Week 3 Challenge- Intuitive Exercise

Last week, the focus was on Intuitive Eating. We Dropped the Diet Mentaltiy, and focused on listening to our bodies. This week, the challenge focus is on Intuitive Exercise.

The first thing that I feel like I need to do is to separate exercise from weight loss.  Instead, I think that exercise needs to be the means to just feeling better.  I don't need to go over the benefits of exercise here. However, I will say that I don't exercise the way that I used to.  Instead, I do the activity that I FEEL like doing that day.  If I feel like walking, I walk.  If I want to jog, I jog.  Get the idea?  Sometimes, I lift weights, other times, I Zumba.  I exercise to feel good.  The minute that it STOPS feeling good, I realize that I am pushing myself too hard, and need to stop. If I want to stop earlier than 20 minutes, I think that is a sign that I should have taken the workout just a bit lighter.

Here are some tips to help you Focus on how it FEELS other than what the time or distance says.

1. Do you feel more energized after exercising? Are you more alert?
2. Do you fine about exercising, or does the thought of it stress you out?
3. Do you feel like a nap after a workout, or can you just continue on with your day?

These are some things to look out for as you practice listening to what is best for you.

The goal is to just GET ACTIVE!  FEEL the difference! To do this, the motivating factor cannot be to exercise to lose weight.  You won't receive instant gratification from this.  There is no immediate reward!  In other words, you can't exercise and then immediately measure yourself to see the difference. You CAN, however, exercise and then immediately measure how you FEEL.  Therefore, if FEELING BETTER is your motivation, you will be more likely to work out.!

Focus on exercising as a way to take care of yourself. Don't worry about how much TIME you spend exercising.  Just DO it!

5 minutes of taking the stairs = 43 hours in 1 year!!

Finally, be sure to set time aside each day for physical activity.  Don't get caught in the "I don't have time" trap.  Believe me, this is a hard one to break.  But, I think that you will find that you have the opportunities to be more active in your NORMAL life than you think.

Take the stairs instead of the elevator.
Park further away from the store.
Walk the dog.
Clean the house to the beat of music.
Climb up the step stool to put away the dishes.
Lift those boxes in the garage and get them organized.

IT ALL COUNTS!!!  And, it ALL ADDS UP!!  We are aiming for 30 minutes of real MOVING every day!

What are your favorite ways to get in genuine exercise?  How do you make it fun? How do you stay motivated to get in your physical fitness on a daily basis?

To START the challenge- click HERE

Week 2- Intuitive Eating

We are coming upon week two of the challenge.  This week's focus is to START the Intuitive Eating.  We have dropped the diet mentality, we have studied the principles of intuitive eating, and now it's time for ACTION!  Are you ready?

This week, we are going to:

Eat when you are hungry:  Go ahead.  EAT!  Give yourself permission to do this!  I have discussed this in greater detail HERE.  Just make sure that you are really hungry, not eating as a solution to something other than hunger.

Prepare your meals- It's no secret that preparing your own meals is healthier than going out to eat.  Take the time to choose quality ingredients. Whole foods make for a healthier, prettier, tastier meal than something out of a box or can.  When the meal tastes, smells, and looks good, you will enjoy it.  PLUS, as you prepare the meal, your senses use that time to send messages to your body, preparing it for what's to come.  The whole thing from the first chop to the final bite becomes an experience!  Enjoy it!

Make each meal a separate event from life: When we eat while on the go, we sometimes don't even realize that we are eating.  This can lead to OVER eating, and not recognizing when we are satisfied.  When meals are a separate experience from life, we take the time to relax, slow down, and enjoy the experience.  I even add something special to each meal. Sometimes, I drink water from a nice glass, or I use my nice dishes, or I might add a piece of dark chocolate and raspberries to the end of the meal.  Whatever you choose to do, make the meal an experience.  It may seem daunting and overwhelming, but it will make a difference, I promise. And, your health is worth it!  I'm not asking you to track calories, I'm asking you to eat a REAL MEAL.

Eat at a table:  This seems easier than it actually is.  Trust me.  Even if you are eating by yourself. Don't eat in front of the TV, or standing at the counter (guilty!) But, SIT DOWN, relax, eat at a table like a civilized human!  Trust me, you will soon be addicted to the slower pace, break from life, that comes from this.

Slow down: Chew slower. Take a chance to smell the food before you put it in your mouth.  Try and taste all of the spices or the natural flavor of the food.  What is it that you like about the food?  NOTICE that you are eating!  If you are eating with others, enjoy their company.  Take smaller bites, and don't talk with your mouth full!  Sheesh!

Ask yourself if your hunger has been satisfied:  Periodically throughout the meal, you will want to pay attention to the signals of being satisfied. I think that this is the hardest part.  Sometimes, the food will taste SO GOOD, that you want to continue eating past the being satisfied.  Remind yourself that you can ALWAYS have this food AGAIN. Once you feel NOT hungry anymore, you will start to notice the small signals of being "full."  You might give a sigh. You might start to feel heavy in your stomach.  These are all signals to STOP eating!  I know that some of you will have an issue with this.  You might feel like you are WASTING food.  IF the food cannot be saved for a later time, go ahead, WASTE it!  DO NOT USE YOUR MOUTH AS A GARBAGE CAN! I would rather throw food away (as much as it pains me- still) than have to pay out a ton more in health care because I used my body as a garbage disposal.  I AM WORTH MORE THAN THE FOOD IS WORTH.

If you are looking to start the challenge from the beginning: CLICK HERE.

Drop the Diet Mentality!!!

This week, we are starting a challenge to live "intuitively" for ONE MONTH.  Want to join us?  Read this post to get started. 

Today, we are going to stop dieting!  I mean it! STOP! Stop with the programs, the shakes, the pills, or whatever you are currently FOLLOWING.  Start living your OWN LIFE, not the life that someone else tells you to live....well, except for me.  You can do anything that I tell you to do.  He He.

The main thing that I want you all to do right now, this very second, is to DROP THE DIET MENTALITY.  I want you to stop thinking things like "how many calories is that," "I shouldn't be eating this," and "Is this the correct portion size?"  Why?  Because it isn't healthy for you!  Let me say that one more time...

IT ISN'T HEALTHY FOR YOU!!

You might say "But, Cindy? How can that be right?  'The right diet' will make me healthier!  It will teach me how to eat!  I will lose weight!"

Well, you MIGHT lose weight, at first, and you might even keep it off. But is it healthy?  Hmm...  well, lets see what the studies say.

Did you know that in 2007, a team of UCLA researchers reviewed 31 long-term studies on dieting and concluded that "dieting is a consistent predictor of weight gain- up to two-thirds of the people regained more weight than they lost."  (Mann, et al 2007)  Also, another study done on nearly 17,000 kids in 2003 concluded, "...in the long term, dieting to control weight is not only ineffective, it may actually PROMOTE weight gain!"  (Field et al. 2003, emphasis added.) 

Dr. Ancel Keys

That is crazy huh!  There are so many more examples of how dieting is more harmful than good!  I remember reading in multiple books, Intuitive Eating included, of a study that was done in World War II, designed to help famine sufferers. This study was known as The Minnesota Starvation Experiment. The subjects of the study were 36 (ending with 32 because 2 men dropped out and another 2 cheated) healthy men who were selected because they had superior "psychobiological stamina,"- meaning they were in superior mental and physical health. Dr. Ancel Keys, a physiologist, conducted the experiment over a years time. In the first three months, the men were able to eat as they pleased, averaging almost 3,500 calories per day. The next six months was the semi-starvation period.  The men were required to lose 19-28% of their weight.  Calories were cut nearly in HALF! The effects of this period mirrored the effects of chronic dieting:

• Metabolic rate decreased by 40%
• The men were obsessed with food and often had heightened food cravings
• Eating styles roller-coastered between ravenous eating and stalling out the eating experience...even playing with their food.
• Several men failed to adhere to the diets and even struggled with bulimia, and one man was dismissed from the experiment for blatently breaking the rules and even stealing penny candy!
• Some men exercised deliberately to obtain increased food rations
• In many cases, personality changes took place with the onset of irritability, apathy, moodiness, and depression.

Once the men were allowed to eat again, their hunger became more intense.  They found it difficult to STOP eating. Weekend binges added up to almost 10,000 calories! 

Note that all of this was WITHOUT the pressures of celebrities, television, and media that we face today! Imagine if this study was done under today's pressures to remain thin! You can read about the full study HERE, HERE, and read a PDF HERE. 

 The problem with consistent dieting is two fold. First, it usually builds into a period of overeating. Second, when the mind gets used to ignoring hunger signals, they begin to fade and you don't hear them anymore, OR you can only hear EXTREME hunger, leading to ravenous eating. 

As we start the challenge of Intuitive Eating and listening to our bodies, it is important to understand WHY dieting is NOT the answer. When it comes to our health, all men are NOT created equal.  There is no blanket diet plan that works for everyone.  Do you believe that two women that weigh the exact same, are the same age and height, and are both moderately active, both will see success with the exact same diet plan? I don't.  I think that how we are build on the INSIDE makes a huge difference.  Metabolism rates, hormones, and moods make a difference in our health as well.  Therefore, losing weight in a healthy way means MORE than following a set amount of calories. 

Dropping the diet mindset is not easy.  After all, most of us have been "watching our weight" since we were very young.  You will be amazed that the crazy thoughts that you have go through your mind.  I still think to myself "I shouldn't have this doughnut.  I'll gain weight from it."  REALLY!?! Like ONE doughnut is going to make me gain weight!  LOL!  How absurd! I also think "Wow, I'm halfway through my meal, and I'm not sure that I even know how it tastes!" 

Keep me updated on your thoughts as you try this experiment!  What do you notice?  Do you still feel guilty for eating that piece of pie?  Do you enjoy your food more? Do you notice that you are even eating at all? What does YOUR body tell YOU? Write down the funny thoughts and post them here! We will all get a good laugh and it will help you to see that it's OK to drop the diet mentality! 

 I want to know. Anyone?  Anyone??

Are You Up For A Challenge???

SO, I thought that I was really onto something awhile ago when I had the idea of listening to your body to tell you what to eat, when to eat, how to exercise, and when to sleep.  It sounds crazy- even to me.  But I have found that there are days when I actually NEED to eat more than the 1300 calories myfitnesspal says that I need. In some ways, I was starving myself.  And when I did eat more than the allotted amount, I felt guilty, like I had done something bad. It seemed crazy to me to think that I MIGHT NEED to eat more than I was, but it also sounded crazy to think that there was a "one size fits all" approach when it came to eating and caloric intake. The more that I researched to help myself become healthier, the more I realized that I didn't agree with the mainstream idea of diet and exercise.

Once again, I found myself struggling because I felt that I was lacking knowledge.  I am not a doctor, or a nutritionist.  I'm not a personal trainer. I'm just...me.  But I have always trusted my decisions when both my mind and my heart were in sync.  It wasn't until I sat down to write my own personal beliefs that I really decided to change my ideas.  This decision wasn't easy, and I found myself thinking that I was onto something REVOLUTIONARY!  Ha Ha!  I was excited and interested and when I  found out that other people had already thought of this idea! LOL! Go figure.

So, I found a book called "Intuitive Eating" that I told you about in an earlier post. In this post, you can read a summary of the 10 principles of Intuitive Eating.  I was so excited to see that these thoughts followed right along with what I was feeling and thinking. You can imagine how anxious I was to get started and see how it worked. You can read about the results in THIS POST.  

Since this time, a month ago, I have been doing my best to practice these principles.  Like most things, there have been ups and downs. The difference with this, is that I am CONSISTENTLY getting thinner and feeling healthier. I am surprised at how little it actually takes to satisfy my hunger.  I am surprised at how often I want to be active. I still eat what I want, when I want.  I eat as much as I need.  I sleep better.

This has made me wonder if others would feel the same. So, today, I start a challenge!

For the month of October, we are going to be intuitive!  Each week, we will have a different focus. Using the Facebook Page, we will keep in touch with how all y'all are doing!  I will post motivating and informational posts on there.  At the end of the month, we will gather the results and I will host a secret, exclusive giveaway.  ONLY THOSE PARTICIPATING IN THE CHALLENGE WILL GET LINK TO THE GIVEAWAY! Instructions for this will be given at a later time. :)

Week 1: Getting started. Study the 10 principles of Intuitive Eating.  Lose the "diet mentality," and practice asking yourself these questions:
    BEFORE YOU EAT
           1. Am I Hungry?
           2. How do I know that I am hungry? (looking for physical signs                  of hunger)
           3. What will satisfy my hunger? (looking for food that will satisfy                   the physical needs, but also other senses- taste, touch/texture,                 smell, look of the food, a satisfying environment, etc.


     WHILE YOU EAT
            1. Eat Slowly
            2. Enjoy the atmosphere.
            3. Is my hunger satisfied? (Ask this multiple times while eating.)
            4. Stop when you are no longer hungry... NOT WHEN YOU ARE FULL.

Make sure to eat when you are hungry!  Don't wait until you are STARVING!  

Week 2: Intuitive Eating
Week 3: Intuitive Exercise
Week 4: Intuitive Sleeping

Since following a more intuitive lifestyle, I can honestly say that I am happier, and I think that we all can agree that the results speak for themselves. I am anxious to see if you guys all have the same success as I do. You will feel nervous.  It is scary!  But kinda cool!

Remember, this can be done with ANY limitation that you might have. If you are diabetic, gluten intolerant, vegan, whatever. You can do this.  The idea is that your body will tell you what is good for you and what isn't.  OBVIOUSLY, if you have one of those issues, your body has ALREADY told you that it has certain needs.  ;)

SO, what do you think?  Are you in? Leave a comment and let me know what your thoughts are.  Are you nervous? Do you think Intuitive Eating works? Have you ever tried this before?

Fill me in!

Project Sunburst! A challenge......

Go with me here for a minute.

I live in Arizona where a lot of people use solar panels as an energy source for their home.  This morning, I had the not so unique idea that OUR bodies actually receive energy from the sun as well.  Then, I took it a step further and thought about the energy boost that we receive from the earth, fresh air, and water.

Where is your peaceful, happy spot? 

I am the most relaxed and at home while at the ocean. For me, it is THE WHOLE EXPERIENCE that gives me energy.  I am a musical person, and I love the rhythm of the waves. I love the warm sand under my tired feet. It's like a little mini massage and pedicure all in one. I love breathing the ocean air; even when it stinks! I love to watch the sun set over the ocean.  If I weren't a red head that would burn to a crisp and possibly be mistaken as a lobster, I could stay there all day, every day.



For hubby, he loves the mountains! That is, if he HAS to be ON the earth.  I would actually say that his  favorite spot in the world is actually above it, flying in the air. BUT, for my intents and purposes, we are only using examples where we are touching the ground. SO, for him, it's the mountains. He could go camping and "live off the land" and be totally, completely intent.

Why is this? There are the obvious answers that we relate these places to lower stress levels in our life. Usually, these places are away from work, responsibilities and other stress factors. BUT, imagine if we could create that peace for just TEN MINUTES each day?  What would that do for the quality of the rest of our day? Would we be more successful? Would we have more energy to face the day? Would that extra peace help temper our emotions through the day?

I gave this little theory a shot.  I spent some time each morning, before the kids were awake, out on my patio, just.....thinking. Breathing. I sipped on my green smoothie, or I ate a grapefruit, or I just took in some deep breaths! I let the sun warm my skin (which doesn't take long here) and I just let myself BE. For ten minutes, each day, I just existed.

Energy From the Sun

I found that all my suspicions about gaining energy from the sun, air, earth, etc. all were true! I DID feel happier throughout the day! I WAS calmer and able to handle stress easier. I suddenly had energy to do my workout that I was previously not too excited about.  Everything! It is really interesting how just that little piece of time from my day made such a difference in my life. I'm sure that there is some scientific reason for all of this. For example, in addition to being a source of Vitamin D, the sun is a natural mood enhancer. Studies show that people that go long periods of time without the sun suffer from various forms of anxiety and depression. I believe it! For me, it just gives me a little burst of energy.

I call it my SUNBURST TIME. Although it isn't the beach, I somehow get a "charge" from the sun. And, that solar power lasts me all day long!  This is now going to be a part of my daily "ritual!"  AND, it's the new challenge!  

Rules of the Challenge

The Challenge will run for 10 days starting on Wednesday June 5th and ending on Friday, June 14th. 

Today: 

• Pick out your spot. Where can you sit, lay, or stand peacefully for 10 minutes. Exercising outside doesn't count. Give your body time to rest along with your mind.  Just...be. 

• Choose your time.  When is the best time for your to accomplish this?  Early in the morning? Just after lunch? Evening? Choose a time of day that this works best for you. A time with minimum distraction. I found that it doesn't really matter as long as you can absorb some sun.

What to do

Well, it doesn't matter. You could sit and breathe, you could read, draw, listen to music, float in the pool, or try this:

When to Start

TOMORROW!! Start the challenge!  Go to your spot, relax, breathe, think, ponder, whatever.  Just do it outside for AT LEAST 10 minutes. ALONE.

This is harder than you think, so make sure that you are prepared! I'm excited to hear about your experiences!  Comment on this post, Twitter, or the Facebook Page and let me know your experience with the challenge along the way!

10 minutes of sun for 10 days!  Let's do this!

 It's a whole new way to "feel the burn!"  HA!  

I am on my way to becoming The Healthy Redhead!

The Soda Challenge!!

Sometimes starting a journey to a healthier lifestyle can seem overwhelming!  What do I eat? What is the best workout for me? Which "diet plan" do I use?  These are all questions that every one of us has asked ourselves.  

The truth is, starting a healthy lifestyle isn't all that complicated.  All it takes is ONE step in the right direction.  Then, ADD another step, then another.  

Today, I want to challenge you to take the first, or add another, step!  How about you make a goal to get in ALL of your water for a whole week.  Simple and easy, right?  In fact, making sure that you get in HALF of your body weight in water can ensure that you lose any water weight that you are carrying. What if I told you that I could make it even easier??  We can kill two birds with ONE stone!  How??  

NO SODA!

THAT is the challenge that I am setting forth.  I stopped drinking soda pop awhile back.  It saves SO much money, AND you feel SO much better!  I will admit though, I HAVE sort of, maybe, kinda, you could call it that, gotten into the bad habit again..... 

GUIDELINES

NO sodas allowed - Diet or regular. See Q’s & A’s below for tips!

Start a Soda Bowl – Grab a bowl and each day add the money you would typically spend on sodas to the bowl. If you normally buy a case, six pack or 2-liters when grocery shopping…add that amount of money to the bowl. Anytime you find yourself craving a soda, add the money it would cost to purchase one, to the Soda Bowl. You can’t spend this money for the entire month of August. Buy yourself something special with your Soda Bowl money. You will deserve it! Let us know how much money you've collected for the duration of the challenge.

Be Prepared- Carry around your water bottle everywhere!  I like the kind that let you track your water intake by clicking a little tab (it makes me feel good to move it to the next number.) THIS is my current favorite.

Check in Daily - Take a minute each day or every few days, to leave a comment below and tell us about your progress. If you are struggling, let us know and ask for tips.

The possibilities are only as limited as your local grocery store, orchard or garden. Remember that fresh fruit is a great way of naturally sweetening water without the empty calories. This also helps with getting the sugar you might be craving and will help make your challenge successful.

DURATION

The challenge goes for ONE WEEK from the day you start. If you can’t start with me now, or, start when you can and cut soda out for seven days from your starting point.

AFTER THE CHALLENGE

The goal of this challenge is to break the soda addiction. This is not to say, “never have a soda again!"  Having a soda ever now and again, is not the same as having to have 3 and 4 sodas each day. I want to help you get through the first week so you have the motivation to continue on your own, if you choose too. Whether or not you decide to continue living soda-free after the challenge is completely up to you. So what do you say?

GET SUPPORT!

I will serve as a source of motivation and support. You can interact with us on my Facebook page or leave a comment below. Feel free to ask questions throughout the challenge. Put your best effort in and I promise, it will be worth it. Get started with us and beat the soda addiction!! Are you in?

THE DANGERS OF SODA:

Now, you might be saying: 
"Oh!  But I drink DIET soda!  There aren't any calories, AND I only drink the kind that doesn't have Aspartame." Yeah, your're not off the hook!

THE BENEFITS OF NO SODA

I got the following from livestrong.com. 

Reduced Sugar Intake

The average 12-oz. serving of soda contains up to 9 tsp. of added sugar, which is over the daily limit for most people. Willett says that there are several health conditions that may be avoided simply by cutting your soda and sugar intake. When you consume too much sugar, your pancreas has to work harder and produces more insulin, so restricting your intake of sugary sodas can help you reduce your risk of diabetes. Diets that include several sodas a day also put you at greater risk of heart disease, something you can help prevent by avoiding soda.

Weight Loss

The calories in a 12-oz. serving of soda are considered empty calories because they do not supply any nutrition. Over time, drinking several sodas a day can lead to unhealthy weight gain. The opposite is true if you cut soda out of your diet. If you are used to drinking three or four sodas a day, you can cut hundreds of calories from your diet just by switching to a calorie-free drink like plain water. Achieving and maintaining a healthy weight decreases your chances of many negative health conditions, including obesity, diabetes, cancer and cardiovascular disease.
Reduced Risk of Bone Fractures

The phosphoric acid in many types of soda cause bone damage by leaching calcium out of them and making them weaker and more susceptible to damage. The Harvard University Gazette says that just two sodas a day can cause significant bone weakening among teenage girls, which can have harmful effects as they get older as well. Bone mass is built during adolescence and early adulthood and begins to decline after that. Replacing soda with milk is an important way to help protect your bones no matter what your age.

Leaves Room for Other Nutrients

According to Bonnie Sanders Polin, Frances Towner Giedt and the Cleveland Clinic Heart Center, authors of "Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook," diets high in soda consumption leave less room for healthier drinks, such as 100 percent fruit juice, milk and water. Filling up on soda often results in a lower intake of fruits, vegetables and grains, as well. Eliminating soda from your diet will leave you hungry for more nutritious foods and drinks that benefit your health.

SO, lets' do this!  Who's with me???  

I am on my way to becoming The Healthy Redhead!