Ten days left. Not to be discouraging, but there are extra days beyond the 30 required for the reintroduction phase. Consider these days as the culmination of your science experiment.
Chapter 19: Reintroduction
I’ll soon reach day 30, but its definitely not the end. An additional 12 days are required to slowly reintroduce each of the food groups, one at a time, in order to determine which ones might be the source of a health problem.
Day 1 – reintroduce legumes to the three meals.
Days 2-3 – return to Whole30 and evaluate. Determine whether or not, and how much, legumes may be incorporated as a food choice
Day 4 – reintroduce non-gluten grains to the three otherwise Whole30 meals.
Days 5-6 – return to Whole30 and evaluate. Determine whether or not, and how much, non-gluten grains may be incorporated as a food choice (keep in mind, they do not offer much by way of nutrients)
Day 7 – reintroduce dairy to the three otherwise Whole30 meals.
Days 8-9 – return to Whole30 and evaluate. Determine whether or not, and how much, dairy products may reincorporated as a food choice (I really hope I can reincorporate cheese)
Day 10 – reintroduce gluten-containing grains to the three otherwise Whole30 meals.
Days 11-12 – return to Whole30 and evaluate. Determine whether or not, and how much, gluten-containing grains may be incorporated as a food choice (for me, I will mostly choose not to, even if I can, because, along with sugar/sweeteners, I really think these contribute to my belly fat and I do not want it returning.)
Days 13+ this is where we, based on the results of our experiment, individualize the program our self.
Chapter 20: Strategies for Long Term Success
Reminder by the authors of It Starts with Food: “Whole30 is just a springboard into a lifetime of healthy eating habits.”
When the time comes and we find ourselves slipping back into old eating habits, do NOT consider it a failure. Merely the point in which we reevaluate, recommit , and return to the new healthy eating habits we have learned.
Get rid of the idea of “cheating,” cheat days,” or tacking numbers to the way we eat (eating 90% healthy or following an 80/20 eating plan.) Those ideas encourage us to make less than healthy choices. Instead, remember, it is all about choices. Choosing to eat healthy and choosing where, when and why we will enjoy the occasional guilt-free indulgence.
Two incredible meals. My main man (MM) made sweet potato hash with fried eggs on top for breakfast. Delicious. Seemed indulgent. But completely gut healthy. Then we had shrimp scampi for dinner, with zoodles instead of angel hair pasta. We used almond flour to coat the shrimp and fried them in olive oil. Another delicious meal.
However, the next night was a bit challenging. Attended a women’s fellowship at church. Stayed away from the dessert table. Which wasn’t a problem – until one of the gals at my table brought her plate over with the apple cake smothered in carmel. Which wouldn’t have been a problem – except she left the half eaten piece sitting next to me all evening, allowing me to smell the carmel sweet, cinnamon-y aroma all evening.
AND. A handful of hershey’s kisses had been scattered in the center of the table.
They were both a bit of distraction. Especially when my stomach growled toward the end of the evening. I did a mental check. Yes I was hungry. Did I want the sweet treats? (I had to ask myself, even though I knew I would not have any.) I tried imagine eating either one (a bit of self torture) . And neither one appealed to me on a palate level.
I decided when it came time to indulge, I think I would choose something different. Even now, thinking about it, the old craving, longing, gotta-have- it feeling is not what it used to be. Still thinking there might be something to the idea of sugar/sweet addictions.
Another great tip. We have been using cauliflower rice in the place of regular rice for our asian dishes. It is really good and on a whim I looked up the nutritional value of cauliflower. It has an abundance of vitamin C and also a good amount of vitamin K. Plus, it’s glycemic index is only 2, as apposed to white rice, which is over 20. Good stuff.
20 down, 10 to go.