Whole30 diet

pots and vegetables

The Whole30 diet is a 30-day elimination diet that eliminates all potentially inflammatory foods and beverages. It aims to reset your body by removing common allergens, processed foods, and added sugars. Here’s how to create a Whole30 diet:

  1. Meat and poultry – Eat grass-fed beef, free-range poultry, and other meats. You can grill or bake them with herbs and spices.
  2. Fish and seafood – Include wild-caught fish and seafood such as salmon, tuna, and shrimp. You can grill or bake them with herbs and spices.
  3. Vegetables – Include a variety of vegetables such as leafy greens, broccoli, cauliflower, asparagus, sweet potatoes, and peppers. You can eat them raw in salads or cooked in stir-fries or roasted with herbs and spices.
  4. Fruits – Eat fresh fruits such as berries, apples, oranges, and melons. You can have them as a dessert or snack.
  5. Nuts and seeds – Include nuts and seeds such as almonds, cashews, walnuts, pumpkin seeds, and chia seeds in your diet. You can have them as a snack or use them as a topping for salads or roasted vegetables.
  6. Healthy fats – Use healthy fats such as olive oil, coconut oil, and avocado oil for cooking and salads.
  7. Eggs – Include eggs in your diet and use them in dishes such as omelets or scrambled eggs.
  8. Beverages – Drink water, herbal tea, and black coffee. Avoid alcohol, soda, and other sugary drinks.

The Whole30 diet eliminates all potentially inflammatory foods and beverages, including grains, legumes, dairy, added sugars, and processed foods. It is important to ensure that you are meeting your nutritional needs by consuming a variety of foods and potentially taking supplements as necessary. After the 30-day elimination period, you can slowly reintroduce eliminated foods one at a time to determine if they have any negative effects on your body.

Urinary Infections

Herbs: Buchu (Barosma betulina), cornsilk (Zea mays), marshmallow (Althaea officinalis)

Remedy: Make an infusion with 5 g of each herb to 3 cups (750 ml) of water. Divide into 4 doses and drink throughout the day.

Option: Substitute juniper (Juniperus communis) or goldenrod (Solidago virgaurea) for buchu.

Herb: Bilberry (Vaccinium myrtillus)

Remedy: Make a decoction of the berries and drink 1 2/3–2 1/3 cups (450–600 ml) a day.
Tip: Cranberry juice may be substituted for bilberry decoction.


Herbs: Garlic (Allium sativum), echinacea (Echinacea spp.)

Remedy: Take either or both herbs in capsule or tablet form.

Note: Take in addition to other remedies.
Caution: Do not take juniper or buchu during pregnancy.


General Remedies
Herbs: St. John’s wort (Hypericum perforatum), lavender (Lavandula officinalis), clove (Eugenia caryophyllata)

Remedy: Apply neat St. John’s wort infused oil to painful areas, or add 20 drops each of clove and lavender essential oil to 2 tbsp plus 2 tsp (50 ml) of St. John’s wort infused oil and then apply every 2–3 hours as required.

Herb: Peppermint (Mentha x piperita)

Remedy: Make an infusion with 25 g of herb to 3 cups (750 ml) of water and bathe the affected area. Alternatively, dilute 20 drops of essential oil in 2 tbsp plus 2 tsp (50 ml) of carrier oil and gently massage into the painful area.

Caution: Do not use on children under 5.


Head Pain
Herb: Clove (Eugenia caryophyllata)
Remedy: Mix 1⁄2 tsp of powder with water to make a thick paste and apply to the head.


Herb: Clove (Eugenia caryophyllata)
Remedy: Chew a clove or rub 1–2 drops of neat essential oil onto the affected tooth 2–3 times a day for up to 3 days.

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