The Whole30 is a 30 day nutrition challenge (created by Whole9 in 2009) that focuses on eating a paleo based diet. On this program you eat meat, fish, eggs, TONS and TONS of veggies, reasonable amounts of fruit and lots of good fats. At CrossFit Springfield we believe the Whole30 program is the best way to get you started on your journey to eating a paleo-based diet and living a healthier life style. By dedicating 30 full days towards “resetting your digestive system”, the Whole30 will help to get you back on track if you already eat paleo, and if you currently know nothing about Paleo, it is a great way to learn exactly what you should be eating. We want you to focus for 30 days on putting REAL food in your body and seeing just how much your nutrition affects every area of your life. You will notice dramatic changes ranging from your performance inside the gym, to elimination of the dreaded afternoon lag. CrossFit Springfield believes that nutrition is the foundation of any good fitness program and at the core of good health. (You cannot just exercise yourself out of that pizza and beer you had the night before!) Without a good foundation in nutrition, you will always fall short of your individual health and fitness potential.
The Whole30 in a nut shell is, “Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds”. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.
We don’t like to emphasize what you can’t eat during this 30 days, but just so we are clear: (taken from whole9life.com):
Here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.
- Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels (and your Success Guide FAQ), because companies sneak sugar into products in ways you might not recognize.
- Do not consume alcohol, in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
- Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn… for the purposes of this program, corn is a grain! 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.
- Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
- Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
- Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
- Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate.
- In addition, no Paleo-ifying dessert or junk food choices! This equals “Sex With Your Pants On” (SWYPO), and it will ruin your Whole30 faster than you can say, “paleo pizza.” Do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no “paleo-fying” desserts or junk food – no paleo pancakes, pizza, brownies or ice cream. Trying to replicate junk food with “technically approved” ingredients misses the point of the Whole30 entirely.
This program is strict and we believe strongly in it. We ask you to commit yourself fully to 30 days with no cheats, no slip-ups, no “one small bite”, and no exceptions! Part of the success of this program is rooted in its rules and guidelines. We are working on not only improving your health, but also changing your relationship and dependence on food. Its only 30 days, we are not asking you to give up your Andy’s Frozen Custard for life, just 30 days! We promise if you put the dedication and work into it, you will see amazing results and create a new and healthier relationship with food. It’s only 30 days!
Your success in the program depends largely on your ability to plan ahead and your commitment to the program. We recognize the amount of work and commitment that goes into doing a Whole30, which is why we have created our CFS Whole30 Facebook Group to help support you and give you a place to ask your questions and seek out the advice of others who have completed the 30 days. We will do a group Whole30 Challenge several times a year. During the group challenge you can expect:
-A Whole30 Kickoff Meeting to start you off on the right foot
-The Whole30 Success Guide (if you’re a CFS member)
-A Whole30 Mentor to help keep you accountable and on track during the program
-Whole30 approved recipes on the nakedplate.org
-Whole30-focused events throughout the challenge to provide an opportunity to swap recipes, encourage each other and ask questions.
-Answers to all your questions and support in The CFS Whole30 Challenge Facebook group.
You can choose to do a Whole30 at anytime on your own but we recognize an increased chance of success with the group. Below is a list of links to help answer your questions about the W30 and get you off and going on your Whole30 journey. If you have any questions regarding the Whole30 please feel free to ask them in our FB group or email us at CFSpringfieldNutrition@gmail.com
Best of Luck!
The CrossFit Springfield Nutrition Team
*Mark your calendars: The next group Whole30 Challenge will start August 1st. It’s a special Back To School Challenge with something for everyone in the family! We will host a Kick-Off Meeting July 28th from 3:30-5PM at CFS-West to answer all your questions.
Some of our favorite Whole9 resources:
Whole30 Forum- A great place to ask questions!
Sex With Your Pants On- We will have a strict no SWYPO rule during a Whole30 challenge
A House Divided- Tips for doing the Whole30 in a non-paleo household
Paleo Poor- Tips for saving $
*We strongly recommend reading It Starts With Food from the Whole9. We also recommend subscribing to the Whole30 Daily to keep you on track and educated during your Whole30.