"You only eat for 8 hours of the day!?" - This is a question we get asked quite often, my husband and I, when we tell people about how we use Intermittent Fasting as a daily part of our healthy lifestyle. We likely bore our friends and family to death with how much we encourage other's to try it for themselves, but that's because we are both so happy with the results it has given us and the self control it has taught us. It's made a world of difference in our ability to maintain or lose weight, allowing us food freedom, enhancing our energy during intense work out sessions, and, above all, has given us something to share together on a daily basis: whether we're whining to each other when the before-noon-hunger kicks in, or keeping each other in check when the 8-o'clock-cut-off rolls around, we're in it together. But, since I can only speak for myself, I'll share some of the reasons Intermittent Fasting has been such a wonderful thing in my health journey.
If you've read previous blogs of mine, I'm no stranger to food "issues". I've experienced it all; barely eating, binge eating, being wildly restrictive, being care-free then guilt ridden, calorie counting to cutting carbs, every diet fad out there from Paleo to the more medically suggested FODMAP - there was one common thing with any and everything I tried: nothing lasted. I felt deprived, my gut was always a mess, my - ahem - monthy friend was all out of whack, and my moods were all over the place. Intermittent Fasting has freed me from all of this. Here's why:
My only restriction now is time: I wait until at least noontime to eat. Those first few weeks of adjustment were tough, but once my body was used to my new eating schedule, things became "normal" and my hunger wouldn't show up until close to noon. This was also a much needed lesson that it's okay to feel a little hungry, rather than reaching for a snack at the first little tummy-rumble. In fact, this short window where hunger lets itself be known is nearly a reward in and of itself; I know I feel this way because I am being successful in my commitment to fasting, and it gives me time to really evaluate what I'd like to eat to break the fast. What am I in the mood for? Is is the day before a long run where I need to amp up the carbs, or am I recovering from a hard work out and would benefit from something higher in protein? By the time I feel hungry, tune into what my body's needing, and make myself a nourishing meal, it's noontime and I am more appreciative for food than ever. And the best part? Once your 8 hour window begins, you can eat however much you want. Now, with that said, if you choose to binge on candy and fast food in your 8 hours, you're not going to experience the good-feels of the added energy, healthier digestion, and better functioning metabolism, but both my husband and I made it through the holidays enjoying our pies and beverages all while maintaining/losing weight. Plus, our bodies appreciate routine when it comes to eating, so eating at the same time every day is how it aids digestion and boosts your metabolism - a big part of why this form of fasting can be successful in weight loss.
Intermittent Fasting has played a major role in my exercise. Previously, I used food and exercise to piggy back off of one another: I'd overeat knowing I could run it off the next day, or I would exercise excessively in order to "prepare" for an indulgent night out. This was an endless cycle that always left me feeling guilty. I'd be out there running on a beautiful day, but my mind was only thinking about those extra spoonfuls of peanut butter. Or, I'd be treating myself to a delicious dessert, only to be mentally calculating the calories I'd need to burn the following morning. None of this was enjoyable. I was taking the pure experience of food and exercise away from myself and replacing it with numbers, calories, and bad energy - energy that would then spread into the lives of my family, who definitely did not get the best of me at times. When you feel bad about the choices you make, you harvest that guilt and have little control over when it presents itself. I felt like I was always chasing after that next long run or that next indulgence, and never allowed myself to be present, let alone enjoy whatever it was I was doing. Fasting has given me that power back. Since I have to wait to eat, I appreciate my food all the more. And, since I know I stopped eating at 8:00 the night before instead of getting sucked into a binge eating snack fest, I don't feel the need to over exercise, which leads me to the next piece of freedom Intermittent Fasting has given me: guilt free rest days.
This may sound ridiculous, but after chatting with several friends and athletic clients alike, I'm not alone: rest days are tough. I feel antsy, I'm ravenously hungry to make up from my non-resting days, I am more careful with my food and drink intake knowing I wouldn't be burning anything extra that day, and those feelings bring around a Lauren that no one wants to be around. Before fasting, I would snack well into bedtime. The cycle went something like this: I'm hungry after dinner so I make a little snack, but that snack wasn't satisfying so I make a little more, and now even though I may be getting full, I'm simply enjoying eating, so then I play a mental game with myself that justifies any extra eating I do as long as I add on miles to my run the next morning, which notoriously lead to a 3rd bowl of cereal or several handfuls of nuts, seeds, chips - you name it. I would let myself get out of control by controlling my exercise. And, as you may have guessed, it never left me feeling good. I'd go to bed so full I could burst, and my run the next morning was groggy and anger-filled. No good, people. And, because this happened often, rest days did not. Fasting broke that cycle, and the negativity that came along with it. As long as I eat within my 8 hour window, I don't feel guilty about dessert after dinner or an after dinner snack. I no longer go to bed feeling full, but satisfied. When I wake up in the morning, my first thought is no longer "ugh, what/how much did I eat last night" and because of that, rest days are tolerable. If I'm sore, extra tired or have a busy day of work ahead of me, I no longer have to think of my exercise in terms of food - I go ahead and take the day off, guilt free. Lucky for me this is a self-rewarding discovery, because after incorporating more regular rest days into my routine, I am suffering from less injuries and performing at my best. Another thanks to fasting since it puts you into your fat burning zone much faster, which is your body's best fuel and energy source.
Of course, there is no such thing as perfect. We have our days where we are out on dates and eat past our "eating time" because it would be pretty lame to not eat the dessert we ordered just because it arrived past 8 o'clock. Or, the day before or after a long run I typically skip fasting to make sure I'm getting in enough calories to fuel/recover. And of course there are family gatherings and holidays where we may eat a little early or a little late, and we let those days go. But I would say that in our time spent fasting, we stick to it strictly about 90% of the time. The best part is that we do so because we really want to, not because we feel we have to.
We have been consistent with Intermittent Fasting for nearly 8 months now. When I first began, I never expected it to be something I did permanently - I just figured I'd give yet another food thing a try, and eventually end up back in my over-eating over-exercising habits. This experience has been truly eye opening. It's totally my "ah-ha" moment, where I think to myself "this is what people mean when they say 'it's a life style, not a diet'". Now I get it. Better yet, now I feel it. That -ahem- monthly visitor that used to be more like a yearly visitor now pops in on a regular basis, my moods feel more stabilized with consistent eating and exercise habits, my work outs have felt incredible, and I feel that for the first time since I can remember, I have a healthy relationship with food. That, above all, is why I will continue to make this my lifestyle. I enjoy the daily challenge of waiting to eat, I love the ability to tune into my body's needs, I appreciate the fact that, other than time, there are no "rules" to follow or food groups to eliminate, and I really enjoy sharing this experience with my husband.
Monday, April 23, 2018
Tuesday, January 23, 2018
I Have This Problem
"Don't take it personally" - it's a phrase that gets thrown around when someone tends to overreact to something that someone else has done. And, it's right up there on the middle-finger scale along with "so what?", "who cares?", and the Frozen-famous "let it go". When we hear these things after reacting to a situation, they can be easily interpreted as hurtful, all while you're waving your arms in temper tantrum form yelling "hello!? I care! I am personally offended and screw you for not caring!"
It's a shitty feeling. You are left feeling offended, unheard, and still pissed off about whatever caused your initial reaction, all while everyone else looks on wondering why the hell you're so worked up.
Well, let me tell you a little story (or two) about how I was able to identify my problem; that problem, as you likely guessed, was taking everything personally.
Let's start with freaking phones. Backstory: my mother way always on the phone when I was growing up. Her phone calls rolled from one to another, from friend to sibling to client. At home, in the car, at the mall, I felt like it was one big waiting game for her to end the call and pay me some attention. Now as an adult with my own family, I make a serious attempt to lose my phone when I'm home with my daughters or spending time with my husband. This makes me feel good. I'm somehow healing that inner child who craved attention by being able to give that to my own kiddos. What I do have a hard time with, however, is when someone else is on their phone. I never knew why this bothered me so much, but I could literally feel my blood boiling if my husband wanted to browse Facebook while we were all sitting around, or if a friend whips out their phone during a dinner party to check in with social media. That little Lauren inside was throwing a temper tantrum screaming "pay attention to me! put your goddamn phone away!" And then there was adult Lauren on the outside, who bit her tongue, let her blood boil and cool back down, and move on unaware of why these feelings were occurring.
I can tell you why: I took it personally. Every time my husband took out his phone, I interpreted it as one big F.U. While he's thinking nothing of it, I'm mentally creating a dialog for him that sounds something like this "you're not important enough for me to pay attention to you so I'm going to be on my phone instead". Now, I'm upset. I'm fighting to not say anything to avoid an argument. Who wants to be the nagging wife who tells her husband when he can or can't be on his phone? He's a grown man. But I'm over here with all the needs of all the attention like a toddler. Me, me, me! So, like your cliche therapy kid with mommy-issues, my childhood comes bubbling up, and cascades into my marriage without my permission. My burst of anger about his phone use comes out of left field in his eyes. Now we're both upset and there's no real understanding on either part; he doesn't see a big deal with a few minutes of phone browsing, and I'm feeling emotionally hurt by it.
It took the recognition and ownership of taking it personally for me to pump the brakes and view this in a new light. Sure, I can blame childhood neglect, but blame doesn't solve anything - taking responsibility does. It can be my mother's fault that I feel this way, but it's my responsibility to claim ownership of my feelings and reactions. It's easy to sit back and point the finger. I could cross my arms, say that this is the way I am because it's ingrained in my upbringing and I'll forever be sensitive about this subject so screw you, you, and you. Or, I can recognize that this is a daily, shitty problem, and that I have the power to address it. And, addressing it is anything but easy. It's uncomfortable, it's messy, it's raw and honest, it's painful...but, it's also empowering, liberating, freeing, and opens communication, ground for growth and understanding. My husband and friends now recognize why this is such a sensitive thing for me, and I can remove myself from their phone equation; it has nothing to do with me whatsoever.
Taking things personally messes everything up. Realizing where my phone-sensitivity came from opened many more doors where I could apply anger, jealousy, and feelings of inadequacy right back to the source of taking things personally. Just because some family members are gifted with free kid care doesn't change the fact that my husband and I barely see each other in order to avoid constant baby sitters - but I chose to be angry about it by taking it personally. Just because some friends have their kids involved in endless activities doesn't make me a bad mom for limiting our daughters to gymnastics, but I chose to feel inadequate because I took it personally. I've been able to pin-point so many negative emotions towards other people and situations that all come back to, you guessed it, taking shit personally.
In my life through dozens of situations, I've had people tell me to forget about it, to move on, to not let it bother me - and it wasn't until I woke up to the damage I was doing myself that I could truly appreciate what they were telling me. It's not that I was wrong for being upset, or that my feelings were invalid; it's that I was creating my own inflated problems by projecting childhood fears, wants, and needs into these situations in my adult life. Identifying where this inner pain was coming from loosened the grip on my reactions. I can now let people "do them" while I "do me" and be at ease with it.
So, with that, I encourage you to dig deep. Ask yourself why you're so upset with this person or that situation. I bet somewhere in there, if you go deep enough, you'll find some aspect where you feel offended because you're taking it personally. Don't take it personally. So what. Who cares. Let it go.
It's a shitty feeling. You are left feeling offended, unheard, and still pissed off about whatever caused your initial reaction, all while everyone else looks on wondering why the hell you're so worked up.
Well, let me tell you a little story (or two) about how I was able to identify my problem; that problem, as you likely guessed, was taking everything personally.
Let's start with freaking phones. Backstory: my mother way always on the phone when I was growing up. Her phone calls rolled from one to another, from friend to sibling to client. At home, in the car, at the mall, I felt like it was one big waiting game for her to end the call and pay me some attention. Now as an adult with my own family, I make a serious attempt to lose my phone when I'm home with my daughters or spending time with my husband. This makes me feel good. I'm somehow healing that inner child who craved attention by being able to give that to my own kiddos. What I do have a hard time with, however, is when someone else is on their phone. I never knew why this bothered me so much, but I could literally feel my blood boiling if my husband wanted to browse Facebook while we were all sitting around, or if a friend whips out their phone during a dinner party to check in with social media. That little Lauren inside was throwing a temper tantrum screaming "pay attention to me! put your goddamn phone away!" And then there was adult Lauren on the outside, who bit her tongue, let her blood boil and cool back down, and move on unaware of why these feelings were occurring.
I can tell you why: I took it personally. Every time my husband took out his phone, I interpreted it as one big F.U. While he's thinking nothing of it, I'm mentally creating a dialog for him that sounds something like this "you're not important enough for me to pay attention to you so I'm going to be on my phone instead". Now, I'm upset. I'm fighting to not say anything to avoid an argument. Who wants to be the nagging wife who tells her husband when he can or can't be on his phone? He's a grown man. But I'm over here with all the needs of all the attention like a toddler. Me, me, me! So, like your cliche therapy kid with mommy-issues, my childhood comes bubbling up, and cascades into my marriage without my permission. My burst of anger about his phone use comes out of left field in his eyes. Now we're both upset and there's no real understanding on either part; he doesn't see a big deal with a few minutes of phone browsing, and I'm feeling emotionally hurt by it.
It took the recognition and ownership of taking it personally for me to pump the brakes and view this in a new light. Sure, I can blame childhood neglect, but blame doesn't solve anything - taking responsibility does. It can be my mother's fault that I feel this way, but it's my responsibility to claim ownership of my feelings and reactions. It's easy to sit back and point the finger. I could cross my arms, say that this is the way I am because it's ingrained in my upbringing and I'll forever be sensitive about this subject so screw you, you, and you. Or, I can recognize that this is a daily, shitty problem, and that I have the power to address it. And, addressing it is anything but easy. It's uncomfortable, it's messy, it's raw and honest, it's painful...but, it's also empowering, liberating, freeing, and opens communication, ground for growth and understanding. My husband and friends now recognize why this is such a sensitive thing for me, and I can remove myself from their phone equation; it has nothing to do with me whatsoever.
Taking things personally messes everything up. Realizing where my phone-sensitivity came from opened many more doors where I could apply anger, jealousy, and feelings of inadequacy right back to the source of taking things personally. Just because some family members are gifted with free kid care doesn't change the fact that my husband and I barely see each other in order to avoid constant baby sitters - but I chose to be angry about it by taking it personally. Just because some friends have their kids involved in endless activities doesn't make me a bad mom for limiting our daughters to gymnastics, but I chose to feel inadequate because I took it personally. I've been able to pin-point so many negative emotions towards other people and situations that all come back to, you guessed it, taking shit personally.
In my life through dozens of situations, I've had people tell me to forget about it, to move on, to not let it bother me - and it wasn't until I woke up to the damage I was doing myself that I could truly appreciate what they were telling me. It's not that I was wrong for being upset, or that my feelings were invalid; it's that I was creating my own inflated problems by projecting childhood fears, wants, and needs into these situations in my adult life. Identifying where this inner pain was coming from loosened the grip on my reactions. I can now let people "do them" while I "do me" and be at ease with it.
So, with that, I encourage you to dig deep. Ask yourself why you're so upset with this person or that situation. I bet somewhere in there, if you go deep enough, you'll find some aspect where you feel offended because you're taking it personally. Don't take it personally. So what. Who cares. Let it go.
Monday, January 1, 2018
2017 Lessons
2017 taught me a lot about suffering. Suffering is a necessary component of human existence in order to create a life of happiness. The same way "you can't get something for nothing", you can't know real happiness until you discover just how much you are willing to suffer for it, how much pain you will endure for it, and how hard you are willing to work for it. Because, as Mark Manson says in his book The Subtle Art of Not Giving a F*ck, "who you are is defined by what you're willing to struggle for", and 2017 has taught me just that.
First and foremost, my marriage. It's easy to get lost in the waves of daily life; the endless sea of work schedules, house work, children's activities, exercise routines, and friendship balancing. If you don't physically chisel out time in those chaotic schedules to prioritize each other, it's easy to leave one another behind. It's even easier to resent the downward spiral as you watch the space between you grow further and further. And, instead of exposing your feelings and solving the problem, your anger, fears, and emotions keep you from taking action and suddenly you wonder where you stand. All of the "what if'" and "what else" questions come into play, and instead of taking the time to open up, problem solve, put in the work, and move forward, you shut down, you check out, and everyone loses. 2017 taught me that this never has to be an option; that any suffering, any struggle or pain in your marriage is worth the fight, worth those uncomfortable emotional conversations, worth risking it all to be so raw and open and honest that it's like you're meeting each other for the first time all over again - only new and improved and with so much more love and compassion. I thank 2017 for all the tears that have lead us to so many more laughs.
And then, there's alcohol. I have struggled for years with my feelings about drinking, because it's something I truly enjoy - however, I come from a family that struggles with the addiction of alcohol, and this history has put a certain amount of stress and anxiety into every glass of wine I pour. I was constantly comparing myself to others, whether it was friends who have a drink or two nightly, or those who only drink on weekends. I tried just having wine with dinner, and then having none at all. It wasn't until I was able to stop fighting against who I wanted to be or thought I should be when it came to drinking, that I could accept certain things about myself that loosened that grip of anxiety associated with it. First, I enjoy having a few drinks when I do decide to drink. I enjoy that warm, relaxed, silliness you get on that 2nd glass of wine. What I didn't like was the guilt I created with it. I wasn't drinking simply because I liked the taste - like my husband does with his fancy IPA's - and I questioned whether or not this was family history repeating itself. Every sip I took of that 2nd or sometimes 3rd glass of wine, I debating pouring right back into the bottle or down the drain. I took away that relaxed enjoyment because I was encasing that moment in a bubble of stress. Holding myself to certain "drinking days" didn't help, because there are plenty of Wednesday's where a glass of wine sounded divine, and plenty of Saturday's where I wasn't in the mood. So, I decided to remove the restrictions by adding some guidelines; I only drink 1-2 days a week when I am in social settings or sharing a night with my husband, I never drink when I'm out with my kids (which has resulted in a few sober New Year's Eve parties - a challenge I gladly accepted), and I only ever drink if it's coming from a place of enjoyment - not stress, anger, or any negative associations. I also like to check in with myself here and there and give myself weeks off, partially because I know it's good for my body and partially to check in with the addiction side of my genes. It's a balance I have found by checking in again and again with myself, being aware of my own habits, and using that sense of awareness to move forward with a struggle that has had great power over me.
And, of course, there's always the food. The food struggle is always very real for me, as it has been since my teenage years. Since the birth of our 2nd daughter over 5 years ago, I have gone through every elimination diet there is to offer, and been strict enough with my eating habits to bring my own food to family gatherings and even my cousin's wedding (where I was in the wedding party, eating my organic sweet potato and chicken out of the Tupperware I made my mother carry around with her). I thought this was making me feel good; that I was meal prepping and honoring my body by being this extreme with my food choices, when really I was adding more anxiety not only to my life but to those who had to have me as a guest. Family members never knew what to cook for me and took offense when I brown-bagged it. My kids were always thoroughly disappointed when I wouldn't taste their dessert of choice when going out to eat. And my husband and I were never the type to share meals because I couldn't have an exact breakdown of the ingredients in what he ordered. This "healthy" lifestyle became less about health and more about control. What I learned was that by controlling every little morsel that touched my lips, I was missing out on amazing opportunities. I was missing moments, missing the ability to create memories, I was missing out on the enjoyment. I wasn't a part of the family dinner despite being at the same table. I couldn't talk about how my taste buds exploded when I tried someone's famous meal, and I was certainly not the one you asked to go out for dessert with because I probably wouldn't order any - and would refuse the bite you'd offer me, too. So, 2017 taught me to cut the shit and eat the cake. I can eat healthy all I want on a day-to-day basis, so some lasagna at a party won't kill me. I gladly taste my kids treats now simply to share their sugary enjoyment - and to teach them that the best things in life really are shared. As a result, holidays and social gatherings are much more enjoyable - for me and everyone around me. I am thankful for experiencing these food struggles so that I can move forward with enjoyment and ease in 2018.
So those are my big ones. My 3 biggest struggles of 2017 that tore me up enough to create enormous change. I can have the happy marriage I choose, I can have those extra glasses of wine without anxiety, and I can eat in a healthful manner without being a total control freak. I had to learn a lot about myself in order to get here, because without knowing my own needs, my own abilities, and my own habits, none of these changes would have been possible. The struggle never ends, and to quote Mark Manson yet again, "happiness comes from solving problems...to be happy we need something to solve. Happiness is therefore a form of action...problems never stop; they merely get exchanged and/or upgraded". I look forward to the problems 2018 gives me to solve.
Sunday, December 31, 2017
Tools For A Successful Resolution
Ah, New Year's Eve. A time where the last 2 months of binge eating and drinking is justified by filling the future with pinky-promises of food restrictions, less alcohol, and strenuous work outs. I guarantee that the majority of us enter the New Year feeling bloated, hung over, guilty, and self loathing. We pinch our thighs, skip breakfast, kill ourselves on an elliptical, and make a hearty spinach salad for lunch. We're cranky because we're feeling deprived, we're depressed because we're harvesting guilt, we may hate how we look or how we feel - or both, and every step we make going forward comes from this anger we've just created. But what if it didn't have to be this way? What if we could enjoy the holiday indulgences, eat the extra desserts, have the extra drinks, and move on merrily into the New Year with nothing but memories of our taste-buds exploding over eggnog, and our minds a little fuzzy from the fun? It's possible, people.
Instead of looking back on the holidays with guilt while staring at that slightly higher number on the scale - get over it. Life is for living, holidays are meant to be enjoyed, and in our society, a big part of that enjoyment is the food and drinks that come along with the friends and family. I bet every bite you had was amazing and every buzz you felt was worth it. Embrace the memories, and move on.
Instead of diving into a world of food cut-backs and work out routines, pump the brakes. I challenge you to spend January doing just one thing: accept who you are, for where you are. You are simply you right now; not the you 3 months from now once you're "back on the wagon", not the you after accomplishing this or that - you are only you for who you are in this very moment. Maybe this "you" isn't the ideal weight, or a picture of health, or prioritizing things as you wish, but you can't define yourself based on who you want to be, you can only be who you are, for where you are. The same goes for looking back; you can't define yourself by someone you used to be, either. Maybe you used to be in better shape, or in a healthier relationship, or in a more successful place, but none of those things define who you are right now. Taking the time to stop and accept allows you to acknowledge the past for what it was - a lesson - and create a plan for the future that leads you to a happier, healthier life that you're actually excited to pursue. This will be the key to your ultimate success, because it comes from a place of positivity and self worth, rather than self loathing and guilt.
Next, spend February planning. Know yourself enough to know what plans you will have to set in place in order to be successful. Do you want to work out more but need motivation? Splurge on that personal trainer, or lock down a reliable work out partner. Are you self motivated but need to shake things up? Try a new class once a week for a month, or spend a little quality time with Pinterest looking up new work outs to execute. Need to clean up your diet? Know your triggers, write a grocery list, and meal prep. Just do it. Need to find the time to do more of what you love? As the saying goes, we have time for what we make time for. Prioritize your daily routine and see what things you can eliminate or cut down on. (For me, that change was cutting back on reading to make more room for writing. Ta-da!) Planning is key, but only if the plans you make are realistic to your wants and needs. Don't copy someone else's idea - they're not you, and not where you are. Your plans should excite you, motivate you, and keep you going. You're always in control of your habit formation, so keep changing it up and keep trying until you find the right balance for you. If you're always trying something new and constantly switching it up, you'll never be bored and you'll keep yourself on track, effortlessly.
And in March? Get to it. Put those plans into action and be your own boss. Try new foods. Push through new work outs. Plan dates with your spouse and kids - and pets! Make the time to read, write, nap, exfoliate, watch a movie under a fuzzy blanket, work more, work less...whatever your goals are they are only yours to crush. You only get out what you put in, so crush the hell out of them. 2018 is yours to navigate, so don't go into it hating yourself for your holiday choices. Enjoy, accept, reboot, and take action.
Monday, September 18, 2017
My Intermittent Fasting Journey
I am an extremest when it comes to my dieting. I've been known to cut out foods entirely and create anxiety and stress around them. I've done no dairy, no wheat, no soy, no sugar, and no alcohol. Some for weeks at a time, some for years. I've felt deprived, I've binged to try and fill a craving, I've restricted and overexercised, and I've made holiday gatherings and dinners out difficult. My mind was never at ease with food; I was constantly wondering if I was eating too much/not enough, mentally calculating the caloric intake of each meal, "saving" calories for dessert or drinks, and feeling controlled by it all. I am highly motivated early in the day to exercise and eat to my body's needs, and lose it as the day goes on. Though my over indulgences were still fairly healthy, like nuts, dried fruits, organic wine, dark chocolate, or homemade popcorn, it was the loss of control I hated. I felt that no matter what, I fell apart at nighttime. I had those snacks whether I was hungry or not; it was mindless. I would overeat, and then plan the next morning's work out accordingly. I harvested lots of guilt and stress around this, and it created a poor relationship with food. Healthy choices or not, I had a weakness, and it needed to be tackled. Intermittent fasting has done this for me.
What is intermittent fasting? There are a few ways to fast intermittently, but I stick to the 8/16 rule. This means I limit my eating to an 8 hour period of the day, and fast the other 16 hours. It's really not as bad as it sounds, because most of the fasting is done overnight. You can tweak the hours of eating to what best suits your lifestyle; for me, it's 10:00-6:00 - so basically, I eat breakfast a little later, and stop eating after dinner. This forces me to take on my biggest food challenge of unnecessary nighttime eating head on. The decision is made for me: no eating after dinner.
What are the benefits of intermittent fasting? First and foremost, it creates improved digestive health by giving your digestive system a break and the ability to empty out during the fast. Another major benefit is the significant increase in HGH (human growth hormone) levels, which helps to increase muscle mass and boosts the rate at which your body burns fat. HGH levels are known to enhance sleep quality and energy levels, which is why intermittent fasting is so popular among athletes. Other benefits include reduced cravings, reduced inflammation, weight loss, detoxification, and enhanced immunity. (Read more about the benefits and ways to fast here: https://www.mommypotamus.com/intermittent-fasting/ )
My journey with IF has been a challenge I am so enjoying, and in big part because my husband is on his own IF plan. It's been an amazing connecting point for us, and creates a closeness as we both battle on with our separate goals but with each other's support. We will check in with each other's fasting times to plan distractions during the fast and family meals during the feast. And, in having different goals, we are learning more about our own body's needs which causes us to drop the comparison to one another. My goal is simply to challenge my nighttime eating habit, and his is to cut weight for an upcoming competition, and therefore during our eating times, our goals differ from one another. I have to eat ravenously in order to get enough daily calories in, where he has the ability to skip a meal or skimp on snacks and eat when he's hungry, and is more strict about his beginning and ending times. I, on the other hand, have allowed myself the flexibility to still have calories in the form of drinks before or after my hours-fed (coconut oil in my morning coffee or hot cocoa with my kiddos at night).
It has been a freeing experience. It's a challenge to not eat when I'm hungry first thing in the morning, but rewarding knowing I can do it. And, in those 8 hours, I don't have to worry about the calorie count, how often I'm eating, how much I'm eating, whether I want dessert or a drink - as long as it's within that 8 hour window, I'm good. It's actually been a challenge to eat enough when I'm limited to hours-fed, especially where most of my daily calories used to come from those nighttime indulgences. Now, I'm not worried about loading up my meals with extra proteins or fats. I'm not worried about treating myself to afternoon ice cream with the family or snacking throughout the day. It has loosened the grip that food has had on me all these years, and I feel relaxed instead of anxious about it. It's created a silliness in my marriage as we countdown the hours until we can eat again, and drool over our next planned meal when we break our fast. And, most importantly, it's freed up my nights. No longer am I hurrying my girls off to bed so I can sit around sipping wine with my over-sized bowl of popcorn. That time now belongs to them. Bedtime has been more relaxed, we play more games, take after dinner walks, fall into the "ALL THINGS PUMPKIN" cliche of fall and bake like crazy. On my husband's nights off, we are creating healthier date night habits now that they are less revolved around food and drink. And, to battle another challenge, not eating after dinner allows me to embrace more rest days from exercise, because I no longer go to bed feeling guilty about late night indulgences or the need to "run it off".
Intermittent fasting has conquered so many food, health, and mental challenges that I have spent years battling. My stress has lessened, my parenting has strengthened, my marriage has a new skip in it's step, my exercising is done in a healthful manner, and my eating is controlled - without feeling controlled by it. It's a challenge for sure, but a challenge I enjoy. I wake up ready to battle, and go to bed feeling accomplished. Tweak the hours to your lifestyle, and give it a whirl!
What is intermittent fasting? There are a few ways to fast intermittently, but I stick to the 8/16 rule. This means I limit my eating to an 8 hour period of the day, and fast the other 16 hours. It's really not as bad as it sounds, because most of the fasting is done overnight. You can tweak the hours of eating to what best suits your lifestyle; for me, it's 10:00-6:00 - so basically, I eat breakfast a little later, and stop eating after dinner. This forces me to take on my biggest food challenge of unnecessary nighttime eating head on. The decision is made for me: no eating after dinner.
What are the benefits of intermittent fasting? First and foremost, it creates improved digestive health by giving your digestive system a break and the ability to empty out during the fast. Another major benefit is the significant increase in HGH (human growth hormone) levels, which helps to increase muscle mass and boosts the rate at which your body burns fat. HGH levels are known to enhance sleep quality and energy levels, which is why intermittent fasting is so popular among athletes. Other benefits include reduced cravings, reduced inflammation, weight loss, detoxification, and enhanced immunity. (Read more about the benefits and ways to fast here: https://www.mommypotamus.com/intermittent-fasting/ )
My journey with IF has been a challenge I am so enjoying, and in big part because my husband is on his own IF plan. It's been an amazing connecting point for us, and creates a closeness as we both battle on with our separate goals but with each other's support. We will check in with each other's fasting times to plan distractions during the fast and family meals during the feast. And, in having different goals, we are learning more about our own body's needs which causes us to drop the comparison to one another. My goal is simply to challenge my nighttime eating habit, and his is to cut weight for an upcoming competition, and therefore during our eating times, our goals differ from one another. I have to eat ravenously in order to get enough daily calories in, where he has the ability to skip a meal or skimp on snacks and eat when he's hungry, and is more strict about his beginning and ending times. I, on the other hand, have allowed myself the flexibility to still have calories in the form of drinks before or after my hours-fed (coconut oil in my morning coffee or hot cocoa with my kiddos at night).
It has been a freeing experience. It's a challenge to not eat when I'm hungry first thing in the morning, but rewarding knowing I can do it. And, in those 8 hours, I don't have to worry about the calorie count, how often I'm eating, how much I'm eating, whether I want dessert or a drink - as long as it's within that 8 hour window, I'm good. It's actually been a challenge to eat enough when I'm limited to hours-fed, especially where most of my daily calories used to come from those nighttime indulgences. Now, I'm not worried about loading up my meals with extra proteins or fats. I'm not worried about treating myself to afternoon ice cream with the family or snacking throughout the day. It has loosened the grip that food has had on me all these years, and I feel relaxed instead of anxious about it. It's created a silliness in my marriage as we countdown the hours until we can eat again, and drool over our next planned meal when we break our fast. And, most importantly, it's freed up my nights. No longer am I hurrying my girls off to bed so I can sit around sipping wine with my over-sized bowl of popcorn. That time now belongs to them. Bedtime has been more relaxed, we play more games, take after dinner walks, fall into the "ALL THINGS PUMPKIN" cliche of fall and bake like crazy. On my husband's nights off, we are creating healthier date night habits now that they are less revolved around food and drink. And, to battle another challenge, not eating after dinner allows me to embrace more rest days from exercise, because I no longer go to bed feeling guilty about late night indulgences or the need to "run it off".
Intermittent fasting has conquered so many food, health, and mental challenges that I have spent years battling. My stress has lessened, my parenting has strengthened, my marriage has a new skip in it's step, my exercising is done in a healthful manner, and my eating is controlled - without feeling controlled by it. It's a challenge for sure, but a challenge I enjoy. I wake up ready to battle, and go to bed feeling accomplished. Tweak the hours to your lifestyle, and give it a whirl!
Wednesday, September 6, 2017
Overcoming it all, With Running
Your lungs are burning, your quads are on fire, you feel a painful twinge in one knee and are getting a cramp in your side. You can't get out of your own head as you repeatedly ask yourself "why am I doing this?" which ultimately leads to your decision to stop - whether it be on this particular run or with plans of never starting again entirely.
May I introduce you to the early stages of becoming a runner. But wait a minute - that doesn't sound like fun at all. Why should you embrace a form of exercise that will, from what you would assume, leave you out of breath, sore, and is just plain difficult? Because you can, that's why.
We all have a natural running ability within us, and we are all capable of finding and unleashing it. Running will teach you more about your body than you ever thought possible. It teaches you to focus solely on yourself since your body belongs to no one but you; this allows you to remove the comparison to others, and set goals to train in a way that is tailored to your own body's build, genetics, and abilities. It teaches you just how far you can push yourself, and then challenges you to go even farther than that. It tells you when something doesn't feel right (like that knee twinge or side cramp) and reminds you that you have the tools to fix it.
Running is rewarding. You feel your lungs burn a little less with each run. You learn proper running form to fix your quad dominance and knee pain, and feel the strength in your legs building. Each time, you are able to go a little further or a little faster, and each time it gets a little easier. Running teaches you to respect your body, because in order to be a healthy runner, you need to take care of yourself by eating well, hydrating, and balancing strength training. Running allows you to surprise yourself, because for all those times you told yourself "I can't", you find that, in fact, you can. You set goals and reach them. You build confidence along with your strength. Your body gets into shape and you reap the benefits of all the work you've put in. And, eventually, it's not work at all. It's a passion, it's a way of life. The body achieves what the mind believes, as the saying goes, and once you realize you are a runner and that you can do it - you'll be unstoppable.
May I introduce you to the early stages of becoming a runner. But wait a minute - that doesn't sound like fun at all. Why should you embrace a form of exercise that will, from what you would assume, leave you out of breath, sore, and is just plain difficult? Because you can, that's why.
We all have a natural running ability within us, and we are all capable of finding and unleashing it. Running will teach you more about your body than you ever thought possible. It teaches you to focus solely on yourself since your body belongs to no one but you; this allows you to remove the comparison to others, and set goals to train in a way that is tailored to your own body's build, genetics, and abilities. It teaches you just how far you can push yourself, and then challenges you to go even farther than that. It tells you when something doesn't feel right (like that knee twinge or side cramp) and reminds you that you have the tools to fix it.
Running is rewarding. You feel your lungs burn a little less with each run. You learn proper running form to fix your quad dominance and knee pain, and feel the strength in your legs building. Each time, you are able to go a little further or a little faster, and each time it gets a little easier. Running teaches you to respect your body, because in order to be a healthy runner, you need to take care of yourself by eating well, hydrating, and balancing strength training. Running allows you to surprise yourself, because for all those times you told yourself "I can't", you find that, in fact, you can. You set goals and reach them. You build confidence along with your strength. Your body gets into shape and you reap the benefits of all the work you've put in. And, eventually, it's not work at all. It's a passion, it's a way of life. The body achieves what the mind believes, as the saying goes, and once you realize you are a runner and that you can do it - you'll be unstoppable.
Tuesday, July 11, 2017
Get Better
Any personal growth begins with caring enough about yourself to make positive changes. It happens when you stop putting others, excuses, and justifications first, and bring the focus back to you. It's created through long lasting habit formation, realistic goal setting, and self motivation. You have to want to feel good, you have to want to change, but none of it is possible if you're doing it for anyone but yourself.
You'll see that as you learn to respect and love yourself more, things will naturally fall into place - things that we have all struggled with. You'll eat nourishing foods because you care about your body and the benefits they bring, not because someone told you to. You'll eat these foods when you are hungry, not when the clock tells you it's time; the body is pretty amazing at knowing what it needs and signaling you at the appropriate time. You'll learn how much food is not enough, too much, or just right. Food is one of the best ways to learn about your body from the inside out! What foods make you feel better than others? Did you notice a change in your joint pain when you decided to remove gluten? What portions give you an energy boost rather than leaving you feel sluggish? And, most importantly, what works for you? - Eating Paleo, Whole 30, Keto, low-carb, low-fat, every 2 hours, every 6 hours, no fruit after 6:00, no food after 8 - not one thing works for everyone. Learn about your body and your needs to formulate the best nutrition for the best you.
You'll exercise and rest in a way that honors your body. You'll crank up the intensity or back the hell off. You'll take rest days because you need them (remember, a work out routine is balancing exercise and rest) which will avoid over training, time for muscle fiber repair, and time to gear up for what's next. You'll say no to movements or a pace that isn't right for you, and tune into your body as you go. You'll start exercising because of the health benefits and because you respect your body enough to do so, and not because you really want that dessert or drink later. You'll learn to remove the comparison to others and exercise specifically to your body's needs and capabilities.
You'll create your tribe by eliminating people who bring negativity to your life. You'll realize the importance of quality relationships, and crave those that leave you feeling uplifted, cared for, respected, and nourished. It will become easier to say no to people or situations that are not desirable, and every time you allow yourself to turn down an invitation, you grow your self respect a bit more. You'll feel energy shifts around friends and family that will tell you exactly who your tribe is and isn't. Hang onto the positivity like your life depends on it, and limit the negativity when possible. Your emotional health is in your hands and effects everyone around you- protect it. This is the best way to become the greatest version of you; the best mother, the best spouse, the best friend, daughter, cousin, sibling...you name it. The best you is a happy you. Create this happiness and protect the hell out of it.
You'll know when you need something. A career change? More from your marriage? Time alone? More time with children or friends? The body and mind feels uneasy when something is out of balance. It's your job to learn enough about yourself to discover where that imbalance lies, what it means, and how to correct it. Tuning in on this level allows your personal needs to be very clear. You will crave what you need - you just have to learn to listen to these cravings and make them a priority. Remember, we have time for what we make time for, so be sure to prioritize yourself.
Food, exercise, relationships and specific needs are part of the daily cycle of life. How can we expect to be true to ourselves if we don't pay attention to each and every one of these? Personal growth is an amazing tool we all possess. It's how we can continue to improve, to learn about ourselves, to create health and happiness, and ultimately, that life we don't need a vacation from. Learn to love yourself enough to want to make these changes, and you'll be surprised just how naturally they will occur.
You'll see that as you learn to respect and love yourself more, things will naturally fall into place - things that we have all struggled with. You'll eat nourishing foods because you care about your body and the benefits they bring, not because someone told you to. You'll eat these foods when you are hungry, not when the clock tells you it's time; the body is pretty amazing at knowing what it needs and signaling you at the appropriate time. You'll learn how much food is not enough, too much, or just right. Food is one of the best ways to learn about your body from the inside out! What foods make you feel better than others? Did you notice a change in your joint pain when you decided to remove gluten? What portions give you an energy boost rather than leaving you feel sluggish? And, most importantly, what works for you? - Eating Paleo, Whole 30, Keto, low-carb, low-fat, every 2 hours, every 6 hours, no fruit after 6:00, no food after 8 - not one thing works for everyone. Learn about your body and your needs to formulate the best nutrition for the best you.
You'll exercise and rest in a way that honors your body. You'll crank up the intensity or back the hell off. You'll take rest days because you need them (remember, a work out routine is balancing exercise and rest) which will avoid over training, time for muscle fiber repair, and time to gear up for what's next. You'll say no to movements or a pace that isn't right for you, and tune into your body as you go. You'll start exercising because of the health benefits and because you respect your body enough to do so, and not because you really want that dessert or drink later. You'll learn to remove the comparison to others and exercise specifically to your body's needs and capabilities.
You'll create your tribe by eliminating people who bring negativity to your life. You'll realize the importance of quality relationships, and crave those that leave you feeling uplifted, cared for, respected, and nourished. It will become easier to say no to people or situations that are not desirable, and every time you allow yourself to turn down an invitation, you grow your self respect a bit more. You'll feel energy shifts around friends and family that will tell you exactly who your tribe is and isn't. Hang onto the positivity like your life depends on it, and limit the negativity when possible. Your emotional health is in your hands and effects everyone around you- protect it. This is the best way to become the greatest version of you; the best mother, the best spouse, the best friend, daughter, cousin, sibling...you name it. The best you is a happy you. Create this happiness and protect the hell out of it.
You'll know when you need something. A career change? More from your marriage? Time alone? More time with children or friends? The body and mind feels uneasy when something is out of balance. It's your job to learn enough about yourself to discover where that imbalance lies, what it means, and how to correct it. Tuning in on this level allows your personal needs to be very clear. You will crave what you need - you just have to learn to listen to these cravings and make them a priority. Remember, we have time for what we make time for, so be sure to prioritize yourself.
Food, exercise, relationships and specific needs are part of the daily cycle of life. How can we expect to be true to ourselves if we don't pay attention to each and every one of these? Personal growth is an amazing tool we all possess. It's how we can continue to improve, to learn about ourselves, to create health and happiness, and ultimately, that life we don't need a vacation from. Learn to love yourself enough to want to make these changes, and you'll be surprised just how naturally they will occur.
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