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Old 08-29-2011, 04:17 PM   #1
I'm not fat, I'm fluffy
 
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WOE: paleo eating
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~*PALEO*~ FAQs

ok so alot of people have alot of questions to ask about paleo and primal. I figured this is the best place to post..

What is Paleo?
A paleo diet is a diet that follows the principles of eating like our ancestors to achieve great health.

What can I eat on Paleo?
stick to whole, unprocessed foods: meat, eggs, seafood, non-starchy vegetables -- and some (but not a ton of) fruit, nuts and seeds. I try to avoid eating things with sugar, grains (yes, whole grains, too), legumes (and not just because of their fart-inducing properties), and polyunsaturated fats. In short, I eat anything that can be hunted or gathered, and try to avoid stuff that’s processed, cultivated, or sealed in colorful packaging labeled "HEART-HEALTHY!" or "LOW-FAT!"
I eat “real” food -- fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important -- I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.
It’s not a low calorie “diet” -- I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you’d imagine. Fat isn’t the enemy -- it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way.
Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body. It’s been doing great things for my energy levels, body composition and performance in the gym. It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.




Q: What's the difference between the Paleo diet and Atkins? And how do you distinguish between "Paleo" and "Primal"?

A: Check out this handy infographic by Melissa McEwen (who, along with John Durant, are two of the aforementioned "weirdo hipster cavemen"). But the quick answer is that Atkins is less concerned about food quality than it is about weight loss via restricting carbohydrate intake. (As we’ll discuss in a bit, most Paleo eaters end up consuming fewer carbohydrates than most people simply because we avoid grains and processed foods -- but unlike Atkins, carbohydrate avoidance ain’t necessarily the name of the game.) And super-strict orthodox "Paleo" eating tends to be more strict than Mark Sisson's "Primal" approach, which makes allowances for certain additional foods, like dairy and "natural" sweeteners.

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Old 08-29-2011, 04:20 PM   #2
I'm not fat, I'm fluffy
 
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WOE: paleo eating
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1.Eat real food.
2.Eat meat, vegetables & good fat.
3.Don't overdo nuts & fruit.
4.Don't eat stuff that hurts you, like gluten-packed grains & legumes.
5.Before you cheat, ask yourself: Is it worth it?
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Old 08-29-2011, 04:23 PM   #3
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What is the whole30?
Certain food groups (like grains, dairy and legumes) are probably having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies or fertility issues) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?

Strip them from your diet completely. Cut out all the inflammatory, insulin-spiking, calorie-dense but nutritionally sparse food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health. The most important reason to keep reading?

This will change your life.

We cannot possibly put enough emphasis on this simple fact – the next 30 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and thousands of people have since done it, and it changed our lives (and their lives) in a very permanent fashion.

Our Whole30 program, as outlined.

Eat real food – meat, fish, eggs, tons of vegetables, some fruit, and plenty of good fats. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed. Don’t worry… these guidelines are outlined in extensive detail in our Shopping Guide.

More importantly, 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.
1.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.


2.Do not eat processed foods. This includes protein shakes, pre-packaged snacks or meals, protein bars, milk substitutes, etc.


3. Do not consume alcohol, in any form. (NEW! And it should go without saying, but no tobacco products of any sort, either.)


4.Do not eat grains. This includes (but is not limited to) wheat, rye, barley, millet, oats, corn, rice, 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.


5.Do not eat legumes. This includes beans of all kinds (black, kidney, lima, etc.), peas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, tamari and all the ways we sneak soy into foods (like lecithin).


6.Do not eat dairy. This includes all cow, goat or sheep’s milk, cream, butter, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream.


7.Do not eat white potatoes. It’s somewhat arbitrary, but they are carbohydrate-dense and nutrient poor, and also a nightshade (refer to your Success Guide FAQ for details).


8.Most importantly… do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no “Paleo-fying” less-than-healthy recipes – no Paleo pancakes, Paleo pizza, Paleo fudge or Paleo”ice cream. Don’t mimic poor food choices during your Whole30 program! Those kinds of food miss the point of the program entirely.

One last and final rule. You are not allowed to step on the scale during your Whole30 program. This is about so much more than just weight loss, and to focus on your body composition means you’ll miss out on the most dramatic and lifelong benefits this plan has to offer. So, no weighing yourself or taking comparative measurements during your Whole30. (NEW! We do encourage you to weigh yourself before and after, however, so you can see one of the more tangible results of your efforts when your program is over.)

The Fine Print

A few concessions, based on our experience, and those of our clients. These are less than optimal foods that we are okay with you including during your Whole30. Including these foods in moderation should not negatively impact the results of your Whole30 program.
1.Fruit juice as a sweetener. Some products will use orange or apple juice as a sweetener. We have to draw the line somewhere, so we’re okay with a small amount of fruit juice as an added ingredient during your Whole30… but this doesn’t mean a cup of fruit juice is a healthy choice! Refer to your Shopping Guide for clarification.


2.Processed Meat. On occasion, we are okay with organic chicken sausage (those that are nitrate, sugar, gluten and dairy-free), and high quality deli meat, packaged fish (like tuna or smoked salmon) or jerky. Read your labels carefully, because Whole30-approved processed meats, especially jerky, are hard to find.


3.Certain legumes. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, these are far more “pod” than “bean”, and green plant matter is generally good for you. (Refer to the FAQ for details.)


4.Certain processed foods. We’re okay with cans or jars of olives, coconut milk, sauces and spice mixtures like tomato sauce or curry, or vegetables like sweet potato or butternut squash, but only if the labels prove they’re “clean”. (Refer to your Success Guide FAQ for details.)


5.Vinegar. NEW! All vinegar, with the exception of malt vinegar (which generally contains gluten), is allowed during your Whole30. This includes white, apple cider, balsamic, red wine, rice, and other non-malt vinegar varieties.

Ready to start?

Now that you have the basic plan, you need to know how to implement it. It’s simple, actually. Start now. Today. This minute. Count out thirty days on your calendar. Plan out a week’s worth of meals, using the Resources we’ve given you here. Take our Shopping Guide to your local health food store, farmer’s market or grocer and stock up on things you’ll be eating. And then… go. Cold turkey. Just start, using our MealSimple™ template to take all the guesswork out of meal planning. But don’t put this off, not for one more day. If you give yourself excuses or reasons to delay, you may never begin. Do it now.

Your only job for the next 30 days is to focus on making good food choices. You don’t need to weigh or measure, you don’t need to count calories, you don’t need to stress about organic, grass-fed, pastured or free range. Just figure out how to stick to the Whole30 in any setting, around every special circumstance, under any amount of stress… for the next 30 days. Your only job? Eat. Good. Food.

The only way this will work is if you give it the full thirty days, no cheats, slips or “special occasions.” This isn’t Whole9 playing the tough guy. This is a FACT, born of education and experience. You need such a small amount of any of these inflammatory foods to break the healing cycle – one bite of pizza, one splash of milk in your coffee, one lick of the spoon mixing the batter within the 30 day period and you’ve broken the “reset” button. You must commit to the full program, exactly as written. Anything less and we make no claims as to your results, or the chances of your success. Anything less and you are selling yourself – and your potential results – short.

It’s only 30 days.

Here’s what you can expect.

The first week or two will be tough, as your body heals and adjusts to this new way of eating and your brain wraps itself around going without all those sweet tastes and sugar-driven energy spikes. And while you may start to feel better after a week or two… the healing process takes significantly longer. In addition, the mental addiction and emotional connections to sugary foods, large amounts of carbohydrates and over-the-top, chemically-altered flavors is going to take a lot longer to overcome.

Stick with it, and be patient with yourself. You cannot reasonably expect to completely reverse decades of poor eating habits in just 30 days. The good news, however, is that improvements are front-loaded, and you will start to see significant benefits within the month.

At some point, we promise you… the magic will happen. You’ll go to sleep easier, and sleep more soundly through the night. Your energy levels will increase and stabilize, and you’ll feel just as good first thing in the morning as you do at the peak of your day. Your body composition will start to change – your clothes will fit differently, and you’ll feel less bloated at the end of your day. Your performance, whether it be in the gym, while playing sports or during a hike, will improve. Your recovery after exercise, a game or a hard day’s work will feel easier and more complete. Conditions, ailments, aches and pains will miraculously start to improve. And through all of it, you’ll be eating delicious, fresh, natural, real food… food that tastes good, and is physically satiating and mentally satisfying.

Refer to our Success Guide FAQ for more details about what to expect, or if you find yourself in a rough patch during your Whole30.

It’s for your own good.

Here comes the tough love. This is for those of you who are considering taking on this life-changing month, but aren’t sure you can actually pull it off, cheat free, for a full 30 days. This is for the people who have tried this before, but who “slipped” or “fell off the wagon” or “just HAD to eat (fill in food here) because of this (fill in event here).” This is for you.

It is not hard. Don’t you dare tell us this is hard. Giving up heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard. You won’t get any coddling, and you won’t get any sympathy for your “struggles”. YOU HAVE NO EXCUSE not to complete the program as written. It’s only thirty days, and it’s for the most important health cause on earth – the only physical body you will ever have in this lifetime.

Don’t even consider the possibility of a “slip”. Unless you physically tripped and your face landed in a box of doughnuts, there is no “slip”. You make a choice to eat something unhealthy. It is always a choice, so do not phrase it as if you had an accident. Commit to the program 100% for the full 30 days. Don’t give yourself an excuse to fail before you’ve even started.

You never, ever, ever HAVE to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no (or make your Mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company picnic does not mean you have to eat anything. It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 7th grade.

This does require a bit of effort. If you’re cutting out grains, legumes and dairy for the first time, you have to replace those calories with something. You have to make sure you’re eating enough, that your nutrients are plentiful, that you’re getting enough protein, fat and carbohydrates. You’ll have to figure out what to eat for lunch, how to order at a restaurant and how often you’ll need to grocery shop. We’ve given you all the tools, guidelines and resources you’ll need in this Success Guide, but take responsibility for your own plan. Improved health and fitness doesn’t happen automatically just because you’re now taking a pass on bread.

In conclusion…

We want you to participate. We want you to take this seriously, and see amazing results in unexpected areas. Even if you don’t believe this will actually change your life, if you’re willing to give it 30 short days, do it. It is that important. We believe in it that much. It changed our lives, and we want it to change yours too.

There are plenty of “nutrition challenges” and 30 day plans out there – things that sound a lot like the Whole30, that promise you’ll lose weight, have more energy, feel better. They give you more of what you want – arbitrary points for eating junk food, or an exercise penance for cheating, or acceptable alcohol choices “if you must drink”.

But here at Whole9, we’ve built our entire business around telling you what you need, not what you want. We will not pander to you here. We will tell you what we know to be true, based on literally thousands of testimonials and consulting clients’ real results. Programs that offer built-in cheats or rationalizations for less than healthy food choices simply do not work long-term. They don’t teach you anything about how the foods you are eating are affecting you, and they don’t do anything to help you change your habits, patterns and behaviors. The Whole30 program has been in motion for almost two years, with participants all across the world – and has measurable, real-life, sustainable results to back up our claims.

Welcome aboard.
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Old 08-29-2011, 04:27 PM   #4
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Great post! Sticky worthy
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Old 08-29-2011, 04:28 PM   #5
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Thanks Kerry for putting this together!
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Old 08-29-2011, 04:32 PM   #6
I'm not fat, I'm fluffy
 
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WOE: paleo eating
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I hope more people post questions and answers.. I really think alot of people could benefit by educating themself on this forum.

Now if we can only get netrition to get us some paleo friendly stuff lol
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Old 08-29-2011, 04:33 PM   #7
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Oh suggest it to them! Netrition is amazing at getting in products when asked
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Old 08-29-2011, 04:38 PM   #8
I'm not fat, I'm fluffy
 
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I think the problem is there is a lack in it..
Actually someone I work with just started a jerkey company and i'm currently begging him to come up with some paleo jerkey sweetned with fruit juice..
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Old 08-31-2011, 11:53 AM   #9
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Coconut and almond flours are ok, correct?

I think for me the hardest part will be not weighing lol. It's such a habit!
I made a cup of coffee with s/f syrup and cream, as a "farewell" and I didn't care for it at all! I guess your tastebuds can change fast.
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Old 08-31-2011, 11:54 AM   #10
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Speaking of jerky, I know cleochatra makes a jerky with ground beef. I bet that recipe would be totally allowed!
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Old 08-31-2011, 01:46 PM   #11
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Dottie they are allowed
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Old 08-31-2011, 01:56 PM   #12
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Great ty!
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Old 12-26-2011, 04:37 AM   #13
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Thanks Kerry - I will be starting whole30 this week as my NewYear's challenge. Won't wait until the 1st of Jan. You've really inspired me.

Lisa
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Old 12-26-2011, 08:42 AM   #14
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Me too. New Years challenge here I come!!!
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Old 12-26-2011, 10:50 AM   #15
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Quote:
Originally Posted by SkinnyMe2B View Post
Thanks Kerry - I will be starting whole30 this week as my NewYear's challenge. Won't wait until the 1st of Jan. You've really inspired me.

Lisa
Lisa I started today! Care to join me?
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Old 03-08-2012, 09:57 PM   #16
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I'm in induction, but I hate the not eating fruit thing. I can totally go for this life style proposed, though I like cheese. The biggie is I really need to shed some weight. I was hoping induction could do that for me. is there any focus to Ketosis here?
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Old 10-19-2012, 08:43 AM   #17
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Is there an approved beverage list for the Whole30 program? Thanks...
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Old 01-01-2013, 04:09 PM   #18
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This is very helpful information.
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Old 01-15-2013, 08:10 PM   #19
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Can you have greek yogurt? No? Why not?

It is funny, I eat these foods with the exception of Greek yogurt avd TVP & soy powder.

Last edited by MaryMary; 01-15-2013 at 08:12 PM..
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Old 05-15-2013, 01:42 PM   #20
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What about Rice Milk? Or is the brown rice in liquid form a no-no?
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Old 07-19-2013, 06:25 AM   #21
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Very excited and ready to go, but have a question

I have read the entire post and I am excited about "DOING" what is says, but you refer to a Shopping Guide and I don't know where to find it. Could you please direct me to anything that gives me more specifics on what I can eat and what to keep stocked? Sure would appreciate it!

Thanks
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Old 07-19-2013, 08:51 AM   #22
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Hobo: google "whole30" and you'll find a lot of information to get you started
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Old 01-26-2014, 02:54 PM   #23
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Beverages

Beverages for Paleo are (at least that I use):

**Decaf is preferred as caffeine can actually cause sugar and/or carb cravings. If this doesn't happen to you, then by all means go for the full caffeine versions!**

Coffee (very little milk ok, although techincally not allowed on Paleo) - sweeten w/ Maple Syrup or Honey only (decaf preferred on Paleo)

Coconut milk (the kind made for drinking, not in the can )

Almond milk

Herbal tea - all

Caffeine Tea (green, black, etc.) - decaf preferred, again sweetened only with maple syrup or honey

Paleo hot chocolate (google for many recipies)

Smoothies made with almond or coconut milk and any paleo approved fruits, veggies, and non-peanut nut butters (almond butter and banana anyone?!)

DO NOT DRINK: Any fruit juices, dairy drinks (milk, cream), rice drinks, grain drinks (hemp milk, oat milk), alcohol, any drinks made with yogurt (smoothies)

Let me know if I'm missing anything, as I'm sure there's more to and not to drink.
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Old 01-26-2014, 03:09 PM   #24
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The only thing you missed was water!
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Old 01-26-2014, 03:10 PM   #25
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My ancestors must have been from another planets because meat was eaten rarely, since they had to hunt ir fish to kill it. Mostly, veggies, fruit, nuts, seeds and beans.
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