Creating Balance!

Hey My Friends!

Happy Tuesday!  How have you been?  I've missed you!

For those of you who did the Food Tune-Up, have you been sticking with your healthy eating goals?  

I went on vacation and mindfully chose to indulge a bit, which was totally fun (had the BEST Pumpkin Martini EVER!) and then I came back and went right back to eating healthy!  

I have decided to take a 5/7 day approach to maintaining good habits, so 5 days a week I'm totally crushing healthy eating (no alcohol, lots of veggies, lots of nutrient dense foods, healthy protein, no junk).  

But what about the other two days?  Am I totally throwing caution to the wind on those days?  No...but I WILL indulge in moderation, enjoy it, and not feel the least bit guilty about it.  My indulgences will be mindful--in other words, I'm not going to sit in front of the tv and eat a whole bag of chips without even knowing I'm doing it.  I'll have drinks with friends and special treats with hubby and enjoy special foods to the max!  (After all, it IS pumpkin spice and apple pie season...my favorite season of all!)

So...have you decided how YOU'RE going to create a balance between healthy eating and indulgence this Fall?  If so, I'd LOVE to hear about it!  :)

PS

Margaritas and Chips with my girls?  Worth it!

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!)