CCF Whole30 Nutrition Challenge Guidelines30 January 2017
What is the Whole 30?
This time around we are not only running the CCF Nutrition Challenge as a separate part, but we are also incorporating it with the CCF Whole Life Challenge - by eating Whole30 you can get A LOT of points. One each day that you are 100% compliant with the below guidelines (no "little piece of chocolate" or "little milk in my coffee"..), and you also get massive BONUS points for every 7 days that you stay consistent with the Whole30!
The Whole30 is a nutritional reset - both physical and mental. It is an elimination diet that aims to identify any food groups that could be having a negative effect on your health and through this process restore your healthy metabolism, heal your digestive tract, and balance your immune system as well as curb those unhealthy cravings and habits.
Eating foods that you may have a sensitivity to can lead to the disruption of gut bacteria which then can result in inflammation and poor digestion. Gi dysfunction has knock on effect and can result in a disturbance of hormones, metabolism and and immune functions which in turn can lead allergies, skin conditions, brain fog and asthma amongst others.
The Whole30 not only has great physical benefits including weight loss, improved sleep, higher energy levels improved focus and mental clarity as well as improved athletic performance but also has as impressive psychological benefits as well. Often, those who have completed the Whole30 claim that long standing unhealthy habits with foods are changed, they develop a healthier body image as well as a reduction of cravings.
As mentioned the Whole30 has both physical and mental benefits. Let's start with the physical shall we?
The first thing most notice is that they lose weight and their body composition changes. Energy levels improve along with their performance in class. Sleep is better and many find they are more focused and in better moods throughout the day.
Psychologically, many experience a positive change in the way they see and value their bodies. Unhealthy habits and cravings are eliminated and their thinking and emotional connections tied to food change.
Eat real food
- Good fats from oils, nuts and seeds.
- Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.
- Sugar, real or artificial: Maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
- Alcohol and Tobacco
- Grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
- Legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
- Dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee.
- Carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
- Do not try to re-create baked goods, junk foods, or treats* with “approved” ingredients. Continuing to eat your old, unhealthy foods made with Whole30 ingredients is totally missing the point, and will tank your results faster than you can say “Paleo Pop-Tarts.” Remember, these are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, regardless of the ingredients.
Also, Ditch the scale.
You are not allowed to step on the scale or take any body measurements for the duration of the program.
So how does the CCF Whole30 Challenge work?
We will use the Whole30 concept as a 6 week challenge, at the end we will reward the members who have changed their body composition the most in combination with biggest improvement in Before/After pictures (voted by the CCF Coaches).
The fee is R200 and this gives you access to a weekly email with information on how to make the Whole30 affordable, energy giving, easy to prepare, and much more. You also gets access to our whatsapp support group for the challenge, and together we will change the way you fuel your body forever!
We have already started taking measurements so book your appointment ASAP by emailing [email protected]it.com if you want to take part and I will give you the time slots still available in each of the 3 CCF Boxes!
Let’s do this!
All you have to do for the next 6 weeks is commit. Commit to eating good food which means being more mindful of your food choices. No cheats or slip ups, no selling yourself short.
It's not hard.
It does require effort.
You can do this.
Coach Tash King
CCF Nutritional Advisor
PS. The participants in the CCF Whole30 Challenge have also received a shopping list and recipes for the challenge - if you want the same you should sign up right away!