Hartwig Melissa - The Whole30 Cookbook: 150 Delicious and Totally Compliant Recipes to Help you Succeed with the Whole30 and Beyond

Copyright 2016 by Thirty & Co., LLC

Photography copyright 2016 by Brent Herrig

Prop styling by Maeve Sheridan

Food styling by Suzanne Lenzer

All rights reserved

For information about permission to reproduce selections from this book, write to or to Permissions, Houghton Mifflin Harcourt Publishing Company, 3 Park Avenue, 19th Floor, New York, New York 10016.

www.hmhco.com

Library of Congress Cataloging-in-Publication Data is available.

ISBN 978-0-544-85441-3 (hbk)

ISBN 978-0-544-85444-4 (ebk)

Book design by Vertigo Design NYC

v1.1116

For my Whole30ers: you inspire me daily,

and I am so proud of you all

To Justin Schwartz, my editor at Houghton Mifflin Harcourt, thank you for turning all these delicious recipes and incredible photos into such a gorgeous package. Im happy that you are my editor, and also my friend.

To Bruce Nichols, Ellen Archer, Adriana Rizzo, Marina Padakis, Claire Safran, Rebecca Liss, Brad Parsons, Jessica Gilo, and the entire Houghton Mifflin Harcourt team, thank you for your continued support of the Whole30 program and my community. I love being a part of the HMH family.

To Andrea Magyar and Trish Bunnett at Penguin Canada, Im beyond thrilled to share these recipes with all of Canada. My community and I thank you for your continued support.

To Christy Fletcher, Grainne Fox, Melissa Chinchillo, Erin McFadden, Hillary Black, Sylvie Greenberg, and the Fletcher and Company team. I love working with you all, thank you for all your hard work.

To Brent Herrig, you shared my vision and my passion every step of the way, and the end results are more beautiful than I could have imagined. Thank you.

To Suzanne Lenzer, it was a pleasure to work with you again. You and your team made these delicious recipes look as gorgeous as they were tasty, and I thank you all so much for lending your talents to this book.

To Maeve Sheridan, not only are you an incredibly gifted prop stylist, you were an absolute joy to have on set. Thank you for giving these photographs just the right finishing touches.

To my Whole30 team, Shanna Keller, Kristen Crandall, Jen Kendall, and Karyn Scott: thank you for giving so much of yourselves to this program and our community. I am lucky to have you, and grateful for your talents.

To Melissa Joulwan, Michelle Tam, Arsy Vartanian, Kendra Cardoza, Michelle Smith, Nan Jansen, Nicole Bangerter, Jenn Bumb, and Kirsten Buck, thank you for everything you have contributed to the Whole30 community, and sharing your tasty fare with us for this book. I am blessed to call you all friends.

To my family and friends, thank you for your love, support, and encouragement. Youve been my biggest cheerleaders, and I am so proud to be able to share this moment with you.

To Dallas, thank you for your contributions to the Whole30 program and this community. I will always be grateful.

For my son, everything is for you.

Finally, to YOU, my Whole30ers. You inspire me, energize me, and keep me motivated to do even more to help you succeed. Thank you for all that you have given to me .

T hink of the Whole30 like pushing the reset button with your health, your habits, and your relationship with food.

The 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. Are your energy levels inconsistent or nonexistent? Do you have aches and pains that cant be explained by overuse or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies, or chronic fatigue) that medication hasnt helped? These symptoms may be directly related to the foods you eateven the healthy stuff.

So how do you know if (and how) these foods are affecting you? Eliminate them from your diet completely. Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the reset button on your metabolism, systemic inflammation, and the downstream effects of the food choices youve been making. Learn once and for all how the foods youve been eating are actually affecting your day-to-day life and your long-term health.

For a full 30 days, you completely eliminate the foods that scientific literature and my clinical experience have deemed the most commonly problematic in one of four areasyour cravings, metabolism, digestion, and immune system. During the elimination period, youll be completely eliminating these foods for a set period of time, experiencing what life is like without these commonly problematic triggers while paying careful attention to improvements in energy, sleep, digestion, mood, attention span, self-confidence, cravings, chronic pain or fatigue, athletic performance and recovery, and any number of other symptoms or medical conditions. This elimination period will give you a new normala healthy baseline where, in all likelihood, you will look, feel, and live better than you ever imagined you could.

At the end of the 30 days, you then carefully and systematically reintroduce those foods youve been missing, again paying attention to any changes in your experience. Do your two p.m. energy slumps return? Does your stomach bloat? Does your face break out, your joints swell, your pain return? Does your Sugar Dragon rear his ugly head? The reintroduction period teaches you how specific foods are having a negative impact on you , and exactly how these foods are making you look and feel less than your best.

Put it all together, and for the first time in your life, youll be able to make educated decisions about when, how often, and in what amount you can include these less healthy foods in your daily diet in a way that feels balanced and sustainable, but still keeps you feeling as awesome as you now know you can feel.

We cannot possibly put enough emphasis on this simple factthe next 30 days will change your life. They will change the way you think about food, they will change your tastes, they will change your habits and your cravings. They could, quite possibly, change the emotional relationship you have with food, and with your body. They have the potential to change the way you eat for the rest of your life. We know this because we did it, and hundreds of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion.

The physical benefits of the Whole30 are profound. A full 96 percent of participants lose weight and improve their body composition without counting or restricting calories. Also commonly reported? Consistently high energy levels, better sleep, improved focus and mental clarity, a return to healthy digestive function, improved athletic performance, and a sunnier disposition. (Yes, many Whole30 graduates say they felt strangely happy during and after their program.)