Whole 30 Reset
Join us this January for the Whole30 reset to improve your health starting the 1st of the year!
So what is the Whole30?
The Whole30 was developed as a way to eliminate processed and often inflammatory foods that tend to cause sensitivities and intolerances for a period of 30 days. The reason the founders of the Whole30 chose 30 days was because as they say, “anyone can do anything for one month.” But from an elimination diet and science perspective, the 30 days actually has good evidence and rationale. When looking at food sensitivities and intolerances, which are different than true IgE food allergies, the half life of Immunoglobulin G (IgG) is 21 days so by doing the full 30 days you will experience a significant decrease in the circulating immunoglobulins of the potentially triggering foods. By lowering the load of these IgG proteins, if you are sensitive to these foods you will start to experience symptom improvement as you get beyond the half life. Conversely after the Whole30 elimination is complete, there is a reintroduction phase where you will reintroduce foods one group at a time. After reintroducing a food, the IgG level will go up and if there is a potentially triggering food you may (or may not if you are not sensitive to it) experience symptoms. If you do experience any negative symptoms upon reintroduction, then you may want to avoid or limit these foods long term but if not then you may go on your merry way incorporating these foods into the everyday diet.
Why do the whole30?
The foods that are eliminated on the Whole30 are shown to be problematic for many people in the following areas: cravings and habits, blood sugar dysregulation, hormonal regulation, digestion, immune function and inflammation. By eliminating the potentially problematic foods and adding in more diverse, whole foods it serves as a reset to the body. It is not only about what is taken out but what is added in: nutrient dense, whole foods that nourish the body.
What is excluded during the Whole30?
- Sugar (real or artificial sweeteners)
- Gluten and grains
- Processed foods (cookies, crackers, chips, french fries)
- Calorie counting and weight check-ins (the goal is not weight loss, though many people do experience this)
What gets the green light during the Whole30?
- Real, whole foods (fruits, vegetables, meats, eggs, nuts, seeds)
- Coffee (without dairy or sweetener)
- Herbal teas
- Ghee or clarified butter in place of dairy
- Dairy alternatives like cashew milk yogurt or coconut milk yogurt
- Certain legumes like green beans and peas
- Vinegar and botanical extracts
- Coconut aminos as a substitute for soy sauce
- Salt and seasonings as long as they are preservative free
What are the benefits of the Whole30?
The 30 day elimination period gives your body time to remove inflammatory triggers, heal the gut, calm the immune system (much of the immune system is found in the gut!) and restore healthy metabolism and blood sugar balance. The idea is to give your body a reset so that you can feel and perform at your best The following are benefits of an elimination diet:
- Identifies Food Triggers
- Reduces Inflammation
- Supports Healthy Microbiome
- Dairy-Free, Gluten-Free (often pro-inflammatory)
- Phytonutrient rich to Heal the Gut
- Reduces Toxic Burden
- No Calorie Restriction
- Promotes Body Awareness to Foods
Countless individuals have benefitted from different versions of an elimination diet which have been around since the 1920s. While the Whole30 is new on the block, the idea is the same. Some of the known benefits of any elimination diet where inflammatory foods or potential triggers may include:
- Improved digestion
- Decreased GI symptoms like bloating, diarrhea, constipation
- Improvement in skin conditions like eczema and acne
- Less brain fog
- Improved energy and mood
- Reduced pain (joint pain, headaches)
- Fewer cravings
- Weight loss (while this isn’t the goal for the Whole30, once processed and inflammatory foods are removed this is often a natural side effect)
- Getting more in tune with our bodies and the way different foods make us feel
What a great way to start out the New Year! Almost anyone can complete the Whole30 without problems but it is always best to talk with your healthcare team. Those who should not eliminate whole food groups include those with food allergies and known anaphylaxis, those who are pregnant or breastfeeding, and those with active or a history of eating disorder.
I’ll be doing the Whole30 myself and leading a group this January with recipes, meal and snack ideas and encouragement along the way! You do not only have to be in Colorado to join, you can be anywhere, the more the merrier!
If you are interested in joining me on this Whole30 reset (for just $29!), send me an e-mail at [email protected]! Each week you will get recipes for breakfasts, lunches and dinners that are Whole30 compliant and support and motivation along the way!
If you are looking for more support on your health journey, book a free call below to see how I can help!
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