guide to total health and food freedom. New York: Houghton Mifflin Harcourt.
https://whole30.com/

Elimination Diet Day 11 and Running with Yellow Squash

I think I am getting the hang of this, and starting to see some real benefits. For one, I'm less inflamed. I am craving stevia slightly less. I'm really enjoying the food that I can eat. There is a wide variety of olives out there; I had no idea how tasty! I bought real vanilla beans and cannot wait to introduce that to my diet. Today, I had yellow squash without any issue. Happy, happy.

The mornings have been cold, so I've been only running the shortest, home-to-work route.

Elimination Diet Day 10 and Running--on Coffee!

This morning, all went well. I had a free coffee begging to be used via the 7-Eleven app. I successfully went in, got a plain, black coffee and left. By the end of the 16-oz cup, I was actually enjoying it. P-r-o-g-r-e-s-s! The day flew by.

For dinner, I introduced broccoli. I roasted it and it had the most wonderful sweetness to it. Yes, really. I love broccoli. No reaction, all good. The chicken was good.

Check out the picture of Rose Park this morning. It was a pleasant 40 degrees.

Elimination Diet Day 9 and Running - Chicken!

I am thankful for a fairly normal feeling day. I'm trying to talk myself into liking my coffee/coconut milk/cinnamon brew a little more each day. Super busy day at work. Steven went on another shopping spree for me--that's twice within the last 8 days, so sweet. His support means the world to me.

Before dinner, my stomach felt a bit off...but I had to try the chicken. Eating didn't really make me feel any better and I  wasn't surprised when I had a small reaction just before bed. I cannot blame the chicken wings. They were so good. 

Elimination Diet Day 8 and Running--Snow!

Today, it felt like I was hit by a mack truck. After the small reaction last night, everything was pretty close to normal this morning. I was surprised. However, I had a really hard time getting out the door. I did a short dreadmill session. At work, time actually flew by, but I really felt terrible. Even those cute, little manzanilla olives didn't help.

For dinner, I added... CABBAGE! Purely for practical reasons (2 turkey burgers leftover from last night), the chicken will have to wait. I ate the same old turkey burgers, lettuce, cabbage, and avocado. I had fresh coconut, cinnamon, coconut oil, coconut flour for dessert.

Any suggestions for the sweet cravings? I thought my taste buds would get used to the coffee/coconut milk taste, but it just isn't happening.

It snowed overnight--just the perfect amount, with gorgeous scenery abounding and dry sidewalks.

Elimination Diet Day 7 and Running...Red

The soreness in my arms is gone, but I still have a little tenderness in my right trapezius. I skipped the olives today and still had red, flushed cheeks this afternoon. Thank goodness I do not have to REMOVE a food from my safe list. I think it might be stress induced. I went into work and definitely felt that I still have so much to do... Yesterday, I was more relaxed in the afternoon, at home, binge-watching Sneaky Pete with Steven (great show, highly recommend!).

This morning, I tried Chameleon Cold-Brew Organic Espresso Coffee. Steven was determined to find something unique, special, treat-like that I could enjoy from Whole Foods yesterday. It was between electrolyte water or cold coffee. I chose the coffee. I was so hoping that this could be my new addiction. Nope. It was fine (added coconut milk) but has the potential for greatness if I could just add stevia.

Dinner was turkey, lettuce, avocado, celery, green beans (roasted to a crisp); cinnamon, fresh coconut, and coconut oil for dessert. About an hour afterward, I had a small reaction. Too much food? It can be so frustrating.

Phase 1 foods: turkey, shrimp, codfish, string beans, lettuce, celery, olive, avocado, tea, coffee, cinnamon, coconut, oregano, cayenne pepper.

Tomorrow, I get to introduce a new food from phase 2. I am torn between chicken and cabbage.... Phase 2 foods (to be introduced one at a time) include sole, chicken, lamb, cabbage, broccoli, yellow squash, basil, maple, garlic, honey.

I ran 1/2 dreadmill, 1/2 outside. It was another cold day in DC. Pictures below are of Washington Circle (hello IFC building) and K Street.

Elimination Diet Day 5 and Running

Washington is back into winter mode, mid-40s and windy. My beautiful route around the monuments was halted with barriers on 17th Street near the Washington Monument and the National Museum of African American History & Culture. Today was the annual March for Life event, held yearly since 1974.

Besides physical barriers, I'm battling some mental ones. I really want a smidge of cocoa or a few drops of stevia--anything to make my coffee taste better. When can I add hot sauce? I would really like some steak, too. 

Ugh. 

My nutritionist sent me a great text this morning: "There's no crying in baseball and there's no trying in an elimination diet. There IS only doing!!!" Yes, agreed. I looked up the YouTube clip for extra motivation. He also sent me: "It's supposed to be hard. If it wasn't hard, everyone would do it. The hard is what makes it great," another great scene from A League of Their Own.

I'm happy to report that my digestion has been fine today. I am noticing some flushing on my cheeks in the late afternoon (yesterday and today). Both days I had olives. I'll skip the olives tomorrow and see what happens. 

Thank goodness I love turkey. Dinner was roasted, yummy turkey breast with crispy skin, Romaine lettuce, green beans, and avocado. Dessert is shredded coconut, coconut oil, and cinnamon. Tomorrow, I am cracking open a real coconut. It won't be as good as the ones in Barbados, but given the current situation, a treat nonetheless. 

Elimination Diet Day 4 and Running

Today was much better; my stomach, my energy, my run--very encouraged. The only thing that still remains is the craving for something sweet. Oh, how I miss my stevia. My coffee is not the same. My coconut flour, baking creations are not the same. I readily admit that I was a stevia addict. And, I think that I was increasing the dose to achieve the same sweetness...not a good sign. My reality check was when Julia tasted my coffee and said it was super sweet, too sweet. Really? It is good to get off the stuff.

I changed my route to avoid running past three 7-Elevens. It has been a good change of pace, with less traffic and fewer people. I snapped a picture of the Kennedy Center. Thankfully, you cannot tell how dirty and disgusting the Potomac River was this morning.

I tried Trader Joe's, "Just a Handful of Olives Pitted Salted Manzanilla Olives," for lunch--love them! So good. I will definitely get more ($0.99 each). I love Trader Joe's.

For dinner, a (whole!) Romaine lettuce heart, avocado, green beans, lots of cod. I am definitely using more salt, pepper, and oregano to season my food.

Another day, done. It was a great day with no GI issues in the morning or after dinner. Progress!

Elimination Diet Day 3 and Running

It is pretty disappointing to be following the letter of the law with this diet and still have a reaction. I realize it may be part of the detox process, but it is hard to remain focused on the end goal. Last night after dinner, my stomach was gurgling like there was no tomorrow. This morning, the reaction was hard and swift. Additionally, my stomach was upset and I was not sure I had the energy to run to work.

I ran anyways.

Minor victory: I went to 7-Eleven for "free coffee Wednesday" and got a small black coffee. I put my own coconut milk and cinnamon in. I wasn't really tempted by the latte machine. Overall, the coffee was so-so. I drank it for the caffeine.

For dinner: shrimp, coconut oil, turkey burger, avocado, and celery. For dessert, coconut manna--not too much, in case this is the culprit.

Although I dragged, it was nice to be outside. The picture is of the Key Bridge on my morning route. The afternoon run was much better and the 60-degree weather totally helped.

Elimination Diet Day 2 and Running

Day two is in the books. Unfortunately, I had a reaction after day 1 dinner last night and this morning. I am hoping this is carry over from the previous day or perhaps I just ate way too much food?! When I took a picture of the food yesterday I was a bit taken aback--WOW, that is a lot of food. Slight headache, but I also didn't drink that much water today. [NOTE: Drink more plain water!] According to the MRT test book, detoxing your body from the various antigens is a process that can make you feel much worse the first week or so before starting to feel better.

For dinner, I had turkey burgers, an avocado, and a mixture of coconut/cinnamon (coconut oil, coconut manna, coconut flour, cinnamon). I didn't really enjoy the coconut/cinnamon mixture, but I felt like I needed more calories with little bulk. I also took selenium and zinc supplements. Avocado is my new favorite--great spread replacement and so healthy with fat and nutrients.

My morning run was crisp and clear. Standing in the same spot with opposing directions, I took a photo of the Lincoln Memorial and then the Washington Monument. So far, my running performance is not suffering from this adventure.

Elimination Diet Day 1 and Running

Wet and windy run into work this morning. I much prefer the colder temperatures over the rain. The bright side: women's locker room was empty.

I am no stranger to the elimination diet. I have tried several times to start and stay on the wagon. This series of blog posts are meant to keep me on track and honest. If I can just get through the first two weeks, I believe committing to the rest of the process (3 months? 6 months?) won't be so difficult. So what is different THIS time?

I am working closely with a nutritionist (Axis Nutrition).

This has so many benefits on so many levels. While I am typically self-motivated and love to follow a set of rules, somewhere along the way...I start to distrust the process. And then, I have a severe reaction and can't figure out why. This sends me into the deep end of eating things I know will not sit well. It is a completely different situation when I knowingly eat something that I shouldn't; I am mentally prepared for the consequence and this is easier. 

Back to the nutritionist. He is providing accountability with regular appointments and tracking. And, he is available by text for any and all crisis situations. His great idea: If you are about to eat something you shouldn't, take a picture of it and send it to me first. 

The foods I can eat in the first week are based on IgE testing (mold allergy) and Mediator Release Test and include turkey, shrimp, codfish, string beans, lettuce, celery, olives, avocado, tea, coffee, coconut (all forms), cinnamon, oregano, cayenne pepper. I made a grocery run to Trader Joe's at lunch today. I munched on way too many coconut chips (unsweetened). Despite several cups of coffee with coconut milk, I have a dull headache.