You made it!

You made it!

06 June 2016

#BOOM Apologies this isn't Twitter or Instagram. #YOLO Its been 21 days and you are feeling great, looking fantastic and performing like a ninja in class so where to from here? Firstly lets take a moment to take stock of and evaluate your progress thus far. High 5 yourself and your buddy for all of your "wins" and these don't have to be weight loss focused. Did you have more energy during training? Did you sleep better at night? Did you consistently eat all your main meals? Remember there are more ways to measure health than to step on the scale so CLICK HERE and start ticking them off! measure-your-health-header On top of the awesome accomplishments we have achieved over these past 21 days, you have also armed yourself with the tools to sustain a healthy lifestyle around food and we wouldn't be surprised if you may want to continue with this protocol for even longer. Some of you may, and feel free to do so but for those of you ready to move on to the next step, lets dive in! It's time for the N of 1 trial where you will spend the next couple of days reintroducing food items of your choice back into your diet to gauge what works and doesn't work for you Obviously if you have already decided that you prefer not to eat a certain food group regardless of the affect, you do not need to bother with reintroduction. Only introduce the food you may want to include in your diet.

  • Reintroduce the "less healthy" foods into your diet one food group at a time - make sure the rest of your diet is as Whole30 compliant as possible.
  • Try not to combine major food groups i.e a glass of milk with your jam sandwich. You may be left attributing causes to the wrong food group.
  • Keep paying attention to what you eat as you continue your health journey, you will walk away with even more knowledge about your body which is always a great thing.

How you should reintroduce food to your diet.

Day One: Dairy (remember to keep the rest of your diet Whole30 compliant). Have some yogurt in the morning, add some cheese to your lunch and maybe ONE scoop of ice cream for dessert. Make a note of how you feel and return to the Whole30 protocol for the next 2 days. Based on your evaluations decide whether it would be beneficial for you to incorporate it back into diet. Day Four: Evaluate gluten grains. Our stance is always that bread and pasta and other processed foods should be kept at a minimum, or even better out of your diet completely. What we rather recommend is "carb" sources such as:

  • Rice (this is the staple of many of our competitive athletes diet post training.)
  • Sweet Potato
  • Potato
  • Fruit
  • Oats (gluten free and if you can tolerate them)

Follow the same plan as above. Monitor your sleep, mood, energy, digestion and bowel habits. Watch for symptoms - negative or positive - during reintroduction. Negative reactions can include:

  • Insomnia
  • Fatigue
  • Joint pain and/or inflammation
  • Skin breakouts or rashes
  • Headaches
  • Bowel changes or GI pain
  • Bloating
  • Brain Fog
  • Sinus or respiratory issues.

Remember folks:

"The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison" Ann Wigmore
  Coach Tash CCF Level 1 & Level 2 Coach CCF Nutritional Advisor This is the 4th in an 8 week series of articles that will help you improve your healthy eating habits. They are meant to be a guide and a support, but just like anything you need to figure out how it works for you. Thank you to the guys from 2016_01_14 cape crossfit email banner v6