My 31 Challenge is Over… Now What?

If You feel better, look better, have more energy, fit better in your clothes and are proud of your achievements then stick to it! Do exactly what you are doing, why change????? Especially, If you are looking to progress further- imagine where you will be 10, 15, 20 weeks down the road….

As you can see from my pictures I still continue to improve because I did not stop after my challenge, at 40 days look where I ended up…all from the changes you made in diet & lifestyle…

If you have stuck to this 30 day challenge, “Congratulation you are now leading a healthy lifestyle”!

Crossfit Garden City offers others ways to make this a regular part of your lifestyle:

80/20 Rule for maintenance:  If you are content with the results you can allow yourself some “cheats” here and there.

90/10 or 95/5 rule if you would like to continue to progress with your body composition changes

  • 80% Eating meat and veggies, nuts and fruit
  • 20% equates to 4-5 “cheat” meals per week (based on 21 meals per week). Either 1 “cheat meal” every other day or so, a full “cheat day” or just “mini little cheats” throughout the week.
  • Success is found when you stay strict and regimented during the week and saving “cheats” for the weekend.

90/10 or 95/5 rule if you would like to continue to progress with your body composition changes

  • 1-2 “cheat meals” per week.  Eat clean all week and have 1 designated meal where you eat whatever your heart desires, next meal get right back on the clean eating plan. Simple and highly effective.
  • Decide which type of “cheat” plan works best for you, just make sure 80/20 does not turn into 70/30, 60/40, 50/50, 20/80, etc

If you were avoiding certain foods (gluten, peanuts, dairy, grains & nightshade; fruits & Starchy foods- SUGAR DETOX  ) …..

Reintroduce these items ONE AT A TIME and pay very close attention to how you feel. See below how balance bites suggest that you do this.

Balance bites recommends to choose 1 food to eat again – typically this will be the food you missed the most!

  • Eat that food at all three meals along with whatever other foods you had been including in the elimination – meaning you ONLY re-introduce one potentially problematic food at a time and not more than one.
  • DO NOT eat that food again for the following two days.
  • Note any changes  following the 72-HOURS AFTER EATING THE FOOD: mood, energy, appetite, digestive function like bloating, gas, loose stool or diarrhea, headaches, inflammation, and brain fog or mental clarity.
  • Your notes will be some of the best guides you have as to whether or not you are sensitive to the food you just re-introduced. Food sensitivity reactions can happen immediately but can also have delayed-onset for up to around 72 hours (3 days!).

Reintroduce them (especially gluten-containing grains), and legumes VERY gradually, if at all.  These foods are known culprits in wreaking gastrointestinal havoc.  They are also linked to allergic and autoimmune disorders.  It is very possible that the reason many of you felt so much better during the past 5 weeks was simply the elimination of these foods, to which many are intolerant and/or allergic.

Balance bites does not recommend EVER re-introducing gluten containing grains like wheat, barley, rye and oats into your diet, nor making pasteurized dairy or unfermented soy products any regular part of your life. These foods are shown to contribute to a myriad of health problems and, typically, tend to crowd-out much more health promoting options like vegetables, well-raised meat & eggs and healthy, naturally occurring fats in the diet.

See balanced bites post on Wheat belly for further information on grains.

Add slowly some naturally occurring sugars (like fruit) and starches back into your diet, take care to consider portions and the timing of these foods.

Fruits should not be eaten alone if blood sugar regulation and cravings have been issues for you historically. Eat small portions of berries or half of a piece of fruit if you’re not a very active person, or larger portions if you are more active.

Starchy foods are best added back in on days when you are more active and specifically in the meal following your activity. Keep portions of starchy foods to a minimum otherwise, and don’t allow them to monopolize your plate if weight loss maintenance is your goal. Enjoy some root vegetables, tubers like sweet potatoes and squash more frequently. Continue to avoid refined foods including bread, pasta, cereal and other products made from flours and purchased in packages- these are never healthy options.

Sugar-bender is not recommended. The first time I completed The Detox myself, I ate candy the following day when I was hungry (note: this means my blood sugar was already low!). I spiked my blood sugar SO high that when it crashed about an hour or two later, I nearly passed out. Seriously. It was THAT intense. I vowed at that point that I’d never let that happen again. Hopefully you can learn from my mistake, and from the questions outlined above, when choosing how to ease back into your regularly scheduled programming of life and food.

Balance Bites

Diane Sanfilippo BS, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach is a San Francisco-based Nutritionist & Paleo Nutritionist s

Balance Bites also suggest that If you plan to be more strict about avoiding food additives, sweeteners and other slightly processed foods as you have done on the challenge, then you might want to think of the following;

  • How do you feel now that you’ve changed your food?
  • How do you think you’ll feel if you eat something you estimate is less-than-healthy for you?
  • If you think you’ll feel less-than-optimal, how long will that feeling last?
  • Will the ill-health effects of the foods you want to eat again last more than a couple of hours? More than a day? More than a week?
  • What will you be disrupting with the foods: blood sugar or digestive function?
  • Has the time and energy commitment that’s gone into avoiding the food(s) added more stress to your life than it alleviated signs and symptoms of ill health?

Ultimately it’s up to you to choose what and how often you’ll add certain foods back into your regularly scheduled food programming, but considering the above questions is a good idea. Continue to sleep at least 7 hours every night and drink half your body-weight in ounces of water every day.

Finally, be the change you want to see in the world.

“You are surrounded by friends, family and loved ones who are looking for guidance, support and motivation to make the type of changes you have over the past 5 weeks.  They do not need people to TELL them what to do. They need someone they know and respect to SHOW them that it can be done.  Continue to be the example of how amazing a healthy lifestyle can be.  If it helps just ONE person make positive changes in their life, you have done something incredible.  Nothing tastes as good as that! (although a good slice of pizza is a close second.)”

~ Crossfit GardenCity

Check out my CSA Meastshare recipe ideas!! Enjoy, “Happy cooking as well as Happy Living”



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