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!
"A journey of a thousand miles begins with a single step!" ~ LAO-TZU
Most resolutions are outcome oriented- pay off all my debt, lose 10 pounds, run a marathon, etc. Although these outcome oriented goals will likely get you moving for at least a short while, if you fall short you may feel ready to throw in the towel early. Trust me, this has been my motive in the past. These goals are easy to set, especially after a couple of New Year's Eve cocktails. They can, if too lofty, be difficult to attain. If not challenging enough, allow room for procrastination putting them off until it is too late to complete. In the end, leaving us feeling derailed, defeated and feeling like a failure. An outcome goal isn't all bad, these goals challenge you to change your direction, refocus, and have a plan! I recommend you consider pairing process goals, often called short-termed goals (see previous post on Meeting Your Health Goals with Principles of ABA) with your outcome desires.
A process goal, short-term, often reqires more frequent reviews; for example daily or weekly. It is specific and acheiveable quickly. I like these goals, although much more difficult to set, they are also much more difficult to bail on. These goals help us to live in the presence, "what can I do today to make today different?" I usually can eliminate excuses with these goals, they help me to feel successful. If my outcome goal is to run a 10k, my process goal will be to get outside and get movng daily running a least 3 days per week and walking 3. I can set a calendar with my plan for each day of the week mapped out- a simple checkmark upon completion marks success, yay! These smaller steps oten leave us feeling more accomplished, enjoying what we have in the now; creating what Dave Ramsey coins in the financial field "the snowball effect" gaining momentum in a positive direction. By completing each of your process goals, before you know it, you'll have reached your outcome goal. Weight Watcher's does this by having people strive to stay under a certian number of points each day, Dave Ramsey suggests it by tackling one small debt at a time.
For example, lets work through one of my goals for 2013! "Try to live my year in the present" wanting what I have; how the heck do I tackle this outcome goal? My process goals involve (1) every night writing down 5 things I was grateful for that day, and (2) Noting 1 thing each day where I spent at least 5 minutes enjoying the present (which can include but is not limited to: 5 minutes of meditation during lunch, yoga, a run where my thoughts disappeared, watching the cardinal in the snow, laughing with my husband.
My last few pieces of advice are: take adequate time to map out detailed goals, pick things YOU really want to accomplish (not those influenced by others), and find ways to create periodic motivation. For example an outcome goal defined in 2012 was to pay off my school loans over the next 2 years... so until the loans are paid off, I've limited the number of trips I can take and I've cut my clothes budget significantly. I also have a mirror titled "Life After School Loans" covered with dry-erase scribbles of all the rewards I get to splurge on when my budget increases; traveling, experiences, purchases, etc.). Reward yourself periodically along the way with fun but less desirable reinforcers until your ultimate goal is attained. (i.e. Every month I successfully wrote five things in which I am grateful and one thing took time to enjoy the present moment daily- I get to buy a specialty drink from the local coffee).
What are your goals for 2013? How can you make a few process goals to help measure your long-term outcome? Think realistically, challenge yourself, and reward yourself.
Well here it is. Today I found a recipe that took less than 5 minutes! Want fresh? Want soup? Want easy? Want fast? Usually answering yes to those 4 questions doesn't align with organic, clean, healthy- but I have some GREAT news! It does today!
I landed upon this recipe in one of my favorite magazines- Clean Eating! I usually am not a fan of tomato soup but this was hmmm hmmm GOOD!
See our recipe section to get the recipe and save time!
1. . Extra Rest 2. Breakfast of Champions | 3. Hydrate 4. Exercise 5. Relax |
I have felt the pains of an overdone work week, leaving little room for sleep, let alone exercise during the Monday through Friday rat race. So utilize the weekend to get just a few extra zzz to help energize you through that next work week. This is a sure fire way to avoid symptoms that are often coined as "chronic fatigue," and "adrenal fatigue." Instead of staying up late on Friday, think of this as a relaxing evening with the family. Put the computers away, have dinner, and chill out, maybe even a family board game night! Sleep is extremely important, not only in children and adolescents but adults as well. Research shows that people who averaged less than 7 hours of sleep were 3 times more likely to develop a cold than those with 7 or more hours of sleep! Sleep does not only constitute time in bed, but also time efficiently used (actual time sleeping) and those who are greater than 90% efficient (sleeping well) were up to 5 times less likely to develop the common cold. Sleep deprivation is serious! Numerous studies have shown that it can not only impair immune function but is also tied to inflammatory activity in the body and the brain; which in turn alters your ability to regulate emotions and process rewards (those feel good types of activities)!
With all this talk of sleep though, consistency is yet another important key here. If you have to get up at 5:30am every weekday don't sleep till noon or 1:00pm on Saturday and Sunday. Instead, sleep an extra 30-90 minutes; going to bed a bit early on Friday, Saturday and Sunday and wake 30 minutes later! There are even applications that can help monitor your sleep (no I'm not selling these, just merely providing resources) such as: Restwise (ipad, iphone application) or devices you actually wear while you sleep Zeo Sleep Tracker. I have to admit, I have not used either of these. Instead, I try to follow a few simple strategies on Friday, Saturday, and Sunday evenings to start my work week off right:
- limit alcohol intake
- cut down on caffeine
- quiet time- eliminate noise 1 hour prior to laying down (yes, I am implying the T.V., computer, phone, music)
- meditate or yoga in the evening
- keep a notepad near your bed to write down stressors or thoughts occupying your mind
- don't smoke (for multiple reasons)
- eat 2-3 hours in advance before going to bed
After you've spent the evening sleeping restfully, start your day off right with a breakfast of champions! No, not greasy bacon and sugary boxed pancake mix that leaves one feeling heavy and wanting more sweets all day. Instead try a mix of proteins, complex carbohydrates (slow burning) and healthy fats (Extra Virgin Olive Oil, Coconut Oil, Nuts). Starting your day with a complete meal and REAL food (instead of that from a bag or a box) increases your satiety (your satisfaction and fullness). For some complete breakfast ideas check out 100 Days of Real Food blog, here! When you consume real food and balanced portions, you'll find you don't have to eat as much as it doesn't spike your blood sugar. Here are some great super foods that can be incorporated into your weekend morning routine (your kids will benefit too!):
· almonds (almond milk, sliced in yogurt, on homemade pancakes),
· black beans (in omelets),
· blueberries (antioxidants and neutralize free radicals- use as a side, in granola, or sprinkle on yogurt or whole-grain pancakes),
· salmon omelets,
· sunflower seeds,
· sweet potatoes (we have a sweet potato pancake recipe we love),
· spinach
· tomatoes
For example, a breakfast we often love to make (full of good fats, protein and complex carbs) is a vegetable egg scramble. Throw 2-3 eggs in a bowl, mix in chopped veggies and mix with a fork. Drop about 2 tsp of either EVOO or Unrefined Coconut into a pan on the stove. Pour mixture into the pan and cook on stovetop on medium, either scramble or fold like an omelet. You can get creative with the vegetable that you add- we like to use a dark green leafy vegetable (kale, spinach, arugula, chard, mache), a squash (zucchini, yellow summer squash, winter squash-precook, butternut squash-precook), onion (garlic, yellow, sweet, red onion), and a pepper (red, orange, green or jalapeño). You can top this with slivers of almonds, greek yogurt, hot sauce or ketchup with a side of sprouted toast. Enjoy!
Not only food metabolism for energy and strength is important, hydration plays an important role at the cellular level in our bodies. You’ve all heard it water is about 60% of what makes up our body weight (or should be) for our bodies to function properly. There is no magic formula for everyone. Ever have a headache and can’t figure out why? Try drinking a glass of water (or 2) and wait about 15-30 minutes. Water carries nutrients to our cells, flushes out toxins, and much much more. Even being slightly dehydrated can impact a workout performance, or mental state, and even our emotions! So….drink up!
Is 8 glasses a day enough? Well this depends on several factors: body size, climate, activity, illness, pregnancy, and elevation. The Institute of Medicine recommends about 13 cups per day for men and 9 cups per day for women to be an adequate amount. Some key tips on making water consumption a bit easier throughout your day:
· Invest in a water bottle that travels with you throughout your day. I recommend a nalgene so I can hang on to it. I put stickers all over mine so I know it is mine and ….when I leave it somewhere my coworkers are quick to return it to my desk! Other great water bottles are a simple cycling bottle, camel back bottles (or you could wear a hydration pack on your back, but you may get funny looks at work), a klean or other eco-friendly bottles.
· Put lemons in your water. Lemons add flavor and SURPRISE they are a SUPER FOOD! Lemons have immune boosting power through their anti-bacterial and anti-viral properties, digestive aid (which can help with wait lose) and a liver cleanser. They pack a powerful punch containing citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene.
· Switch it up and add Limes to your water. Limes are also considered a power house when it comes to nutrition. They also have anti-oxidant and anti-cancer fighting properties. Limes contain unique flavonoids that have some antibiotic effect. In West Africa, the addition of limes and lime juice to meals was determined to have a protective effect against contraction of cholera! Their healing properties make them a worthwhile investment into your everyday routine.
· Use rubberbands- If my hydration has been lacking and I’ve formed some bad habits (uh hem..Reaching for a latte instead of water), I put a certain number of rubber bands around the neck of my water bottle. As I finish the bottle I peel off a rubber band. This is a good indicator of how much I’ve drank and how much more I need to consume before the end of the day!
Hydration is key, especially when we add exercise to our daily routine. As we know, when you exercise you sweat, which is fluid loss and you need extra water to compensate for that loss. With that aside, exercise has many boasting effects! Overall health benefits include:
· Decreased cardiovascular mortalities
· Reduced respiratory infections
· Decrease risk for colon, breast, and prostate cancer
· Reduced risk of obesity
· Decreased risk of depression
· Helps to maintain healthy bones, muscles, and joints
· Can help heal wounds (especially in older people)
· Protects against the effects of stress
This doesn’t mean you have to run a marathon or train for an ultra-endurance event; benefits of exercise can be seen in as little as walking 30 minutes per day daily. Research has shown that mild to moderate intensity exercise of 30 minutes per day, 5 days per week (minimum) will help maintain health and fight off disease. Incorporating some high intensity workouts such as strength training and some flexibility training to your typical daily workout will help to lose weight and maintain weight loss. Remember, “Something is better than nothing” and no better way to get your family outside and have fun!
This may sound like an oxymoron but after you are done exercising and playing, relax! We live in a world where we are constantly plugged in and operating from a sense of time urgency; our psyches have no down time. Quiet time plays an important role. I see more and more children that don’t have basic leisure skills, meaning they don’t know what to do with themselves when they aren’t playing a video game… Not only learning how to relax and enjoy time is a benefit to us as adults but we can also play as role models to our children, who will be our future. Ways to relax for 15-30 minutes on the weekends:
· Sit on the front (or back) porch, grab a warm beverage and listen to the birds chirp
· Enjoy coffee with an old friend
· Grab that favorite book and sit on the couch for 15 minutes reading
· Lay down with your eyes closed for 10 minutes
· Knit
· Draw/paint
· Laugh- even alone at yourself- its okay!
· Get a massage
· Go for a walk
Incorporating a few of these strategies on the weekends will leave you better charged for a productive week. In the end, time will keep ticking away so we need to learn how to best absorb every bit of it we can in a meaningful way!
- 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!
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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