Whole 30 Program
The Whole30 Program is a short-term nutrition reset, designed to help put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.
Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use 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 fertility issues) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff.
So how do you know if (and how) these foods are affecting you? Strip 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 with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long-term health.
Find out more about the Whole30 Program including detailed program rules, meal plans and recipes or simply take a look at the WholeMade Kitchens menu where most of our dishes are Whole30 approved. We can take the time and effort out of meal planning and prep so you can see how clean, nutrient dense food will transform your body and your life in just 30 days.
For more information:
“It Starts With Food - Discover the Whole30 and Change Your Life In Unexpected Ways.” By Dallas and Melissa Hartwig
The Autoimmune Protocol (AIP) is a way of eating that helps heal the immune system by healing the lining of the gut. When the lining of the small intestine becomes more permeable than it should be (a condition known as Leaky Gut) the contents of our gut ‘leak’ into our bloodstream and trigger an immune response. This is one of the root causes of most autoimmune diseases, food sensitivities and other inflammatory conditions. Following the AIP heals and seals the small intestine thereby calming the immune system and reducing inflammation in the gut and around the body. While autoimmune disease can never be cured per se, they can be put into remission.
The latest clinical research published in the Journal of Inflammatory Bowel Diseases discusses the efficacy of the AIP in putting Crohn’s Disease and Ulcerative Colitis into remission for 11/15 subjects who followed the protocol for 6 weeks. The article states
“Clinical remission was achieved by week 6 by 11/15 (73%) of study participants, and all 11 maintained clinical remission during the maintenance phase of the study. We did not hypothesize, a priori, that clinical remission would be achieved so early (week 6). Indeed, this proportion of participants with active IBD achieving clinical remission by week 6 rivals that of most drug therapies for IBD . . . (Konijeti, et al. 2017)”
The Autoimmune Protocol eliminates the following food categories from the diet for a 6-12 week period during which most individuals experience a dramatic improvement in their symptoms and often achieve clinical remission.
- All Grains & Pseudo Grains
- Beans & Legumes
- Nightshade Vegetables
- Other –
- Coffee, alcohol, alternative sweeteners, emulsifiers, food additives, food chemicals, NSAIDS (asprin, ibuprofen, naproxen), stevia, thickeners, any processed foods that contain these compounds.
Some of these food categories can be progressively reintroduced after the initial phase whilst monitoring for re-emergence of inflammatory symptoms.
Essential to healing a leaky gut are lacto-fermented vegetables and beverages which replenish the ‘good’ bacteria in our gut and nutrient-dense bone broths that are rich in the amino acids, collagen and other nutrients help heal and seal the epithelial lining of the small intestine.
Look for the AIP icon on the WholeMade Kitchen menu and labels to identify dishes that meet the AIP.
For more information see:
Gauree G. Konijeti MD, MPH, et al. “Efficacy of the Autoimmune Protocol Diet for Inflammatory Bowel Disease” in Inflamm Bowel Dis 2017;23:2054–2060
“The Paleo Approach” Sarah Ballantine MD
“The Paleo Approach Cookbook” Sarah Ballantine MD
“The Autoimmune Wellness Handbook” by Mickey Prescott NTP and Angie Alt
Specific Carbohydrate Diet
The Specific Carbohydrate Diet (SCD) is a dietary protocol that eliminates most complex carbohydrates including grains, starches, dairy, and sugars and allows only specific carbohydrates that require minimal digestion. It can dramatically reduce gastrointestinal symptoms and inflammation and make eating enjoyable for people with gastrointestinal (GI) disorders.
The only carbohydrates allowed on the SCD are monosaccharides because they have a simple molecular structure that enables them to be readily absorbed by the intestine wall. Complex carbohydrates including disaccharides such as lactose (dairy), sucrose, maltose and isomaltose and polysaccharides including grains, starches and starchy vegetables are eliminated. These complex carbohydrates are more difficult to break down if digestive function is compromised. These poorly digested carbohydrates then feed harmful bacteria in our intestines causing them to overgrow. The bacterial overgrowth produces by-products and toxins that cause inflammation of the intestine wall causing leaky gut – a condition where the lining of the small intestine becomes more permeable (ie leaky) than it should be. Large molecules and pathogens can then cross the gut lining unimpeded and trigger an immune response which further exacerbates inflammation throughout the body. This is thought to be the genesis of most food sensitivities and autoimmune diseases.
The SCD protocol works by starving out these harmful bacterial overgrowths and restoring the balance of bacteria in our gut. Essential to healing a leaky gut are lacto-fermented vegetables and beverages which replenish the ‘good’ bacteria in our gut and nutrient-dense bone broths that are rich in the amino acids, collagen and other nutrients help heal and seal the epithelial lining of the small intestine.
Look for the SCD icon on the WholeMade Kitchen menu and labels to identify dishes that meet the SCD.
For more information:
“Breaking The Vicious Cycle” by Elaine Gottschall
“The Gut and Psychology Syndrome (GAPS) Diet” by Dr Natasha Campbell McBride
The paleo diet seeks to emulate the diet of our hunter-gatherer ancestors, based on the premise that they did not suffer from the same chronic degenerative diseases as modern humans. The Paleo way of eating advocates consumption of clean, high quality animals and plants, including meat, fish, eggs, vegetables, fruits, nuts and seeds.
Modern processed foods, grains (with and without gluten), beans and legumes, dairy, refined sugar, GMOs and industrial seed oils are eliminated. At WholeMade Kitchen, our entire menu meets Paleo guidelines and also eliminates corn and soy. We prepare all our meals from scratch with the cleanest, most nutrient-dense proteins, fats and carbohydrates. We use the same traditional methods our great-great-grandmothers would have to produce meals that are nutritionally complete, optimally digestible and exquisitely delicious.