DAY 10 of the Breathe First Food Tune-Up: What’s Next?

Last day!  

We worked really hard!  Maybe we put the brakes on some poor eating habits.  Maybe we’re making better food choices. Maybe we’re crushing our cravings.  Whatever it is we did…we’re starting to feel pretty good about it!

So what happens next?  Do we just wake up tomorrow and gobble up a stack of pancakes and wash ‘em down with a milkshake?  (*CRINGE*)

This is the trickiest part…the “what’s next” part.  How do you keep making progress without working so hard?  How do you STAY healthy?

The deal is, you need to create a balance that works for YOU.  

Think of it like a savings account.... 

Eating healthy, nutrient dense food is like making a deposit into your “Health Savings Account”.  Eating junk food is like making withdrawals.  You obviously don’t want to take out too many withdrawals and end up bankrupt/sick, but if you’re ALWAYS making deposits and NEVER withdrawing, it can get pretty boring (and it can make you grumpy).  You gotta live life and have fun!

So think of it as long-term investing. Make lots and lots of deposits over time.  Eat healthy, nutrient dense foods 80-90% of the time.  Watch your “savings” climb!  

Occasionally, make a withdrawal–have a piece of cake, enjoy a couple of glasses of wine, eat the mac n cheese–enjoy it to the fullest! Have fun!  It is not going to break the bank if you do it occasionally. Just be mindful of the balance…over time, always deposit more than you withdraw!  

What am I going to do next week?  How will I create a balance that works for me? 

Whelp…I’m going on vacation.  I’m totally making some withdrawals (only ones that are really WORTH it though…no mindless eating…I promise!).  I’m going to thoroughly enjoy every single indulgence that I indulge in!  LOL!   BUT…when I get back…I’m planning on continuing my health journey and crushing my goals. Are you with me?  

Go create a balance that works for YOU!  

You CAN do this!

Now, I might be offline for a bit (cuz, well, vacation…), but when I get back, we’ll have a little check in.  Sound good? 

Again, congratulations on all your hard work!  You totally rocked it!

Until next time, my friends!  

Stay healthy!

DAY 9 of the Breathe First Food Tune-Up: Celebrate Your Wins!

You’ve got ONE more day of your Food Tune Up.  It’s time to do a little celebrating!  

1. How are you feeling? 
2. Did you accomplish what you wanted to accomplish?
3. What changes are you noticing?
4. Are you feeling empowered?

Feel free to share below!

As for me…

1.  How am I feeling?

I’m feeling pretty good!  I’ve got renewed energy, I’m not feeling “stuffed” all the time, and I feel pretty great about sticking with the program!

2.  Did I accomplish what I wanted to accomplish?

To answer this, I went back and looked at my “WHYS”.  Did I expect that I’d accomplish ALL of them in only 10 days?  Heck no!  It took me a whole “Summer of Indulgence” to get where I was, so I didn’t expect to undo it ALL in just 10 day!  That said, I’m moving in the right direction and I did better than I expected!  Yay!

3.  What changes am I noticing?  

• Inflammation/swelling is getting better (slowly but surely!).  

• My joints are just starrrrting to improve (but to crush it, I need more time…after all, I’m no Spring Chicken! LOL!).  

• My sleep is SO much DEEPER (but to get the LONGER sleep I really want, I need to work on OTHER habits–not just food!).  

• I lost the weight that I gained during my “vacation days”. 

• I feel less bloated. 

• I’m rocking more consistent energy and moods. 

• My digestion and elimination is WAY better!  (Again, TMI???  ALWAYS!  LOL!)  

• I crushed my junk food cravings. (BOOM!  Take THAT, Food Addictions!)

• My acid reflux is gone. 

4.  Am I feeling empowered?  

You betcha!  I’m happy I stuck with it.  I’m pleased with my progress.  My mindset is positive!  I’ve broken some bad habits and shaken things up enough to use this Tune-Up as a way to get myself back on track for the long term!  (Or at least until the Holidays…where I will indulge to my heart’s content!  LOL!)

So tell me, if YOU played along, what things do YOU want to celebrate? 

EXTRA: What's On My Plate?

I know this is the second post of the day, but thought you'd like to know what's been on my plate...well, some of these are hubby's plates actually (his plates are more "meat-forward" than mine...looks prettier in pics!  LOL!). 

Important things to know when doing a Food Tune-Up?

We are NOT starving.

We are NOT suffering.

We ARE eating yummy food with LOTS of nutrients!

Also, you'll notice that ingredients and sides are often repeated...why?  

• You can shop in bulk.  

• Meal prep is easier.  

• You can cook once and eat two or three times.  (Leftovers make good breakfasts and lunches.). 

• Using different sauces, herbs, and spices makes things taste totally different (even when made from the same base!).  

What have YOU been eating these days?  Got any tips and tricks for eating healthy?

Crunchy Rainbow Salad with Spicy Asian Peanut Dressing

Rotisserie Chicken with Spicy Asian Peanut Dressing, Mediterranean Lemon Quinoa Salad, Spinach, and Marinated Chickpeas  

Grilled Steak, Roasted Broccolini with Tahini Drizzle and crushed Pistachios, Mediterranean Lemon Quinoa Salad

Salsa Verde Chicken, Mexican Quinoa (cumin, chili powder, smoked paprika, corn, onions, garlic), pan fried onions and peppers, guac with cherry tomatoes

Quinoa Salad with Sliced Olives, Spinach, Hummus, Marinated Chickpeas

DAY 8 of the Breathe First Food Tune-Up: Celebrate Your Good Choices!

What good choices have you made recently?  
What are you proud of?

DAY 7 of the Breathe First Food Tune-Up: "I’m FULL!"

Did you know that when we eat, it takes about 20 minutes for the body and the brain to have a little chat and come to the conclusion that we’re “full”?  So by the time we register that information, most of us end up being wayyyy PAST full to the point of being stuffed.  Like a turkey.  You know the feeling that I’m talking about, right?  When your belly feels like it’s going to explode?  Yeah, that one. 

 

So how do we avoid that type of overeating?  

Have you ever heard of the Japanese phrase, “Hara hachi Bu”?  (AKA “Hara hachi bun me”.)  It’s said that a majority of Okinawans live by this rule, and this is just ONE of the reasons why Okinawa is a hot spot where people live extraordinarily long and healthy lives.  

What does “hara hachi bu” mean? 

It is a phrase recited prior to meals, to invoke mindful eating.  It means to “eat until you are 8 out of 10 parts full” (or “belly 80% full”).  The Okinawans don’t eat until they are TOTALLY full, they only eat until they are NOT HUNGRY anymore.  There’s a subtle difference, but you see how it could make an impact, right?    

So how do we get more mindful with our eating and stop when we are not hungry anymore, rather than stopping when we’re full?  

1. Slow down….  Chew your food.  Give your body and mind that 20 minutes to chat so they can tell you when you’re getting full.  Bonus?  For some folks, slowing down and chewing can help produce more enzymes to help you break down your food.  So if you’re someone with reflux, gas, or belly bloat after eating…this may help you eliminate those problems too!
2. Be in the moment….  Sit down. Shut off your phone.  Put down your work. Save volatile discussions for later.  Just eat.  Notice how your food looks, smells and tastes.  Actually savor and enjoy it!
3. Use small plates… Studies have shown that folks who use large plates, bowls, forks, and spoons eat waaaaayyy more than those who use smaller ones.  So use smaller eating tools!  It’s an easy way to be “mindful” without actually thinking about it as you eat!   

So, what do YOU think?  Is it worth a try?  Could you become a more mindful eater and eat the “right” amount of food for you by practicing “Hara hachi bu” and the three tips mentioned above?   

Let me know what you think!

DAY 6 of the Breathe First Food Tune-Up: How's it Going?

Woah!  We are a little OVER halfway there!  Can you believe it???

How are you feeling? 

What are you observing about your body, your mind, and this little experiment? 

(Share below!)

DAY 5 of the Breathe First Food Tune-Up: What Do You Do WHEN You Go Astray?

I say “WHEN” because at some point in time, if you’re living life, you WILL eat or drink some type of food that doesn’t serve you or lead you closer to your goals. Maybe it’s during this Food Tune-Up, or maybe it’s after this food tune-up ends. We all eat junk food now and then. And that is OK. Try to be gentle with yourself. If for some reason you happen to slip up and mindlessly give in to a craving and find yourself wearing a guilty look and orange Dorito dust all over your hands…well, just dust off your hands, forgive yourself, and get right back to your healthy eating. We all eat junky food now and then, whether it’s due to a moment of weakness or a well-thought out, conscious decision to indulge. We just have to remember to NOT GIVE UP our overarching goal. All is not lost after eating a few handfuls of Doritos. You don’t have to give up and dive headfirst into a package of Oreos at the next opportunity! You CAN just hop back on the healthy train! All you gotta do is just choose something healthy the next time you have the opportunity to make a choice! No biggie! Remember, if you give up after a little “blip”, you are choosing to go back to your unhealthy eating patterns. Are you willing to go back to unhealthy eating and suffer the consequences–weight gain, feeling sluggy, having inflammation and pain, experiencing poor digestion/elimination, not sleeping well, etc.? Be willing to move on…choose the path that will make your future self happy. Like Thomas Edison once said, “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”

Keep going! You got this!

DAY 4 of the Breathe First Food Tune-Up: It’s Fri-YAY!

Time for the weekend! Wahooooooo!

Weekends can present us with unique obstacles to eating healthy. Sometimes we’re out and about and we don’t have healthy food options available. Sometimes we have celebrations to attend. Sometimes we have visitors or guests…sometimes WE ARE visitors or guests!

The important thing is to anticipate our obstacles as much as possible and then set our intentions on how we’ll handle them.

So let’s set our intentions for the weekend’s events…how are we going to ensure success in our efforts to eat healthy?

• Maybe we pack healthy snacks or lunches for days when we’ll be on the road?
• If we find ourselves in the position where we’re willing to eat out, maybe we check out restaurant menus online before choosing where to go? (Are there healthy options?)
• Maybe we offer to bring a nutritious and delicious side to that party we’re invited to?
• If friends are coming over, maybe we make a fancy Mocktail so we can stick to our goals without feeling left out?
• Maybe we plan some fun activities with friends or family that DON’T involve eating or going out for drinks (movies, games, dancing, hiking, biking, beach time, reading, art, music, tennis, etc.)
• Maybe we make a conscious decision to enjoy ONE small indulgence, guilt-free...knowing that our very next food choice is a healthy one and we're immediately back on track!

Whatever it is you do, I hope it’s amazing! Make choices that make you feel happy and empowered--now AND in the future!

Have a great weekend! And I’ll “see” you Monday!

DAY 3 of the Breathe First Food Tune-Up: Let's Talk About Hunger... "Am I TRULY Hungry?"

So yesterday, I woke up hungry.  This may not seem like a big deal to you, but for me…it was!  

Why?  

Well, as you know, I’ve been indulging over the summer.  So most days when I woke up, I wasn’t hungry.  Like, not at ALL! 

Maybe it’s because I ate too LATE the day before. 

Maybe it’s because I ate too MUCH the day before. 

Maybe it’s because I ate and drank a bunch of hard-to-digest junk food and it was still sitting in my gut like a giant boulder! 

Who knows?!  But what I DO know, is that yesterday (and today) I woke up hungry….and it felt great!

It’s important to tune into how our body feels when we're trying to eat healthy.  Hunger is one of those feelings to tune into and observe with curiosity.  

For example, do you ever eat when you’re NOT hungry? 

Maybe you eat because “it’s time” to eat. (I did a LOT of THAT over the summer...especially when it came to breakfast!).

Maybe you eat when you’re bored, stressed, or attempting to avoid a difficult task. 

Maybe you eat because of something physical, like thirst or fatigue.   

When we get the urge to snack (or even grab seconds!) it’s important to ask ourselves, “Am I truly hungry?”  Because if we’re noshing for another reason (boredom, stress, procrastination, thirst, fatigue…) we’re not really scratching the right itch and we’ll keep on eating in an effort to fill a void that can’t be filled with food. 

THOSE voids need to be filled by the right things–boredom can be fixed by finding something to do, stress can be tackled by facing a problem, procrastination can be eliminated by getting “it” done, thirst can be satiated by drinking a glass of water, fatigue can be fixed by taking a rest….get the idea?  

When we’re curious about our hunger signals it can help us figure out what we REALLY need to feel satisfied–whether it be food, or something totally different!

  

Another reason to tune into hunger signals is so that we eat the right amount.  We should never ignore hunger until we feel like we’re STARVING.  Ravenous territory is NOT a good territory to hang out in!  Because once we DO get our hands on some food, it can get ugly!  LOL!

So, over the next few days.  Notice your hunger.  Eat when you’re hungry.   Be observant of your feelings and give your body (or mind) what it needs to be content!

Good luck!  Feel free to share your experiences below!

DAY 2 of the Breathe First Food Tune-Up: I Can See the Future!

OK, not reeeeeally, BUT….

There are some things that happen when folks start eating healthy foods for the first time or when folks go back to healthy eating after some time away.  

Sometimes it’s really easy. (Yay!)

Sometimes…not so much. 

Why?

If you are a daily “user” of caffeine, sugar, and even carbs and you quit those things cold turkey, you might actually have detox symptoms, cuz friends, food addictions are REAL.  If you’re someone who has a few cups of coffee on the daily, or has a sweet little candy bar everyday or you eat heavy carbs (rice, pasta, bread, etc.) at every meal and you just suddenly give all those things up you might find yourself dealing with wicked headaches, fuzzy thinking, fatigue, energy slumps, irritability, or severe cravings. You might experience actual WITHDRAWAL!  (No lie!)  

So…..a little advice from me, the “Clairvoyant One”....

If you happen to feel crappy the first few days, see if you can ride it out.  Eat healthy foods. Drink lots of water.  Get good rest.  Do something to manage your stress levels and irritability (meditate, spend time in nature, exercise, etc.).  

Because if you’re willing to ride it out, you’ll break your addiction.  These foods will no longer have power over you.  You’ll have less fatigue, clearer thinking, fewer energy slumps, better sleep, more stable moods and LESS junk food cravings!  Yup!  It will happen!
  Sometimes it takes a few days to get through the withdrawal symptoms, sometimes it takes a week.  But if you can, ride it out.  Your future self will thank you for it!

DAY 1: The Great Breathe First Food Tune-Up!

Well, it’s finally here!  

Day ONE of the Great Breathe First Food Tune-Up!  Wahoo!  

The junk is out of the house, my hubby and friends are on board, I’ve gone grocery shopping using my Food List, I’ve done some food prep, and I’ve planned out meals for the next 3 days.  

Are you ready too?  Let’s do this thing!

PS

As we go along, feel free to vent, celebrate, ask questions, and make comments below!  I’d love to hear how your journey is going!

The Timing is Perfect!

Sometimes I put things off because I feel like I might not be ready, or the timing isn’t quite right.

But...
I’m here to tell you that you don’t have to wait…

See you on Tuesday!

A Little Note About Labor Day...

Labor Day Weekend is HERE!  I’m not totally sure what I’m doing, but I do know TWO things.  

ONE…I’m going to enjoy my weekend! 

I know I’ve been talking a lot about eating healthy and getting back on track, but I’m also a firm believer in balance.  You can’t eat and drink stuff that’s good for you every single day of your life!  It would be soooo freakin' stressful!   We need to have days here and there where we just “let go”.  This is totally cool!

TWO…If I end up HOSTING a gathering, I’ll be sure to send folks home with leftovers so I can start fresh on Tuesday!  Please do the same if you’re hosting and starting your Food Tune-Up along with me!  Don’t have junk food around staring you in the face on Day 1…no need to test your willpower right off the bat!  Get rid of temptations that are under your control!

OK?  Enough said!

Have a fun weekend!  Enjoy and let go!

I’ll see you guys on Tuesday for the official start of the Great Breathe First Food Tune-Up!