Outro dia estava assitindo a um documentário e o pesquisador disse que nosso cérebro todas as noites faz milhares de novas conexões e assim não somos as mesmas pessoas quando acordamos. Isso se chama neuroplasticidade.
Agora imagine que voce poderia todos os dias começar a mudar algum aspecto que você não gosta em voce mesmo: somos capazes disso!!
Com esse pensamento em mente: eu proponho em maio um novo desafio: estaremos seguindo o Whole 30, um programa de educaçao alimentar que ficou famoso em 2009 quando o livro foi publicado nos EUA e ficou na lista de best sellers do New York Times diversas semanas.
Segue a discriçao do programa e o que precisamos fazer durante esse periodo.
O que é o Whole30 ®?
Certos grupos de alimentos (como açúcar, grãos, laticínios e leguminosas) poderia ter um impacto negativo na sua saúde e forma física, mesmo sem você perceber. São os seus níveis de energia inconsistente ou inexistente? Você tem dores que não podem ser explicados pelo uso excessivo ou lesão? Você está tendo dificuldade em perder peso, não importa o quão duro você tente? Você tem algum tipo de condição (como problemas de pele, doenças digestivas, alergias sazonais ou problemas de fertilidade) que a medicação não ajudou? Estes sintomas podem estar diretamente relacionadas com os alimentos que você come – mesmo as coisas “saudável”. Então, como você sabe se (e como) estes alimentos estão afetando você?
Tira-los de sua dieta completamente. Cortar todos os psicologicamente saudáveis, intestino, de desregulação, grupos de alimentos inflamatórios hormonais desequilíbrio para um total de 30 dias. Deixe seu corpo curar e recuperar quaisquer efeitos desses alimentos pode estar causando. Aperte o botão “reset” com o seu metabolismo, inflamação sistêmica e os efeitos a jusante das escolhas alimentares que você está fazendo. Saiba de uma vez por todas como os alimentos que você está comendo está realmente afetando o seu dia-a-dia, e sua saúde a longo prazo. A razão mais importante para manter a leitura?
Isso vai mudar a sua vida.
Não podemos colocar ênfase suficiente no Este simples fato-os próximos 30 dias vai mudar a sua vida. Ele vai mudar a maneira de pensar sobre o alimento, ele vai mudar seu gosto, ele vai mudar seus hábitos e seus desejos. Poderia, possivelmente, mudar a relação emocional que você tem com a comida, e com o seu corpo. Ele tem o potencial de mudar a maneira de comer para o resto de sua vida. Sabemos disso porque nós o fizemos, e dezenas de milhares de pessoas têm feito isso desde então, e ele mudou nossas vidas (e suas vidas) de uma forma muito permanente. (Precisa convencer? Basta ler alguns dos nossos depoimentos impressionantes.)
As Regras do Programa Whole30
Sim: Coma comida de verdade.
Comer carne, frutos do mar, ovos, legumes, algumas frutas, e muitas gorduras boas, óleo de coco, nozes e sementes. Coma alimentos com poucos ingredientes, todos os ingredientes pronunciáveis, ou melhor ainda, sem ingredientes listados em tudo, porque eles são totalmente naturais e não processados. Não se preocupe … estas orientações estão descritas em detalhes abrangentes em nossa lista de compras grátis.
Não: Evite por 30 dias.
Mais importante ainda, aqui está o que não comer durante a duração do seu programa Whole30. Omitindo todos esses alimentos e bebidas vai ajudá-lo a recuperar o seu metabolismo saudável, reduzir a inflamação sistêmica, e ajudá-lo a descobrir como esses alimentos são realmente afetando sua saúde, fitness e qualidade de vida.
- Não consumir açúcar adicionado de qualquer espécie, real ou artificial. Sem xarope de bordo, mel, néctar de agave, açúcar de coco, Splenda, Equal, Nutrasweet, xilitol, stevia, etc Leia os rótulos, porque as empresas de esgueirar-se açúcar em produtos de uma maneira que pode não reconhecer.
- Não consumir álcool em qualquer forma, nem mesmo para cozinhar. (E ele deve ir sem dizer, mas não os produtos do tabaco, de qualquer tipo, também.)
- Não comer grãos. Isso inclui (mas não se limita a) trigo, centeio, cevada, aveia, milho, arroz, milho, bulgur, sorgo, amaranto, trigo mourisco, grãos germinados e todas essas pseudo-cereais sem glúten, como quinoa . Isto também inclui todas as maneiras que agregam trigo, milho e arroz em nossos alimentos, na forma de farelo, germe, amido e assim por diante. Mais uma vez, ler os rótulos.
- Não comer leguminosas. Isso inclui feijão de todos os tipos (preto, vermelho, pinto, marinho, branco, rim, lima, fava, etc), ervilha, grão de bico, lentilhas e amendoins. Sem manteiga de amendoim, qualquer um. Isto também inclui todas as formas de soja – molho de soja, missô, tofu, tempeh, edamame, e todas as formas que esgueirar-se em alimentos de soja (como a lecitina).
- Não comer laticínios. Isto inclui vaca, cabra ou produtos lácteos de ovelha, como creme de leite, queijo (duro ou mole), kefir, iogurte (mesmo grego), e creme de leite … com exceção da manteiga ou ghee esclarecida. (Veja abaixo para mais detalhes).
- Não consumir carragena, MSG ou sulfitos. Se estes ingredientes aparecer em qualquer forma na etiqueta do seu alimento processado ou bebida, é para fora para o Whole30.
- Não Paleo-ifying Panificação, sobremesas, ou junk foods. Tentando empurrar seu velho, dieta pouco saudável em um novo molde Whole30 brilhante vai estragar o seu programa mais rápido do que você pode dizer “Paleo Pop-Tarts.” Isso significa que não há sobremesas ou junk food feito com “aprovado” ingredientes não panquecas de banana de ovo, muffins amêndoa farinha, brownies flourless, ou leite de coco sorvete. Não tente replicar junk food durante seus 30 dias! Isso não é o ponto do Whole30 inteiramente.
Uma última e definitiva regra:. Você não tem permissão para subir na balança ou tomar quaisquer medidas do corpo para a duração do programa Este é sobre muito mais do que apenas a perda de peso, e se concentrar em sua composição corporal significa que você vai perder fora sobre os benefícios mais dramáticos e ao longo da vida deste plano tem para oferecer. Então, não pesando-se, analisando a gordura corporal ou tomar medidas comparativas durante a sua Whole30. (Fazemos incentivá-lo a pesar-se antes e depois, no entanto, para que você possa ver um dos resultados mais tangíveis de seus esforços quando o programa acabou.)
O Fine Print
Estes alimentos são exceções à regra, e são permitidos durante a sua Whole30.
- Manteiga clarificada ou ghee. Esclarecido ou ghee é a única fonte de laticínios permitido durante a sua Whole30. Manteiga e velho não é permitido, como as proteínas do leite encontrados na manteiga não esclarecido poderia impactar os resultados de seu programa. Consulte o nosso Manifesto Manteiga para obter mais detalhes sobre as proteínas do leite encontrados na manteiga, a compra de manteiga de alta qualidade, e como esclarecer isso sozinho.
- O suco de fruta como adoçante. Alguns produtos vão usar laranja ou suco de maçã como adoçante. Temos que traçar a linha em algum lugar, por isso estamos bem com uma pequena quantidade de suco de fruta como ingrediente adicionado durante a sua Whole30 … mas isso não significa que um copo de suco de fruta é uma escolha saudável! Consulte o Guia de Compras para o esclarecimento.
- Algumas leguminosas. Estamos bem com vagem, e ervilhas com fava. Enquanto eles são tecnicamente uma leguminosa, estes são muito mais “vegetais” do que “feijão”, e matéria vegetal verde é geralmente bom para você.
- Vinagre. Maioria das formas de vinagre, incluindo o branco, balsâmico, maçã cidra, vinho tinto e arroz, são permitidos durante o seu programa Whole30. As únicas exceções são vinagres com adição de açúcar ou vinagre de malte, que geralmente contém glúten.
Dê-nos trinta dias
Seu único trabalho durante o Whole30 é concentrar-se em fazer boas escolhas alimentares. Você não precisa pesar ou medir, você não precisa contar calorias, você não precisa se estressar, gama de pasto ou livre orgânica alimentados com capim. Apenas descobrir como manter o Whole30 em qualquer ambiente, em cada circunstância especial, sob qualquer quantidade de stress … por 30 dias seguidos. Seu único trabalho? Coma. Boa. Alimentos.
A única maneira que isso vai funcionar é se você dar-lhe a completa 30 dias: sem cheats, deslizamentos, ou “ocasiões especiais.” Isso não está nos jogando o cara durão. Este é um fato, nascido de educação e experiência. Você precisa de uma pequena quantidade de qualquer destes alimentos inflamatórios para quebrar o ciclo de cura e um pedaço de pizza, um respingo de leite no seu café, um pingo de colher a mistura a massa dentro do período de 30 dias e como você quebrou o o botão “reset”, exigindo-lhe a começar tudo de novo no dia 1.
Você deve se comprometer com o programa completo, exatamente como está escrito. Qualquer coisa a menos e não fazemos afirmações a respeito de seus resultados, ou as chances de seu sucesso. Qualquer coisa a menos e você está vendendo a si mesmo e seu potencial de resultados de curto.
É apenas 30 dias.
É para seu próprio bem
Aí vem o amor dura. Isto é para aqueles de vocês que estão pensando em tomar este mês de mudança de vida, mas não tem certeza de que você pode realmente retirá-lo, enganar livre, para um total de 30 dias. Isto é para as pessoas que tentaram isso antes, mas que “caiu” ou “caiu fora do vagão” ou “só tinha de comer (preencher comida aqui) por causa disso (preencher evento aqui).” Isto é para você .
- Não é difícil. Não se atreva a dizer-nos que isto é difícil. Vencer o cancro é difícil. Parto de um bebê é difícil. Perder um pai é difícil. Beber seu café preto. É. Not. Difícil. Você já fez coisas mais difíceis do que isso, e você não tem desculpa para não completar o programa como está escrito. São apenas 30 dias, e é a causa mais importante da saúde do planeta – o único corpo físico que você nunca vai ter nesta vida.
- Nem sequer considerar a possibilidade de um “deslize”. Menos que você fisicamente tropeçou e seu rosto caiu em uma caixa de donuts, não existe um “deslizamento”. Você faz uma escolha para comer algo saudável. É sempre uma escolha, então não frase-lo como se você tivesse um acidente. Comprometa-se com o programa de 100% para o total de 30 dias. Não dê a si mesmo uma desculpa para falhar antes mesmo de começar.
- Você nunca, nunca, nunca tem que comer qualquer coisa que você não quer comer. Você é tudo grandes meninos e meninas. Endurecer. Aprenda a dizer não (ou fazer sua mãe orgulhosa e dizer: “Não, obrigado”). Aprenda a manter-se por si mesmo. Só porque é o aniversário de sua irmã, ou casamento do seu melhor amigo, ou o seu piquenique da empresa não significa que você tem que comer alguma coisa. É sempre uma escolha, e esperamos que você parou de sucumbir à pressão dos pares na 7 ª série.
- Isso requer um pouco de esforço. Compras de supermercado, o planeamento da refeição, jantar fora, explicando o programa para amigos e familiares, e lidar com o estresse vai tudo ser um desafio em algum momento durante o seu programa. Nós demos-lhe todas as ferramentas, diretrizes e recursos que você precisa, mas assumir a responsabilidade por seu próprio plano. Melhoria da saúde, fitness e qualidade de vida não acontece automaticamente só porque você está agora a tomar um passe no pão.
- Você pode fazer isso. Você chegou longe demais para voltar atrás agora. Você quer fazer isso. Você precisa fazer isso. E nós acreditamos que você pode fazer isso. Então pare de pensar sobre isso, e começar a fazer. Agora, neste exato momento, dizer a alguém que você está começando a Whole30.
Em conclusão …
“Queremos que participem. Queremos que levem isso a sério, e vejam resultados surpreendentes em áreas inesperadas. Mesmo se você não acredita que isso vai realmente mudar a sua vida, se você está disposto a dar-lhe 30 dias curtos, faça-o. É tão importante. Acreditamos muito. Ele mudou as nossas vidas, e nós queremos que ele mude a sua também.
Bem-vindo ao Whole30.
Observação : Procure sempre um médico antes de começar qualquer regime.
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