Today is the last day of our Whole 30 Challenge. Most of you have done an amazing job at focusing on and prioritizing your nutrition for this last month. Was it difficult? Perhaps. Was it impossible? Not remotely. Now that the month draws to an end, what are you going to do on Day 31? You’ve detoxified your body of gluten (grains), sugars, lectins (legumes), caseins (dairy protein), and booze. You’ve reprogrammed your mind to not crave a sugary treat to finish a meal. Do you start Day 31 with a triple stack pancake topped with syrup and a white russian chaser (you know who you are)? Absolutely not! You are now a clean slate. Mentally and physically.

If you choose to eat dairy, then take the opportunity to slowly reintroduce it. Start with dairy fats such as ghee, butter, or heavy cream. Take note of how it affects (or not) your congestion, your WOD, or your recovery. Then move on to the cheese, yogurt, and milk if you must, but know that they are still considered a cheat of sorts. If there are adverse affects, you’ll know to avoid these items in the future. For the most part though, you want to stick to a paleo diet on an everyday basis. Yes we recognize cheating will occur. But you have spent a month making conscious nutrition choices and you can spend the rest of your life doing the same.

You can consciously choose to indulge yourself in a cheat every now and then, but recognize it as an indulgence–a choice with consequences. When you choose to have a scoop of ice cream, you are not ‘giving in to an uncontrollable urge,’ but instead choosing to indulge in a sugary treat that will inhibit your metabolism and fitness gains.

There are pros and cons to setting aside cheats for weekends versus allowing ‘spur of the moment’ cheats. Whole 9 blog recommends choosing to indulge here and there rather than cramming a cheat-fest on one day or associating Saturdays with a ticket to Candyland. However, that still may be a slippery slope as one cheat leads to another and so on. Personally I find it easier to eat clean through the week and only indulging on the weekend if I want to.

So, the next time you feel the urge, refer to the above flowchart and see if you really do want that chocolate souffle, Taco Bell meal, etc. This chart isn’t about guilt. It is about taking ownership of your nutritional lifestyle. Check out the Whole 9 Life’s Guide to Eating Dirty Part I and Part II for more details.

WOD 05.03.11

Back Squat 3×5 or Wendler
(PL Meet competitors Deload)

3 Rounds:
400m Run
12-9-6
Strict Pull Ups
Pistols
Handstand Push Ups

*women do 9 PU, 6 pistols, 3 HSPU*