During the first 30 days in August, I completed The Whole30 Program, an elimination diet that has followers avoid consuming certain food groups (like sugar, grains, dairy, alcohol and legumes) for 30 days. The idea is that one or more of these food groups could be having a negative impact on your health, and by eliminating them, and then slowly reintroducing them after the 30 days, you can find out if your body has a negative reaction.
Since I experienced a significant ankle injury about a year ago that still is problematic, I thought the Whole30 Program was worth a try. It is a fairly tough eating plan, so I decided to attempt it during the month of August when I didn’t have any major overseas trips scheduled.
I started preparing for my #Whole30 experiment by buying the book The Whole30 – Melissa Hartwig & Dallas Hartwig. The book explains all of the details, and includes recipes. On #Whole 30, you eat meat, seafood, eggs, vegetables, fruit, and fats from fruits, oils, nuts and seeds. The emphasis is on “whole” foods that are natural and unprocessed.
What is more notable in the #Whole30 plan is what you are not to consume:
- No sugar or artificial sweeteners
- No alcohol in any form
- No grains whether gluten-free or not. (Many prepared foods have added wheat, corn and rice in the form of bran, germ, starch, etc.
- No legumes including all beans, peas, chickpeas, lentils, peanuts and peanut butter.
- No soy – soy sauce, miso, tofu, tempeh, edamame, or lecithin.
- No dairy including milk, cream, cheese, yogurt, and sour cream… with the exception of clarified butter or ghee that has the dairy removed.
- No carrageenan, MSG or sulfites.
- No fake junk foods or treats created with “approved” ingredients.
Could I really survive for 30 days without wine, Diet Coke, cheese, dark chocolate or Greek yogurt? I decided that this was exactly why I needed to try #Whole30. It was an overwhelming challenge, and I like challenges.
While I did not travel as much as normal during the month of August, we did travel for a family event and a weekend getaway in Chicago, and we host visitors and did continue to dine out frequently.
Here are 9 survival strategies for traveling and dining out while on #Whole30:
- Individual serving containers of olives. I like olives but normally don’t think of eating them that often. I discovered that both Pearls and Mario make individual serving containers of olives that are sealed without liquid. I was able to take through airport security.
- LÄRABAR gluten free energy bars made from minimal ingredients. While these bars made from fruit/dates/nuts are not encouraged on #Whole30, they are permissible. I carried them in my bag for an on-airplane or post-exercise emergency snack.
- Sparkling water and unsweetened ice tea were my dining out beverages. I enjoy sparkling water like Perrier, and ice cold iced tea is perfect for a hot August day. I just got in the habit of ordering them rather than diet soda or wine, even at a bar. In a pinch, I would order club soda out of the soda “gun” which is acceptable on #Whole30 but can have a high sodium content.
- Making my own small bags of nuts from bulk packages. While I avoid #Whole30-approved almonds and walnuts, cashews, pecans and sunflower seeds are nuts that I enjoy. I would carry a small bag of nuts in my purse for emergencies times when I was hungry without appropriate food. I also added crushed nuts or sunflower seeds to salads to give them more “heft.”
- Ordering from Gluten-Free or Paleo or Vegetarian items on restaurant menus. Just because a restaurant food item is noted as one of these does not mean it is #Whole30 compliant, but I found these menu items with these designations to be good starting place on a menu. It is helpful if you pull up a menu online before you go to the restaurant to help make the best food ordering decisions.
- Simple food items are easy choices. Mixed greens topped with wood-fired salmon, ahi tuna without any sauce, and a salad of avocado, cherry tomatoes, red onion and olive oil were good food choices at some of my favorite restaurants. Most salads, minus any cheese, croutons, candied nuts and bacon were good choices, with dressing on the side of olive oil and vinegar.
- A turkey burger or hamburger minus the bun fits the plan. Eat with the lettuce, onion, tomato, avocado and mustard – just ask to hold any cheese and the bun.
- Fresh ceviche made with fish, vegetables and lime juice. I found this on the appetizer menu at several restaurants.
- Black coffee is good coffee. I generally like very strong coffee, and put either skim milk or cream in it. Surprisingly, switching to black coffee was an easy switch.
These food choices helped me avoid “I’m starving and I don’t care what I eat” situations, as well as allowed me to dine out without being annoyingly high maintence.
Now that my 30 days on the Whole30 Program are complete, I’m slowly adding the “NO” foods back into my diet. Slowly, because #Whole30 had two major benefits for me:
- Reduced swelling in my injured ankle
- A 13-pound weight loss (which was a bonus side benefit)
I’ve already added wine back into my diet, as well as cottage cheese and Greek yogurt. I won’t worry about the amount of sugar in condiments, but I have lost the taste for sugar, and that’s a trait I hope to keep.
Have you tried #Whole30? What strategies for eating on the road can you add in comments below?
Other healthy travel posts:
- How to Avoid Weight Gain While Enjoying Your Cruise
- Our #1 Strategy for Staying Healthy When Traveling
- How To Avoid Getting Sick While Traveling
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