The WHOLE 90 - Get to the bottom of potential food issues

 

When the Hartwigs created the Whole 30 in 2009, they set out not to create a diet or a quick fix.  The Whole 30 wasn’t even designed to be a weight loss program or a test of willpower. The goal wasn’t to have you do something for 30 days with the intention of returning to your old eating habits as soon as you finished the 30 days.  They designed the Whole 30 as a wake up call, a kick start to transforming the way you think about food, your body, and what you want out of your time left on this earth. It’s designed to be a paradigm shift the likes of which you may only experience a few times in your whole life.  Their most famous quote regarding the Whole 30 is “This is not hard.  Don’t you dare tell us this is hard.  Quitting heroin is hard. Beating cancer is hard.  Losing a parent is hard. Drinking your coffee black. IS. NOT. HARD.” 

The Whole 30 is indeed a challenge, it’s a significant departure from most people’s typical nutritional habits and the success rate is about 40% over the 30 days. The Whole 30 premise is simple: certain food groups could be having a negative impact on your body composition, health, and quality of life without you even realizing it.   And to that point, I think visiting these symptoms and food groups is important. 

 

All of the symptoms below may be directly related to the foods you eat (even“healthy” foods):

  • Chronic Fatigue

  • Aches and pains

  • Trouble with weight loss

  • Skin issues

  • Digestive ailments

  • Seasonal allergies

 

So how do you find out if these foods are affecting you?  The cheapest and most simple way is to eliminate them from your diet completely.  Cut out the unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days to let your body recover from whatever ailments those foods may be causing.  

One of the major flaws with the Whole 30 is that after 30 days of avoiding ALL of these foods, you are supposed to systematically reintroduce those foods and pay close attention to how they impact your carvings, moods, energy, sleep, digestion, body composition, chronic pain, and any health conditions you have.  

Reality check:  Even the 40% of folks who are able to avoid the 5 major food categories meant to be avoided over the 30 days have an INCREDIBLY hard time slowly introducing one variable at a time!  

This brings us to adaptation to the Whole 30 challenge... what if we could make it easier to stick with the challenge while making it a bit easier to determine possible food sources of inflammation?  Enter the Whole 90 challenge where we break this challenge up into segments over 90 days. (Keep reading to find out how we will do this!)

If you want to join our Whole 90 challenge, please let us know by emailing info@korewellness.com or signing up on the board at the front desk!  We start on January 13th! 

 

How will we do this?

  • Avoiding only two of these ingredients at a time will make the actual challenge easier, and make our members who have to travel during this time able to stick to the guidelines.   

  • At the end of each segment, we will do a symptom check to see how your body performed over the 30 days, if you noticed some amazing changes we can make some decisions about how to proceed!  

  • At the end of the 90 days, we will not have to slowly reintroduce all of these foods as the sources of any negative effect will be more specific.

TIMELINE:

During the first 30 days we monitor the effect of avoiding alcohol and grains

ALCOHOL: wine, beer, cider, liquor, etc

Why avoid Alcohol?  Alcohol is neurotoxic, which is why your brain doesn’t work quite right after a few drinks.  Alcohol is twice as dense as sugar but still contains no actual nutrition. Alcohol disrupts blood sugar levels, changes your intestinal lining, and promotes inflammation.

 

GRAINS: wheat, oats, rye, barley, corn, rice, millet, buckwheat, quinoa, etc.

Why avoid grains? Both refined and whole grains especially with overconsumption can create hormonal and metabolic disruption.  Grains like gluten and fermentable carbohydrates that can promote an imbalance of gut bacteria and provoke inflammation in the body.

During days 31-60, we monitor the effect of avoiding dairy and legumes

LEGUMES:  Beans, peas, lentils, soy, peanuts, etc.

Why avoid legumes?  Legumes have similar issues as grains.  Poor digestion can render them nutrient poor compared to vegetables and fruits and contain fermentable carbohydrates that can disrupt your gut bacteria, and commonly cause gas, bloating, cramps, and other digestive issues.

 

DAIRY:  from cow, sheep, and goat;s milk.

Why avoid dairy?  Dairy can promote a high insulin response and further promotes disorders like obesity and diabetes.  Dairy proteins can also be inflammatory in the body and have been associated with an increased risk of auto immune disease like rheumatoid arthritis.  Immune factors and hormones in the milk proteins can cross-react with our immune system, leading milk drinkers to report a worsening in symptoms of seasonal allergies, asthma, and acne.

During days 61-90, we monitor the effect of avoiding sugar and artificial sugar

SUGAR: table sugar, honey, agave, maple syrup, coconut sugar

Why avoid sugar? Added sugars contain no vitamins, minerals, or phytochemicals that contribute to your overall health.  They do contain a lot of empty calories and create hard to break habits that lead to overconsumption and addiction. Overconsumption leads to hormonal and metabolic dysfunction, which are inflammatory in the body and promote disorders like insulin resistance, diabetes, and obesity.

 

ARTIFICIAL SUGAR: Splenda,equal, nutra-sweet, stevia, sweet’n low, xylitol, malitol, etc

Why avoid artifical sugar?  Some artificial sugars may promote ongoing metabolic dysfunction.  Studies show that people who switch from real sugar to artificial don’t lose weight or improve their hormonal balance.  New research suggests that certain artificial sugars disrupt gut bacteria like real sugar.


If you want to join our Whole 90 challenge, please let us know by emailing info@korewellness.com or signing up on the board at the front desk!  We start on January 13th!



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