Building Habits

"You must do the thing you think you cannot" -Elinor Roosevelt(yeah, yeah, I know my form's not perfect in this pic...part of building a habit is learning ...and mancub took the picture before I got deep!  

Hi guys, I can't believe it’s already May! I've had so much fun for the month of April, it's great to know that things really do get easier with practice! I know now that I can do ANYTHING at all that I put my mind to, and that’s really nice feeling. It takes at LEAST 21 days to create a habit, and some studies say it’s as much as 60 days without fail for more complex tasks. It takes about four weeks to really see changes in your body from diet and exercise, so keep consistent and keep having fun. I’m seeing the biggest changes in my body with clean diet and meditation for stress reduction… More on that tomorrow when I unveil May’s goal! 

I overhauled my nutrition almost exactly a year ago. I went from eating processed junk and sugar daily to eating nothing but organic whole foods including meat, veggies, fruits, eggs, oils and nuts. It was hard at first, but it’s become habit now, and I don’t even think about eating clean most days, it’s just what I do. I know that I feel better when I take care of myself, and my attitudes and priorities have really changed in this year. Why would I feel lethargic and unfocused if I didn't have to? When I listen to my body it tells me exactly what I need and we are a great team.


In March I focused on growing my own food and I’m now in the habit of watering my plants daily and planning to plant more. (There were a few casualties in the process of creating that habit…oops). I can’t wait to see my grocery bills go down when I have organic produce growing in my backyard!

In April I've worked on meditating every night and exercising every day. These are both complex goals for me because they relate to a bigger goal of time management and learning to say “no”. I catch myself procrastinating, then feeling SO amazing after I do it. I have never once regretted being mindfully present, sitting in silence, or working myself hard. It’s an amazing way to relieve stress, and I’m planning to keep at these daily for as long as it takes to become habit.


One habit that I can say has stuck, is working small movements into my day. I raised my work space into a standing desk, and I do lunges and squats while I type. I do a minute or two of planks in the kitchen while my food is cooking. Triceps dips on the kitchen counter, and I can squeeze in 100 kettlebell swings while my coffee is brewing in the morning. I’m getting stronger every day and really enjoying feeling more grounded and strong. Although I've been meditating off and on for most of my adult life, it's really been a challenge this month. I've been going through some really tough things in my personal life, but staying in the present and feeling my own inner strength has been so freeing. My mental energy is on the rise, I'm sleeping better and just feeling at peace. I wish I could show you before-and-after pictures of my psyche and my chakras. Here’s a comparison shot of how my body has responded to new habits.

Before: May 2011, already down 10 lbs after one month eating clean paleo diet. After: April 2012, down 40lbs and maintained 6 months.

Thanks to everyone who is reading and following along with me at home. I love being part of a community that pushes each other to grow. Shout out to my friends in the International Paleo Movement Group on Facebook… without you guys none of these habits would be possible, and I wouldn't be striving for new challenges (brewing my own Kefir, making cosmetics, and all natural cleaning products!!)


Here's a few of my favorite sites for FREE workouts you can do at home, and meditation techniques for beginners. 

• HIIT workouts in under 20 mins with Zuzana Light (formerly of BodyRockTv)

• 16-Days of Beginner CrossFit Workouts You Can Do From Home

• Netflix also has tons of Crunch workouts on instant streaming. 

• 108 Meditation Techniques

• Basic Chakra Introductions and opening meditations

Mango Banana Coconut Pie

This was super easy to make and tasted great.  And with such minimal ingredients and no sugar, I’ll totally look the other way if you want to eat it for breakfast ;)  

Crust:

One bag (about two cups) sliced almonds

2 mejool dates (pitted)

¼ cup virgin coconut oil

1 tsp vanilla

1 tbs cinnamon

Place, almonds dates, vanilla and cinnamon in a food processor and grind until fine. Melt coconut oil by heating the jar in warm water. Mix coconut oil into the nut mixture. Press the mixture into a pie plate about for a  standard raw crust can be used for any kind of raw pie.  

Filling:

2 ripe mangos sliced

4 bananas

1 ½ cup unsweeted finely shredded coconut.

Place bananas and mango into the food processor or blender. Mix coconut flakes for a thicker consistency and pour into crust. Top with coconut shreds cover tightly to prevent the fruit from turning brown. Freeze one hour before serving, the fruit filling will set up a bit. It’s best to assemble and serve this quickly, because it will lose it’s gorgeous color. (my pictures show the not so beautiful result)

If desired, top with coconut milk whipping cream. 

5 Ways to Love Yourself Right Now

      

1. Stop Negative Self Talk

I want you to REALLY understand the power of your own self talk. Just hang for a few minutes in that space between your thoughts and listen. We all have this little voice in our heads that rambles incessantly. What’s yours saying? Your body can hear it at the most cellular level. When you work out to punish yourself because you don’t like what you see in the mirror, your body releases the stress hormone cortisol, which raises your blood pressure, inhibits your immune system, and tells your body to go ahead and hold onto that fat around your abdomen. When you obsess over some unrealistic perfect body image, you create a self fulfilling prophecy because you've already conceded defeat. Knock it off! When that incessant voice tells you your thighs are too lumpy, just smile and notice what’s happening. In our culture we are conditioned to constantly compare ourselves to others, even when we know we are each different and have diverse strengths. How silly of us.

2. Speak kindly to yourself.

When you love yourself unconditionally, just as you are in this moment, your brain immediately releases endorphins which boost your immune system, lower depression and send messages to all of your organs to do what they do best. Your thighs are powerful; work them because you know how good it feels to dance, hike and jump. Whatever you do, do it out of love for yourself. Strive for a goal because you know how great you’ll feel, not because you’re unsatisfied with the body you have today. It’s a small shift in consciousness that has immense ripples of effect throughout your body. It’s great to make progress towards goals, but be kind to yourself along the way.

3. Practice accepting others.

Try to remember that we are all human. We are all connected to each other and the earth, and the way we treat each other matters. We each wake up in the morning and do the best we know how to do. We all have vices, goals, ambitions and insecurities. Have you ever noticed how everything seems more possible with kind and supportive friends in our lives? Do someone a favor and give the gift of kind acceptance. It’s ok if you disagree with someone’s life choices, just accept them as a fellow human being on a journey. This small gift, practiced often will come back to you ten-fold. Empowering others is great for your heart and when you accept others, it’s easier to accept yourself.

4. See the media for what it is.

“You are perfect right now, just as you are” is a terrible sales slogan. Instead, advertisers make millions off of making people feel inferior. You’re almost perfect, but Red Bull will give you wings. You need the shake weight to tone those weak arms, creams to get rid of those wrinkles, new jeans might help you fit in with the hip crowd (You’d obviously never get invited to the party in those jeans you have on). It goes deeper than consumerism. American culture is so heavily steeped in patriarchy that both men and women are constantly objectified and reduced to simplified images of sexuality, masculinity, and function. You don’t have to watch media long to notice that human bodies are constantly being used to sell a product, cut down, criticized, photo shopped or worshiped. Every week some star is praised for losing weight, then slammed for losing too much weight. Our culture is one of materialism that drives many into a frenzied chase for the next best thing. Don’t get sucked in to the unrealistic ideas that are constantly crammed down your throat. You are much smarter than they give your credit for.

5. Don't wait for people to support you; inspire them to join you.

Whatever your goal is, there’s a reason why it’s yours. You’ve probably put some time and energy into getting fired up and moving. Your friends and family might not know, care, or understand your goals. If your husband doesn’t want to sell everything and live in a yurt somewhere so that you can live off the land- don’t be discouraged. Plant your garden with enthusiasm and show him how awesome it is to harvest food for dinner that you’ve grown. You have the passion and enthusiasm to support yourself in your dreams, and when you take the plunge and don’t let anyone stop you, it’s so inspiring that you just might be surprised at who jumps on the bandwagon with you.

Imagine your next office potluck or family gathering. You’ve got the choice to feel unsupported or inspiring.

You could refuse to eat any of their inferior food because it doesn’t meet your needs on this new “diet”. You could pick at the salad because it's got croutons, and pout or even complain that no one supports your new lifestyle. You could try to explain that fasting is perfectly healthy and you feel perfectly satisfied with that tea- to people who are becoming further concerned about your attitudes towards food. But just last year you were joining the fun and feeling fine, now this “whole new you” is a bit of a drag. They simply don't understand why you're acting like such a neurotic freak and you aren’t helping the matter by acting like a neurotic freak!

Or, you could glow as your walk through the door with your latest magnificent dish. You could offer up an amazing creative salad, some delish treats, fresh fruit or deviled eggs. You could be hearing "you've outdone yourself again" and “how do you do it?” Go ahead and gush about how great you feel, how satisfied you are and why you'll never go back to eating food that doesn't make you feel fantastic. Tell them about your garden. You are clearly happy, healthy and excited about life, and that enthusiasm is contagious.

If you're like me, the second party sounds way more fun for everyone! Don’t wait around for others to support your goals. Follow your dreams, be the change you want to see in the world, and just keep putting one foot in front of the other: you might really surprise yourself!

xoxox

We Don’t Stop Playing Because We Grow Old; We Grow Old Because We Stop Playing

When was the last time you ran as fast as you possibly could, arms waving wildly in the air, with an open mouth smile on your face? Played red light green light? Did a cartwheel?

My six year old is my guru in a lot of ways, but one of the most important lessons he’s taught me is this: All things worth doing can be fun with the right attitude.  If life’s not fun, you’re doing it wrong. Blood rushing to your head when you’re upside down makes you just a little high. Winning a race feels good, but playing for hours with your friends on a clear night until the street lights come on can’t be replaced by any ribbon or trophy.

Another plus: studies show that laughing boosts blood flow, immune systems, lowers blood sugar levels and helps you to sleep better!

April's goal is to move more, in fun ways without boredom, resentment or procrastination. Here’s a few fun ways to get our bodies moving, no gym fees necessary and no waiting in line for the never-ending cardio train. Have fun, and post pictures on the fb page if you doing something crazy! 

·            Hula hoop for as long as you can, then try to beat your time.

·            Jump on a small trampoline during TV commercials. Better yet turn off the TV and play! 

·            Go for a bike ride: as fast as you can, without hands, standing up.

·            Dance around the house: in heels.

·            Practice your handstand against a wall.

·            Have some wild sex! (don't post those pics on fb)

·            Jump rope.. but do it with a friend and sing rhymes like Miss Mary Mack.

·            Race with your kids, play tag in the backyard.

·            Play one on one or tag football in the park. 

·            Swing on the monkey bars, go knees to bar on the high bar, ride the zip line and jump hopscotch.      


        Go ahead: frolic, cavort and horse around....I dare you! 

"I run like I did when I was a kid, because that's the only way it's fun" -Pheobe