Guides, Whole30Michael MartinWhole30, whole30 approvedComment

Whole30 Guidelines + Resources

Guides, Whole30Michael MartinWhole30, whole30 approvedComment
Whole30 Guidelines + Resources

Happy New Year! January is one of the most transformational months of the year where we all strive to be better than before whether its health, relationships, personally, among others. January is also Whole30 month, which is centered on eliminating several things from our diet for 30 days that could potentially help improve energy and sleep, improvement of allergies, anxiety, digestive issues, skin conditions, among other things.

One of the most eye-opening things I experienced last year for my first Whole30 was how many products have added sugar to them. When in doubt check the ingredient list or cook fresh at home. If you’re traveling or out to dinner, do the best you can and order real, whole food. Once finished with Whole30, slowly reintroduce certain items like dairy, grains, alcohol, etc to see how your body reacts to it before going all in on your previous lifestyle.

I’ve included a list of high level guidelines and resources to help prepare you for a successful Whole30 below. If you ever have any questions please don’t hesitate to DM me @sweatspace on Instagram or email me at mike@sweat-space.com and I’ll be happy to help!

Whole30 Endorsed Cookbooks

Whole30 Guidelines

Eat real, whole food including the following:

  • Meat

  • Seafood

  • Eggs

  • Vegetables

  • Fruit

  • Natural Fats

  • Herbs

  • Spices

  • Seasoning

  • Coconut Aminos

  • Ghee

  • Vinegar and extracts

  • Salt

  • Certain legumes: green beans, sugar snap peas, snow peas

  • Almond Flour, Coconut Flour, Arrowroot etc for thickening sauces, dredging chicken, swapping out breadcrumbs in a recipe

  • Fruit juice without added sugar preferably not from concentrate

Things to Avoid:

  • All forms of added sugar including but not limited to:

    • honey

    • maple syrup

    • stevia

    • erythritol

    • monk fruit

    • cane sugar

    • splenda

    • agave

    • date syrup

    • coconut sugar

  • Alcohol whether for drinking or cooking

  • Legumes:

    • beans (black, pinto, fava, etc)

    • chickpeas

    • peanuts

    • peas

  • Dairy in all forms: milk, cheese, butter yogurt, kefir, ice cream, etc

  • All Grains including: wheat, rye, corn, millet, oats, barley, quinoa, amaranth, buckwheat, bulgur, sorghum, sprouted grains

  • Carrageenan, MSG or Sulfites

  • Baked goods, treats, pancakes, etc

  • No body measurements for 30 days