If you have questions about a specific topic we recommend that you first look for answers in the blog. You can do this by using the search function at the top of the blog. For example if you have questions about dairy then search for "dairy." Some of our most popular topics (recipes, supplements, etc.) can easily be found by their label which is on the right of the blog. We will continue to add to this FAQ so if your question isn't answered here then tell us or post it to comments.
Rule #1 - THROW AWAY YOUR SCALE!
The first thing you should remember when starting our program is that not only do we avoid counting calories for the most part, we also do not want you to be a 'scale watcher'. Here's a great example of what we're talking about.
What will my 30 days of eating look like?
In January, I decided to implement a 30 day elimination diet and I created a blog about it. This is what it looked like for me, to give you some idea. Anthony's Whole30. Please excuse some of the pictures - I've been told I have to work on my presentation! :-)
Why no grains?
- Whole 9 does an excellent job discussing this in their post, The Grain Manifesto. If you would like to take this a step further and read a really thorough book on grains and gluten, check out 'Dangerous Grains'.
What are nightshades?
Here is a great article from Mark's Daily Apple describing what nightshades are and how they can affect your health.
Why limit dairy?
As you may know, dairy continues to be a 'gray' area for us. We still recommend eliminating dairy out of your diet for 30 days and then slowly adding it back in. Some folks are able to add dairy back with no ill effects and they tend to have pretty good results with it.
But once again, quality is the main concern with milk. Just as with grain-fed beef, grain-fed dairy can cause potential health problems. Ideally, raw milk from pastured, grass-fed cows is best but unfortunately we cannot purchase it in North Carolina. 2nd best choice is organic milk from a quality company. One of our favorites is Organic Valley. Their dairy cows are pastured and grass-fed and they are committed to regional production, which means the milk you buy is as close to local as possible. You can find Organic Valley at Harris Teeter and other stores around the area. Whole milk should be your first choice but if it is just too rich for you, 2% is the minimum percentage of milkfat you should drink. Skim and 1% has no health benefits whatsoever. Here's a great post on How to Dairy Right.
A side note: never buy milk or dairy products that are labeled 'ultra-pasturized'. This milk is heated to such high temperatures that almost all nutritional value is removed. Did you know that ultra-pasteurized milk doesn't even need to be refrigerated, but grocers sell it in the refrigerated section because they know consumers won't purchase milk off the shelves? Something to think about...
What about Calcium?
- Brassica vegetables, such as kale -- have a better absorption rate than milk along with containing several other vitamins, minerals and nutrients. Also, consuming adequate amounts of quality protein increases intestinal calcium absorption. Maintaining blood-sugar levels by preventing hyperinsulinemia that is commonly seen on a high-grain diet can decrease urinary calcium loss. If you're a woman and you worry about not getting enough calcium if you give up grains and dairy, read this article from Mark Sisson.
What about my micronutrient intake (vitamins, minerals, etc.)?
- You will get the majority of vitamins and minerals your body needs eating a natural, whole food diet. There is no proof that supplementing with a daily multivitamin and mineral supplement will keep you healthy or prevent disease. That being said, if you choose to supplement, make sure you are getting a gluten-free source. Pioneer Nutritional is a good brand that is fairly inexpensive.
How about artificial sweeteners?
- Artificial. That little word should say something. As the great Jack Lalanne said, "If man made it, don't eat it." I personally used to drink diet coke quite regularly, but I've come to realize that that is just not something you should put in your body. Soda in general, but I digress. Your goal should be to eat the healthiest, most natural foods available. If you feel you deserve a reward meal, then have some dark chocolate, a good creme brulee or even some So Delicious Coconut Milk Ice Cream! Do it, get it out of your system and move on. Diane Sanfilippo from Balanced Bites said it best, "Presuming that eating a non-caloric, processed product born of food-marketing genius will allow us to trick our bodies is against what Mother Nature plans and downright foolish of us."
What supplements do you recommend?
- For most folks that follow a SAD (Standard American Diet), we recommend starting with a high quality fish oil for at least a few months in order to achieve a healthier Omega 3:6 ratio. One of the best fish oil supplements comes from a company called Stronger, Faster, Healthier. I would suggest purchasing the travel /starter kit first, as it comes in different flavors and you can choose your favorite. Another great Omega 3 supplement is Algal DHA, especially if you have an allergy to fish. You can purchase this locally at CVS.
- Another question we get a lot is what about protein powders? Even though it is convenient, liquid food can block your fat loss goals. If you are as lean as you want to be and you don't have reactions to dairy, you can supplement with a quality gluten-free whey protein. NOW Foods makes a quality gluten-free whey protein powder that tastes pretty good too. Speaking of NOW Foods, if you have digestion issues or are coming off of eating large amounts of highly processed foods, another supplement you may want to consider is NOW Foods Super Enzymes. It can get you back on track!