Archive for September 2012
Pizza Pizza
Posted on: September 30, 2012
- In: Conditioning | Health Psychology | Nutrition | Psychology | Raw Food | Recipes
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According to my Pizza Facts Google search, October is pizza month. So we have a new habit to conquer: STOP EATING PIZZA
I’m just kidding.
If there is a food you absolutely positively will NOT give up- like pizza- then don’t. In the same realm as the rest of this blog: you can’t beat it, make it better.
There are 3 things modern food companies know they can hook us on: sugar, salt, and fat. But pizza itself is not an unhealthy food. It is the stigma of chain restaurants that are giving it a bad rep, adding chemical preservatives, spiking salt and sugar content, using all white flour dough, and feeding you cheap, fatty cheese. Salt and fat, highly preserved and delivered in under an hour. Appetizing?
There are plenty of healthier alternatives:
1. Make it yourself
Making foods from scratch can be rewarding and informative. You know exactly what foods are going in. Seeing the ingredients in their cold state can make you acknowledge exactly what you’re eating- and appreciate it when meal time comes. If you put all the effort in, you won’t want to swallow it down like you might if the delivery boy simply handed it over. (And you could always get in some body-weight exercises while it’s in the oven).
English muffin mini pizzas, bagel pizza, and pita pizzas are smaller-serving alternatives that might satisfy your tomatoey-cheesy-carby craving. You can add plenty of fibrous veggies, like broccoli and zucchini, stack on hearty olives and artichokes, or add flavorful colored peppers. For lean protein to fill you up, add chopped chicken.
Check out whole wheat pita pizza recipes: http://www.wholeliving.com/130959/pita-pizza
2. The thinner the better
If you must go for the boxed version, go for thin crust. Just changing the crust can save you over 100 calories per serving. Save the extra carbs for your side of veggies.
3. Load it with veggies
1. As a topping- Saute’ up some veggies (peppers, onions, artichokes, mushrooms, olives, diced tomatoes, broccoli, spinach) and add them on. Adds vitamins, antioxidants, flavor, and a fill-factor that will allow you to stop when you’re full.
2. As a side- Don’t trust yourself to just eat pizza. We are a society trained to say “pizza and breadsticks,” so make sure you have healthy sides to compliment your new healthy pizza. Pepper slices, carrots, and grapes will compliment the hot pizza with a cold crunch and leave you satisfied and guilt-free.
There are so many alternatives- Greek, Tomato-Basil-Mozzarella, Chipotle chicken– pizza CAN be a healthy meal with the right tweaks. Challenge yourself to try nutrition-loaded versions that supplement your health.
Team Beachbody Article:
http://www.teambeachbody.com/about/newsletters/-/nli/270#219314455
The Dilemma:
After a 5am gym appointment, why on earth did I come to work and want a cookie? (Or 2?)
It might have to do with the fact that
1. It was THERE
2. I was tired. My previous conditioning was that when I felt tired, I would react by eating. Especially carbohydrates… simple carbohydrates. Aka the ‘s’ word.
3. It’s sugar.. sweet, tempting, and so willing to jump right in and wreak havoc on your insides.
The Analysis:
So here’s my thought process when trying to recondition myself and stop an undesirable behavior.
1. Do I really want this? (Am I being present?) This is the hardest thing to determine. There are a wide variety of factors that cause you to reach for food to ingest that is detrimental to your body.
2. Is this part of my cycles? Be sure to track your physical and emotional cycles. These cycles include emotions, stressed, tired, or overwhelmed; transitions; disruptions in daily rhythms and routines; hormonal (i.e. time of month). Knowing your cycles and finding cues to remind yourself in moments of weakness is key; it is the first step in mastering your behavior.
3. What part of me wants this- my body, my mind, or my spirit?
A. BODY: Truly hungry- experiencing hunger pains, fatigue/sense of passing out, lack of energy due to low fuel source
B. MIND: Mental dialogue is saying you “SHOULD” eat. Maybe after a workout, or you “haven’t had enough” today. This type of urge is spurred by outside influences- like an article you read or something you heard. You hear your inner chatter giving you reasons and excuses.
C.SPIRIT: Something is missing, and you’re trying to fill a void. What you really want may be peace. Maybe you have something else you want to accomplish.
D. EGO: Deep down there is a part of you that wants to stay stuck in your same cycle of habits. That part of you wants to stay conditioned because it’s easy- it’s not fulfilling, or joyful, but it’s easy and it doesn’t take a lot of discipline, self-awareness, or critical thought. This part of you justifies that you “deserve” it, but doesn’t take into account your goals for becoming your highest self.
4. How will I feel after? Will I feel pleasure, more energetic, guilty, out of control? A typical cycle may be: pleasure at first, then a sense of being out of control, then guilty, then later experiencing a sugar crash. You may convince yourself you can eat just one, but your body may get primed and want more junky “food.”
5. How will I feel if I take the opposite/higher action that is in line with my values and goals? Disciplined, clean, healthy, guilt-free, free from conditioning, one step closer to my goals.
6. More importantly! Assuming I am not actually physically hungry, and I don’t want to struggle with this anymore…
What can I do to make this better for myself the next time around? How can I replace this behavior with a better one that lines up with my goals– how can I recondition myself?
This is an opportunity to choose a new behavior. Many suggestions include choosing a better food– but we’re going to take it to the next level, push our discipline, and use this for growth. Challenge yourself to choose an action that has nothing to do with eating or nutrition. Instead, use this as an opportunity to make progress in another realm of your life. Meditation, Yoga, stretching, doing pushups, squats, lunges, pullups, reading, prayer, writing, studying, finishing tasks and tackling things you procrastinate on, playing a musical instrument, and catering to your relationships can all help channel your energy into something more productive. Any activity that you see in line with your highest self is a fruitful endeavors that will give you a sense of accomplishment, and help you to fade out the unwanted behavior.
Slowly but surely, by choosing new behaviors in your minor day-to-day struggles, you will makeover your lifestyle to align with your goals.
The Facts:
Just to pound it home, sugar is not the solution.
Current emotional constructs surrounding sugar are as follows: happy happy joy joy, smiling children, colorful foods.. the media has hyped up high-sugar content foods because they are CHEAP and they are ADDICTING.
Sodas, candy, and other packaged confections are a cocktail of chemicals and highly processed “food stuff.” White sugar adds calories, while non-calorie sweeteners make chemical changes in the brain resulting in desire for more sweet foods at the most innocent, and migraines and cancer at its most heinous. Just because they are in foods doesn’t mean they’re innocent: Aspartame was rejected multiple times before finally getting slight approval, and that’s only because the person trying to pass it got into the organization.
Nutritional life is much easier when you steer clear of sugary foods, and the habits and influences that had you eating them in the first place.
Suggested Readings:
Skinny Bitch – Rory Freedman and Kim Barnouin
Food Rules – Michael Pollan
http://www.womens-wellbeing-and-mental-health.com/Premenstrual-Cravings.html
Loving Your Flaws
Posted on: September 20, 2012
The word “appreciate” doesn’t mean “like,” “agree with” or “enjoy,” necessarily. To appreciate means to recognize the value of something.
Fantastic Article:
Read more: http://www.oprah.com/spirit/Love-Your-Flaws/2#ixzz270gSa3dA
1. You’re going to do it anyway
Comparing ourselves to another person is natural. Human brains categorize everything; it’s how we make sense of life. The act of comparison is just one of the ways we organize our reality.
2. It is a great mirror
No matter what you see in another person, that quality is part of you. How would you recognize signs of anger, for example, if you hadn’t ever experienced it yourself? Your reactions to others are directly due to your projections onto them. They are a reflection of YOU. Of your values, of your highest goals, of your hidden desires, and of the parts of you you don’t want to acknowledge in yourself. Start looking at others in this light- as an extension of yourself, and it can change your entire existence.
3. It can force you to look within
Being around others is a great way to perform self-checks and tune into our inner dialogue. Checking your reactions to others can be your tool to catching yourself in negative self talk. If you are someone who tends to focus on the other person, remember: Sometimes, we may think we are judging the other person, when really we are judging ourselves. Try to watch your thought patterns, as well as engage yourself in the practice of extending love to those whom your attention is drawn.
4. Jealousy is admiration in disguise
There are two forms of social comparison: upward (comparing to a celebrity) and downward (“there’s always someone worse off than me”). Take a close look at someone you feel jealous toward. How do you react? You may feel discouraged and make excuses for yourself, or spiteful and try to put the other person down. However, if you get down to it- jealousy is admiration of another human being. If you look at the 5 people you are most jealous of, you will find aspects of your highest self. Somewhere inside you, you know you could embody those qualities. If you are jealous of an inspirational fitness model who does youtube videos, you know that you possess the potential to be that.
5. Seeing others’ efforts is motivating
Upward social comparison serves a great purpose. Once you’ve realized that you have the potential to embody the traits you admire, comparing yourself to others can be extremely motivating. Just think- someone else did it! Someone else reached YOUR goal. A normal human being pushed him or herself to the limits and got there.. when you recognize they’re at the finish line you want to be closer to, you start to push yourself harder.
5. It’s enlightening
Allowing yourself to compare to others and then becoming aware of it can make you more conscious of who you surround yourself with. “But I’m better than them!” can be a tricky way to make excuses and stay static. If you are healthy, but not at your goal weight, and you hang out with friends who are overweight and not concerned.. you may be better-than-average, but you know deep down you are not the-best-you-can-be. Paying attention to who you’re around will allow you to make lifestyle changes to be the best you of your whole world, not just the best of your small community.
6. It’s humbling
When used in the right context, “There are others who have it way worse than I do,” can be a tool for altruism and gratitude. Gratitude, across all faiths and all psychologies, is your fast-track to fulfillment.
7. It’s interesting
Differences make the world go round. Uniqueness is a universal trait. Comparing and recognizing another person’s differences makes you aware of just what fantastic variations of humans we all are. Embracing another’s differences is like looking at puzzle pieces and seeing how they fit into the synergy of life.
8. It gives you more to choose from
If everyone was stuck in the same old routine, how would anyone know that life could be different? If misery loves company, and no-one ever lived a happy, fulfilled life– how would we know that life is possible?
9. We are all one.
Recognize the way your lives connect and are affected by others. When it comes down to it, we are all part of one big whole.
Even the word “darkness” can invoke a twinge of unease that we may not be conscious of. Yet we all have what some writers have coined a “shadow self.” The great thing is, when you shed light on the aspects of yourself that bring you guilt, shame, embarassment, or anger, you have conquered them. Simply by awareness, you can bring yourself freedom.
Today’s practice:
Listen intently to things you don’t want to hear.
You may do this by:
Paying attention to ideas and concepts of yourself that you shy away from
Paying attention to things that offend or disgust you
Not shying away from things that disgust you
Writing a list of words you can’t stand and reading it
Listening to people you consider annoying, irritating
Acknowledging some of your bad habits e.g. I am a smoker, I am overweight, I can’t control my eating (but remember to please do this with AWARENESS and peace, not judgement- judgment will force you to become defensive or shy away from admitting these things to yourself.)
Sit with these words, concepts, or feelings for a while today.
Feel the sensations of anger or discomfort. When you feel the urge to “turn away” – whether that is in your head or actually with your head- don’t. Be conscious of the tightness in your body. Your throat, your back, and your shoulders may get tight and tingly. The point here is to allow the feelings to come over you, become aware of them, and let them be.
The Payoff: Freedom
You will feel a sense of lightness from becoming aware of the subtle negative energy that has been captured in the things you reject. Pushing them away and denying their existence hinders your growth process. When you bring them to light, you are bringing them to you, accepting them as part of what made you who you are.
More importantly, you are opening up to your excuses. When you are aware of what’s holding you back instead of turning away from it, you are able to make the changes that will lead to the person you know you could be.
Rest Days and Varying Workouts
Posted on: September 18, 2012
My sister suggested I do a post on the importance of rest days and varying workouts.
Rest Day
As long as “Rest” Day does not imply the same as a “cheat’ day, I think it’s great to listen to your body and reduce stress. Make sure to choose activities that go WITH your goal: a bubble bath, meditation, reading. Always eliminate practices that you know will reverse the effects of your workouts and induce guilt (i.e. Rest day should not be synonymous with junk-food day). Instead, use your rest day to replace one or more of your unhealthy habits with other relaxing, cleansing activities. Still continue to eat clean and mostly raw fruits and vegetables and do light exercise if you’re up to it.
More than a day of literal resting/laziness, I think it is more important to listen to your body, get adequate sleep, and be CONSISTENT.
For practical reasons, and for most of the people I know who aren’t working out like bodybuilders- a rest day is not necessary for the body, but more for the mind. It offers a break in the week where you know you don’t HAVE to do anything. (You may find yourself at a point where your daily routine incorporates exercise into your every day life- stretching, pushups, squats, lunges. Once working out becomes your stress reliever, a rest day will seem unnatural ; ] )
Recovery
I do think Recovery is important– It does not necessarily imply that you are resting. Recovery can be as simple as making sure you consume protein after a workout (protein shake, lean meat, eggs) and also using your breakfast the next day to further your recovery process. 24 hours after a workout, your body is still healing itself so a protein-based breakfast will keep the healing going (eggs, protein shake).
Varying Your Techniques
We’ve all heard it before: “Insanity is doing the same thing over and over and expecting different results.”
If you continue to do the same thing, it’s like continuing to do the same math problem every day and expecting to learn more math. Muscles grow and adapt to your workout routine. If your routine is running 3 miles a day, that’s fantastic at the beginning. You’re building endurance, you’re burning calories, and you are strengthening your cardiovascular and pulmonary processes (heart and lungs). However, after some time, your body gets into the routine and stops building and burning as much. You still burn some calories, but not as many. You still get a workout, but it’s a little ho-hum- and you’re neglecting all the other beautiful parts of your body that want attention, too.
The point here is not to “throw your body off,” it’s to work different muscles. Keep yourself and your muscles interested by pushing yourself a little further: Do more repetitions, try a workout class, watch people in the gym, go to Discoveryhealth.com or Youtube.com to check out new exercise videos.
Take Home Points:
1. Listen to your body
2. Vary Workouts
3. Keep building
Suggested Resources:
http://www.bodyrock.tv (AWESOME workouts under 15 minutes)
Discovery Health
Insanity or P90x Workouts
Mayo-less Tuna Salad
Posted on: September 18, 2012
- In: Daily Practice | Nutrition | Raw Food | Recipes
- Leave a Comment
My plan for tomorrow:
Breakfast: Veggie Egg Scramble- with Sriracha, as always
Lunch: Tuna Salad, Raw Vegetables including Broccoli, Celery, Tomato. (Might decide to add a little hummus or salad dressing to the veggie container in the morning).
Snack: Trail Mix (Raisins, Cashews, Almonds, “Craisins”) about 2-3oz and a navel orange
Perhaps not for tomorrow, but made it anyway: Guacamole
1. Avocado-Tuna Salad
Nix the mayo and mix the Avocado. (Me gusta el aguacate)
Canned tuna (in water to reduce sodium)
Drained the tuna and mixed in avocado, cilantro, and celery. I love me a good crunch in my tuna salad.
Avocado contains healthy fats and antioxidants. Its creamy consistency and mild taste are great for mixing in any type of salad. (It’s high in calories, however, so I didn’t overdo it. I used about half an avocado and made guac with the rest- Recipe below).
2. Veggie Egg Scramble
Next, I sauteed broccoli, tomato, and onion. Scrambled it with 6 eggs so I can divide it up for breakfast over the next 3 days at work. TIP: Use low heat when cooking eggs.
Breakfast and lunch are ready for tomorrow 🙂
But wait, there’s more!
3. Guacamole
One does not simply let ripe avocados sit. Mine were starting to turn, so I took the other half of my avocado, opened 2 more, and made Uncle Armando’s Legendary Guacamole – Ole!
The back story: My Aunt Mary studied in Mexico for a few years. In her apartment complex, she met Armando. They began to fall for eachother, but she had to move back to the United States. So for one full year, all they did was exchange letters. He moved to the US, and they were married. 30+ years later, he is the guacamole champion of all the parties. Anywhere Uncle Armando’s guac has gone, it has become the requested dish. If there is no guac at a family party, we feel empty.
So here it is.. but I have to admit, I have never done it quite like him. He claims you must use the perfect avocado, but even if he handed it to me, there’s something magic about the way he does it.. Nonetheless, let’s try it:
1. Perfectly Ripe Avocadoes. All black, no toughness or brown spots, but not soft with any brown spots.
2. Fresh Limes
3. Salt
Slice the avocado long-ways. Bang your knife into the pit and twist to remove easily. Use a spoon to scoop out the insides, making sure to take out brown spots and the little knot at the ends. Use a fork to mash it up into a creamy consistency. Add 1/2 lime and 1tsp salt, or to taste. I prefer to chop fresh cilantro as Chipotle does.
Simple. Creamy. Delicious.
Have a great day all!
The Problem With Cheat Meals
Posted on: September 17, 2012
The body can be either like a well trained puppy or a defiant, mischievous child.
Choose your highest vision of yourself, and train it well.
Chances are you have conditioned your body to expect you to allow it some pretty unhealthy behaviors. If so, chances are even higher that those behaviors don’t exactly line up with your ideal vision of yourself. Just as a dog expects a treat after a walk, for example, your body is obedient. It remembers how you have treated it, not only in physical manifestation (i.e. excess fat is there to pop out and say, “I remember how you ate!”) but also in neural connections (i.e. false hunger cravings, like, “after dinner, we want dessert.”). Now, get ready for the big stick of responsibility here — you taught it that. I promise you, after a vitamin-efficient serving of vegetables, your body doesn’t want white sugar-laden dairy lard. That isn’t a natural response.
Have you ever seen comics about training a dog? The one where it says, Week 1: Dog is not allowed in bedroom or kitchen, and Week 5 ends with the dog eating at the table and sleeping on your pillow? That is precisely what happens with your body. Letting it do something sporadically is confusing. Saying you want sexy abs and those little back dimples is contradicted when you allow the behavior of fiending on “just one (aka 3)” pastries at work. All your actions- no “little” exceptions- should line up with your declared goals.
But.. I DESERVE it, don’t I?
Ah, I knew he’d come out. Let me introduce you to your inner child. No, not the playful, reminiscent, joyous, lighthearted child. THIS child is not our friend. I call mine “The Brat.” My Inner Brat does not want me to be the epitome of health and fitness that I want to see myself as . The inner brat wants me to stuff my face with sugar, fat, and simple carbohydrates despite not being hungry and having no nutritional value. My inner brat did not want see me conquer emotional eating. It likes you when you are not at your highest potential because it gets what it wants. It wants to keep you the way you are so it can keep complaining, stay undisciplined, and never reach your goals. It is essentially the way your ego self-handicaps you from becoming the real you. Your body will go along with him at first, mimicking him by sending you false hunger symptoms. But it quite literally is all in your head, in your neural connections that you have solidified by giving in to The Brat. If you sit silently and listen deeper than the whining of your brat, you will realize your body sits quietly and needs nothing.
The best way to approach this is by patting the little brat on the head, taking reigns and realize YOU know what’s best for yourself, just as a parent knows what’s best for its child. A parent wouldn’t let a child run out into the street– why would you let your Brat decide the fate of your health? Your body is the victim here. Your body knows when it is being neglected, mistreated, or judged unfairly. Love it, and show it you care for it by making fit, clean decisions.
Giving in “once in a while” to habits that go against your goals sets your mind-body connection to random. Aligning your behavior patterns with your highest goals in mind sets you up for success. Aligning your actions with your best self is the simplest way to health- and your best you.
Take Home Practices:
“Am I doing this to cope with something emotionally?” or “Is it my body that wants this, or is my inner brat just used to getting it? Does it make me closer to my goals?”
“What are the excuses I’m telling myself right now?”
My favorite: “What would my ideal self do right now?” (e.g. “What would my personal trainer self do?” “What would my health guru self do?”)
Suggested Reading:
“How Successful People Think” – John C. Maxwell
“Reinventing the Body, Resurrecting the Soul” – Deepak Chopra
Headstrong Health: The Psychology of Getting Fit 