BfastThis morning I went with juice...but I had prepped it all on Sunday- pictures below! |
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A really great friend of mine read the article on sugar that I wrote for my business blog and the families with little ones that I work for, "Health, Food, and Disabilities." After reading this blog she inquired about sugar, and autoimmunity. Her suggestion was for me to post my week's worth of meals so she, and others, could get an idea of what to eat. Her biggest concern, the time and energy it takes to make the change. Then another friend made the same request, so here it is! I will try to stay on top of posting all my meals this week and at the end of the week will post a spreadsheet you can take with you and reference back to this website. I wouldn't say I've narrowed down a particular breakfast routine in the last four months I've been doing this but that is because about three months in, I found out I was sensitive to eggs, or particularly egg whites. So, prior to eliminating eggs, that was pretty much my breakfast staple. However, it has been exciting learning new recipes and adding even more greens to my breakfast routine. Around 4 1/2 months in, I began to notice if I didn't eat some greens for breakfast, I felt deprived or unsatisfied. It's replaced my morning urge to stop at Starbucks and deplete my healthy stores with sugar laden drinks and pastries- so just one more good thing that has come of this! Although the concern around the life style change, time and energy is a very valid one, a diet of real food, gluten and dairy free, isn't as consuming as you'd think AS LONG AS one keeps it SIMPLE. If you try to make all the stuff you had before, then it is going to be extremely time consuming! Coconut Cure {Sunday Breakfast} |
Almond milk, without all that additive junk (carrageenan, sugar, etc), has vast nutritional benefits. Avoid processed almonds and make sure to always buy clean/fresh food! 6 reasons to make your own: 1. It's A LOT cheaper for 1 cup of almonds and some water than it is to buy it in the carton. IT EVEN TASTES BETTER TOO! 2. It doesn't have all the additives. Have you looked at the ingredients list on a carton of almond milk? NOT GOOD! |
Getting sick, causing me to miss a bike trip with my husband, a car accident, working three jobs, self-pity, and my go-go-go till I drop personality are to blame; but as everything external, its solely external, and one chooses to agree or to not agree. So, I've decided to disagree with the status quo- AND I'm back with vengeance to reclaim health in all whole body areas- physical, mental, spiritual, etc. I'm not giving up on this fight to become a healthy nation. It' has to start with family, food, balance, and enjoying the present. I want to bring as many people as I can on this journey with me!
- running goals (be it a new PR for a 5k, half marathon, marathon)
- biking goals (mostly gaining speed & skills on mtb)
- becoming a healthier person
- eating more real foods and less fake foods
- hydrate better
- drink less foo-foo coffee drinks
- ETC
I know these or similar things are what a lot of my friends contemplate as well (that's us type As)! But the bottom line is this....the majority of us want to be the best we can be!
After reading several articles, books and blogs, seeking support from a coach, a nutritionist, my husband, a naturopath, friends and teammates, I came to a conclusion- it all comes down to my MOTIVATION, not theirs! So, since I analyze behavior for a living I thought...why not in this area too? Why have I struggled to commit myself in the past- well the answer is simple- I was seeking this through other's motivations and not setting up my own system.
Using the science of ABA and it's principles one can improve performance, get fit, eliminate bad habits, and apply new strategies! It isn't rocket science. It's an objective, measurable, and practical approach to creating motivations, understanding and changing YOUR behavior. This doesn't include fancy training plans, fade diets, etc. Plain and simple- IT"S ALL YOU!
- Create a Road Map- this entails finding a focus and setting a goal! Research supports the effects of goals setting on performance and suggests that challenging goals encourage individuals to exert more effort (Keith & Ericsson, 2007). There are 2 types of goals: long-term goals and short-term goals (more on this in a later post)! Long-term goals are goals that will take longer to accomplish and typically have more than one component- here is where short-term goals come in, further breaking the longer term goal into mini steps to get there.
- Break It Down- (Task Analyze). If I started right off the bat to attack each area of my long-term goal, I would likely feel overwhelmed and quickly give up. Sound familiar? Short-term goals consist of individual behavioral components that MUST occur to get to your long-term goal! You won't put in a PR on your next marathon if you don't run, do speed work, and longer duration runs leading up to the race... You also can't start running 15 miles on day one.. you have to build up mileage and speed! What you will need to set your goals are: baselines, documenting system, measurement system and HONESTY with yourself! These systems don't need to be fancy.... a simple word table or excel graph will do!
- Get a Baseline- your baseline is behaviors BEFORE you intervene. Be honest here (if you are only running 1 time every 2 weeks, don't make your baseline 6 times in one week---it won't get you very far)! You have to honestly assess your skill or behavioral deficits. For example: You want to increase your water intake to 70 oz per day but your current baseline is 8 oz a day. You will break this down into a steady progression of short-term goals such as: 1. get a water bottle I like to drink of out, 2. make sure I leave the house with it full everyday this week, 3. Try to drink 16 oz of water every day on week 2, 4. 25 oz one week 3, and so on.
- Get Visual: Graph- Research indicates that posted data results work!!! Since we are all visual people we like seeing our graph increase or decrease depending on the goal we've set. A simple line graph on graph paper (or excel) works great, there are additional graphs that you can use as well (if interested, email me). Positive results on a graph themselves are slightly motivating and reinforcing. In my work at school, I have kids track their own reading or behavioral progress and they complete feel fulfillment and get excited as they get closer to their goal!
- Be Kind To Yourself: Reinforce- Here this is your motivator.... Yes, intrinsic motivation will come but the fact of life is we are all both intrinsically and extrinsically motivated-- how long would you work in your stressful job if you didn't receive a paycheck??? Would you stop speeding if you knew every time you went over the limit you'd get a fine if you were poor and broke? We work because we get paid (tangible) which enhances are quality life (intrinsic & extrinsic rewards). We speed because we may not get caught and we are late (but slow down in known speed traps) that's an extrinsically motivated behavior! Soooo back on track, consider this step as your paycheck for a job well done, a pat yourself on the back! Set it up at the beginning of your plan (it could be renting a movie you want to see, buying a new & smaller pair of jeans, girls night out, my favorite- massage and pedicures, date night, etc) BUT you have to want it bad enough and you have to meet your goals in order to have access to it... So don't make a reinforcer be a pizza night if your family gets pizza every friday night and you know you can't resist... or know you'll have to avoid that pizza until you've met your goals! What is nice if losing weight or getting more fit are your goals then clothes fitting more comfortable and compliments from others will also help to keep you going :)
Good Luck!! Please email with questions, feel free to post your goals and results! Email for graphing templates, recording templates and other suggestions! I will gladly share what I have!
synthetic proteins, growth hormones, injected cows, increased antibiotics in animals, increased cancer in humans, increased food allergens, substantial equivalence, decreased health, disease, disorder, illness, medications, money, animals, plants, feed, OUR taxpayer dollars used to grow and market the same crops/food that kills us!!!! | When other countries around the word said: NO! The U.S. said: Yes! Australia, New Zealand, Japan, and 27 Other Countries' Governments said "this hasn't been proven safe." While the U.S. said "this hasn't been proven dangerous." Welcome to the Corporate America:
What/Who are we as Americans? Thank you Robyn O'Brien! |
Heather Matheny,
Ed.S., NCSP, BCBA
a avid runner, cyclist, mountain biker, and hiker, who loves spending time outdoors with family & pets! Other hobbies include: reading, snowboarding, learning, and traveling!
Currently working as a BCBA . Feel free to visit: www.peakinterventions.com
Daniel Matheny,
CSCS, Founder & Head Coach Matheny Endurance
an endurance junkie, professional mountain biker and outdoor enthusiast. A performance-oriented person breaking out of the mold into health & wellness! Currently helping people become healthier, more fit, and having more fun.
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