WHAT TO EAT!
Eat meat and vegetables, seeds and nuts, some fruit, little starch, and no sugar.
We’ll have two levels you can participate in: Paleo and Whole30. The guidelines are listed below!
Paleo Guidelines (The “Super clean! Rx!” 4 star rating)
- A ton of non-starchy vegetables; Every meal should be coupled with a good amount of vegetables. Organic or locally grown vegetables are best however get what you can afford. No potatoes! Sweet potatoes and yams would be the best alternative.
- Lean protein in the form of chicken, beef, fish, pork, eggs; Grass fed beef, USDA certified organic meat, locally raised animals are a great way to go. If that isn’t an option (or not an option for your wallet), just stick to lean cuts.
- Some fruit, especially berries; Eat fresh fruit over processed fruit (no sugar added fruit juice counts as processed). Avoid bananas if you’re trying to lose fat.
- Some seeds and nuts; Walnuts, macadamia nuts, pecans are good! Cashews not so good. They are high in carbohydrates and omega 6.
- Some healthy fats; EVOO, coconut oil, walnut oil, avocado
What to Eat in Moderation
- Avoid most dairy; dairy is very inflammatory, we will only allow Greek yogurt for probiotics! If you are trying to be strict, avoid dairy altogether.
- Avoid legumes (includes soybeans and peanuts/peanut butter); Try almond butter or sunflower butter for a peanut butter alternative.
- Minimize alcohol consumption – opt for heart healthy red wine! Again if you’re going strict, avoid this altogether (highly recommended).
What to Avoid
- Grains/cereals; i.e. whole grains like rice, quinoa and corn
- Sweeteners; natural or artificial (sugar, stevia, honey, agave nectar)
- Processed foods; if you can’t understand the ingredients listed, it isn’t real food.
- Stick to the perimeter of the grocery store when shopping, that’s where the fresh minimally processed foods are.
- Try shopping the farmer’s market! The Broadway Famer’s Market is a great place to get fresh, local veggies and pastured/free-range meat/eggs! Macpherson’s on Beacon Hill is also really good!
- Go outside your comfort zone; try preparing veggies you’ve never prepared before. You can do this by participating in one of the weekly challenges, hint hint.
- Cook enough for leftovers! Set up a recipe or food swap with your teammates.
- Variety! Don’t get bored, get creative! Try different ethnic foods with spices and herbs!
- Always have some protein and veggies READY TO EAT (cut up/cooked etc.) for emergencies aka when you didn’t prep enough food and you’re almost in hangry mode.
- Seek out simple recipes; check out the recipes link for some awesome resources.
- Go to the grocery store often; non-processed foods actually go bad! GASP! – Good rule of thumb: buy enough for 3-5 days.
- Start buying spices here and there; spices are expensive so just buy a new one every week or so until you have a full spice rack.
- Default to a salad; can’t figure out what to make? You simply can’t go wrong with a big salad made with protein, fresh ingredients, and a little bit of olive oil and lemon juice for a simple yet refreshing dressing!
- Frozen berries are a savior for ya’ll with a sweet tooth. Always have a bag in your freezer to enjoy or to heat up when your sweet tooth acts up.
Whole30 Guidelines (The “Super Rx! Whole30 approved.” 5 star rating)
The Whole30 Program also has the same concept of eating real food. From Whole9, “Eat 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.”
The big difference here is that there are no grey areas on what to eat and what not to eat. There are more things to avoid while on the program:
- Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, 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. 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 eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits (chips and fries) 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.
- 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.
- No Paleo-ifying baked goods, desserts, or junk foods. Trying to shove your old, unhealthy diet into a shiny new Whole30 mold will ruin your program faster than you can say “Paleo Pop-Tarts.” This means no desserts or junk food made with “approved” ingredients—no banana-egg pancakes, almond-flour muffins, flourless brownies, or coconut milk ice cream. Don’t try to replicate junk food during your 30 days! That misses the point of the Whole30 entirely.
We know this might look a bit intimidating but it’s definitely achievable!