For some of us, today ends the whole 30 challenge! I thought I would spend part of this email talking about next steps after whole 30. According to It Starts With Food, these are the steps you'll want to take:
Day 1: reintroduce and evaluate dairy products
Day 4: reintroduce and evaluate gluten-containing grains.
Day 7: reintroduce and evaluate non-gluten grains.
Day 10: reintroduce and evaluate legumes.
They also suggest paying attention to how you feel for a few days after introducing the items.
Congrats everyone on all of your success with whole 30!!!*
*image provided by www.freedigitalphotos.net artist digitalart.
*image provided by www.freedigitalphotos.net artist digitalart.
Craving conversation continued...
Overcome the cravings
- Think the craving through the entire process. How you feel before, during, and after the craving. Be mindful of each moment.
- Eat a few bites - the first few are the most rewarding and enjoyable. So cut back the portion size.
- If the craving is caused by a trigger - look to control the environment. By keeping the cravings out of your comfort zone of home it will create more work for you and decrease the opportunity!
- Change the reward system - avoid using food as a reward or comfort.
- Go for a walk to also get a hit of the happy hormones.
- Drink some water or flavored coffee/tea.
- Stay on top of hunger to prevent compromising your efforts because you're "hangry." (Hangry - hungry/angry).
- Identify the environment and the craving associated with it... When I am at ____ I want to eat _____. Replace it with a healthier option that you're excited about eating!!!!
Craving swaps - try these!
- Sweet - fruit, fruit + sunbutter or almond butter (apple / banana with cinnamon sprinkled on top), avocado, Larabars (stick to ones without chocolate and peanuts), coconut date bars
- Salty - nuts, seeds (try roasted sunflower seeds), olives, avocado with Cajun seasoning, plantain chips, veggies w dreamy avocado dressing (from book), spiced nuts and seeds
- Sweet and salty - trail mix with dried fruit, bacon wrapped dates, baked sweet potato fries, figs and prosciutto
Application
1) If you haven't taken the survey- click here! I am revealing the answers in the next post!:)
2) regardless of your start/end date, refer back to your log to see what you craved and incorporate a whole30 option!
3) Share how you overcome your cravings!!:)
Cheers to another day of whole 30!!
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