Friday, October 11, 2013

Whole30 Basics and Eating Out

We are so excited about all of the diet and lifestyle changes SCCFitters are making.  Some of you have already gotten into a groove and others still have some questions.  First, I let's review the basics of the Whole30 program.  For more detail please click here.

Food Groups to STRIP from your Diet
Carageenan, MSG, or sulfites - clearly labeled on processed foods
White potatoes
No Paleo-fying desserts or junk food
Avoid all vegetable oils, corn, canola, peanut, soybean, grapeseed, safflower, and sunflower

Fine Lines that are Allowed
Clarified Butter or Ghee - only source of dairy allowed on Whole30
Fruit juice as a sweetener - NOT A DRINK
Certain Legumes - green beans, sugar snap peas, and snow peas
Most forms of vinegar - white, apple cider, balsamic, red wine and rice vinegars are allowed.
Processed foods - Minimally processed foods like canned coconut, apple sauce, tomato sauce, chicken
     broth, or canned olives.  But remember to avoid Carageenan, MSG, and sulfites.

What to Eat
TONS OF Vegetables
Some Fruit
Good Fats from fruits (avocado), nuts, oil, and seeds
Coffee & Tea - unsweetened, can use coconut milk for creamer

For more information about meal planning and portions click here.   For more meal ideas check out Tina's Blog.  She photographed all of her meals while doing Whole30.  It will give you some great ideas on how and what to eat.

Second, is a brief overview on how to handle eating out on Whole30.  For more specifics and detail please read the Whole30 Guide to Navigating a Restaurant Menu.  Eating out when starting the Whole30 can be a tricky situation, but knowledge is power.  So educate yourself on the in's and out's of Whole30.  Read the packets we have available at the gym, go to the Whole30 website.
When eating out think simple.  Protein, vegetables, and good fat.  Those are the only three things you want to see on your plate.  Also think simply in terms of preparation.  Grilled, poached, steamed,  baked, or sautéed are the easiest ways to have your meals prepared.  Be sure to ask your sever what type of oil they are using, usually and easy swap for a readily available oil like olive oil.  It is difficult to completely avoid vegetable oils when eating out, but do your best.  A grilled lean steak, baked sweet potato, and some steamed broccoli is a great meal.  Drizzle a little olive oil on your veggies and season. If eating fast food,  a chicken salad with tons of veggies, avocado, some fruit, use vinegar and olive oil as your dressing or a lettuce wrapped burger/chicken and add a bunch of veggies/fruits in there (raw onions, avocado, tomato) and mustard (check ingredients) and add a side salad to it.  Better yet!  Pack a cooler and carry your food with you.  This is a sure fire way to guarantee yourself a good meal.  Keep it simple with some boiled eggs, carrot sticks, cucumber slices and nuts. You can go ahead and get fancy with a delicious and colorful shrimp and avocado salad or pack your leftovers from dinner the night before.  Again, think protein, vegetable, and good fat.

We would love to hear feedback from you, so please leave questions or comments below.  Let us know how the recipes we have shared turned out in your kitchen, request recipes, ask questions, share your success and struggles.  We are here to help.

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