For those of you starting the Whole30 challenge today, congratulations! You are on the path to making a beneficial change to your relationship with food. Some of you may have been hunting around for ways to shove Paleo foods into the molds of your now off-limits old choices. Finding ways to make Paleo muffins or “Fudge Babies” from dates are going to do yourself a disservice. Why? Melissa and Dallas from Whole9Life, creators of the Whole30, break it down in “Give your sugar tantrums a time-out”:
We’ve received questions about Fudge Babies, Paleo Pancakes and other typically sub-optimal food choices which have been re-tooled with Whole3o-approved ingredients. But bless your heart… you are missing the bus entirely.
For those of you new to the Whole30, please don’t skip over the foundations of the program and proceed straight to the “approved” food list. One of the most important and life-changing goals of the Whole30 is to change your tastes, change your habits, and break your emotional and habitual connections with craving sugar and giving your body sugar. Trying to satisfy your old sweet tooth habit with shiny new “Paleo” treats isn’t going to do you any good whatsoever in the long term. Your brain doesn’t know the difference between Breyer’s Mint Chip and Paleo banana ice cream. All your brain knows is that it threw a sugar tantrum, and you gave it sugar. So what do you think is going to happen an hour from now, a day from now, a week from now, a year from now? More cravings and uglier tantrums, as frustratingly impossible to ignore as a two year old at Disney, because you keep giving it what it wants.
And that is not what we want for you.
We want you to break that connection once and for all. We want you to learn that you don’t need sugar as a pick-me-up, an emotional comfort, a reward for good behavior. And to learn that, you need to break that pattern of crave sugar, get sugar. So, Susan, while your frozen banana treats are Whole30 ingredient approved, the dessert itself is OUT. Skip the Paleo sweet substitutes and focus on breaking that connection your brain has to sugar. Craving sweets? Eat a small amount of fat instead. Fat is satiating – it tells your brain that it’s full and happy. A few almonds or a quarter of an avocado goes a long way in satisfying hunger cravings without giving your brain the sugar it’s telling you it needs. Tough it out, because changing this pattern and breaking this pattern will prove to be one of the healthiest, most rewarding, most freeing experience of your life.
Aside from gaining control over your cravings, avoiding the sugar temptations will restore your sense of taste. The funny thing about inundating your taste buds with sugar is that they become somewhat desensitized to more subtle flavors. You may notice the intense sweetness with balsamic vinegar or a fresh piece of fruit. You’ll also wonder what the hell would possess anyone to ruin a bowl of berries by adding table sugar. (If you’ve never seen it done before, it’s sadly quite common.)
This first week may be tough. As Robb Wolf has mentioned in his podcast, grains, legumes and dairy all have a way of activating the opiate receptors in the brain. That exact mechanism is what makes it so tough for many to give them up. (Or why people will bargain, plead and argue that they can’t give them up.) It’s tantamount to an addiction and that is why we wanted you partnered up, so you have a support structure if you’re feeling weak. No one said it would be easy, but you can make it through the next 30 days!
Part One – Find your 1-RM Clean in 15 minutes or less
(power or full – get as much as you can from ground to racked, standing position);
Part Two – Complete the following for max reps:
(courtesy of CrossFit Invictus)