Cover image for It starts with food
It starts with food
Publication Information:
Las Vegas : Victory Belt Pub. ; Enfield : Publishers Group UK [distributor], 2012.
Physical Description:
320 p. : ill. (some col.) ; 24 cm.
Chapter headings: Food should make you healthy -- Our nutritional framework -- What is food? -- Your brain on food -- Healthy hormones, healthy you -- The guts of the matter -- Inflammation : no one is immune -- Sugar, sweeteners, and alcohol -- Seed oils -- Grains and legumes -- Dairy -- It all adds up -- Meat, seafood, and eggs -- Vegetables and fruit -- The right fats -- Meal planning made easy -- The Whole30 : preface to the program -- The Whole30 : process of elimination -- The Whole30 : reintroduction -- Strategies for long-term success -- Fine-tuning for special populations -- Supplement your healthy diet -- Master recipes : protien and vegetables -- Master recipes : curries and soups -- Finishing touches : sauces, seasonings and dressings -- Quick-and-easy meal : a really great steak -- Quick-and-easy meal : no-fuss salmon cakes -- Fancypants meal : delicious dinner party -- Weight, volume, and temperature conversions -- Cookbooks and recipes -- Finding good food -- Web sites, books and movies.
Added Author:
An outline for a clear, balanced, sustainable plan to change eating habits forever. Over the last three years, the Hartwigs' underground Whole30 program has quietly led tens of thousands of people to weight loss, improved quality of life and a healthier relationship with food.


Material Type
Call Number
Item Available
Book 613.2 HAR 1 1
Book 613.2 HAR 0 1
Book 613.2 HAR 0 1

On Order




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 CrohnÆs 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 youÆd 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.

Author Notes

Dallas Hartwig received a BS in anatomy and physiology in 2000 and an MS in physical therapy in 2001 from Andrews University. He has been a licensed physical therapist since 2001 and a certified strength and conditioning specialist since 2003. He co-owned a strength and conditioning facility with his wife Melissa until founding Whole9, a community focused on health, fitness, balance and sanity, with her in 2009. He co-authored It Starts with Food: How the Whole30 Will Change Your Life in Unexpected Ways with her.

(Bowker Author Biography)

Table of Contents

Endorsementsp. 5
Forewordp. 7
Prefacep. 9
Part 1 It Starts with Food
Chapter 1 Food Should Make You Healthyp. 12
Chapter 2 Our Nutritional Frameworkp. 18
Part 2 Good Food Standards
Chapter 3 What is Food?p. 24
Chapter 4 Your Brain on Foodp. 28
Chapter 5 Healthy Hormones, Healthy Youp. 39
Chapter 6 The Guts of the Matterp. 63
Chapter 7 Inflammation: No One is Immunep. 73
Part 3 Less Healthy
Chapter 8 Sugar, Sweeteners, and Alcoholp. 87
Chapter 9 Seed Oilsp. 97
Chapter 10 Grains and Legumesp. 103
Chapter 11 Dairyp. 123
Chapter 12 It All Adds Upp. 136
Part 4 More Healthy
Chapter 13 Meat, Seafood, and Eggsp. 141
Chapter 14 Vegetables and Fruitp. 153
Chapter 15 The Right Fatsp. 163
Part 5 Let's Eat!
Chapter 16 Meal Planning Model Easyp. 180
Part 6 The Whole30
Chapter 17 The Whole30: Preface to the Programp. 201
Chapter 18 The Whole30: Process of Eliminationp. 207
Chapter 19 The Whole30: Reintroductionp. 218
Part 7 Whole30, Whole Life
Chapter 20 Strategies for Long-Term Successp. 223
Chapter 21 Fine-Tuning for Special Populationsp. 235
Chapter 22 Supplement Your Healthy Dietp. 249
Final Thoughtsp. 258
Appendix A The Meal Map
Master Recipes: Protein and Vegetablesp. 262
Master Recipes: Curries and Soupsp. 273
Finishing Touches: Sauces, Seasonings and Dressingsp. 276
Quick-and-Easy Meal: A Really Great Steakp. 279
Quick-and-Easy Meal: No-Fuss Salmon Cakesp. 280
Fancypants Meal: Delicious Dinner Partyp. 281
Appendix B Resources
Weight, Volume, and Temperature Conversionsp. 285
Cookbooks and Recipesp. 287
Finding Good Foodp. 288
Web Sites, Books and Moviesp. 291
Thanksp. 293
Master Referencesp. 295
Indexp. 316