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Day 31 and Beyond

By Marcus | In Challenges, Nutrition | on February 12, 2014

To those on the 2014 Nutrition Challenge, congrats — you have passed the midway point and it’s downhill from here! As Ruth mentioned on Monday, it will help you greatly if you have a plan for the next 30 days.

In a departure from years past, we are helping guide you in for a smooth landing during these last 30 days. James posed the question on Facebook, asking what did others introduce first and some of the responses exhibited the problem we have seen in the past. Recommendations for binges on cookies, ice cream, candy, etc. would basically throw away all the hard work you’ve put in these last 30 days. You’ve got a clean slate right now, take the time to reintroduce scientifically and find out what foods may be hampering your health.

It can be a bit overwhelming, so thankfully the Whole30 site gives you an example plan of how to reintroduce. Check out their post called Step Two: Reintroduction and see a great way to go about testing foods. Whole30’s post touches on what to look for, but here’s a little more comprehensive list of things to watch out for as you test foods that I found on thepaleomom.com.

What should you look for to determine if you can continue to consume this food? Even one of the following symptoms is enough to stop eating that food.  You can always try again later in case the symptom was a coincidence.  Also, even if you cannot tolerate that food now, as your body continues to heal, you may be able to in a couple of months.  Symptoms to watch for:

  • Any symptoms of your disease returning or worsening
  • Any gastrointestinal symptoms:  tummy ache, changes in bowel habits, heartburn, nausea, constipation, diarrhea, gas, bloating, undigested/partially digested food particles in stool
  • Reduced energy or fatigue
  • Strong food cravings: sugar cravings, fat cravings, pica (mineral cravings)
  • Trouble sleeping: either falling asleep or staying asleep or just not feeling as rested in the morning
  • Headaches or dizziness
  • Aches and pains: muscle, join, or tendon/ligament
  • Changes in your skin: rashes, acne, dry skin, little pink bumps or spots; dry hair or nails
  • Mood issues:  feeling low or depressed, having a lower ability to handle stressful situations, increased anxiety

Now for some of you, it may be a bit scary to be done with the Whole30. To quote from their great post called Ride Your Own Bike:

For many – especially those who have bounced in and out of different dietary plans in the past – the strict confines of the Whole30 program is comforting. It takes all the guesswork out of our expectations and your goals, and gives you clear objectives to achieve along the way. (“Start eating healthy” is a far more difficult challenge to wrap your arms around than, “Eat no added sugar, alcohol, grains, legumes or dairy in any form for 30 days.”)
I have heard from some of you that you plan to keep on the plan for a bit longer. That can be a good idea if you are fighting some unhealthy food habits. Again borrowing from that W30 post:
Sometimes, extending your Whole30 is the right thing to do. For those who haven’t yet banished serious cravings, or who are coming out of serious metabolic derangement, injury or illness, we often encourage them to take their Whole30 just a bit further, to allow ample time for the body to right itself again. We hear many, many reports that participants didn’t really feel the “magic” until day 45, or even day 60. So if you’re still battling sugar and carb cravings or addictions, if you still have an unhealthy relationship with food, if you are still suffering from a disease or condition that will require more than just a month to improve, we encourage you to stick with the program as long as you need to see the results you are looking for. After all, what’s another two weeks, if it gives you a lifetime’s worth of health?
Whether you choose to stay the course (for now) or to start reintroducing, you know you have the support of the challenge group. I look forward to seeing both what you choose to reintroduce as well as what you notice, if anything, when you do.

Reminder, February orders for J&J beef are due tonight by 11pm. Get your orders in now!

WOD 02.12.14

Push Press 3×3

Then, either A or B. To choose A, you must be able to either perform the deadlift at Rx or perform the muscle ups. If you can do neither, you will be doing B.

A) For time:

  • 12-9-7
  • Deadlift (315/205)
  • Muscle Ups

B) 4 rounds for time:

  • 5 Deadlifts
  • 10 Ring Dips
  • 100m Run


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