Melissa Hartwig

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Everything posted by Melissa Hartwig

  1. Plan a Whole30 dream vacation

    It's not unusual for Whole30'ers to end up navigating your vacation around the program. But what if you could do the opposite... Build your dream vacation around the Whole30? Where would you go? What would you do? And most important, what would you eat? Take a few minutes to share your dream vacation with us here. (And do a little research to see if this Dream Vacation could become a reality... Melissa's totally could!) 1. Where would you go on your Whole30 Dream Vacation? 2. What would you eat? Would you make your own food? Dine out? Have a personal chef? 3. Pick a few of our other 9 factors and include those into your dream vacation. What would you focus on: fun and play? Exercise? Stress management? Active recovery? How would you factor in other healthy initiatives into your Whole30 Dream Vacation? Take a few minutes to have fun with this creative exercise, and get inspired by others' ideas, too. You never know...maybe someone's dream vacation plan could turn into a helpful suggestion for your next trip!
  2. Help! Resources in the UK

    We're looking for all UK participants to share their favorite foods, beverages, stores, farmer's markets, and other Whole30-friendly venues with our UK audience. If you have a favorite go-to product or shopping location, please share here! Best, Melissa
  3. UK "E Numbers" to avoid

    While working on The Whole30 book edits for our UK publisher, I began researching E numbers that would rule a product out on the Whole30. (Boy, your labeling isn't anywhere near as easy to translate with all these codes!) I thought you might find these helpful. Note, I can't say for certain these are 100% of the E numbers to avoid. These are just the ones I researched with respect to specific off-plan ingredients. Feel free to post your own resources, or to request that I add to this list with other additives you discover in your own research. Here is a list of E numbers you'd want to avoid on the Whole30, as these codes refer to either carrageenan, sulfites, or MSG: E150b Caustic sulphite caramel E150d Sulphite ammonia caramel E220 Sulphur dioxide E221 Sodium sulphite E222 Sodium hydrogen sulphite E223 Sodium metabisulphite E224 Potassium metabisulphite E226 Calcium sulphite E227 Calcium hydrogen sulphite E228 Potassium hydrogen sulphite E407 Carrageenan E620 Glutamic acid E621 Monosodium glutamate E622 Monopotassium glutamate E623 Calcium diglutamate E624 Monoammonium glutamate E625 Magnesium diglutamate Here is a list of E numbers you'd want to avoid on the Whole30, as these codes refer to added sweeteners (natural, artificial, or sugar alcohols): E420 Sorbitol - Sugar Alcohol E421 Mannitol - Sugar Alcohol E422 Glycerol - Sugar Alcohol E950 Acesulfame K - Artificial Sweetener E951 Aspartame - Artificial Sweetener E952 Cyclamate - Artificial Sweetener E953 Isomalt - Sugar Alcohol E954 Saccharin - Artificial Sweetener E955 Sucralose - Artificial Sweetener E956 Alitame - Artificial Sweetener E957 Thaumatin - Natural Sweetener E958 Glycyrrhizin - Natural Sweetener E959 Neohesperidin DC - Artificial Sweetener E960 Stevioside - Natural Sweetener E961 Neotame - Artificial Sweetener E962 Aspartame-acesulfame Salt - Artificial Sweetener E965 Maltitol - Sugar Alcohol E966 Lactitol - Sugar Alcohol E967 Xylitol - Sugar Alcohol E968 Erythritol - Sugar Alcohol
  4. NEW!! Coconut Aminos and Chips

    UPDATE, with respect to Coconut Secret Garlic Aminos and Coconut Secret Teriyaki Aminos: these two items (from THIS BRAND ONLY) are both COMPLIANT under the new Whole30 rules, which allow for coconut aminos (with a sub-ingredient list of coconut nectar, sea salt). The ingredient lists of all three products (Coconut Aminos, Garlic Sauce, and Teriyaki Sauce) are IDENTICAL, save some additional seasonings in the Garlic and Teriyaki. And I know the Teriyaki bottle says "sweetened with coconut nectar," but per my research, this is not sweetener added after the fact; only that the base for the product (as with all aminos) is a naturally sweet coconut nectar. In addition, the Whole30 rules don't (and should not) specify, "Read the whole bottle cover to cover and if the word 'sweet' is mentioned, it's out." FURTHERMORE, the sugar content in both bottles is IDENTICAL, keeping in mind the serving size for Coconut Aminos is a teaspoon and the serving size for Teriyaki is a tablespoon. (2 grams per teaspoon for Aminos, 6 grams per tablespoon for the Teriyaki.) For that reason, both of these products are compliant with the Whole30 rules... but if you disagree with this ruling or find the Teriyaki is too "sweet" to be healthy for YOUR Whole30, by all means, leave it out. Pretty sure no one ever died from malnutrition from a lack of teriyaki. In addition, there are other brands (like Naked Coconuts) making a NON-COMPLIANT Teriyaki and NON-COMPLIANT Chili-Garlic. This is really easy to spot if you glance at the label... aside from the coconut sap, they also add cane sugar, which is prominently featured in the ingredients.
  5. Quest Bars and Shakeology?

    Actually, YES, this is totally fine for the Whole30, as long as the Epic Bar or Bite is compliant. I have used them as "bacon bit" style texture on salads or in soups, and in a pinch while traveling, have added them to my salad as the only source of protein. The idea of using these bars as emergency food only is a RECOMMENDATION, not a rule. If you want to crumble a grass-fed, organic, low-sugar Epic Bar as extra protein in your salad, go for it. -Melissa
  6. Profile Image Issues

    Last night, we moved the forum to a new, more robust server. I know some of your profile photos aren't coming up. We're going to tackle correcting that this weekend, but in the meantime if you want to re-upload them, they should definitely stick. Sorry for the trouble, Melissa
  7. We are not doctors, and we will always defer to your pediatrician's recommendations. However, if you are pregnant or breastfeeding, you know how important Mom's nutrition is to the baby's health and development, and we believe the diet that's healthiest for you is also going to be the healthiest for your baby. The more nutrition Mom receives from her diet, the more she is able to pass along to the little one – and there is no diet more nutritious than one that focuses on healthy protein and fat, vegetables, and fruits. Michele Blackwell, an OB/GYN in Houston, TX, agrees, saying: “I have personally experienced the benefits of the Whole30 program, and I wholeheartedly recommend the Whole30 plan to my patients to optimize a woman's health during pregnancy and lactation. The nutrient-dense foods recommended provide ample vitamins and minerals without the need for the standard prenatal supplement. Eating real food Whole9-style will also help regulate blood sugars, alleviating hypoglycemic spells common in pregnancy. In addition, the Whole30 will reduce the likelihood of gestational diabetes, excess pregnancy weight gain, and possibly macrosomia (large babies) and polyhydramnios (excess amniotic fluid).” -Michele Blackwell, M.D., F.A.C.O.G, Board Certified Obstetrics and Gynecology We've had many pregnant women and new moms attest to the benefits of the Whole30 for both the mother's health, and the child's. Most (if not all) have reported that milk supply actually improved during their program, and their babies were less fussy, slept better through the night and experienced less digestive issues and rashes.
  8. Profile Image Issues

    UPDATE: If your profile photo still isn't loading properly, please just re-upload it. I just did this, and it worked perfectly. Apologies for the inconvenience.
  9. Pancakes with veggies SWYPO or not?:

    Guys. Please with the pancakes. The "waffle" was a really gray area judgment call. I think it could have been compliant, but she specifically called it a "waffle," and used a waffle iron to make it, and thickened it up with a little baking soda and cream of tartar, so to err on the side of "let's not dip our toe in the water here" I ruled it out. But if you want to take sweet potatoes and eggs and flatten them into a patty, go for it. Unless to you, that feels too much like trying to recreate a pancake, in which case, leave it out. The SWYPO rule is the only gray area of the Whole30. Take personal accountability here. If spaghetti squash flattened into a disk reminds you of pancakes, don't eat it, but I don't have a problem with it for your Whole30. Best, M
  10. Profile Image Issues

    Maybe. We're still working though some bugs. Moving a database the size of the Whole30 website and foum is a MASSIVE undertaking. I appreciate eveyone's patience. Best, Melissa
  11. Help! Resources in the UK

    Thanks for your responses so far. I think people are looking for two things: 1. Emergency food. We have a huge list of widely available jerky/meat stick brands available in the US for late nights at the office or travel days. People are looking for similar resources in the UK. (For example, I know many Naked bar varieties are Whole30 compliant, and would be a good choice for those "keep it in my purse in case of serious emergency" times.) 2. Compliant lightly processed foods. What brands of Whole30 tomato sauce, canned tuna, bacon, etc. can you purchase? Thanks again for your contributions. Best, Melissa
  12. Starting September 1 - Who's with me?

    Hi Vozelle, I really love your message here, and would love to repost it on the Whole30 website as a blog post. I'd add a bit of my own commentary, but keep your message and the below text intact. If you're up for it, would you email me at headquarters@whole30.com? Really lovely work here. Best, Melissa
  13. PreWo and Fat?? Anybody see the study?

    Hi. You are overthinking this. Pre-workout is highly individual, dependent on your health context, the kind of training you are doing, and goals. Play around with macros, food choices, and timing and do what feels best to you. The end.
  14. July 21st Start

    Our snack recommendations (at minimum) say to include at least 2 out of the 3 macronutrients. So, you'd have protein + fat, or fat + carbs, or protein + carbs. That's why an apple and almonds work. It'd be better to stave off hunger and feel satiated if you did have a complete mini-meal, but if you're really on-the-go that may be challenging. Two out of three will do. Best, Melissa
  15. Supplement purchase without medical professional?

    I wasn't aware that there were issues with ordering these supplements from Amazon--I've bought my Nutrient 950K from that site in the past. These are the best supplements we can recommend for our readers, but if you need to go through a health care provider to buy them, you may have to find a local naturopath or FM doc to help you procure them. We can work on a list of recommendations that are available to the public as well. I'll ask one of our most trusted consultants (a functional medicine doctor) to help me do that. Best Melissa
  16. The New Rx Bar - Chocolate Sea Salt

    Guys, this one opens up a can of worms that we (the Whole30 team) need to address in a big-picture way; not just realated to this particular flavored bar. I'm sure there are other products in the works from a variety of companies that straddle the line of "technically compliant but we don't like it" and we want to make sure we do the right thing here, and not set a precedence that doesn't line up with our integrity. For now, the verdict is out on these, and we are discussing internally, and will post a decision (and full explanation) soon. Which means if I were you, despite the technically compliant ingredients, I'd think long and hard about including them in your Whole30. Melissa
  17. Yogurt Confusion

    We are redirecting the "old" list to the "new" list immediately. In the new Whole30 book, we're making it a bit more clear that adding yogurt, tofu, or beans to the Whole30 program is not the Whole30. Having a shopping listed branded with Whole30 including those foods was creating a lot of confusion. So we've revised the new list to include only Whole30 compliant foods, allowing vegans to fill in their own protein sources based on the recommendations we make in ISWF and The Whole30. We can say "these foods are generally better choices on a vegetarian or vegan plan," but until you actually do a strict Whole30, you'll never really know which plant-based protein sources are the least problematic for you! It's a catch-22; which is why we recommend pescetarians do a full Whole30 using only seafood and eggs for 30 days as an experiement to help them figure out which plant or dairy proteins are best for them to use going forward. Vegans don't have this option, as a vegan diet using only Whole30 foods is impossible (and unhealthy). So, we made some recommendations in our books, and you'll have to do the best you can. Sorry for the confusion--we have some new resources going up and old ones coming down at the same time, so there's some mess on the site right now. Melissa
  18. Pay attention to these E-Numbers

    I actually found a few more E numbers to avoid for all of our UK Whole30'ers: E220 Sulphur dioxide E221 Sodium sulphite E222 Sodium hydrogen sulphite E223 Sodium metabisulphite E224 Potassium metabisulphite E226 Calcium sulphite E227 Calcium hydrogen sulphite E228 Potassium hydrogen sulphite E150b Caustic sulphite caramel E150d Sulphite ammonia caramel
  19. Kait, coconut sap isn't always used as a form of added sugar. For example, coconut syrup and coconut vinegar are both made from coconut sap--and no one would accuse vinegar of being sweetened. The sap must be simmered at low temperature for 90 minutes or so before it can be granulated into sugary crystals or used as a thicker, sweeter syrup. So in this case, I think it's context-dependent. The sap is fermented to make aminos, not simmered to make a syrup. Makes it really hard to have an official ruling on this one ingredient, but we'll try to do our best to help people differentiate between products Coconut aminos and vinegar are compliant. Coconut syrup or coconut sugar are not. Best, Melissa
  20. Sex with Pants II

    While this isn't the criterai we use, I think it's great that you have your own set of standards that you apply... as long as it's ON TOP OF what we've already outlined as expressly forbidden as part of the SWYPO rules. We ask that people think critically about what is okay for their individual program, based on their goals, health history, context, and triggers.
  21. Coconut Secret Teriyaki Sauce

    You guys, I'm going to have to do some research on this. It appears as though sometimes the sap is left alone, as with Coconut Aminos, and sometimes it's heated and crystallized to turn it into a sugar. Give me some time on this, okay? Best, Melissa
  22. Help us learn more about your experience nursing and/or pumping on the Whole30. Take this one question survey if you are now or have ever done the Whole30 while breastfeeding. Thank you! https://www.surveymonkey.com/r/whole30nursing
  23. Punkin donut

    Oh boy. First, please remember that we made this program up, and the SWYPO rule isn't black and white. We specifically call out very specific foods, and then say, "It's up to you to determine whether foods not on this list are appropriate for your Whole30." Also note the meal planning template has NOTHING to do with the rules of the Whole30. It's a recommendation, but if you don't follow the template, you're not "off-plan." This sweet potato topped with pumpkin, almond butter, and coconut is technically Whole30 compliant. It's also one of those things that I'd say, "Think twice, because it sounds like you're trying to treat yo'self with something as close to dessert-y as you can get with the Whole30." But if you wanted to eat one of these for breakfast every day, you sure could, and you'd be technically Whole30 compliant. Just like if every meal consisted of a dried-fruit-and-almond-butter-bacon "sandwich." Not ideal, but not against the rules. Here's where some personal accountability comes into play. Finally, please cut our moderators and Whole30 Instagram guest posters some slack. They do the best they can with the information they have, and they don't always get it "right" according to my personal definition of "right." But these folks volunteer their time to help you succeed, so if they accidentally post a sweet potato "waffle" or say something is off-plan when I say it's not (or vice-versa), patience, please. We'll do our best to get you the right info (according to Dallas and my rules), but you can also employ your own mantra of, "When in doubt, cut it out." After all, it's only 30 days, and if you can't live without sweet potato frosted with coconut butter for 30 days, I'd say there's something worth looking at there. (Not suggesting that is the OP's case, this is just an example.) And for the record, every single post on the Whole30 IG feed is compliant, and if ever anything is posted that is not (and it's pointed out to us, or we happen to catch it on our own) it IS deleted. Thanks, all. Best, Melissa
  24. Thank you all for your polite discussion around this topic. Here is the Whole30 official perspective: The @Whole30Recipes feed is staffed by guest bloggers--people Robin and I have personally vetted ourselves. I try to keep an eye on what they post, but this past week has been insane work-wise, and I haven't been as attentive. Ashley (our guest blogger) asked me about a peach "lemonade" beverage, and whether she could post it. I told her as long as it used just a little fruit juice for flavor, it was fine--we recommend "self-flavoring" water in this fashion often, by infusing it with fruit and herbs. I just now saw the actual recipe she posted (two entire peaches in an 8 oz. glass of water), and am confused about how she could have misinterpreted my instructions. This recipe has been deleted from our feed, as was another one I caught today, also fruit-based and "dessert-y." As for strawberries with whipped coconut cream and the fruit "pizza" (which is really just a fancy fruit bowl), I'm fine with this as a Whole30 approved food. Should you eat these every night as dessert? Not if you want to change your habits. But if you want to enjoy fruit, or ave a special occasion in which you want to serve "dessert," these are perfectly healthy whole food options--and not at all the same as baking some almond-flour brownies. If you feel like strawberries in coconut cream would send your Sugar Dragon for a ride, abstain... but we don't rule fruit out of the plan just because it's sweet and delicious. Fruit is food--just don't use it to prop up your sugar cravings. I hope this helps to explain our position, and I thank you for pointing out the recipes on this feed that aren't in the spirit of the Whole30. Best, Melissa
  25. Salad dressing recipes or brands?

    Hey, all! Here's what Tessemae's owner said when I asked him about the ingredient list: "I just got to the bottom of this. We are adding items and updating descriptions to our site. Our person doing it grabbed the ingredient list from a sample mustard we were testing out in the R&D room and put it on every description! Ahhhh! We are changing it as we speak. Thank you so much for pointing it out. Who knows how many people saw that. Ugh!" The website has since been corrected. I'm confident that their dressing recipes have not changed, and that they remain Whole30 compliant. Note, however, that not EVERY dressing fits the bill--for example, there is one that is soy-based that is out for the 30 days. Keep reading your labels! Best, Melissa