I’ve been pretty busy the past couple of weeks: working, travelling, creating our container garden, going to summertime functions, and trying to keep life somewhat organized. The time just seems to escape and I find myself wrestling in the morning with whether I should stay in bed or get up to work out. The old me would force myself out of bed even if I knew I was sleep deprived. Now, I believe that if I feel tired, then I NEED to sleep! Normally, when I feel this way (and I’m referring to being legitimately exhausted, not lazy) I go ahead and catch another hour or so of sleep. I don’t always have the luxury to do this, as I know many of you don’t either, but I’m becoming much more aware of my body’s sleep requirements and if I don’t get my 8-9 hours of sleep every night I end up dragging all day long. Over the past couple of weeks I’ve been especially tired and, unfortunately, have neglected my strength training workout which in turn has made me feel incredibly guilty.
My Take on Working Out
Working out successfully has a lot to do with attitude. I’ve finally learned this after years and years of feeling like I’m not good enough to participate in any sort of athletic activity, fun or otherwise. After skipping strength training for about a week, I told Dave I felt terrible for not sticking to my self-imposed schedule. I figured he would agree with me, but instead he told me not to add unneeded stress to my life by feeling guilty about something like that, and when I had the time and energy to get back to the gym then I would. With all the other changes I’ve made in my life, his advice just seemed to click and completely make sense. The hardest part about this journey has been learning how to take it a little easier on myself, and let me tell you that’s not easy for a perfectionist! One of the keys to leading a content life (in my opinion) is to mentally stay in the game by reducing stress, relaxing, and finding happiness. For me, diet is also vital to my well-being and is something I have rarely compromised in the past six months, and I certainly don’t plan to change that anytime soon. Working out is important too, but it’s not something I will put before sleep, relaxation, or proper diet. Last Friday, I was going on two weeks of missing my gym time, but in the mean time I continued to do my daily walking combined with some very light weights and yoga at home. Although I had to train myself to stop feeling guilty for “skipping” my gym workouts, I was still very excited to get back into the gym last Friday afternoon.
I’m no fitness guru, but I have been reading a lot lately about working out and I love the new perspective I’m getting. Personally, I’ve never enjoyed working out in a gym. First off, I’ve always felt a little self-conscious in that type of setting. Second, I feel so confined, trapped, and unnatural. Third, how can running on a treadmill be fun for anyone? Over the years I’ve tried several different workouts including Pilates, yoga, and aerobics classes. None of them seemed to be a good fit for me and so I’ve always felt kind of like a slacker in the athletic world. I think a lot of people would share the idea with me that many athletic programs have some sort of unrealistic expectation attached, making it very difficult for the average Joe to stay in the game, much less feel good about their progress. I’ve always done a good amount of brisk walking along with some light weight training and stretching at home, but never really felt like it was a “workout” in the sense that I was sweating, out of breath or doing those activities with any sort of regularity. Shortly after discovering the paleo lifestyle, I was introduced to cross-fit and more primal ways of working out. I realized that maybe my self-guided workout plan wasn’t so bad after all, and with a little tweaking I feel like I have a great workout in place.
My Workout Routine
Each week, Dave and I try to get into the gym for about two hours of strength training. This usually ends up being two or three days in the gym. We completely bypass the treadmills, elipticals, and most of the more specialized weight machines. I like my work out to be as natural as possible and usually focus on resistance exercises or weight training using dumbbells. Currently, I’m not quite strong enough to do a “real” dead lift and can barely do a squat with the bar, but I hope to be there soon! In addition to strength training, we try to walk 30 minutes to an hour every day. Sometimes we add some jogging or even sprinting, depending on energy levels. I also enjoy having some quiet yoga/stretching time at home for about 15 minutes every day.
As you can see, this is not an intense workout by any means. The most I ever go to the gym is three days a week, usually two, and the rest of my exercise is done outside or at home. I really believe it’s important to mimic how our ancestors got their “exercise” since they are the ones who were able to reproduce successfully for so many years to get us all here! They must have been doing something right. Forcing yourself to wake up at 5:00 am to run on a treadmill and then go sit at a desk all day just seems so unnatural and is probably not a great thing to do to the body (For the record, I’m not referring to elite athletes or people who actually enjoy these activities). I KNOW there are better ways to get in shape and be healthy, especially for people who lead very busy lives. So, don’t forget that the best ways to workout are often the most simple!
Book and Website Recommendations
If you haven’t checked out the book Everyday Paleo by Sarah Fragoso, I highly recommend it not only for the awesome recipes, but there’s also a fairly large section devoted to simple workouts for people of all walks of life. Sarah is a Cross Fit instructor, wife, mother and blogger and has a great take on easily incorporating exercise into daily activities. Also, check out Mark's Daily Apple for some great primal exercise ideas. If you’re struggling with getting to the gym, try setting up your own workouts at home on your own time. There are tons of great resistance exercises that can be done at home, the park, the gym, and anywhere else for that matter. With all the health and wellness information out there, it’s hard to figure out what’s best for YOU, but I would encourage everyone to find their own balance, whatever that may be.
Smoothie Energy Drink
I think smoothies are a staple for a lot of people on-the-go and especially athletic types. I have smoothies a couple times a week as breakfast or for a post-workout snack. There are plenty of smoothie recipes out there, and part of the joy of making smoothies at home is that you can throw anything you like into the blender! Below is my favorite, basic smoothie recipe. The sweetness of the fruit combined with the creaminess of the yogurt and coconut milk makes this smoothie delicious without adding any extra sugar. However, if it’s still not quite sweet enough for your taste, you can always add a few drops of honey or a couple more pieces of fruit. Of course, this is only a basic recipe so feel free to add whatever you like to your smoothie!
Note: I have more of an artistic approach to cooking, and usually keep adding things until I find just the right combination and later realize I didn’t write any of it down! I’m trying to get in the habit of measuring my ingredients so I can better share with all of you :).
1 cup full fat coconut milk
¼ cup whole milk plain yogurt*
1 banana
¼ cup blueberries
1 tbsp nut butter
¼- ½ tsp cinnamon, depending on taste
1 raw egg yolk, optional
*If you're dairy-free, omit the yogurt and increase the coconut milk to 1 and 1/4 cups.
Blend together and drink immediately. Makes one serving.
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Monday, June 13, 2011
Sunday, May 15, 2011
A Different Take on Food
I’ve always loved to cook and I’ve certainly always loved to eat! However, my interest and personal experience with food and nutrition has ventured far beyond the realm of simply eating good food and has expanded into a world where food is sacred, and perhaps even healing. To me, this blog is a representation of where I’ve been, what I’ve learned, and how I’m moving forward to live a healthier and happier existence while eating a diet many would call “unconventional.” It’s also a way for me to share all of this with friends and family and, of course, receive feedback from others!
To give you a point of reference, I do follow a primarily Paleo/Primal diet while also incorporating some elements of the Weston A. Price diet. As a result of these dietary changes - I don’t know any other way to say this - my body has literally started to heal itself because it is finally being nourished in the way it was intended to be. For those of you unfamiliar with the Paleolithic diet (or “Paleo”, as I’ll call it), the focus is on eating food as our ancestors did many years ago. This means that I’ve cut out virtually all gluten, grains (including corn), soy, refined sugars and processed foods. I’ve replaced these foods with meats, fats, vegetables, and fruits. Unlike many people on a Paleo diet, I do eat raw dairy products from pastured cows (as Weston A. Price recommended). This may sound like a lot of changes for many people who follow a standard American diet, but I promise it’s well worth it and still possible to eat fantastic meals!
As a person who was terrified of red meat and butter for the longest time, this was NOT an easy transition for me. I can even recall a year in college when I refused to eat any red meat. During my early 20s, I consider myself to have been quasi-vegetarian, avoiding meat most of the time except the occassional fish fillet or chicken breast. Never having been one to participate in fad dieting, changing my entire way of eating was a lot to ask. But, after fifteen years of dealing with polycystic ovarian syndrome and a host of other problems as a result of this serious hormonal imbalance, I began my quest for answers. After reading Nourishing Traditions, recommended by my brother-in-law, everything started to make sense. At that point, I started researching even more intensely and began to put together the pieces of my health puzzle. It took quite some time for me to internalize all of this new information that discredited nearly every nutritional certainty I had ever believed in. After months of researching on my own, I realized that while my personal health issues definitely had a genetic component to them, they were most likely being exacerbated by what I was putting inside of my body. Slowly, I began to eliminate all of the foods I mentioned above and focused more on whole protein and fat sources. I now regularly eat eggs, raw milk, coconut oil, pastured butter, nuts, homemade stock, lots of meat/poultry/fish (including red meat!), vegetables, and fruits and I’m not fat nor have I gained any weight since changing my diet! In fact, I've unintentionally lost about 20 pounds all while managing to maintain and strengthen my muscles. Since adopting this lifestyle six months ago, I feel healthier and, more importantly, I KNOW I’m healthier. The chronic headaches and migraines that I formerly accepted as "part of life" have now disappeared. I no longer catch every cold, flu, or virus that comes near me (acutally, I haven't been ill at all since changing my eating habits). My stress levels have decreased drastically and many of my friends and family have even noted how much more laid back I seem to be. I have more energy. I’m happier. And - the most significant sign of my improvement – I’m now having regular monthly cycles. As a woman who had always been told she was infertile, this is a major victory and quite an emotional turning point for me.
Just to clarify, I’m not advocating that this diet will “heal” your disease or make all of your problems go away. I’m simply stating that eating a Paleo diet will most likely make you feel better and help to eliminate many of the ailments we’ve come to accept as normal in today’s society. As your immune system is strengthened by eating nourishing foods, your body will begin to repair itself, become less susceptible to viruses, and will be better equipped to protect itself from future illness.
Obviously I'm a big fan of the Paleo diet, but I also believe there are so many advantages to eating local, organic, and pastured food whenever possible. If making the change to a Paleo diet is something that seems a little "out there" or you simply don't agree with the general principle of it all, then I'd strongly suggest that you look into replacing more conventionally grown/raised produce and meat with better quality food whenever possible. It makes such a big difference in terms of what your body is able to get out of the food and it also tastes lots better!
On a side note, I’d like to point out that I generally don’t like labels, particularly when referring to dietary habits. I think it creates unnecessary pressure to adhere to “the rules.” I refer to my diet as Paleo even though I choose to eat raw dairy products and a select amount other foods that aren’t normally considered "Paleo." I eat what I know is most beneficial for my body based on research and also take into consideration how my body reacts to certain foods. And, of course, I have personal taste preferences that also shape my eating habits. Since most people consider the Paleo diet to be a lifestyle as opposed to a fad diet, there is inevitably a lot of tailoring that happens. It’s important to stay in tune with your body and know which foods cause reactions and are generally lacking in nutrition, and then make a conscious effort to keep them out. When I do treat myself to something that may not be on my list of most nutritionally dense foods, I don’t beat myself up about it. This isn’t a diet to lose ten pounds in a month, so just because I ate some ice cream doesn’t mean I’ve totally strayed from the plan. Our culture today is so strikingly different than it was even one hundred years ago, so part of the challenge is adapting this lifestyle to modern living. Keeping that in mind, I usually don’t plan on eating cheat foods and when I do, I tend to eat way less than I did a year ago… Probably because I’m not addicted to them anymore!
I have acquired TONS of information from why gluten is so hard to digest to where to find grass-fed burgers in Denver and how to incorporate Paleo principles into everyday cooking. Honestly, with all of this information bouncing around in my head, I’m getting a little overwhelmed! While I’ve found most of my friends and family are interested in learning about nutrition to some degree, I get the impression that they don’t like hearing about it as much as I like talking about it :). I need a parking place for all of this information as well as a healthy outlet in which to express myself. I love cooking, I love researching, and I love writing, so this just makes sense. This is where I will let it all out and hopefully make some new friends along the way.
Thanks for taking the time to read all of this. I hope you'll join me on this journey and, of course, feel free to drop me a note anytime!
P.S. For all you “non-Paleo but still health conscious types” out there – you’re totally welcome on my blog! We don’t discriminate. I’ll have bunches of information about organic food, local restaurants, exercising, the environment, etc. Welcome :)
To give you a point of reference, I do follow a primarily Paleo/Primal diet while also incorporating some elements of the Weston A. Price diet. As a result of these dietary changes - I don’t know any other way to say this - my body has literally started to heal itself because it is finally being nourished in the way it was intended to be. For those of you unfamiliar with the Paleolithic diet (or “Paleo”, as I’ll call it), the focus is on eating food as our ancestors did many years ago. This means that I’ve cut out virtually all gluten, grains (including corn), soy, refined sugars and processed foods. I’ve replaced these foods with meats, fats, vegetables, and fruits. Unlike many people on a Paleo diet, I do eat raw dairy products from pastured cows (as Weston A. Price recommended). This may sound like a lot of changes for many people who follow a standard American diet, but I promise it’s well worth it and still possible to eat fantastic meals!
As a person who was terrified of red meat and butter for the longest time, this was NOT an easy transition for me. I can even recall a year in college when I refused to eat any red meat. During my early 20s, I consider myself to have been quasi-vegetarian, avoiding meat most of the time except the occassional fish fillet or chicken breast. Never having been one to participate in fad dieting, changing my entire way of eating was a lot to ask. But, after fifteen years of dealing with polycystic ovarian syndrome and a host of other problems as a result of this serious hormonal imbalance, I began my quest for answers. After reading Nourishing Traditions, recommended by my brother-in-law, everything started to make sense. At that point, I started researching even more intensely and began to put together the pieces of my health puzzle. It took quite some time for me to internalize all of this new information that discredited nearly every nutritional certainty I had ever believed in. After months of researching on my own, I realized that while my personal health issues definitely had a genetic component to them, they were most likely being exacerbated by what I was putting inside of my body. Slowly, I began to eliminate all of the foods I mentioned above and focused more on whole protein and fat sources. I now regularly eat eggs, raw milk, coconut oil, pastured butter, nuts, homemade stock, lots of meat/poultry/fish (including red meat!), vegetables, and fruits and I’m not fat nor have I gained any weight since changing my diet! In fact, I've unintentionally lost about 20 pounds all while managing to maintain and strengthen my muscles. Since adopting this lifestyle six months ago, I feel healthier and, more importantly, I KNOW I’m healthier. The chronic headaches and migraines that I formerly accepted as "part of life" have now disappeared. I no longer catch every cold, flu, or virus that comes near me (acutally, I haven't been ill at all since changing my eating habits). My stress levels have decreased drastically and many of my friends and family have even noted how much more laid back I seem to be. I have more energy. I’m happier. And - the most significant sign of my improvement – I’m now having regular monthly cycles. As a woman who had always been told she was infertile, this is a major victory and quite an emotional turning point for me.
Just to clarify, I’m not advocating that this diet will “heal” your disease or make all of your problems go away. I’m simply stating that eating a Paleo diet will most likely make you feel better and help to eliminate many of the ailments we’ve come to accept as normal in today’s society. As your immune system is strengthened by eating nourishing foods, your body will begin to repair itself, become less susceptible to viruses, and will be better equipped to protect itself from future illness.
Obviously I'm a big fan of the Paleo diet, but I also believe there are so many advantages to eating local, organic, and pastured food whenever possible. If making the change to a Paleo diet is something that seems a little "out there" or you simply don't agree with the general principle of it all, then I'd strongly suggest that you look into replacing more conventionally grown/raised produce and meat with better quality food whenever possible. It makes such a big difference in terms of what your body is able to get out of the food and it also tastes lots better!
On a side note, I’d like to point out that I generally don’t like labels, particularly when referring to dietary habits. I think it creates unnecessary pressure to adhere to “the rules.” I refer to my diet as Paleo even though I choose to eat raw dairy products and a select amount other foods that aren’t normally considered "Paleo." I eat what I know is most beneficial for my body based on research and also take into consideration how my body reacts to certain foods. And, of course, I have personal taste preferences that also shape my eating habits. Since most people consider the Paleo diet to be a lifestyle as opposed to a fad diet, there is inevitably a lot of tailoring that happens. It’s important to stay in tune with your body and know which foods cause reactions and are generally lacking in nutrition, and then make a conscious effort to keep them out. When I do treat myself to something that may not be on my list of most nutritionally dense foods, I don’t beat myself up about it. This isn’t a diet to lose ten pounds in a month, so just because I ate some ice cream doesn’t mean I’ve totally strayed from the plan. Our culture today is so strikingly different than it was even one hundred years ago, so part of the challenge is adapting this lifestyle to modern living. Keeping that in mind, I usually don’t plan on eating cheat foods and when I do, I tend to eat way less than I did a year ago… Probably because I’m not addicted to them anymore!
I have acquired TONS of information from why gluten is so hard to digest to where to find grass-fed burgers in Denver and how to incorporate Paleo principles into everyday cooking. Honestly, with all of this information bouncing around in my head, I’m getting a little overwhelmed! While I’ve found most of my friends and family are interested in learning about nutrition to some degree, I get the impression that they don’t like hearing about it as much as I like talking about it :). I need a parking place for all of this information as well as a healthy outlet in which to express myself. I love cooking, I love researching, and I love writing, so this just makes sense. This is where I will let it all out and hopefully make some new friends along the way.
Thanks for taking the time to read all of this. I hope you'll join me on this journey and, of course, feel free to drop me a note anytime!
P.S. For all you “non-Paleo but still health conscious types” out there – you’re totally welcome on my blog! We don’t discriminate. I’ll have bunches of information about organic food, local restaurants, exercising, the environment, etc. Welcome :)
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