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Join me for a Reset after Labor Day

What is Whole30?

“ The wise man knows what he does not know”

One of my favorite quotes from ancient Chinese Taoist philosopher, Lao Tzu.

As I prepare to start the Whole30 elimination diet on Tuesday, September 5th, this quote comes to mind because the premise of this diet is to determine if you have any food intolerances you do not know about. The purpose of Whole30 is to learn more about what foods work best for you and find out if any foods are not serving you and causing unwanted symptoms.

If you have any food intolerances, they may be negatively impacting your energy levels, mood and even how well you sleep.

An elimination diet has three phases:




Preparation includes learning everything you need to know including what foods you can eat and which ones you shouldn’t as well as becoming familiar with all the guidelines regarding cooking methods, food prep and meal planning.

Elimination is all about omitting all the forbidden foods and beverages and staying on track eating only what is permitted. This is a 30 day elimination diet, hence the name Whole30. This about reading lables and stocking your fridge and pantry to help make staying on track easy.

Reintroduction is a systematic plan to introduce one food at a time with a day back on plan in between to see how you feel. Technically it is 10 days but it can be done slower.

This is not an official weight loss plan but weight loss can occur. It is recommended that you do not weigh yourself or take measurements during the 30 days. This is about feeling good and taking note of energy levels, mood and ability to sleep.

By eliminating common foods that can be problematic, one may feel less inflamed after without ever knowing they were inflamed before. Chronic inflammation can cause symptoms including abdominal pain, chest pain, fatigue, joint pain, mouth sores and even skin rashes.

To paraphrase Melissa Urban, one of the co-creators of Whole30, “ it is a self-imposed science experiment to learn if you have foods in your current diet that are not working for you and negatively impacting how you feel and potentially your long term wellness”.

Which Foods can you eat?

No surprise but all fruits, vegetables, meat, chicken, seafood and healthy fats like olive oil, avocado and nuts (not including peanuts and peanut butter) are included. Fruit juices can be used in recipes and in mocktails.

Salt is allowed even though some salt contains traces amount of dextrose (sugar)

What is eliminated?

All sugar and sugar substitutes

All alcohol

All grains (even gluten free options )

All dairy (only ghee is allowed as it clarified butter with the milk fat removed)

All Legumes which includes peanuts, beans, all soy and soy products including edamame, miso, tofu and tempuh (Exceptions include green beans and green peas. Coconut Aminos is allowed as a soy sauce replacement)

No products containing carragean and or sulfites

No using the scale or taking measurement

Guidelines to note:

The creators want you to focus on eating whole foods so they have what is referred to as the “pancake rule” which means no using approved ingredients to make pancakes, brownies or other bakery type products or substitutes. The reason for this is to help eliminate craving and have this experience be a “reset”.

I am looking forward to seeing how I feel during and after this experience.

I am offering coaching for Whole30 this September. Contact me if you want more information about this.

As always, Fill Up On Healthy!


Paula Gladstone

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