Most of us have heard for a healthy diet is it should be made up primarily or whole foods. This leaves us with the question, what are whole foods exactly?

Let’s start with a refresher on whole versus processed foods.

Whole foods include:

  • vegetables
  • fruits
  • meats and poultry
  • fish and seafood
  • nuts and seeds
  • beans and lentils
  • whole intact grains
  • minimally processed dairy (e.g. fresh plain yogurt)

You can see that whole foods have a few things in common.

  • You can recognize what they used to be. Whole grains look like whole grains — like seeds from a plant. Fresh fruit looks the same in the grocery store as it does on the tree.
  • They don’t come in any packaging other than what’s necessary to keep them from leaking or rolling around.
  • They don’t have ingredient labels. Now, there are a few exceptions. For instance, many plain dairy products still have ingredient labels. But those ingredient labels should be pretty straightforward. No funny business.
  • Most whole foods go bad fairly quickly. Dried beans, nuts, extra-virgin olive oil, or homemade beef jerky might be exceptions, but everything else perishes rapidly.


Every 90 seconds for 12 Minutes (8 working sets):

2 Clean and Jerk

Start at 60% and add weight as appropriate. Work up to a max on the complex for the day. 



5 Rounds Not For Time, or 15 Minutes:

10 Dumbbell Bench Press, as heavy as possible
10 Erg Strokes
5-10 Floor Levers

Work up to a max set of 10 on the dumbbell bench press. Pull as hard as possible on the rower and record the lowest split you achieve each round. Scale to tuck levers as necessary