It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways

by Melissa Hartwig, Dallas Hartwig

Overview

IMAGINE YOURSELF HEALTHIER THAN YOU EVER THOUGHT POSSIBLE
IT STARTS WITH FOOD.

It Starts With Food outlines a clear, balanced, sustainable plan to change the way you eat forever—and transform your life in profound and unexpected ways. Your success story begins with the Whole30, Dallas and Melissa Hartwig's powerful 30-day nutritional reset.

Since 2009, their underground Whole30 program has quietly led tens of thousands of people to weight loss, enhanced quality of life, and a healthier relationship with food—accompanied by stunning improvements in sleep, energy levels, mood, and self-esteem. More significant, many people have reported the "magical" elimination of a variety of symptoms, diseases, and conditions in just 30 days.

• diabetes
• high cholesterol
• high blood pressure
• obesity
• acne
• eczema
• psoriasis
• chronic fatigue
• asthma
• sinus infections
• allergies
• migraines
• acid reflux
• Crohn's
• celiac disease
• IBS
• bipolar disorder
• depression
• Lyme disease
• endometriosis
• PCOS
• autism
• fibromyalgia
• ADHD
• hypothyroidism
• arthritis
• multiple sclerosis

Now, Dallas and Melissa detail not just the "how" of the Whole30, but also the "why," summarizing the science in a simple, accessible manner. It Starts With Food reveals how specific foods may be having negative effects on how you look, feel, and live—in ways that you'd never associate with your diet. More important, they outline their lifelong strategy for eating Good Food in one clear and detailed action plan designed to help you create a healthy metabolism, heal your digestive tract, calm systemic inflammation, and put an end to unhealthy cravings, habits, and relationships with food.

Infused with the Hartwigs' signature wit, tough love, and common sense, It Starts With Food is based on the latest scientific research and real-life experience, and includes testimonials, a detailed shopping guide, a meal-planning template, a Meal Map with creative, delicious recipes, and much more.

Product Details

ISBN-13:	9781936608898
Publisher:	Victory Belt Publishing
Publication date:	06/12/2012
Edition description:	Hardcover with Jacket
Pages:	320
Product dimensions:	6.30(w) x 8.90(h) x 1.30(d)

About the Author

Dallas Hartwig earned a BS in anatomy and physiology and an MS in physical therapy from Andrews University and has been a licensed physical therapist since 2001. He co-owned and operated a strength and conditioning facility with Melissa until founding Whole9 in November 2009. He is a Certified Sports Nutritionist through the International Society of Sports Nutrition and an RKC-certified kettlebell instructor.

Melissa Hartwig is a Certified Sports Nutritionist through the International Society of Sports Nutrition, an RKC-certified kettlebell instructor, and a current candidate for a master's of science in health and nutrition education at Hawthorn University. She co-owned and operated a strength and conditioning facility with Dallas until founding Whole9 with him in November 2009.

Table of Contents

Endorsements 5

Foreword 7

Preface 9

Part 1 It Starts with Food

Chapter 1 Food Should Make You Healthy 12

Chapter 2 Our Nutritional Framework 18

Part 2 Good Food Standards

Chapter 3 What is Food? 24

Chapter 4 Your Brain on Food 28

Chapter 5 Healthy Hormones, Healthy You 39

Chapter 6 The Guts of the Matter 63

Chapter 7 Inflammation: No One is Immune 73

Part 3 Less Healthy

Chapter 8 Sugar, Sweeteners, and Alcohol 87

Chapter 9 Seed Oils 97

Chapter 10 Grains and Legumes 103

Chapter 11 Dairy 123

Chapter 12 It All Adds Up 136

Part 4 More Healthy

Chapter 13 Meat, Seafood, and Eggs 141

Chapter 14 Vegetables and Fruit 153

Chapter 15 The Right Fats 163

Part 5 Let's Eat!

Chapter 16 Meal Planning Model Easy 180

Part 6 The Whole30

Chapter 17 The Whole30: Preface to the Program 201

Chapter 18 The Whole30: Process of Elimination 207

Chapter 19 The Whole30: Reintroduction 218

Part 7 Whole30, Whole Life

Chapter 20 Strategies for Long-Term Success 223

Chapter 21 Fine-Tuning for Special Populations 235

Chapter 22 Supplement Your Healthy Diet 249

Final Thoughts 258

Appendix A The Meal Map

Master Recipes: Protein and Vegetables 262

Master Recipes: Curries and Soups 273

Finishing Touches: Sauces, Seasonings and Dressings 276

Quick-and-Easy Meal: A Really Great Steak 279

Quick-and-Easy Meal: No-Fuss Salmon Cakes 280

Fancypants Meal: Delicious Dinner Party 281

Appendix B Resources

Weight, Volume, and Temperature Conversions 285

Cookbooks and Recipes 287

Finding Good Food 288

Web Sites, Books and Movies 291

Thanks 293

Master References 295

Index 316