I've been giving a lot of thought to the role sleep plays in our overall health and fitness pursuits. It's a factor often discounted, placed well behind training and diet. We weight and measure our food, we diligently count reps and record times, but we get home and put bedtime off for a few hours in favor of watching our favorite TV show or surfing the internet. I've been guilty of it myself - staying up late writing blog posts but still dragging my butt out of bed at 5 AM for a workout. I would think, "Suck it up - once you get up and slam a coffee, you'll feel much better." And I prided myself on my discipline and motivation that early in the morning.
Let's face it - our Western society encourages this. I won't even get into our long work weeks, self-created family demands, or the technology distractions that keep us up late and wake us up early. No, I'll just wrap all of that up by saying that somehow along the way, functioning on less sleep has become a point of pride, and a trait to be admired. You shake your head in awe at the guy who claims he runs just fine on five hours of sleep a night. He's a superhero, the model of efficiency, a Person Who Gets Things Done. I'm here to tell you, he is also sorely mistaken. NOBODY runs really, truly well on five hours of sleep a night. He may think he's doing just fine, but Google "lack of sleep" + "(insert disease here)" and you'll quickly realize that sleep deprivation will smuck up a whole host of bodily systems, and contributes (in part) to stress, inflammation, cancer, heart disease and diabetes. As one University of Chicago researcher puts it, "Lack of sleep disrupts every physiologic function in the body... (and) we have nothing in our biology that allows us to adapt to this behavior."
And here's where I hit all your 30 day'ers where it hurts. I'm not just talking about sleep affecting your recovery from training, or reducing your stress... no, I'm pulling out the big guns. While diet plays a crucial role in body composition, sleep also plays a significant role... specifically, in fat loss. There are all kinds of studies relating sleep to insulin resistance, leptin levels and cortisol levels... all related to fat loss. Robb Wolf also has a great post on the effects of sleep on those pesky love handles - read the article and all the comments for the details. And here is a quick abstract that gives you yet another reason why getting that 8-9 hours of sleep a night is CRUCIAL to fat loss. (Have I said "fat loss" enough? Do I have your attention?)
So, it looks like we've been missing the bus here. Sleep is more than just lovely - in fact, from everything I've been reading and researching, my working theory is that getting good sleep is the second most important success factor in your health and fitness pursuits. That's right, NUMBER TWO... just behind cleaning up your diet, and AHEAD of perfecting your training routine. I've been preaching sleep to my clients for a few weeks now, and I'm about to step up my game with the rest of you blog readers. Think of sleep as a factor JUST as important as whether you're eating grains and dairy, or how often you're picking up heavy stuff. Experiment, just as you did with some dietary factors. Try getting 8+ hours of sleep every single night for two weeks, and see how you feel. And don't tell me you can't, because you have some special circumstance that the rest of us don't. We all work, we all have families, and friends, and outside pursuits, and stress. Figure out how to make it happen, because it's as worthy a pursuit as changing every aspect of your diet was more than thirty days ago. Easier said than done, I'll give you that, but Mercola has some good tips on how to improve the quality of your sleep. And consider getting the book Lights Out - Sleep, Sugar and Survival for what I have heard is a good read on the subject. (I just ordered it, in an effort to educate myself a bit more about the importance of sleep as a factor in nutritional and performance coaching.)
By the way - I AM taking my own advice, I assure you. Yesterday morning, my alarm went off at 5 AM for the gym. It was a less than stellar night, however, as I was up tossing and turning until after 11 PM. So I turned my alarm off and slept until the sun woke me up at 7:20. My "training" that day consisted of eating really well, taking all my fish oil and getting a massage to help me de-stress. THAT'S what I did to take care of myself, and I know it did me far more good than dragging my bleary-eyed butt out of bed for some mediocre met-con action.
So do your homework, plan ahead and turn the lights out nice and early tonight. And if anyone does take me up on my two week Sleep-A-Palooza, let me know how it goes.
Wednesday, August 26, 2009
Tuesday, August 18, 2009
How to win friends and influence Paleo
Welcome to the new people who are just jumping on board now. In fact, all of you newcomers inspired today's post... better late than never, right?
Today, I'd like to talk about one of the first struggles you'll most likely hit when you start practicing this new way of eating. No, I'm not talking about the cravings, or the energy fluctuations, or even the grocery bills. I'm talking about the negative reactions of your friends and family. "You're eating all that fat? That can't be good for you." Or, "That's like Atkins, right? That's just a fad diet." Or, "It so restrictive - you can't eat anything!" I'm sure you've all heard these statements and then some since you began your 30 day period. And Oprah knows, it can be tough enough to stick out the 30 days on your own, never mind if you have to defend yourself against the negative reactions, doubts and criticisms of your spouses, friends and co-workers. So what's a 30 day'er to do? Here are some of my best tips for dealing with the nay-sayers (in a way that won't get you divorced, de-friended or fired).
Today, I'd like to talk about one of the first struggles you'll most likely hit when you start practicing this new way of eating. No, I'm not talking about the cravings, or the energy fluctuations, or even the grocery bills. I'm talking about the negative reactions of your friends and family. "You're eating all that fat? That can't be good for you." Or, "That's like Atkins, right? That's just a fad diet." Or, "It so restrictive - you can't eat anything!" I'm sure you've all heard these statements and then some since you began your 30 day period. And Oprah knows, it can be tough enough to stick out the 30 days on your own, never mind if you have to defend yourself against the negative reactions, doubts and criticisms of your spouses, friends and co-workers. So what's a 30 day'er to do? Here are some of my best tips for dealing with the nay-sayers (in a way that won't get you divorced, de-friended or fired).
- Lead by quiet example. This one is first for a reason, people, and it's your most powerful ally. Your results will speak for themselves. After 30 days, when your energy is rockin', your skin is clear, your aches and pains are gone and you've shed some fat or built some muscle, people will notice, and they will ask you what you've been doing. It's kind of hard to doubt the method when the results are right there in front of them. So let your experience shine through, answer questions if asked but don't waste your breath trying to convince, cajole or persuade others before they're ready. Just be a living example of what this way of eating could potentially do for them.
- Pick your battles. I guarantee on thing - you can make people feel bad about themselves just by rolling up to the lunch table. The way you eat may very well remind people that they aren't eating the way they should, or could, or might want to. As such, they're on the defensive the minute you plop your salmon and vegetables next to their Lean Cuisines. Now is not the time to point out the dangers of grains, or comment on the study you just read linking diet soda to obesity. Keep your lunch to yourself, and encourage others to do the same by not responding to blatant pokes, jabs or attacks on your "weird diet". If someone is truly interested, have the conversation away from the crowd, when you can speak privately and not be interrupted by the haters.
- Educate yourself. You know you'll have to deal with questions, comments and straight-up challenges from time to time, so you'd better be prepared. If I asked you right now, "Why don't you eat dairy?", how many of you would have an immediate answer for me? That answer could range from the documented inflammatory properties to the fact that as soon as you stopped, your skin cleared up - anything from reference to personal experience. The point is - you'd better have an answer - and it can't just be, "Because Byers said so." (Although I really like that answer.) So, do your homework. Figure out the difference between Atkins and Paleo. Learn why certain foods are excluded. Understand how a diet high in good fats helps promote body fat loss. Prepare some remarks based on your own experience. Just don't show up empty-handed, because if you do, you'll lose any chance you may have had to get the other party to buy in. (And if that other party is your Mom who shops for all the food, your husband who cooks all the food or your roommate who pays for half the food, you really can't afford to lose that chance.) On that note, however...
- Refer to "scientific evidence" cautiously. I'm not saying you shouldn't research and cite information from the likes of Loren Cordain, Robb Wolf or Gary Taubes. What I am saying, however, is that for every science-y article you find that talks about, say, why dairy is bad... there are a hundred just as science-y articles that will say the exact opposite. My recommendation? Unless you're totally on the ball with scientific references (and able to smartly refute the opposing side on the fly), don't let the scientific research be the only leg you choose to stand on. Refer back to point #1 - lead by example, and cite REAL people who have had REAL results. Hell, point 'em here. We're not a clinical study - we've got thousands of comments (literally) from real people who can attest to the real benefits of eating this way. Kind of hard to argue with all that, you would think. Which brings me to my final point...
- When outnumbered, fall back. You may very well find yourself stuck in a battle that you just can't win. It's a family dinner, your parents, siblings and children are at the table and you're being hammered with doubts, skepticism and outright criticism. Take a deep breath, smile and simply fall back. In the end, the only person whose health and wellness you are responsible for is YOU. And while it may pain you to see the unhealthy behaviours exhibited by your friends and family, ultimately, they are responsible for their own lives, and their own choices. So rather than spark a bitter feud or ruin a birthday party, swallow your ego, your pride and your frustration and simply say, "Well, this is actually kind of working for me right now, but I hear what you're saying and I really appreciate your thoughts. Now let's get back to enjoying this delicious meal!" Sometimes, that's all you can do... and that's okay. Refer back to point #1... if people are open to change, eventually THEY will come to YOU, and you'll get that opportunity to help them.
Friday, August 14, 2009
Karl's Story
Let's end the week on an inspirational note. I've been chatting with Karl Schirrmacher, a Staff Sergeant in the Army and currently deployed in Iraq. Karl wrote to tell me about his efforts to change his diet, and the specific challenges he faces as a result of his deployment. After reading his note, I will never again bitch about having to drink my coffee black. Karl wrote:
________
Melissa,
Our adventure started while surfing a CrossFit forum where I stumbled upon a link to the blog. I dug. I read. And I found an attitude and approach that I really appreciated--sprinkled with f-bombs. Fanfreakintastic! (Note from the Author: We haven't dropped the f-bomb since the inception of the the "Maureen Martone Rule" almost a year ago.) I was hooked and I wanted in. I printed the "Change your life in 30 days" page, and one of our other Team Sergeants wanted in too. We started right there and then.
The tough part is that we are currently deployed in Iraq. That means we have some limitations to the "super strict, no cheat, by the book, Paleo" concept. We are limited, for the most part, to what we find at the Dining Facilities (DFACs) and PX where we live and work. So, that means we have to cope with the following:
But, we can hold to eliminating dairy, legumes, grains, and sweeteners from our daily intake. Alcohol is taken care of by General Order Number One (no alcohol in theater), so it's not even a temptation. But the temptation to cheat is a constant, as at every meal we see piles of burgers, fries, chicken fried steak, desserts, ice cream shakes, and... it's everywhere. Most military people eat terribly. We have resolved to do otherwise.
When we looked at the calendar to figure our 30 day window, we realized we would finish the cycle just as we get back to the United States (we're at the end of our tour). So our countdown to completing the challenge is also our countdown to the end of a very long year filled with suicide bombers, grenade attacks, politics, heat, and dust. I can't think of a better way to set ourselves up for continued success. Again, Melissa, thank you for opening this up to us.
Feel free to hit me up with questions (email, blog comments, wherever). Otherwise, I'll be keeping up on regular check-ins with the rest of the community.
Regards,
SSG Schirrmacher, Karl M.
________
I can't thank Karl enough for his note. In an environment as stressful as his, with challenges as life-threatening as they get, I would imagine it would be all too easy to abandon something as "trivial" as trying to stick to a strict Paleo diet. However, Karl has made it a priority for his health and wellness, and is choosing every day to do the best with what he's got. It sounds like you'll be coming home soon, Karl - until then, stay safe and keep leading by example. I'm honored to have you as part of my little community.
________
Melissa,
Our adventure started while surfing a CrossFit forum where I stumbled upon a link to the blog. I dug. I read. And I found an attitude and approach that I really appreciated--sprinkled with f-bombs. Fanfreakintastic! (Note from the Author: We haven't dropped the f-bomb since the inception of the the "Maureen Martone Rule" almost a year ago.) I was hooked and I wanted in. I printed the "Change your life in 30 days" page, and one of our other Team Sergeants wanted in too. We started right there and then.
The tough part is that we are currently deployed in Iraq. That means we have some limitations to the "super strict, no cheat, by the book, Paleo" concept. We are limited, for the most part, to what we find at the Dining Facilities (DFACs) and PX where we live and work. So, that means we have to cope with the following:
- Little or no control over the cooking process. Our control comes in our choice of what goes on our plate, but we don't cook it; little men from Sri Lanka, India, and the Phillippines do.
- We still have to live with vegetable oil. Olive oil is available in squeeze bottles to add to veggies and such, but nothing is cooked in it--it's all industrial vegetable oil.
- No access to anything raw, organic, or grass-fed. We have lots of fruits and vegetables, but again it's all industrial grade picked and prepped by little men from Sri Lanka, India, and the Phillippines.*
- Limited on meat, nut, and seeds options. We only get big brand almonds and cashews at the PX, and we are at the mercy of the DFAC on what meat is available every day.
But, we can hold to eliminating dairy, legumes, grains, and sweeteners from our daily intake. Alcohol is taken care of by General Order Number One (no alcohol in theater), so it's not even a temptation. But the temptation to cheat is a constant, as at every meal we see piles of burgers, fries, chicken fried steak, desserts, ice cream shakes, and... it's everywhere. Most military people eat terribly. We have resolved to do otherwise.
When we looked at the calendar to figure our 30 day window, we realized we would finish the cycle just as we get back to the United States (we're at the end of our tour). So our countdown to completing the challenge is also our countdown to the end of a very long year filled with suicide bombers, grenade attacks, politics, heat, and dust. I can't think of a better way to set ourselves up for continued success. Again, Melissa, thank you for opening this up to us.
Feel free to hit me up with questions (email, blog comments, wherever). Otherwise, I'll be keeping up on regular check-ins with the rest of the community.
Regards,
SSG Schirrmacher, Karl M.
________
I can't thank Karl enough for his note. In an environment as stressful as his, with challenges as life-threatening as they get, I would imagine it would be all too easy to abandon something as "trivial" as trying to stick to a strict Paleo diet. However, Karl has made it a priority for his health and wellness, and is choosing every day to do the best with what he's got. It sounds like you'll be coming home soon, Karl - until then, stay safe and keep leading by example. I'm honored to have you as part of my little community.
Tuesday, August 11, 2009
Question and answer-penance
I have fallen behind in my own blog. Shameful. I can't keep up with all the good comments, questions and answers and stories! I go away for one little weekend and I'm hopelessly behind. Thanks to all of you for keeping the 30-day ball rolling. You've done a fantastic job here.
To those of you who said you were PLANNING dietary Armageddon on Day 31, but have since rethought that strategy (Dan from my kettlebell cert...) virtual high five. You've just saved yourself a few days of unhappiness and feeling like crap. Trust me - I've been there. We've ALL been there. Way to take the smarter route.
For those of you whose idea of "cheats" have changed from weekends full of pizza, booze and ice cream to the occasional sweet potato, something covered in maple syrup and one microbrew while out with friends - I'll cheers to that. My cheats are now hummus, a small amount of Soy creamer in my coffee and the occasional Junior Mint. (Swear to Mary Kate and Ashley, those things are so delicious they should be illegal. I suggest you have a friend dole them out, just to make sure you don't get carried away.) And I enjoy my "cheats" more, because (a) I know they're not going to make me feel like crap because they don't include ingredients I don't tolerate well, (b) I'm not eating anywhere near enough in a single sitting to have a negative impact on how I look, feel or perform, and (c) I have them infrequently, so they're more special when I do eat them.
So, back to my serious weekend slacking. For those of you just getting started and having a hard time wading through all the comments, posts and information on the site, I'll give you a day of grace. Feel free to repost questions here, and I'll make efforts today and tomorrow to answer all of them. (Veterans - feel free to jump in and help out too!) This is just a way to get some quick questions answered without hearing the obligatory "we've already covered that..." response.
Note: Please do not ask me to analyze your diet block by block. I really don't have time to get into everyone's business at that level. However, I'm feeling guilty for being away all weekend, and as a recovering Catholic, guilt is a powerful motivator. Take advantage and post questions now, people.
To those of you who said you were PLANNING dietary Armageddon on Day 31, but have since rethought that strategy (Dan from my kettlebell cert...) virtual high five. You've just saved yourself a few days of unhappiness and feeling like crap. Trust me - I've been there. We've ALL been there. Way to take the smarter route.
For those of you whose idea of "cheats" have changed from weekends full of pizza, booze and ice cream to the occasional sweet potato, something covered in maple syrup and one microbrew while out with friends - I'll cheers to that. My cheats are now hummus, a small amount of Soy creamer in my coffee and the occasional Junior Mint. (Swear to Mary Kate and Ashley, those things are so delicious they should be illegal. I suggest you have a friend dole them out, just to make sure you don't get carried away.) And I enjoy my "cheats" more, because (a) I know they're not going to make me feel like crap because they don't include ingredients I don't tolerate well, (b) I'm not eating anywhere near enough in a single sitting to have a negative impact on how I look, feel or perform, and (c) I have them infrequently, so they're more special when I do eat them.
So, back to my serious weekend slacking. For those of you just getting started and having a hard time wading through all the comments, posts and information on the site, I'll give you a day of grace. Feel free to repost questions here, and I'll make efforts today and tomorrow to answer all of them. (Veterans - feel free to jump in and help out too!) This is just a way to get some quick questions answered without hearing the obligatory "we've already covered that..." response.
Note: Please do not ask me to analyze your diet block by block. I really don't have time to get into everyone's business at that level. However, I'm feeling guilty for being away all weekend, and as a recovering Catholic, guilt is a powerful motivator. Take advantage and post questions now, people.
Friday, August 7, 2009
Fishing follow-up. (You did me proud.)
Happy Friday! This week could not have been more crazypants. I gave a huge presentation at work yesterday (which sucked up my 9-5 all damn week), and decided to take off for the weekend early, so today I'll be prepping for that all day. I've been neglecting my Paleo People... but from the sounds of it, you are all taking really good care of each other. Sweet.
Everyone did a FANTASTIC job with answering my three questions from Monday. You, collectively, hit the nail on the head on all three. Way to go! All I'm going to do here is repeat YOUR advice in my own words. So, for those of you heading into (or a few days past) the big Three-Oh...
1. If your tastes haven't changed yet, if you are still craving all your "old" foods or if you haven't noticed a reduction in body fat or improvement in performance... please consider sticking with this whole super-strict thing for a little while longer. You've already put in thirty long, hard days of reconditioning your body. And I bet, if you're in this stage right now, you're trying to counteract twenty or thirty YEARS of eating poorly. That damage doesn't always come undone in thirty days. There is no magic number. But what I can promise you is that it will, at some point, come undone. At some point, you will notice a reduction in cravings, a shift in body composition, an improvement in energy level. Guaranteed. So stick with it, as long as it takes. You owe it to yourself,and you owe it to your body. But let's also address one really important point right here.
This is not just about your body. This is about resetting your BRAIN. If there is one thing I've learned from my experiences coaching and running the blog, it's this... food is emotional. It's comfort, it's celebration, it's punishment and it's reward. Food is often the ONLY thing people come together over. It's used to establish common ground, form a bond, smooth over rough personal interactions. And you cannot take that piece out of this equation. (I addressed this to a degree in my Zone Gone Bad CrossFit Journal article, but I think this topic deserves more attention. Look for a write-up on this next week.)
So if you're still feeling the same way about food after your initial 30 days... hang in a little longer. Allow your body and your mind to catch up to this new way of eating, this new way of BEING. I promise you, things will change, and you owe it to yourself to be patient.
2. Cheating smart, in a nutshell. You've dropped grains, dairy, legumes and maybe nightshades from your diet. But every once in a while, you'd still like to drink a beer, have some ice cream, slather a piece of toast with peanut butter. And if you've read my H/FO Scale, you'll know I am one hundred dollars on board with that. So let's use the last 30 days as a springboard for approaching this Smart. Be patient with your cheating, too.
Introduce these foods back into your diet one group at a time. One night, have a bowl of ice cream. Then, evaluate how you feel that night, and the next day. Stomach feel like you're about to birth an alien? You may need to limit your dairy consumption to very small quantities - or, like, me, you may decide it's simply never going to be worth it. Another night, have some grains. See how you feel that day, the next day. Get the picture? Don't waste the last 30 days! You've spent valuable time cleaning out your system and allowing your body to heal. Use that platform to identify what foods are okay to cheat with and what foods may not be so much fun anymore.
Note, I am not telling you where to draw that line. Maybe ice cream makes you sick for the next three hours, but you REALLY love ice cream, so you decide it's worth it for you. That's entirely your call. But don't you at least appreciate KNOWING how it affects you, so you don't have a bowl of ice cream before, say, a big workout or while out on a date? Cheat smart.
3. Three was kind of a trick question. On a go-forward basis... apply this knowledge however you damn well please. I'm not trying to tell you how to live your life and eat your food. You've worked your own process, so all I'll ask is that you spend some time thinking about if and how you want to incorporate these principles into your daily life.
For me, I decided to stay strict a vast majority of the time. My "cheats" turned into maple syrup and hummus - both not technically allowed on a super strict diet, but still pretty damn clean "cheats". I reintroduced new food groups one at a time, and figured out that grains and sugars in small-ish quantities are totally okay, and dairy in ANY quantity is not. So when I cheat, I have, for example, one piece of french toast covered in Nutella. Not a plate of french toast, and not french toast and pancakes and a big sandwich at lunch and pasta for dinner. Just a small amount, here and there, to satisfy those mental cravings and eat something delicious.
What it comes down to is - work your own program. Just don't treat the last 30 days as something disposable - something you muscled through and can now forget about while you get back to your regularly scheduled life. Learn from the last 30 days, and figure out for yourself how to carry that with you. And, I might propose... carry that to others. (But that's another topic entirely.)
Stay tuned for Karl's story on Monday (I dare you to feel bad for yourself while struggling to eat clean after reading about Karl) and some more thoughts about the ties between food and emotion, and breaking those unhealthy strings. Have a great weekend, everyone.
Everyone did a FANTASTIC job with answering my three questions from Monday. You, collectively, hit the nail on the head on all three. Way to go! All I'm going to do here is repeat YOUR advice in my own words. So, for those of you heading into (or a few days past) the big Three-Oh...
1. If your tastes haven't changed yet, if you are still craving all your "old" foods or if you haven't noticed a reduction in body fat or improvement in performance... please consider sticking with this whole super-strict thing for a little while longer. You've already put in thirty long, hard days of reconditioning your body. And I bet, if you're in this stage right now, you're trying to counteract twenty or thirty YEARS of eating poorly. That damage doesn't always come undone in thirty days. There is no magic number. But what I can promise you is that it will, at some point, come undone. At some point, you will notice a reduction in cravings, a shift in body composition, an improvement in energy level. Guaranteed. So stick with it, as long as it takes. You owe it to yourself,and you owe it to your body. But let's also address one really important point right here.
This is not just about your body. This is about resetting your BRAIN. If there is one thing I've learned from my experiences coaching and running the blog, it's this... food is emotional. It's comfort, it's celebration, it's punishment and it's reward. Food is often the ONLY thing people come together over. It's used to establish common ground, form a bond, smooth over rough personal interactions. And you cannot take that piece out of this equation. (I addressed this to a degree in my Zone Gone Bad CrossFit Journal article, but I think this topic deserves more attention. Look for a write-up on this next week.)
So if you're still feeling the same way about food after your initial 30 days... hang in a little longer. Allow your body and your mind to catch up to this new way of eating, this new way of BEING. I promise you, things will change, and you owe it to yourself to be patient.
2. Cheating smart, in a nutshell. You've dropped grains, dairy, legumes and maybe nightshades from your diet. But every once in a while, you'd still like to drink a beer, have some ice cream, slather a piece of toast with peanut butter. And if you've read my H/FO Scale, you'll know I am one hundred dollars on board with that. So let's use the last 30 days as a springboard for approaching this Smart. Be patient with your cheating, too.
Introduce these foods back into your diet one group at a time. One night, have a bowl of ice cream. Then, evaluate how you feel that night, and the next day. Stomach feel like you're about to birth an alien? You may need to limit your dairy consumption to very small quantities - or, like, me, you may decide it's simply never going to be worth it. Another night, have some grains. See how you feel that day, the next day. Get the picture? Don't waste the last 30 days! You've spent valuable time cleaning out your system and allowing your body to heal. Use that platform to identify what foods are okay to cheat with and what foods may not be so much fun anymore.
Note, I am not telling you where to draw that line. Maybe ice cream makes you sick for the next three hours, but you REALLY love ice cream, so you decide it's worth it for you. That's entirely your call. But don't you at least appreciate KNOWING how it affects you, so you don't have a bowl of ice cream before, say, a big workout or while out on a date? Cheat smart.
3. Three was kind of a trick question. On a go-forward basis... apply this knowledge however you damn well please. I'm not trying to tell you how to live your life and eat your food. You've worked your own process, so all I'll ask is that you spend some time thinking about if and how you want to incorporate these principles into your daily life.
For me, I decided to stay strict a vast majority of the time. My "cheats" turned into maple syrup and hummus - both not technically allowed on a super strict diet, but still pretty damn clean "cheats". I reintroduced new food groups one at a time, and figured out that grains and sugars in small-ish quantities are totally okay, and dairy in ANY quantity is not. So when I cheat, I have, for example, one piece of french toast covered in Nutella. Not a plate of french toast, and not french toast and pancakes and a big sandwich at lunch and pasta for dinner. Just a small amount, here and there, to satisfy those mental cravings and eat something delicious.
What it comes down to is - work your own program. Just don't treat the last 30 days as something disposable - something you muscled through and can now forget about while you get back to your regularly scheduled life. Learn from the last 30 days, and figure out for yourself how to carry that with you. And, I might propose... carry that to others. (But that's another topic entirely.)
Stay tuned for Karl's story on Monday (I dare you to feel bad for yourself while struggling to eat clean after reading about Karl) and some more thoughts about the ties between food and emotion, and breaking those unhealthy strings. Have a great weekend, everyone.
Tuesday, August 4, 2009
Teaching you to fish
Okay, kids... I have a ridiculously busy week - morning, noon and night, my "real" job, my CrossFit job and my personal life are all packed full of activity. Right now, I simply don't have time to compose a thoughtful, well crafted, detailed post about what to do if your 30 days are up. But I will NOT leave you hanging. We've come too far for that, I assure you. So, instead...
Let's play a game.
You've been working this with me - and the group - for the last month. You've been posting questions, posting your thoughts, researching and reading and experiencing these concepts for yourself. You must have learned SOMETHING in the last month, right? So, answer your own questions.
Let's play a game.
You've been working this with me - and the group - for the last month. You've been posting questions, posting your thoughts, researching and reading and experiencing these concepts for yourself. You must have learned SOMETHING in the last month, right? So, answer your own questions.
- What do you think I'm going to tell you if, at the end of your 30 days, you're still craving McDonald's, jelly donuts and stuffed crust pizza? (Like, all you can think about at the zero hour is loading up on as much junk food as possible and having an entire weekend full of decadent "treats"?)
- What if you're not having those extreme cravings, but are still looking forward to relaxing your diet on your 31st day? How would I recommend you approach that?
- How do you think I would advise you to proceed on a go-forward basis, applying everything you've learned during this 30 day process into your "real life", for long-term success?
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