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Why not 27 or 43? “Thirty days is a good compromise. It takes 66 days for a habit to stick, but if we told someone to do this plan for that long, it’d be pretty intimidating,” Hartwig says. This amount of time is long enough for you to see results but not so long that you’ll be afraid to start.
What You Can Eat
What You Can’t Eat
The most important thing to remember when following Whole30 is to check the label on everything you buy. A lot of everyday condiments and prepackaged goods have added sugar or additives that you might not be aware of.
Since yogurt, cereal, toast, and even oatmeal are off the table, breakfast tends to be the toughest meal on the program.
Lunch - Kale Salad With Sautéed Apples
Whole30 lunches are essential because they'll save you from a slip-up when nothing else can. Options like chicken baked with veggies, turkey meatballs with plums will keep you full, happy, and far from bored.
1 large bunch kale, cut into thin ribbons, zest of 1 lemon, 2 tablespoons lemon juice, 1 clove garlic, smashed and minced, sea salt to taste, 3 tablespoons extra virgin olive oil, plus more for cooking, 1 shallot, peeled and sliced, 4 crisp apples, cored and cut into 1/2 inch slices, 1/2 cup raw, hulled pepitas.
Prepare the kale, set in a large bowl, and toss with lemon zest. To make the vinaigrette, use a fork to whisk the garlic into the lemon juice. Add a generous pinch of sea salt. Drizzle in 3 tablespoons olive oil, whisking until emulsified. Drizzle half the dressing over the kale leaves and massage with fingers. Rough the kale up a bit and set aside while you prepare the toppings.
Set a large cast-iron skillet over medium heat. Add olive oil and the shallots. Sauté, stirring occasionally, until shallots have browned, about 10 minutes. Meanwhile, slice apples, toss in the skillet and cook just until apples are warm and have lost their bite, 5-7 minutes. Remove shallots and apples from heat, add more oil, and toast the pepitas, cooking just until they pop about 1-2 minutes. Toss warm pepitas with sea salt.
Fold the warm apples, shallots, and pepitas into the prepared kale leaves. Taste for salt and adjust if needed. Serve immediately, or cover and refrigerate for up to a day.
Dinner - Chicken Teriyaki
The healthy versions of chicken cacciatore, meatballs and more will make you actually excited to make dinner after work. Check out our wide range of Whole30 Products.
For the sauce: 1/3 cup low-sodium soy sauce, 2 tablespoons rice wine vinegar, 1 teaspoon sesame oil, 1 1/2 tablespoons honey, 2 cloves garlic, minced, 2 teaspoons finely minced fresh ginger, 2 teaspoons cornstarch.
For the chicken: 1 tablespoon vegetable oil, 1 lb boneless skinless chicken breasts, cut into 1" pieces, salt, ground black pepper, sesame seeds, for garnish, sliced green onions, for garnish, cooked white rice, for serving, steamed broccoli, for serving.
For sauce: In a medium bowl, whisk together soy sauce, rice vinegar, oil, honey, garlic, ginger, and cornstarch.
For chicken: In a large skillet over medium heat, heat oil. Add chicken to skillet and season with salt and pepper. Cook until golden and almost cooked through, about 10 minutes.
Pour sauce over chicken and simmer until sauce has thickened slightly and chicken is cooked through, about 5 minutes.
Garnish with sesame seeds and green onions. Serve over rice with steamed broccoli.
Benefits of Whole30
Whole30 program improves energy, sleep, digestive issues (gas, bloating, pain, constipation, or diarrhea), skin, joint pain/swelling, asthma, migraines, and biomarkers like blood pressure, cholesterol, and fasting blood sugar. Whole30 helps successfully lose weight.
Another benefit of Whole30 is the ability to identify potential allergies to grains and dairy after you introduce them back into your diet. Once the body has had a chance to reset, you'll be able to easily see if any of these things make you feel tired, bloated, or foggy.
TIP OF THE WEEK
Do you struggle with eating enough vegetables? Looking for some sneaky ways to add more veggies to your diet?
Well, we’ve got you covered on how to be a veggie ninja and reach that 5-10 a day goal:
Pass the Pasta: If you love a big bowl of comforting pasta, but don’t like having extra veggies in your sauce, here’s a sneaky way to get in some greens: try a grain-free pasta made with vegetables, like Chickapea or Cybele’s, or even serve rice made with cauliflower, broccoli, or a special vegetable blend, from brands like Right Rice and Full Green!
Sip On It: A good way to get your veggies intake is to sip on them! Broth is a great way to get an abundance of vegetables like carrots, kale, and mushrooms, in a quick & easy way. Just heat and sip -- or add to any stir fry, stew, roast, or pasta dish! And with a wide variety of flavours, like Thai Coconut, Lemongrass Ginger Pho, and Mushroom Chicken, you’ll never get bored!
Chip Away: Yes, we know that potatoes are vegetables, but we’ve got something even better if you’re looking for something to crunch on! Try veggie puffs, veggie straws, veggie crackers, veggie chips, and veggie crispbreads to satisfy the craving for that salty crispness.
Set the Bar: Snack bars can be made with vegetables too, but still taste sweet and delicious! Pack a granola bar or a rice crispy treat in your backpack or work bag for a sneaky way to eat more vegetables, without actually having to eat vegetables.
Take Them to Go: Pre-cut, marinated, and cooked vegetables make it so much easier to eat your veggies! With olives, pickles, asparagus, broccoli, eggplant, and okra vegetable snacks to choose from, you can add veggies to snack time with no problem!
Adding more veggies to your diet doesn't have to be hard, at Natura Market we have endless options for healthy, tasty, vegetable-rich foods, so you can increase your veggie intake.