Janice Maselli - The Ultimate 30-Day Whole Foods Cookbook: 1000 Days Simple & Healthy Recipes and 4-Week Diet Plan to Help You Start Whole Foods and Reset Body
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- Book:The Ultimate 30-Day Whole Foods Cookbook: 1000 Days Simple & Healthy Recipes and 4-Week Diet Plan to Help You Start Whole Foods and Reset Body
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The Ultimat e 30-Day
Whole Foods Cookbook
1000 Days Simple & Healthy Recipes and 4-Week Diet Plan to Help You Start Whole Foods and Reset Body
Janice Maselli
TABLE OF CONTENTS
The 30 Day Whole Foods program's premise is simple: for 30 days, eliminate all items that may be harmful to your health. After the first 30 days, gradually reintroduce the items you've missed, keeping track of how they affect your body. The diet contains a set of tight guidelines.
It also includes a list of meals that are permitted as well as items that are prohibited. Cheating is not permitted during the month-long elimination stage.
If you get off track, you'll have to restart the challenge from the beginning.
According to the founders, strict adherence allows your body to reset by removing items that may trigger inflammation, gastrointestinal disruptions, or hormone imbalances.
Unlike other diets, there are no restrictions. There is no need to track calories, measure portions or count points. Also, weighing yourself is strictly reserved for day 1 and 30 of the program.
The 30 Day Whole Foods diet is promoted as more than a simple weight loss diet. Therefore, you are encouraged to avoid smoking and weighing yourself for the duration of the program
Energy, sleep, digestion (gas, bloating, discomfort, constipation, or diarrhoea), skin, joint pain/swelling, asthma, migraines, and biomarkers like blood pressure, cholesterol, and fasting blood sugar are all improved by the programme. She also says that 30 Day Whole Foods diet will probably help you lose weight. Approximately 96 percent of programme participants lose weight without counting calories, weighing, or measuring their food.
"Limiting your intake of most processed foods, especially simple processed sugars and excess processed fats," says expert dietitian, "can help you change your behaviours." "Habits are developed over a thirteen-week period, so modifying your typical routine for four weeks will have a significant impact."
Another advantage of 30 Day Whole Foods diet is that when you reintroduce grains and dairy into your diet, you'll be able to identify any potential sensitivities. (By the way, here's how to tell the difference between an allergy and an intolerance.) You'll be able to tell if any of these things make you feel fatigued, bloated, or fuzzy when your body has had a chance to reset.
The 30 Day Whole Foods diet is claimed to provide you with physical and psychological health benefits above and beyond simple weight loss.
Foods allowed on the 30 Day Whole Foods diet consist of minimally processed foods, including:
Meat and poultry: Beef, veal, pork, horse, lamb, chicken, turkey, duck, etc.
Fish and seafood: Fish, anchovies, shrimp, calamari, scallops, crab, lobster, etc.
Eggs: All types, as well as foods made from them, such as homemade mayo.
Fruits: Fresh and dried fruits, although fresh is preferred.
Vegetables: All types of vegetables.
Nuts and seeds: All types of nuts and seeds besides peanuts, which are technically a legume. Nut milks, nut butters and nut flours are also allowed.
Some fats: Healthy plant oils, coconut oil, duck fat, clarified butter and ghee.
When minimally processed foods must be used, the diet encourages you to opt for those with the shortest ingredient lists that only contain ingredients you recognize.
During the 30-day diet, certain foods must be completely eliminated. These include:
Sugar and artificial sweeteners: Raw sugar, honey, maple syrup, agave syrup and all products containing these sweeteners, as well as artificial sweeteners.
Alcohol: All types of beer, wines, liqueurs and spirits.
Grains: Regardless of their degree of processing, all grains, including wheat, corn, oats and rice, are to be avoided.
Pulses and legumes: Most peas, lentils and beans, including peanut butter, should be avoided. Green beans, sugar snap peas and snow peas are exceptions.
Soy: All soy, including tofu, tempeh, edamame and all products derived from soy, such as miso and soy sauce.
Dairy: Including cow, goat and sheeps milk, yogurt, cheese, ice cream and other products derived from dairy. Clarified butter or ghee is allowed.
Processed additives: These include carrageenan, MSG or sulfites. Any food or beverage containing these ingredients should be avoided.
Furthermore, even if you use 30-days-whole-foods-diet-approved items, you should avoid duplicating your favourite baked goods, snacks, or sweets.
Cauliflower pizza crust and paleo pancakes, for example, must be avoided.
On this regimen, there is no such thing as a cheat meal. Instead, you're urged to follow the rules to the letter at all times. If you do make a mistake, the diet's creators strongly advise you to start over from the beginning.
- Make preparations ahead of time. Make a meal plan, clear out your pantry, stock up on emergency food for the office or vacation, and devise a plan for dealing with stressful events such as a family dinner or birthday party. The 30 Day Whole Foods diet doesn't mean you have to give up your social life. You can still meet up with friends for brunch or dinner. Simply go over the menu ahead of time and select a meat/vegetable choice or perhaps a tasty omelette loaded with vegetables. You'll be put to the test and seduced. The key is to plan ahead.
- Seek assistance. For accountability, advice, and resources, join one of the 30-days-whole-foods-diet's free online groups. Thirty days is a long time, and some days a pepperoni pizza seems far more appealing than making something from scratch.
- Meal preparation. You'll need to plan your meals ahead of time, and you'll need to go grocery shopping. You'll be far less likely to stray if your fridge is packed with a range of fruits, vegetables, and easy-to-prepare meats.
- Don't forget to save room for dessert. Fruit is nature's candy, so get creative with it. You can do so much with it, and it can completely fulfil my sweet tooth. A great dessert choice that fits within the diet parameters is grilled pineapple with a sprinkle of cinnamon and a dash of cayenne. Alternatively, a fruit salad with almond slivers and coconut flakes can be enhanced.
- During the challenge, don't weigh yourself . While you will most likely lose weight at the end of the month, keep the scale comparison.
Prep Time:10 minutes.
Cook Time: 35 minutes.
Serves: 3 cups
Ingredients:
- Cooking spray
- 1 cup almonds, chopped
- 1 cup walnuts, chopped
- 1 cup unsweetened coconut flakes
- cup sesame seeds
- 2 tablespoons flax seeds
- 2 tablespoons chia seeds
- teaspoon ground clove
- 1 teaspoons ground cinnamon
- 1 teaspoon pure vanilla extract
- teaspoon kosher salt
- 1 large egg white
- cup melted coconut oil
Preparation:
- Preheat the oven to 350 degrees Fahrenheit and coat a baking sheet with cooking spray.
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