![Melissa, a long-haired smiling woman, and text that says Dear Melissa](https://whole30.com/wp-content/uploads/2023/04/Dear-Melissa-Header-2023-640x320.jpg.optimal.jpg)
December 12, 2022, 6:50 pm
Dear Melissa: Empower Yourself for the Whole30
In a previous Dear Melissa newsletter, I talked about the unexpected benefits of my first Whole30 back in April 2009, and how those 30...
![Melissa Urban holding a copy of her book, The Book of Boundaries.](https://whole30.com/wp-content/uploads/2023/04/MU-BoB-Header-640x320.png)
December 5, 2022, 4:00 pm
Set Boundaries Around Food, Alcohol, and Table Talk
Food boundaries aren’t just about food Since 2009 (the earliest days of Whole30), I’ve spent a lot of time helping people say no to...
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March 13, 2020, 9:10 pm
A Change to the Whole30 Rules: Peas are Compatible
We're adding an exception for peas, which means that sugar snap peas, snow peas, green peas, yellow peas, and split peas are allowed during...
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November 7, 2019, 11:00 am
NEW Whole30 Rule: Whole30 Compatible Extracts
Going forward, botanical extracts (such as vanilla extract, lemon extract, or lavender extract) will be allowed on the program, even if the ingredients contain...
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April 29, 2019, 10:00 am
Five Meal Prep Tips for an Easier Whole30
This article is part of our #MyMealPrep series, where Whole30 Certified Coaches and other Whole30 community members and creatives share their favorite methods, systems,...
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December 17, 2018, 11:00 am
Whole30 101: Snacks on the Whole30
From Whole30 Melissa Urban, who is literally eating a snack right now One of the most common questions I hear from those new to...
![Melissa, a long-haired smiling woman, and text that says Dear Melissa](https://whole30.com/wp-content/uploads/2023/04/Dear-Melissa-Header-2023-640x320.jpg.optimal.jpg)
June 18, 2018, 10:00 am
Melissa’s Emergency Food Encyclopedia
Dear Melissa, Quick question: What is your definition of an “emergency food,” as it pertains to eating outside of your usual three or four...
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November 6, 2017, 11:00 am
Whole30 101: Which Whole30 Book Do I Need?
If you’re new to our Whole30 community, you might be wondering … Where should I start? This is the definitive guide to our...
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October 23, 2017, 10:00 am
Whole30 101: Cold and Flu Strategies
The first thing we’ll say is that we hope you never have to use this information… because if it’s of interest, it means you’re...
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June 1, 2017, 10:00 am
Whole30 101: Can I do the Whole30 as a Vegetarian or Vegan?
Since the origins of the Whole30 in 2009, one question has come up more than any other: “Can I do the Whole30 as a...
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March 27, 2017, 10:00 am
NEW Whole30 Rules: Chips and Coconut Aminos
From Whole30 headmistress Melissa Urban, who works really hard to make the program both effective and easy to follow: It’s been a long time...
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March 6, 2017, 11:00 am
Whole30 101: Can I do the Original Whole30 while pregnant?
Here’s a question we hear almost every day: Is the Whole30 safe for a pregnant person? We asked registered dietitian Stephanie Greunke for her...
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February 1, 2017, 11:00 am
Whole30 101: Your Guide to Non-Scale Victories
Congratulations, Whole30’er! You’ve successfully completed 30 days of the Whole30 program—no small feat! (Yes, we know the most famous line of the Whole30 is,...
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January 16, 2017, 11:00 am
Whole30 101: Tiger Blood!
There is always a lot of buzz about the term “Tiger Blood,” in the Whole30 community, and through running this program since 2009, we've...
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October 24, 2016, 10:00 am
Whole30 101: Whole30 Goods in Canada
By Whole30 team member Jen Kendall, who did some on-the-ground research for this article during her recent trip to beautiful Vancouver. Whole30’ers to the...
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June 27, 2016, 10:00 am
Whole30 101: Is This Normal? (A Guide to Whole30 “Symptoms”)
Heads up: there’s no such thing as “normal”. Every body is different. Everybody’s Whole30 is different. While the symptoms listed below are commonly experienced...
![Whole30 Prep 101 Header](https://whole30.com/wp-content/uploads/2023/04/Whole30-Prep-101-Header-e1461169025914-640x320.jpg.optimal.jpg)
April 25, 2016, 10:00 am
Whole30 101: 10 Dietitian-Approved Strategies for Whole30 Success
This post is from Whole30 Coaches Stacie Hassing and Jessica Beacom, the Registered Dietitians behind The Real Food Dietitians. If you’d like to submit...
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January 28, 2016, 11:00 am
Whole30 101: Preparing for Whole30 Reintroduction
Many of you are just a few short days away from transitioning out of the Whole30 elimination phase into the reintroduction phase. Note we didn’t...