My Whole30 Summary

Disclosure:  This post may contain affiliate links, meaning, at no additional cost to you, I may earn a commission if you click on, or make a purchase through a third-party link.

What is the Whole30?
Should I try it?
Is it hard?
Will I lose weight?

Here is my Whole30 summary


I discovered the Whole30 while researching the best body detox plans for a recent blog post I was writing. I don’t like to make recommendations to my audience that I am not willing to try myself. That being said, I started the thirty-day program on October 15th, 2019. I was well aware that Halloween would be a bummer (no candy), but I wanted to do this. I set up a Google Doc on my phone and kept notes of what I ate and how I felt during the program. My starting weight was 188 pounds.

What is the Whole30

The Whole30 was created in 2009 by Melissa Hartwig. This is not a diet or a test of willpower, it’s a program designed to change the way you think about food. The basic premise is simple; some foods are not good for your body. Of course, many of these are the foods we crave the most. Eliminating all the “unhealthy” foods removes toxins from your body. Saying goodbye to the “sugar monster” is difficult at first, but as you will see, changes the way you feel. No fast food, no added sugar or sugar substitutes, and no cheese! This program changed the way I plan to eat going forward.

I have to admit I was skeptical.

What you will read in this post is what I went through during the thirty days. Some days were difficult. There was bickering at the dinner table. The kids missed “their food”. Don’t send me messages about child abuse, I did not make them stick to the program, but I didn’t make fancy Mexican and Italian dishes, either. Ashley looked at me one night and said, “I just want my food back”. These kids are not fans of fast food or restaurants, except sushi. They love daddy’s cooking.

Whole30 Rules

The rules seem very simple at first. The problem is there are almost no processed foods that don’t contain an ingredient you can’t have. You are much better off only eating fresh organic food. Fruits and vegetables will become your best friend. Here are the rules:

  • No added sugar or sugar substitutes of any kind. This includes honey and agave nectar.
  • No alcohol! This was the most natural rule for me.
  • No grains. No wheat, corn, rice, barley, oats, millet, quinoa, etc. This covers a lot of foods. I suggest referring to the Whole30 book for a complete list.
  • No Legumes. No beans, peas, chickpeas, lentils, or peanuts. That means no peanut butter. You can easily substitute almond butter or cashew butter — no soy of any kind or tofu, edamame, or tempeh. Soy sneaks into products almost as often as added sugar. Learn to read the labels.
  • No dairy. Another crushing blow to me. No cheese, milk, cream cheese, or sour cream. You can eat clarified butter, but I skipped it. I used olive oil and coconut oil for all of my cooking, a change I plan to continue.
  • No carrageenan, MSG, or added sulfites. Careful with dried fruits and sausage, be sure there are no sulfites added.
  • No junk foods or baked goods made with improved ingredients. This means you can’t make pancakes out of coconut flour. I will give you some suggestions for sweet snacks later in the post.
  • Do not weigh or measure yourself in any way during the program. Just before and after. This is to keep you from concentrating on your weight and missing other benefits.

Preparing for the Whole30

I am going to stress this step. Be sure you have an adequate supply of “Whole30 compliant” food in your house before you start. Do not try to wing it! I suggest stocking up on fresh fruits and vegetables, almonds, cashews, eggs, and other sources of protein. If you are vegan, you are in good shape, remember, no grains. There are a few bars you can use that I will get to later.

If you don’t prepare, you probably will fail.

One of the things we ate several times is various forms of curry. This is ideal because not only can you change up the vegetables, the turmeric in the curry is very good for your body. I suggest stocking up on curry powder.

Be ready to spend more time cooking and preparing meals. There are no drive-throughs in this plan. Give yourself an hour for dinner preparation each night. I will share ideas for meals later. My plan was to eat simple things during the day and make a healthy dinner at night.

Restaurants and the Whole30

My suggestion is to plan to stay away from restaurants for thirty days. We went out once, and it was extremely frustrating. There was almost nothing on the menu that fit the plan. It was a horrible experience and, if I do this again, I will prepare every meal myself. I am not a huge fan of restaurants anyway, so this isn’t a significant loss for me.

Whole30 Compliant Snack Bars

There are a few snack bars that are Whole30 compliant and I have listed a few here.  The most inexpensive ones I was able to find are pictured above.  Please note that all Larabars are not Whole30 compliant.  The ones listed above are fine but please read ingredients on anything processed prior to eating.

Some of the EPIC bars such as the one pictured are also Whole30 compliant.  Just a warning, this chicken one is spicy!  Be sure to check all labels because some I found had added sugar.

RX bars are also mostly compliant.  I would not suggest eating any of these bars often.  Just keep them on hand for emergency use.  It is much better to always eat whole foods.

A Few Whole30 Recipes I Used

I have added a few recipes to this post that my family ate during the Whole30 experience.  The first is a snack bar that is super easy to make and very good.  So good, in fact, I am still making these even after finishing the Whole30.  The second is a frittata where you could substitute virtually any vegetable that works with eggs.  The last is a curry recipe. As I said above, we ate a lot of curry during the Whole30 and you could use any vegetables or curry types for this. 

My Experience with the Whole30

My starting weight was 188 pounds on 10/15/19. The first day was excellent. In the morning, I had black coffee only. For lunch, I had cherry tomatoes, blackberries, and raspberries. This was my pattern, although some days, I added almonds or cashews and turkey or tuna to lunch. I skipped breakfast almost every day, which is typical for me. The first night I made chicken primavera from the Whole30 book for dinner.

Day two, I was tired and hungry. I made a spinach frittata for dinner. I am not a fan of eggs, but it was pretty good.

Day three was a good day. I had a false sense that the hard part was over, but I was very wrong. Spaghetti squash with marinara sauce, steamed broccoli, and chicken Italian from 365 was dinner.

Day four, I was sluggish in the AM, but the day got better.

On day five, Luke Combs came to Portland, and Cathy and I went to see him. It was a great concert, and I didn’t think much about food. I made pork meatballs and sweet potatoes with bell peppers, zucchini, and tomatoes in a red curry sauce.

Day six was the WORST day of all, especially in the evening. I ate a lot of food but I felt like my energy was depleted. I wasn’t sure if I could make it. Looking back, I’m glad I pushed through. I worked the evening shift and didn’t get home until after midnight.

Day seven, I slept until 10 am.  I had two poached eggs and stuffed peppers before leaving for work. The worst was over!

Day eight, even with five hours of sleep, I felt amazing all day. I had read about it, but guess what happened next?

Tiger blood

The Whole30 book says this should happen from day 16 to 27 but it occurred for me on day 9. I can’t explain this feeling, but it is terrific. I felt better than I have in years. I attribute it to being detoxed off of all the crap I had been eating. I won’t bore you with all the details of the rest of the days, but they all went pretty well. I did get a little tired of the same food towards the end. In the last couple of days, I wanted to change up the diet a little.

We had curry in one form or another nine different nights. I had it leftover at least twice. I would say one of the main things I learned is that curry is excellent and healthy.

Michael Brown pictured with Final Thought written

I woke up at 2 am on day 31 and weighed myself. I was down to 175.8 pounds, so in 30 days, I lost 12.2 pounds.

I am not sure if I would do this again, but it wasn’t terrible, especially after day six. I did feel great during the last couple of weeks.

My wife also lost weight but struggled at times to find compliant food to eat when I wasn’t around.  Her skin improved, and she experienced no migraine headaches during the thirty days.  

Cathy brought home a pizza for the kids on day 15. This was probably the hardest thing to ignore because it smelled delicious plus I was hungry. I had a few days that I had to pass on Krispy Kreme donuts and candy, as well. I thought I would miss Diet Coke more than I did, but I guess I missed Mexican and Italian food much more.

Here is what I plan to change as a result of this experience; I will continue to drink my coffee black and cut back on soda, I want to continue the habit of drinking a lot of water daily, and fresh fruit and vegetables will always be available. I plan to snack on them often. I will keep monitoring my weight and try to stay where I am currently.

If you are interested in what I ate the other days, feel free to send me a message. I kept track of my meals, so I’d be glad to share that with you. If you have any questions regarding my experience, feel free to ask.

I am creating a diet of my own that I will share will you in the next few months.  One of the new products I have enjoyed is available below.  Give it a try.  Who doesn’t like pizza?  This crust eliminates unnecessary carbs!

I am creating a diet of my own that I will share will you in the next few months.  One of the new products I have enjoyed is available below.  Give it a try.  Who doesn’t like pizza?  This crust eliminates unnecessary carbs!

Michael Brown in Lab Coat with arms crossed

Michael J. Brown, RPh, BCPS, BCPP

Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.

Read Michael’s story here.

Feel free to send Michael a message using this link.


No-Bake Blueberry Almond Whole 30 Snack Bars

No-Bake Blueberry Almond Whole 30 Snack Bars

Disclosure:  This post may contain affiliate links, meaning, at no additional cost to you, I may earn a commission if you click on, or make a purchase through a third-party link.

If you have been through the Total30 diet plan, you know sweets are off-limits. You are not allowed to eat sugar, honey, agave nectar, maple syrup, or any other sugar substitute. This includes Equal, NutraSweet, Stevia, Splenda, etc. After doing some research, I found that dates are about as sweet as you can get. If you add different kinds of nuts, some dried fruit, and a little sunflower seed butter for moisture, you can make snack bars that are very satisfying. I made several versions of these during my 30-day party.

Only five initial ingredients

No Cooking Necessary

You read that right. You don’t need to cook these in any way. All you need is the five ingredients pictured above, a food processor, a pan lined with parchment paper and a little time. The first step in all of my recipes is gathering ingredients. I have started preparing too many meals only to find out I was missing a key ingredient. This frustration has taught me to set all ingredients out before beginning.

Prepare the Pan

Set the pan (I used a cake pan) down on a piece of parchment paper. Draw an outline around the pan. Cut the parchment paper along the line drawn to form a circle that fits into the pan as shown above.

Add Ingredients to Food Processor

To be honest, the hardest part of this recipe is being sure all your ingredients are Whole30 compliant. Be sure the dried fruit does not contain any added sugar or sulfites. Whole Foods has dried fruit that has no added ingredients. Do the same with the dates. The next thing to do is to measure out the dry ingredients and add them to the food processor as shown above.

Next just pulse the nuts dates and dried fruit until well mixed. Add 2 tablespoonfuls of sunflower seed butter (or almond butter) . This adds moisture and makes it possible to press into your pan.

Press mixture into your pan and refrigerate. I told you this was easy. Sweet, healthy, yummy blueberry bars.

No-Bake Blueberry Almond Whole 30 Snack Bars

Michael Brown

This is a super simple, Whole30 compliant healthy snack bar recipe.

Prep Time 20 minutes
Cook Time 0 minutes

Course Snack
Cuisine American

Servings 10
Calories 144 kcal


  • Food processor
  • Cake Pan
  • Parchment paper



  • 1 cup Raw Almonds
  • 1 cup Raw cashews
  • 1 cup Pitted dates
  • 1 cup Dried blueberries May use any dried fruit that DOES NOT contain added sweeteners or sulfites. Read labels closely
  • 2 tbsp sunflower seed butter could substitute almond better



  • Place cake pan on parchment paper and draw circle around bottom of pan.
  • Cut out circle and place into the bottom of the cake pan and set aside.
  • Add Nuts, pitted dates, and dried fruit to the food processor.
  • Pulse until well mixed.
  • Add sunflower seed butter and mix until moist.
  • Press into the lined cake pan and refrigerate.
  • Slice into wedges and serve.

Keyword Blueberry bar, healthy snack, Larabar, Whole30
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Spinach Tomato Bell Pepper Frittata Whole 30 Compliant

Spinach Tomato Bell Pepper Fritatta Whole 30 Compliant

Disclosure:  This post may contain affiliate links, meaning, at no additional cost to you, I may earn a commission if you click on, or make a purchase through a third-party link.

I am now on Day #19 of the Whole 30 diet.

Eleven days to go.

To be honest, I am not a big fan of eggs unless they are part of a cake!

I did decide to try a frittata because eggs are a great source of protein and I wanted something a little different to try on this diet. This recipe is super easy and I actually enjoyed it. It will probably find its way onto our table at least every other week.

This is one of those recipes that lends well to substitutions. I would love to add mushrooms (most of my family hates them), ham, green onions, salsa, etc. You could add anything that goes with eggs to this recipe!

The best thing about this recipe is it is SUPER FAST and EASY!!

You can have this on the table in no time. I hope you enjoy it as much as I do.

Initial ingredients for the fritatta

As you can see from the picture above, there are not many ingredients for this recipe. The only thing not pictured that you will need is some sort of Whole 30 compliant fat. I use coconut oil. Be sure to gather all ingredients to be sure you have everything. For this recipe, I used eight large eggs, a bag of baby spinach, a red bell pepper, several cherry tomatoes a small regular tomato and half of an onion. As mentioned above, you could substitute many ingredients.

If you aren’t doing Whole 30, cheese would be a fabulous addition.

Chopped onion and red pepper

The first step is to peel and chop the onion. Next, chop up the entire red pepper discarding the stem, seeds, and membrane from the inside of the pepper. Set these aside.

halved cherry tomatoes and chopped tomatoes

Next seed and dice the tomato and cut the cherry tomatoes in half. Set these both aside.

The next step is to prepare the eggs. Crack the eggs into a bowl, use a whisk to beat them well as shown above and set the bowl aside. I added salt and pepper at this stage as well. About one teaspoonful of each.

Now that everything is prepared, we are ready to start cooking. The first thing to do is get a large oven-proof frying pan and add 2 tablespoonfuls of coconut oil as shown above. Melt oil over medium heat. I use medium heat throughout this recipe. Preheat the oven to 500 degrees. We will bake the final mixture at a high temperature for a short period.

Add onions, chopped tomatoes, and bell pepper to melted coconut oil

After the coconut oil is melted, add the onions, bell pepper, and chopped tomatoes to the skillet. DO NOT ADD the cherry tomatoes. We will add them later. Cook this mixture for three to four minutes or until the vegetables begin to soften.

Add Spinach

Add the spinach and cook until wilted. Once the spinach is wilted, the eggs can be added.

cook until spinach is wilted.

This is what your pan should look like prior to adding the beaten eggs.

Add beaten eggs to vegetables

Add the beaten eggs to the vegetables. Do not stir. The eggs should be folded into the veggies with a rubber spatula.

Fold eggs into veggies

Fold the eggs into the vegetables quickly before the eggs begin to set. Cook for about three minutes.

Place cherry tomato halves on to of egg mixture and bake

Place cherry tomatoes on the top of the egg mixture and bake in the 500 degree over for about five to seven minutes or until mixture is set throughout and not runny. This one took seven minutes and turned out perfect.

Cooked frittata ready to slice and serve

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Spinach Tomato Bell Pepper Frittata Whole 30 Compliant

Michael Brown
This is a quick and easy, super healthy fritatta that is Whole 30 compliant.
Prep Time 15 minutes
Cook Time 20 minutes
Course Main Course
Cuisine American
Servings 4
Calories 505 kcal


  • Oven Proof Large Deep Skillet or Frying Pan
  • Sharp Knife
  • Whisk
  • Wooden Spoon
  • Large Rubber Spatula
  • Butter Knife for Serving


  • 8 eggs
  • 8 oz spinach
  • 1 tomato
  • 12 cherry tomatoes
  • 2 tbsp Coconut Oil
  • 1 Red Bell pepper Any color will work
  • 1/2 onion


  • Gather ingredients as shown.
  • chop and peel onion and red bell pepper. Discard stem, membrane and seeds of bell pepper. Set aside.
  • Chop and seed regular tomato and cut each cherry tomato in half.
  • Crack eggs into bowl, add one teaspoonful each of salt and pepper.
  • Beat eggs and set aside
  • Melt coconut oil over medium heat. Preheat oven to 500 degrees.
  • Add onion, bell pepper and chopped tomato to pan. DO NOT add cherry tomatoes yet! Cook for about 3 minutes.
  • Add spinach and cook until wilted.
  • This is what the mixture should look like prior to adding eggs.
  • Add beaten eggs, do not stir. Fold eggs into vegetable mixture quickly using rubber spatula before eggs begin to set.
  • Cook mixture for about three minutes.
  • Add cherry tomato halves to the top of the egg mixture. Place in preheated 500 degree oven and bake 5 to 7 minutes or until eggs are totally set.
  • Slice the frittata into wedges like a pie and serve immediately.
Keyword Egg recipe, fritatta

Cut the fritatta into wedges like a pie and serve. Hot sauce and salsa can be added. ENJOY!

Michael J. Brown, RPh, BCPS, BCPP

Thank you for visiting our site! More to come soon. Be happy and healthy!

Whole30 Compliant Stuffed Green Peppers By Sunshine Nutraceuticals

Yummy Healthy Stuffed Peppers

Disclosure:  This post may contain affiliate links, meaning, at no additional cost to you, I may earn a commission if you click on, or make a purchase through a third-party link.

One of the favorite meals in the Brown household is stuffed bell peppers. Even the kids love these. I first made these on day 7 of the Whole30 and decided to make them again tonight (Day 16).

These are very simple and healthy. They don’t take long and they are very tasty. Vegans or vegetarians can substitute the ground beef with beyond meat or another meat substitute.

All ingredients for stuffed peppers

I always start by gathering ingredients. For this recipe, you will need all of the items shown above. See the recipe at the bottom of this post for a complete list.

The first step is to prepare the acorn squash. Cut it in half, scoop out the seeds with a spoon and peel as much of the green skin as possible. Cut the squash in the grooves and finish peeling all the green skin off as shown. Finally, cube the squash.

Cut the zucchini in half and peel it. Cut the zucchini into cubes and set aside.

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Cut the shallot in half, peel it and chop it as pictured above.

The next step is to prepare the bell peppers. First, cut the tops off of the peppers. Cut them about an inch from the top of the edible part of the pepper. Turn the tops over and cut around the stems. Chop the tops up as shown above and discard the hard stems. Clean the seeds and membranes out of the larger part of each pepper and discard. Rinse the inside of each pepper removing any remaining seeds and membranes.

Prepare the large parts of the bell peppers which will serve as the bowls for our filling. To a large pot of boiling water, add the peppers and submerge them. Boil the peppers for three minutes. Remove the peppers from the boiling water bath with tongs and be sure to drain any water from the inside. Place the peppers in an oven proof glass dish and set aside.

Ground Beef and Coconut Oil

Now we can start cooking. First, over medium heat, begin to brown the ground beef. If you use ground beef with more than 7% fat, cook until browned and drain off any remaining fat. I used 93% lean ground beef so draining will not be necessary.

Ground Beef, Coconut Oil, Zucchini, Acorn Squash, shallots, and Pepper Tops

Add all of the chopped vegetables (zucchini, acorn squash, shallots, and pepper tops) to the ground beef, coconut oil mixture and stir well.

All Ingredients Added and Ready to Cook

Add the tomato paste, cumin, chili powder, salt, and pepper and stir well. As you can see from the picture above, I added all ingredients at once before the ground beef was fully cooked. You may brown the beef first if you prefer. This mixture needs to cook about ten minutes stirring often. If you like your veggies a little crunchy, add them when three minutes are left in the browning time.

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Stuffing Mix Fully Cooked

After ten minutes of cooking, this is what your filling will look like.

Stuffed Peppers Prior to Cooking in Oven

Stuff the peppers with the meat mixture as shown above. Cook in a preheated 350-degree oven for ten minutes. Serve immediately.

Whole30 Compliant Stuffed Bell Peppers by Sunshine Nutraceuticals

Michael Brown
This is a yummy version of stuffed bell peppers using ground beef, acorn squash and zucchini for filling. It is Whole30 compliant and very healthy.
Prep Time 30 minutes
Cook Time 20 minutes
Course Main Course
Cuisine American
Servings 6 Stuffed Peppers
Calories 285 kcal


  • Large Pot
  • Deep Frying Pan
  • Cutting Board
  • Sharp Knife
  • Tongs
  • Potato peeler
  • Stirring Spoon
  • 9×13 inch glass oven baking dish


  • 6 EA Bell Peppers Any color will work
  • 6 oz Tomato Paste Be sure there is no added sugar in your tomato paste
  • 1 lb Lean Ground Beef If you use a higher fat version, you will need to drain the fat prior to adding the vegetables and tomato paste.
  • 1 ea Acorn Squash You only need half for this recipe
  • 1 ea medium Zucchini Squash I used half in this recipe
  • 1 tbs Ground Cumin
  • 1 tbs Chili Powder
  • 1 tbs salt
  • 2 tsp freshly ground black pepper any black pepper is fine


  • Preheat oven to 350 degrees, Cut the acorn squash in half. Scoop out the seeds of one half, peel the green skin off and cut into cubes, set aside.
  • Cut the zucchini in half, peel the zucchini and cut it into cubes, set aside.
  • Cut the shallot in half, peel off the skin and cut it into cubes.
  • Cut the peppers in two parts about an inch from the top as shown.
  • cut tops around the stems and remove seeds and membranes from the larger portion of each pepper. Rinse to remove all remaining seeds and membranes. Discard stems.
  • chop up the remaining tops of the peppers as shown.
  • Brown and break up ground beef in coconut oil until meat is no longer pink in color, about 10 minutes.
  • While meat is cooking, submerge peppers in boiling water and cook for 3 minutes
  • remove peppers from boiling water with tongs and be sure to drain all water from them.
  • add vegetables (Acorn squash, zucchini, cubed pepper tops, and shallots) to meat and cook an additional 2 minutes.
  • Add tomato paste, cumin, chili powder, salt, and black pepper. Stir until well mixed. Cook until vegetables are tender.
  • This is how the stuffing will appear when cooked.
  • Stuff each pepper with meat mixture.
  • Cook in a preheated 350-degree oven for 10 minutes. Remove from oven and serve immediately.

Michael J. Brown, RPh, BCPS, BCPP

Thank you for visiting Sunshine Nutraceuticals. Have a GREAT Day and remember to take care of yourself!

Panang Curry With Chicken Recipe For Whole30

Panang Curry With Chicken Recipe For Whole30YUMMY!

Disclosure:  This post may contain affiliate links, meaning, at no additional cost to you, I may earn a commission if you click on, or make a purchase through a third-party link.

I have had a wonderful experience with the Whole30 diet so far. I am now on day number twelve and feel better than I have in years. I wore a pair of pants to work today that haven’t fit in many months. I am very happy with the program so far.

This is a happy, healthy, healing website so this last week I have decided to start adding healthy recipes to the website. I love to cook, and have many recipes my father left me after he passed away that I would like to share with my readers.

Cooking is something I use to relax and unlike most people, I enjoy grocery shopping as well. It is just a break from my pharmacy life at the hospital. This recipe is one I created a couple of weeks ago for the Whole30 program. This is not a difficult recipe and please feel free to substitute any vegetable that can be stir-fried. I would have added mushrooms but my family doesn’t enjoy them so I left them out.

I have recently begun to use imperfect produce for some of my vegetables. This is a fantastic program that benefits farmers as well as consumers. You simply go on-line and tell them what you want, and they deliver organic produce to your doorstep weekly. The produce may have small blemishes but you save money and support local farmers so I am all for it. This recipe is perfect to utilize seasonal vegetables.

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Ingredients- The bell pepper and spices are not shown.

Here are most of the ingredients you will need for this recipe. The bell pepper and spices aren’t shown but you will see them later.

Yellow squash, zucchini, and green beans

I always like to cut everything up before I start cooking. I also often measure everything out. I do this for two reasons. First, missing ingredients will be discovered BEFORE you start cooking. It will also prevent over-cooking because this step often takes longer than anticipated. The yellow squash, green beans, and zucchini are pictured above.

The pesky elusive green pepper is pictured above before and after chopping.

The tomatoes and chicken breast are the last two ingredients that need to be cut up. If you prefer vegan or vegetarian meals, omit the chicken.

Spices Needed

Here are the spices you will need. Cumin, black pepper, turmeric, and salt

Time to Cook

Browning the Chicken

The first cooking step is to heat a large, deep frying pan or wok over medium heat and add the coconut oil. You may use any fat source allowed by Whole30. Brown the chicken until no pink color remains. This usually takes five minutes or so.

While the chicken is browning, prepare your curry by adding it to a small amount of coconut milk and stirring. Do not start with as much paste as shown above unless you like your food super spicy. This was way too hot for the kids and my wife, but mom and I ate it and it was wonderful. I suggest starting with a tablespoon of paste. You can always add more paste later.

Mix the curry and coconut milk mixture well heating over medium heat. Add the tomatoes and cook for another minute.

All vegetables added to the chicken, curry mixture and tomatoes
Add the Vegetables

The final step is to add the vegetables. I usually add the sweet potatoes first and let them cook for about three to four minutes (covered), and then add the rest of the vegetables. The sweet potatoes take a little bit longer to cook. If you prefer your potatoes a little firmer, add all the vegetables at the same time. Stir the mixture well. Turn the heat down to medium-low, cover, and cook for about eight minutes or until the vegetables are tender, stirring every two to three minutes.


Panang Curry With Chicken for Whole30

Link To Sunshine Store

Panang Curry With Chicken Recipe For Whole30

Michael Brown
This is a quick and easy super healthy panang curry recipe I came up with while on the Whole30 plan. Even the kids loved it. Give it a try.
Prep Time 45 minutes
Cook Time 30 minutes
Course Main Course
Cuisine Mediterranean
Servings 5 people


  • Large Wok or Deep Large Frying Pan with lid
  • Measuring Cups
  • Wooden Spoon
  • Bowls
  • Large knife for chopping


  • 1 tbsp Coconut Oil or other Whole30 compliant Fat
  • 1 lb Chicken Breast (Boneless, Skinless), chopped may use thighs if desired or Omit for Vegan
  • 1 tbsp Panang Curry Paste Be Careful! Start with a little and add more to taste. This can be very spicy!
  • 1 cup Coconut Milk You can add more if desired. I use 365 Organic Milk.
  • 2 cups Yellow Squash, chopped Butternut Squash can be substituted
  • 2 cups Zucchini Squash, chopped
  • 2 cups Sweet Potatoes, peeled and chopped
  • 1 cup Carrots, chopped
  • 1 each Bell Pepper, chopped, any color
  • 1 each Medium Red Onion, Chopped could use any type of onion here.
  • 1 cup Green Beans, cut into 2 inch segments
  • 1 each Large Tomato, seeded and cubed
  • 1 tbsp Cumin Adjust amount to taste
  • 2 tsp Tumeric Adjust amount to taste
  • 1 tsp Salt Adjust amount to taste
  • 2 tsp Freshly Ground Black pepper Adjust amount to taste, can substitute plain black pepper


  • Melt the coconut oil over medium heat, add chicken and cook until brown.
  • While chicken is cooking, mix the Panang curry paste into the coconut milk and set aside.
  • After chicken is browned, add the curry, coconut milk mixture to the chicken and stir.
  • Add the tomato and mix well. Add the cumin, turmeric, salt, and pepper, and stir.
  • Add the Sweet Potato first and cook mixture covered for two to three minutes. Add the remaining vegetables, stir well, cover and cook for eight minutes or until vegetables are tender stirring mixture every two to three minutes.
  • Serve in bowls

Michael J. Brown, RPh, BCPS, BCPP
Clinical Pharmacist

Best Cleanses and Detoxes for Weight Loss

Disclosure:  This post may contain affiliate links, meaning, at no additional cost to you, I may earn a commission if you click on, or make a purchase through a third-party link.

Have you felt crappy lately?

Have you had low energy or problems sleeping?

Do you ever consider trying a body cleanse or detox program for weight loss?

Body cleansing and detox have become very popular in recent years. Some people use these for health reasons and others for weight loss. Cleansing and detoxes are meant for short term use only and are used to eliminate toxins from the body.

Due to global industrialization, we are all subjected to harmful chemicals daily. These chemicals include pesticides, phthalates, bisphenol A, and many others. Adverse health conditions can be caused or exacerbated by these chemicals, including various cancers,1

reproductive effects, 2

and cardiovascular disease.3

There are more than 80,000 chemicals registered for use in the US. Each year, 2000 new ones are added. A large percentage of these have not been adequately studied for detrimental health effects.4

Naturopathic doctors study methods of detoxification during their schooling. We know that medical nutrition can treat and prevent several ailments, including allergies, asthma, and inflammation. It can also be useful in treating and averting toxic environmental exposures.




The purpose of this article is to present cleanses and detoxes available to help in weight loss. Some of these may also help rid the body of toxins. 

It is essential to be aware of the harmful effects some of these detoxes and cleanses may have on our bodies.

Most of these methods consist of fasting, following a specific diet, and drinking plenty of water. 

What are the best choices?

Apple Cider Vinegar

Apple cider vinegar (ACV) promotes a healthy digestive tract by creating an environment more conducive to “good” bacteria. This can lead to improved absorption of nutrients, which increase energy, metabolism, and aids in cholesterol removal.

 It has also been associated with improving insulin sensitivity. Some report ACV can diminish appetite leading to weight loss.

APV can lead to stomach upset and may remove the enamel from teeth when consumed as a liquid.

If you plan to incorporate ACV into your weight loss program, I suggest using capsules that will protect your teeth. You may also consider making a salad dressing using it in a diluted form. Below is a simple recipe for ACV salad dressing:

Apple Cider Vinegar Salad Dressing

¼ cup Apple Cider Vinegar
1/3 Cup high quality extra-virgin olive oil
2 teaspoons sweet mustard (I like Beaver brand sweet hot mustard)
3-4 teaspoons real honey (add to taste)
Salt and pepper to taste

Use an immersion blender to mix or make in a salad dressing shaker.

Whole 30

The whole 30 was started ten years ago by Melissa Hartwig Urban. This is an outstanding program that I am starting myself.

If you sign up at her website, you will receive the Whole 30 starter kit. She includes a few recipes and simple rules for success. I am not going to suggest this will be easy! Here are the foods and substances you must avoid for 30 days:

Added sugar, real or artificial
Alcohol of any kind
Dairy products
Carrageenan, MSG, or sulfites
Baked goods, junk foods, or treats with “approved” ingredients
No weighing yourself or taking body measurements for 30 days!

This is a way to change the way you eat and learn how your body feels without preservatives and high calorie, unhealthy foods.  The complete rules of this plan can be found at:


Juice Detox Diets

There are many juice diets available on the internet for purchase. These usually promise weight loss and removal of toxins from your body. Most of these products are very expensive and may or may not include supplements. 

I am very wary of any detox or cleanse that starves the body, especially over a long period. As explained in last week’s post, when our body goes into starvation mode, metabolism slows, and it becomes harder to lose weight.

Some Juice diets only allow consumption of 400 calories per day. This will lead to weight loss but also increases cortisol levels. Cortisol is the primary stress hormone found in our bodies. These levels can remain elevated even after a 21-day caloric restriction of 1200 kcal/day.


This increase in cortisol can lead to binge eating due to appetite stimulation.




Most juice diets are similar to the lemon detox described below but are probably more healthy because they contain more nutrients.


The Lemon Detox Diet

The Lemon detox program, also known as the Master Cleanse or Lemonade Diet, was developed by Stanley Burroughs in the 1940s. It is a very low calorie diet (VLCD) providing 800-1000 kcal/day. This method substitutes meals with:

· two tablespoons of lemon juice
· two tablespoons of maple syrup
· cayenne pepper
· water

A research study was conducted in 2015 using the lemon detox diet. In this study, lemon juice was mixed with organic maple and palm syrups. Overweight Korean women were divided into three groups. The period of the detox was seven days. 

This study found that the lemon detox diet can reduce body fat, improve insulin resistance, and may have a positive effect on cardiovascular disease risk factors. 

There were some unexpected changes in homocysteine levels and serum lipid profiles of the subjects in the Lemon-D group, which questions its positive cardiovascular effects.


Michael Brown pictured with Final Thought written

Obesity is a significant problem in the United States. The National Center for Health Statistics estimates 39.8% of adults over 20 years old were obese, and another 31.8% were overweight in 2015-2016. The rates of obesity have increased for all population categories during the last several decades.

It is not surprising than many are looking for a quick fix for this problem. Unfortunately, we don’t become obese overnight, and we can’t remedy the problem quickly. My research into cleanses and detox programs have led me to the following recommendations.

Start with the Whole 30 plan. I am now on day #9 of this diet and at the present time, feel outstanding. There have been periods where I have felt low on energy. This was especially evident during the evening of day six. I am hoping I have passed the sluggish stage.

I recommend this plan first because you are still eating plenty of calories. You are detoxing your body by drinking a lot of water and consuming only whole foods. It is not easy to eliminate all added sugar, sugar substitutes, dairy, and grain from your diet, but I feel really good and have learned a lot from this program in the last two weeks.

The Whole 30 teaches you how your body can feel in the absence of chemicals and processed foods. It does take more time to prepare meals, but I have been able to cook dinner each night, and my kids have enjoyed every meal so far! Look for my post on my experience with the Whole 30 in the next month.

I recommend avoiding juice detoxes. The weight loss will likely not last after the detox ends. There is a good chance your cortisol level will increase, making you hungry. Your body needs a certain number of daily calories to function correctly. These programs are expensive and have limited data to support their use.

Experimenting with apple cider vinegar or a colon cleanse supplement such as Psyllium Husk Plus is also an option and will allow you to maintain your current eating habits. Just remember to use these products in moderation. There is no reason to take Psyllium Husk Plus capsules daily.

I hope I have answered your questions regarding cleanses and detoxes for weight loss. If you have any further questions or comments, please feel free to contact me. If you believe juice detoxes have helped, I want to hear from you. My ultimate goal is to make this blog as informative and as useful as possible for my readers.

Michael Brown in Lab Coat with arms crossed

Michael J. Brown, RPh, BCPS, BCPP

Mr. Brown is a Clinical Pharmacist specializing in pharmacotherapy and psychiatry.

Read Michael’s story here.

Feel free to send Michael a message using this link.