My Daily Wellness Tip

Extreme Makeover: Day 25

Most "fad" diets tend to fail miserably because their standard method of nutritional change is to take someone's existing diet, throw it in the trash, and hand them a completely new way of eating.

 

These diets never last more than a couple weeks because the change was too drastic and too restricted.  Change is not easy, especially when it comes to nutrition. 

 

We only have 15 days left in the 40 Day Challenge, but it is not the end.  Everything you have learned will help you eat better over time.  In order to reach our goals, it is important that you follow the different rules that we have talked about in order to lighten the burden of change.

 

- The addition rule

- The food guide

- The replacement rule

- The vacation rule

- The stay full rule

- The multiple feedings rule

 

In time, you will discover the health and body you seek.

 

Action steps for today:

 

1. Continue phasing out processed foods for more natural foods.

2. Eat multiple times per day to stop from getting hungry. (follow the food guide)

3. Continue the addition rule.

 

Are these leftovers still good to eat?

 

 

Have you ever asked yourself this question?

 

I recently came upon an article from the Mayo Clinic which specifically answers this dilemma.

 

Click here for the article.

Extreme Makeover: Day 24

Inspiration versus Motivation

 

"Great people are more than motivated short-term by some material gain.  Rather than being motivated, those that succeed consistently are inspired.  Motivation itself is often weak and temporary.  It comes only from some short-term desire to win a prize or look or feel differently than you presently do.  Inspiration, however, comes from the burning passion to serve a higher power.  It's how the drug addict can just say "no", the Olympian can go the extra mile, and it's what keeps families and companies happy and together long-term.  While many succeed through giftedness or luck, the greatest are those that succeed because they were inspired."

(Dr. Ben Lerner, Chiropractor)

 

Action steps for today:

 

1. Think about how motivation only produced short-term results for you in the past.

 

2. Now become inspired!  Realize that you are currently developing all the necessary skills you need in order to better manage your health, your time, and your stress.

What is your brain chemistry?

I've talked many times about how hormones play a major role in storing body fat, building muscle and more importantly making you feel great. Now what controls your hormones? or better yet, what is the master controller of them all?

The brain.

The brain has neurotransmitters (Acetylcholine, Dopamine, Gabba and Serotonin) that control our behaviors and the way we feel.  If your neurotransmitters are out of balance like for example a low production of serotonin then you will feel depressed and sad.

After reading the book "The Edge Effect" by Dr. Eric Braverman 3 years ago. It really opened my eyes to the importance of food deficiencies and their effect on brain chemistry.

Dr. Braverman performs head scans to determine the neurotransmitter balance but he also gives you a test you can do to see what neurotransmitter you are deficient in. Do the test here

Extreme Makeover: Day 23

Are you managing your time or is it managing you?

 

I used to wake up in the morning, and the first thing on my mind was not the thought of exercising and better nutrition, but rather of what reports I had to do, paperwork, do I have a meeting today????  Then, I would spend the rest of my day handling those matters, attempting to get to all of them... on time.

 

I used to consider this effective time management because I was handling the most important issues first and then making my way down the list.  I soon realized that this wasn't time management at all!  Time was managing me, and I was neglecting the truly important things.

 

In order to get my life under my control, and not the world's control, I had to find a way to fit it all in first.  That is when I discovered Dr. Lerner's concept of defining our "lives" and painting solid yellow lines around them.  It allowed me to manage my time in order to attend to what was truly important in my life (i.e. family, health, relationships, or anything else that is positive and good).

 

Action steps for today:

 

1. Do a Spiritual Triathlon.

2. Add 1 fruit to your morning meal, 2 vegetables to your lunch, and 2 vegetables to your evening meal.

3. When you are planning your schedule, make sure you schedule special time with each family member. (no television, no internet, no answering phone calls)

4. Don't forget to add at least 1 resistance exercise routine to your schedule.

Healthy Fruit Smoothie

 

1/2 cup - 3/4 cup frozen or fresh fruit of your choice (strawberries, raspberries, blueberries, peaches, melons, bananas, grapes, and apples work great)

1/2 cup plain unsweetened yogurt OR 1/2 cup rice milk or almond milk

1 scoop protein powder (optional - available at health food stores or Free Form Fitness)

1tbsp flax seeds, freshly ground

Combine all ingredients in a blender or food processor and blend until smooth.  You may have to add a little more rice milk or unsweetened fruit juice to get it to the right consistency.  You can also add a teaspoon of flax seed oil or fish oil if you want.

Enjoy!