The goal of this project was to come up with a very concrete plan for myself to stay healthy, active, and well in college. After five weeks of intense new learning experiences, extensive research, and deep reflection, I feel more than prepared to present it to you now.
The Samantha Plan
Nutrition
Nutritionally, it is all about balance and being whole.
On my meal plan, I have about 12 meals per week. The rest are dollars that can be spent at the food stores around campus.
I plan to wake up with one of my special cups of coffee that I posted a recipe for a while back. Mind you, this is not Starbucks. There is no artificial flavors, added sugar, heavy cream, or syrups. This coffee has all natural ingredients with real health benefits. To that, I can also add stevia, an all natural sweetener made from the leaves of the stevia plant, if I find the coffee lacks a sweet taste. Just so I have it on file and readily available, the recipe is posted at the end of this entry.
Following the coffee, it is extremely important to eat breakfast every day. Protein is the most important thing in the morning, and because I have limited meals, I will need to purchase protein bars, peanut butter, fruit, and milk on a weekly basis to keep in a mini-fridge in my dorm room. Usually eating about 400-500 good, whole calories in the morning is what it takes to get me through to lunch time without any problems.
Also, the issue of consuming enough liquid will be ever important in my college life. I need to carry a large water bottle and have packets of Propel, Emergen-C, G-2, or Crystal Light readily available in my room, so that I can avoid urges to drink soda throughout the day.
For lunch and dinner, it is going to be very important that before I eat anything else, I make sure to get in two servings of fruit, two serving of vegetables, and two servings of whole protein. This would be like chicken breast, fish, beef, etc. As long as I meet those requirements first, having a little something like ice cream or a soft pretzel will be completely fine. By getting the "good food" in my system first, I will be much less likely to fill up on junk.
With that being said, part of living holistically is balance, and it will be important not to be too regimented with my eating routine. Going out to dinner or craving french fries every once in a while is totally normal, and I should never deprive myself. One thing that I have learned over the course of this project is deprivation comes back to bite me in the end.
I am not going to put a calorie count on what I should be consuming on a daily basis because that is not how it should work. What I eat every day should be based on how my body is feeling and what it is telling me. If I do a super ton of activity one day, my body will undoubtedly ask for more fuel than on a day where I lounge around and study. I need to be accepting of that and not fight it.
Finally, the issue of alcohol. First of all, alcohol throws everything off balance--it makes me feel sick, badly about my body, and lose control of my thoughts and actions. This is the opposite of living holistically, and therefore should not be involved in my college life at all. Beyond that, I made a promise to someone I care about very deeply that I wouldn't drink at all unless they were present. My consumption of alcohol would be a breach in trust in that relationship and it is not something I am willing to sacrifice. So when someone hands me a beer, I need to just think about those things and hand it right back.
Fitness
I plan to work out 5 times per week in college. I need to look and see if Cincinnati offers group fitness as an option for its students, because if so, I will surely sign up there. If they don't however, there are several Urban Active locations in the city of Cincinnati, and because of my membership in Cleveland, I am eligible to participate in the classes down there. I need to make sure to get in three sessions of cardio and three sessions of weight training per week. This means that on one day, I will do cardio and weight training together.
On days when I don't go to class, I will do yoga and ball work in the room, or in a quiet space where I can be alone. This will involve me going through my yoga DVDs as well as going through the ball and weight training routine that AnnMarie laid out for me. You will find that regimen posted again at the end of this entry.
Mind
I plan to practice 10 to 20 minutes of Mindfulness Meditation per day. I will focus on breathing, clearing my mind, and making sure the signals I emit are positive. This will be very important in making sure that i don't fall into depression or sadness from being far away from home and the people I love. Taking time to myself to remember what id important and elevate my mind and spirit will be key to my success at UC.
Listening to the Signals
Perhaps the most important thing for me to remember will be to listen to the signals from my body. My body talks to me constantly, and when I don't listen and am unaware and out of touch with my inner workings, I fall off the wagon. As long as I listen to what it tells me--from when I am hungry, to when I need a day off, to when I need time to myself, to when I am sad and need to take time to get my mind back on track, I will be happy and successful in college.
Thank you to everyone who has followed me on my journey to health and wellness. I couldn't have asked for a better project. I have learned so much, and I hope you have too.
Love,
Sam
Coffee Done Right
1. Add coconut oil
What it does: coconut oil contains polyphenols that improve insulin sensitivity, thyroid function, decreases belly fat and kill pathogens thusly aiding digestion and the immune system (Research).
How much: add 1-3 tablespoons to your cup of coffee
What type: organic is best
Where from: supermarkets health food sections
Tastes like: the same as a normal cup of coffee though can be slightly greasy
2. Add a cinnamon stick or two
What it does: cinnamon mimics insulin (the discovery was initially made by accident, by Richard Anderson at the US Department of Agriculture's Human Nutrition Research Center in Beltsville, Maryland) thusly decreasing the need for the beta cells of the pancreas to secrete insulin; in fact, Charles Poliquin, a world renowned strength coach, says addingcinnamon to your water is one of the best ways to sensitize your body to insulin. Other possible benefits include, decreased inflammatory markers, increased satiety, lowered tryglyrides, lowered total cholesterol, lowered LDL's (bad cholesterol) and increased HDL's (good cholesterol).
How much: 1-2 sticks
What kind: any, but organic is the best
Where from: health food section of a supermarket and Asian markets
How does it taste: a slight hint of cinnamon
3. Add cocoa
What it does: cocoa contains polyphenols, alkaloids and flavonoids that can increase insulin sensitivity, increase slightly nervous system activity, improve cognitive (brain) function and decrease markers for cardiovascular disease.
Cocoa flavonoids are thought to have a protective effect on cardiovascular health through their ability to alter a number of pathological processes involved in the development of Cardio Vascular Disease. These include:
* Inhibiting the oxidation of LDL-cholesterol ('bad' cholesterol) by free radicals, an important initial step in the formation of atherosclerotic plaque.
* Suppressing the tendency for small blood cells, called platelets, to clump together and form blood clots. This is often described as an 'aspirin-like' effect.
* Regulating inflammatory and immune responses in blood vessel walls, which may be abnormal in CVD.
* Regulating vascular tone, or degree of constriction of small blood vessels, which contributes to high blood pressure.
In producing these beneficial effects, cocoa flavonoids appear to act through a range of mechanisms, some of which are not thought to be linked to antioxidant activity.
* Ariefdjohan MW, Savaiano DA. (2005) Chocolate and cardiovascular health: is it too good to be true? Nutrition Reviews, Dec; 63(12Pt 1):427-30.
** Ding E.L., Hutfless S.M., Ding X., Girotra S. (2006) Chocolate and Prevention of Cardiovascular Disease: A Systematic Review. Nutrition Metabolism (Lond) 3;3:2.
How much: 1-3 tablespoons
What kind: organic with no added sugar or preservatives
Where from: supermarkets, health food stores and the internet
How does it taste: great, coffee with a slight hint of cocoa
4. Add Chicory coffee
What it does: chicory coffee exhibits a mild excitory action, is a chlorogenic herb just like coffee so can help with detoxification, contains inulin, a non digestible fibre that may slow absorption of glucose from the gut, decrease colon carcinogens, increase friendly bacteria and lower LDL's (bad cholesterol).
According to Chicory.co.za:
"LOWERS CHOLESTEROL:
A new study* reports that chicory reduces cholesterol levels and increases the ratio of HDL (the good one) to LDL (the bad one) in the blood of tested animals.
* Journal of Nutrition, vol. 128, pgs. 1731-a6, by Drs. Meehye Kim & hyun Kyong Shin, Korea Food & Drug Administration and the Department of Food Science and Nutrition, Hallym U., Chunchon, Korea.
LOWERS BLOOD SUGAR: Laboratory research undertaken in Europe shows chicory root extracts to be anti-bacterial, anti-inflammatory and slightly sedative. It slows the pulse and lowers blood sugar.
THERAPEUTIC FOR DIABETES: A study** done in 1984 demonstrated that daily intake by diabetics of a large amount of the fructo-oligosaccharides and inulin contained in chicory: Reduces the glucose rate in blood.
Decreases serum LDL cholesterol levels.
Does not change the levels of triglycerides or HDL cholesterol.
This lessens the disturbances in carbohydrate and lipid metabolism found in diabetes.
** Effect of fructo oligosaccharides on blood glucose and serum lipids in diabetic subjects, Nutrition Research, 1984, vol. 4, pp. 961-66, , by Yamashita Y, Kawai K and Itakura M.
ASSISTS IN WEIGHT LOSS & STIMULATES THE IMMUNE SYSTEM: Chicory contains two ingredients that can contribute to a weight loss programme. A report in the July 1999 Journal of Nutrition*** reveals that these ingredients (inulin and oligofructose) are not digestible by our bodies, and thus have no calories. Nevertheless, the inulin and oligofructose in chicory are digested by beneficial microbes in the colon and aid "in the treatment of, prevention or alleviation of symptoms of intestinal diseases." These ingredients also participate in the feeding of beneficial bacteria (similar to yoghurt) and allow them to compete with and defeat harmful bacteria, stimulate our immune system and indirectly help promote our own production of B vitamins.
***(supplement) Journal of Nutrition, July 1999, by Dr. Marcel B. Roberfroid and associates, Catholic U. of Lovain, Dept. of Pharmaceutical Science, Brussels, Belgium.."
How much: 2 -3 teaspoons
What kind: organic preferably
Where from: health food sections of supermarkets and health food shops
How does it taste: like cheap coffee by itself and undetectable with coffee
Fitness Plan A La AnnMarie
First, she gave me a list of basic equipment that I should keep in my dorm room for time like these. Hopefully my roommate won't try to kill me for taking up valuable space with my equipment...
1) "Magic Ball"- 65 centimeters worked best for me
2) Tube- medium heavy (basically a giant rubber band rolled up like a rigatoni noodle with handles on both ends)
3) Band- heavy (a basic strip of thin rubber with a high resistance)
4) Weights- 8,10,12, potentially 15 (lighter weights are easier to transport and best for performing exercises on the ball. one thing this project has taught me is weights that are too heavy are unnecessary and they only existed in my life to prove a point.)
5) Yoga DVDs- from www.viniyoga.com- this is the kind of yoga that I practiced with AnnMarie and I responded really well to it. at least three times per week I will try to pop it into my computer and take a half hour to relax and do the workout.
AnnMarie went on to present me with a detailed exercise routine that could be performed right in my dorm room using only the equipment listed above, along with other things, like my bed, or simply the floor.
Chest- to be performed with mid to upper back on the ball
1) Chest Press (weights)
2) Fly (weights)
3) Close grip fly (weights)
Triceps- mid to upper back on the ball
1) Headbanger- 2 arms, 1 arms, 2 arms 1 weight (weights)
2) Overhead (weights)
Triceps- sitting on ball, leaning forward to 45 degrees
1) Kickbacks (weights or band)
Biceps- standing or sitting on ball with back straight
1) Straight Curls (weights or band)
2) Hammer Curls (weights or band)
3) Rotation Curls- start in hammer end in straight, start in straight end in hammer (weights or band)
4) 7's- straight curls- start down end halfway for 7, start halfway end up for 7, full straight curls for 7
Shoulders- standing or sitting on ball with back straight
1) Lateral Raise- start in "sphinx", end with arms flat in line with shoulders at a 90 degree angle to body (weights)
2) Military Press- start in "field goal post" position, end with arms fully extended above head (weights)
3) Reverse Fly (weights or band)
4) Goal Raise- start with arms flat in line with shoulders at a 90 degree angle to body, end in "field goal post" position (weights)
5) Rear Delt- lying on side, weight starts on floor with arm at full extension, end with weight directly above head with arm at full extension (very light weights- 3 pounds)
6) Modified Rear Delt- lying on side, arm bent, elbow rests on hip, weight at floor, end elbow on hip, arm bent, weight directly over hip (light weights- 5 pounds)
Legs- standing
1) Plie Squat- legs beyond shoulder width apart, toes angled outward, push through heels making sure that knees do not cross over toes when bending
2) Straight Squat- legs shoulder width apart or a bit less, push through heels, knees don't extend over toes
**With my particular body, because I am both tall and extremely flexible, I feel squat more when I don't go down as far. It is more effective for me to pulse in a medium squat than it is for me to repeat deep squats.
Legs- back on floor, lower calves and heels on ball
1) Pevlic Lifts (key move in pilates)- breathe in on the lift, breathe out on the release- raise and lower slowly, hold the lift
Legs- Side Leg- lying on side, body straight and long like a pencil
1) Top Leg Lift- raise and lower slowly, hold the lift
2) Meet- raise top leg, hold, raise bottom leg to meet top leg, hold, lower bottom leg, hold, lower top leg
3) Double- both legs at same time
Legs/Glutes- draped over ball
1) Super Girl- lift right leg and left hand/squeeze glutes, lift left leg and right hand/squeeze glutes, lift both legs, squeeze glutes
Legs/Glutes- kneeling, tube wrapped around bedpost, with other handle on ball of foot
1) Push Back- extend attached leg directly backwards, make sure the resistance is heavy enough
2) Lift- lift extended leg to hip level and squeeze
Push Ups- drape over ball, and roll forward until in plank. roll as far forward as is manageable.
Abs- mid to lower back on ball
*Must go slowly
1) Basic Crunch
2) Twist- lift center, side, center, back
3) Dive- basic crunch with arms fully extended above head in "dive position"
Abs- back on floor, legs bent
*Must go slowly, can be modified by holding a weight in your hands, or by using straight legs versus bent
1) Jack Hammer- crunch, lift legs to meet head (or a s close as you can get), lower legs, lower head
Thursday, June 3, 2010
"The Plan"- Mental and Spiritual
A large aspect of this experience that I never really expected to matter at all has been my mental and spiritual well being.
Honestly, I went into Senior Project with the expectation that I would spend 5 weeks learning how to work out correctly, and walk away with a better body after getting out of shape with my injury. I expected to make a plan as to show to stay in shape and eat right in college. There was nothing very concrete. That, I believe, was a complete blessing because it allowed my project to really take on a life of its own and lead me down a path that I never foresaw. This new path focused in on listening to my body--not just the physical aspect, but the emotional as well. When I felt stressed or upset, instead of wallowing in it or falling deeper into a hole, I examined why I was experiencing those feelings. Most of the time it was because of the energy that I was putting out. I am the master of my own being. If I focus on being happy, I will be. Over the course of this project, I have developed the skill of confronting problems head on rather than letting them fester. This has really done wonders to improve my relationships with friends and family which is a great blessing in these last few months that I am around my house.
The idea of living holistically is especially appealing to me because it acknowledges how much being emotionally out of balance can affect other areas of my life. When I go to college, it will be an extremely high stress environment, and I will be surrounded by a lot of people making poor choices. It will be up to me to make sure that I stay true to myself and don't fall into that bad decision making.
In order to help me stay calm and centered, one major thing I plan to practice in college is Yogic breathing. To better explain this, I looked to http://www.abc-of-yoga.com/pranayama/. It said:
"Pranayama - The Art of Yoga Breathing
When the Breath wanders, the mind is unsteady, but when the Breath is still, so is the mind still." - Hatha Yoga Pradipika
Breathing is life. It is one of our most vital functions. One of the Five Principles of Yoga is Pranayama or Breathing Exercise which promotes proper breathing. In a Yogic point of view, proper breathing is to bring more oxygen to the blood and to the brain, and to control Prana or the vital life energy. Pranayama Yoga also goes hand in hand with the Asanas. The union of these two Yogic Principles is considered as the highest form of purification and self-discipline, covering both mind and body.
High Breathing
The Complete Breath High Breathing refers to what takes place primarily in the upper part of the chest and lungs. This has been called "Clavicular Breathing" or "Collarbone Breathing" and involves raising the ribs, collarbone and shoulders. Persons with Asthma, a tight belt, a full stomach or who otherwise become short of breath tend to resort to high breathing. One may deliberately draw in his abdomen and force its contents upward against the diaphragm and into the chest cavity in order to cause High Breathing. High Breathing is naturally shallow and a larger percentage of it fails to reach the alveoli and enter into usable gaseous exchange.
This is the least desirable form of breathing since the upper lobes of the lungs are used and these have only a small air capacity. Also the upper rib cage is fairly rigid, so not much expansion of the ribs can take place. A great deal of Muscular energy is expended in pressing against the diaphragm and in keeping the ribs and shoulders raised abnormally high. This form of breathing is quite common, especially among Women, probably because they often wear tight clothes around the waist which prevents the far superior abdominal breathing. It's a common cause of digestive, stomach, constipation and gynecological problems.
Low Breathing
Low breathing refers to what takes place primarily in the lower part of the chest and lungs. It is far more effective than high or mid breathing. It consists mainly in moving the abdomen in and out and in changing the position of the diaphragm through such movements. Because of this, it is sometimes called "Abdominal Breathing" and "Diaphragmic Breathing." Sedentary persons who habitually bend forward while they read or write tend to slump into low breathing. Whenever one slouches or slackens his shoulder and chest muscles, he normally adopts low breathing. We often use low breathing when sleeping. But whenever we become physically active, as in walking, running or lifting, we are likely to find abdominal breathing inadequate for our needs. To do low breathing, when you inhale you push the stomach gently forwards with no strain. When exhaling you allow the stomach to return to its normal position.
This Type of Breathing is far superior to high or mid breathing for four reasons: (1) more air is taken in when inhaling, due to greater movement of the lungs and the fact that the lower lobes of the lungs have a larger capacity than the upper lobes; (2) the diaphragm acts like a second Heart. Its piston-like movements expand the base of the lungs, allowing them to suck in more venous blood- the increase in the venous circulation improves the general Circulation; (3) the abdominal organs are massaged by the up and down movements of the diaphragm; and (4) low breathing has a beneficial effect on the solar plexus, a very important nerve center.
Middle Breathing
Middle Breathing is a little harder to describe since the limits of variability are more indefinite. Yet, it is breathing in which mainly the middle parts of the lungs are filled with air. It exhibits some of the characteristics of both high breathing, since the ribs rise and the chest expands somewhat, and low breathing, since the diaphragm moves up and down and the abdomen in and out a little. It has been called Thoracic or Intercoastal or Rib Breathing. But too often it also remains a shallow type of breathing. With this form of breathing, the ribs and chest are expanded sideways. This is better than high breathing, but far inferior to low breathing and the Yoga Complete Breath Technique.
The Complete Breath
Most of us use three or four Kinds of Breathing. These may be called high, low and middle breathing and complete breathing. The complete breath is a combination of high breathing, mid breathing and low breathing.
The Complete Breath, as defined by Yoga, involves the entire Respiratory System and not only includes the portions of the lungs used in high, low and middle breathing, but expands the lungs so as to take in more air than the amounts inhaled by all of these Three Kinds of Breathing together when they are employed in shallow breathing. The complete breath is not just deep breathing; it is the deepest possible breathing. Not only does one raise his shoulders, collarbone and ribs, as in high breathing, and also extend his abdomen and lower his diaphragm, as in low breathing, but he does both as much as is needed to expand his lungs to their fullest capacity.
The Yoga Complete Breath is the basic technique of all the different types of Yoga Breathing, and therefore should be mastered before you learn the specific breathing exercises. It brings the whole lung capacity into play and is the basis of the three specific breathing exercises. Keep in mind that this Type of Breathing is only done when you do the breathing exercises. The rest of the time you should be doing low breathing by pushing the stomach out slightly when you inhale, and then just letting the stomach fall back to its original position when you exhale. Also, make sure you are breathing through your nose and not your mouth.
The Four Stages of Breathing in Yoga
1. Puraka (Inhalation)
A single inhalation is termed Puraka. It is a process of drawing in air and is expected to be smooth and continuous. If a person should pause one or more times during the process of a single inhaling, the process might be spoken of as a broken Puraka rather than as a series of Purakas.
2. Abhyantara Kumbhaka (Pause After Inhaling) Full Pause
Kumbhaka consists of deliberate stoppage of flow of air and retention of the air in the lungs, without any movement of lungs or muscles or any part of the body and without any incipient movements. A beginner may experiment by using some force to keep such pause motionless. Quite elaborate instructions and techniques have been worked out for this purpose.
3. Rechaka (Exhalation)
The third stage, Exhalation, is called Rechaka. Like inhalation, it too should be smooth and continuous, though often the speed of exhaling is different from that of inhaling. Normally, muscular energy is used for inhaling whereas exhaling consists merely of relaxing the tensed muscles. Such relaxing forces air from the lungs as they return to a relaxed condition. Muscular effort may also be used for both inhalation and exhalation. You can force air out with muscular effort like when you sit or stand erect with your abdominal muscles under constant control. When you deliberately smooths the course of your breathing and hold the cycle in regular or definitely irregular patterns, you are also likely to use muscular energy at each stage, including the pauses. However, in a condition of complete relaxation, you should expect to exert some effort for inhalation.
4. Bahya Kumbhaka (Pause After Exhaling) Empty Pause
The Fourth Stage of Breathing, the pause after exhaling, is also called kumbhaka, especially when the stoppage is deliberate or prolonged. This empty pause completes the cycle which terminates as the pause ends and a new inhalation begins.
To take that a step further, I began looking into meditation techniques at www.freemeditations.com. I was extremely pleased to find that the introduction to the site exactly reflected everything that I have learned and come to believe:
"The aim of free meditations is to bring inner peace within our self and the world in a positive and spiritual way. The world is not a peaceful place and within every soul there is some form of tension and stress. It is therefore essential to create positive and peaceful thoughts to bring peace to our mind. Meditation is one of the best methods to bring about transformation and nurture the natural qualities within.
The best way that we can create that change is to change our thoughts from being negative to positive. The positive discovery about meditation is that we are focusing within our self and becoming free of negativity. Meditation techniques simply involve a process of transforming yourself, your thoughts, and recognizing the negative thoughts, and changing them into positive and peaceful thoughts.
The best attitude towards meditation is to be very patient as the mind does not always want to focus. Having a sense of expectation towards positive results can create uncomfortable pressure and thus take away the enjoyment of the experience. By practicing meditation regularly, the person whom meditates gains a wonderful sense of the self.
Meditation is a self healing process, any form of stress is a sign of our negative thinking and Dis ease within our mind. If we don't attend to disease in the mind we may find that chronic stress can lead to disease of the body."
This site completely agreed with everything that I have been preaching about changing thoughts to reach happiness and calm. As I read on, the site offers links, instructions, and guides to dozens of meditation styles. After reading about several, I decided that Mindfulness Meditation was the style that was right for me. A lot of the others had extreme religious ties (which I am not yet looking for because truly, I don't know what I am. I like some aspects of Buddhism, but not all. I believe in finding spirituality through nature. Part of me thinks I'm agnostic, but part of me thinks that is a cop-out. Bottom line is, I am not ready for a meditation connected with a specific religion. Part of this journey is finding out what religion means to me.), or asked you to think about certain things while you meditated. Mindfulness meditation asks you to focus on breathing, and consciously freeing your body of stress. Here is the complete guide:
"Mindfulness Meditation
Equipping individuals to deal with stressful situations by accepting them and being aware of them, Mindfulness Meditation is an effective and miraculous technique of meditation against life’s problems and situations.
True, stress, anger, disappointments, frustrations, and other negative emotions adversely affect our minds and even bodies. Such negative emotions and actions should be dealt effectively and set-backs should be accepted without injuring our health. Mindfulness Meditation is that medicine which helps to deal with negative emotions and situations in the most effective manner.
Mindfulness Meditation, also referred to as Insightful Meditation, requires or allows individuals to be aware of their surroundings, to develop a sense of sensitivity in perceiving every moment, and enabling them to accept stressful situations, instead of avoiding them. By being aware of the inner state of our minds during Mindfulness Meditation, we can accept difficult situations in our lives without much resistance.
Through the practice of Meditation, we can train our minds to achieve a state of tranquility, without being disturbed by outside forces. Mindfulness Meditation helps in training and developing the strengths of the mind to achieve this peacefulness.
One can practice Mindfulness Meditation by sitting in an appropriate upright position, cross-legged, and focusing on our breath or anything else, such as mental and physical processes which help us in becoming aware of our present thought patterns and inner state.
The practice of Mindfulness Meditation focuses our attention on our thoughts, actions, and present moments non-judgmentally. It does not encourage evaluating or thinking on our past actions and neither does it take our thoughts to the uncertain future. Mindfulness Meditation helps and trains our mind from getting distracted by outside disturbances and enables us to focus our thoughts and relax the mind.
Mindfulness Meditation can be conducted or practiced through informal and formal techniques. While formal Mindfulness Meditation involves Yoga, in which there is a control and awareness of breathing patterns with appropriate body movements, informal Mindfulness Meditation includes taking into account each experience in life with relish and enjoyment.
Mindfulness Meditation is a technique of introspection or insight through which we can obtain a clear picture of our thoughts and inner states, focus our thoughts, and even train our mind to perceive things and situations more effectively."
I plan to practice ten minutes of mindful meditation per day, isolating myself in a quiet, dark space, and clearing my mind. I will focus on low breathing and consciously changing my thoughts and energy to positivity. Hopefully this will help me find optimal success and make the best choices in college.
Honestly, I went into Senior Project with the expectation that I would spend 5 weeks learning how to work out correctly, and walk away with a better body after getting out of shape with my injury. I expected to make a plan as to show to stay in shape and eat right in college. There was nothing very concrete. That, I believe, was a complete blessing because it allowed my project to really take on a life of its own and lead me down a path that I never foresaw. This new path focused in on listening to my body--not just the physical aspect, but the emotional as well. When I felt stressed or upset, instead of wallowing in it or falling deeper into a hole, I examined why I was experiencing those feelings. Most of the time it was because of the energy that I was putting out. I am the master of my own being. If I focus on being happy, I will be. Over the course of this project, I have developed the skill of confronting problems head on rather than letting them fester. This has really done wonders to improve my relationships with friends and family which is a great blessing in these last few months that I am around my house.
The idea of living holistically is especially appealing to me because it acknowledges how much being emotionally out of balance can affect other areas of my life. When I go to college, it will be an extremely high stress environment, and I will be surrounded by a lot of people making poor choices. It will be up to me to make sure that I stay true to myself and don't fall into that bad decision making.
In order to help me stay calm and centered, one major thing I plan to practice in college is Yogic breathing. To better explain this, I looked to http://www.abc-of-yoga.com/pranayama/. It said:
"Pranayama - The Art of Yoga Breathing
When the Breath wanders, the mind is unsteady, but when the Breath is still, so is the mind still." - Hatha Yoga Pradipika
Breathing is life. It is one of our most vital functions. One of the Five Principles of Yoga is Pranayama or Breathing Exercise which promotes proper breathing. In a Yogic point of view, proper breathing is to bring more oxygen to the blood and to the brain, and to control Prana or the vital life energy. Pranayama Yoga also goes hand in hand with the Asanas. The union of these two Yogic Principles is considered as the highest form of purification and self-discipline, covering both mind and body.
High Breathing
The Complete Breath High Breathing refers to what takes place primarily in the upper part of the chest and lungs. This has been called "Clavicular Breathing" or "Collarbone Breathing" and involves raising the ribs, collarbone and shoulders. Persons with Asthma, a tight belt, a full stomach or who otherwise become short of breath tend to resort to high breathing. One may deliberately draw in his abdomen and force its contents upward against the diaphragm and into the chest cavity in order to cause High Breathing. High Breathing is naturally shallow and a larger percentage of it fails to reach the alveoli and enter into usable gaseous exchange.
This is the least desirable form of breathing since the upper lobes of the lungs are used and these have only a small air capacity. Also the upper rib cage is fairly rigid, so not much expansion of the ribs can take place. A great deal of Muscular energy is expended in pressing against the diaphragm and in keeping the ribs and shoulders raised abnormally high. This form of breathing is quite common, especially among Women, probably because they often wear tight clothes around the waist which prevents the far superior abdominal breathing. It's a common cause of digestive, stomach, constipation and gynecological problems.
Low Breathing
Low breathing refers to what takes place primarily in the lower part of the chest and lungs. It is far more effective than high or mid breathing. It consists mainly in moving the abdomen in and out and in changing the position of the diaphragm through such movements. Because of this, it is sometimes called "Abdominal Breathing" and "Diaphragmic Breathing." Sedentary persons who habitually bend forward while they read or write tend to slump into low breathing. Whenever one slouches or slackens his shoulder and chest muscles, he normally adopts low breathing. We often use low breathing when sleeping. But whenever we become physically active, as in walking, running or lifting, we are likely to find abdominal breathing inadequate for our needs. To do low breathing, when you inhale you push the stomach gently forwards with no strain. When exhaling you allow the stomach to return to its normal position.
This Type of Breathing is far superior to high or mid breathing for four reasons: (1) more air is taken in when inhaling, due to greater movement of the lungs and the fact that the lower lobes of the lungs have a larger capacity than the upper lobes; (2) the diaphragm acts like a second Heart. Its piston-like movements expand the base of the lungs, allowing them to suck in more venous blood- the increase in the venous circulation improves the general Circulation; (3) the abdominal organs are massaged by the up and down movements of the diaphragm; and (4) low breathing has a beneficial effect on the solar plexus, a very important nerve center.
Middle Breathing
Middle Breathing is a little harder to describe since the limits of variability are more indefinite. Yet, it is breathing in which mainly the middle parts of the lungs are filled with air. It exhibits some of the characteristics of both high breathing, since the ribs rise and the chest expands somewhat, and low breathing, since the diaphragm moves up and down and the abdomen in and out a little. It has been called Thoracic or Intercoastal or Rib Breathing. But too often it also remains a shallow type of breathing. With this form of breathing, the ribs and chest are expanded sideways. This is better than high breathing, but far inferior to low breathing and the Yoga Complete Breath Technique.
The Complete Breath
Most of us use three or four Kinds of Breathing. These may be called high, low and middle breathing and complete breathing. The complete breath is a combination of high breathing, mid breathing and low breathing.
The Complete Breath, as defined by Yoga, involves the entire Respiratory System and not only includes the portions of the lungs used in high, low and middle breathing, but expands the lungs so as to take in more air than the amounts inhaled by all of these Three Kinds of Breathing together when they are employed in shallow breathing. The complete breath is not just deep breathing; it is the deepest possible breathing. Not only does one raise his shoulders, collarbone and ribs, as in high breathing, and also extend his abdomen and lower his diaphragm, as in low breathing, but he does both as much as is needed to expand his lungs to their fullest capacity.
The Yoga Complete Breath is the basic technique of all the different types of Yoga Breathing, and therefore should be mastered before you learn the specific breathing exercises. It brings the whole lung capacity into play and is the basis of the three specific breathing exercises. Keep in mind that this Type of Breathing is only done when you do the breathing exercises. The rest of the time you should be doing low breathing by pushing the stomach out slightly when you inhale, and then just letting the stomach fall back to its original position when you exhale. Also, make sure you are breathing through your nose and not your mouth.
The Four Stages of Breathing in Yoga
1. Puraka (Inhalation)
A single inhalation is termed Puraka. It is a process of drawing in air and is expected to be smooth and continuous. If a person should pause one or more times during the process of a single inhaling, the process might be spoken of as a broken Puraka rather than as a series of Purakas.
2. Abhyantara Kumbhaka (Pause After Inhaling) Full Pause
Kumbhaka consists of deliberate stoppage of flow of air and retention of the air in the lungs, without any movement of lungs or muscles or any part of the body and without any incipient movements. A beginner may experiment by using some force to keep such pause motionless. Quite elaborate instructions and techniques have been worked out for this purpose.
3. Rechaka (Exhalation)
The third stage, Exhalation, is called Rechaka. Like inhalation, it too should be smooth and continuous, though often the speed of exhaling is different from that of inhaling. Normally, muscular energy is used for inhaling whereas exhaling consists merely of relaxing the tensed muscles. Such relaxing forces air from the lungs as they return to a relaxed condition. Muscular effort may also be used for both inhalation and exhalation. You can force air out with muscular effort like when you sit or stand erect with your abdominal muscles under constant control. When you deliberately smooths the course of your breathing and hold the cycle in regular or definitely irregular patterns, you are also likely to use muscular energy at each stage, including the pauses. However, in a condition of complete relaxation, you should expect to exert some effort for inhalation.
4. Bahya Kumbhaka (Pause After Exhaling) Empty Pause
The Fourth Stage of Breathing, the pause after exhaling, is also called kumbhaka, especially when the stoppage is deliberate or prolonged. This empty pause completes the cycle which terminates as the pause ends and a new inhalation begins.
To take that a step further, I began looking into meditation techniques at www.freemeditations.com. I was extremely pleased to find that the introduction to the site exactly reflected everything that I have learned and come to believe:
"The aim of free meditations is to bring inner peace within our self and the world in a positive and spiritual way. The world is not a peaceful place and within every soul there is some form of tension and stress. It is therefore essential to create positive and peaceful thoughts to bring peace to our mind. Meditation is one of the best methods to bring about transformation and nurture the natural qualities within.
The best way that we can create that change is to change our thoughts from being negative to positive. The positive discovery about meditation is that we are focusing within our self and becoming free of negativity. Meditation techniques simply involve a process of transforming yourself, your thoughts, and recognizing the negative thoughts, and changing them into positive and peaceful thoughts.
The best attitude towards meditation is to be very patient as the mind does not always want to focus. Having a sense of expectation towards positive results can create uncomfortable pressure and thus take away the enjoyment of the experience. By practicing meditation regularly, the person whom meditates gains a wonderful sense of the self.
Meditation is a self healing process, any form of stress is a sign of our negative thinking and Dis ease within our mind. If we don't attend to disease in the mind we may find that chronic stress can lead to disease of the body."
This site completely agreed with everything that I have been preaching about changing thoughts to reach happiness and calm. As I read on, the site offers links, instructions, and guides to dozens of meditation styles. After reading about several, I decided that Mindfulness Meditation was the style that was right for me. A lot of the others had extreme religious ties (which I am not yet looking for because truly, I don't know what I am. I like some aspects of Buddhism, but not all. I believe in finding spirituality through nature. Part of me thinks I'm agnostic, but part of me thinks that is a cop-out. Bottom line is, I am not ready for a meditation connected with a specific religion. Part of this journey is finding out what religion means to me.), or asked you to think about certain things while you meditated. Mindfulness meditation asks you to focus on breathing, and consciously freeing your body of stress. Here is the complete guide:
"Mindfulness Meditation
Equipping individuals to deal with stressful situations by accepting them and being aware of them, Mindfulness Meditation is an effective and miraculous technique of meditation against life’s problems and situations.
True, stress, anger, disappointments, frustrations, and other negative emotions adversely affect our minds and even bodies. Such negative emotions and actions should be dealt effectively and set-backs should be accepted without injuring our health. Mindfulness Meditation is that medicine which helps to deal with negative emotions and situations in the most effective manner.
Mindfulness Meditation, also referred to as Insightful Meditation, requires or allows individuals to be aware of their surroundings, to develop a sense of sensitivity in perceiving every moment, and enabling them to accept stressful situations, instead of avoiding them. By being aware of the inner state of our minds during Mindfulness Meditation, we can accept difficult situations in our lives without much resistance.
Through the practice of Meditation, we can train our minds to achieve a state of tranquility, without being disturbed by outside forces. Mindfulness Meditation helps in training and developing the strengths of the mind to achieve this peacefulness.
One can practice Mindfulness Meditation by sitting in an appropriate upright position, cross-legged, and focusing on our breath or anything else, such as mental and physical processes which help us in becoming aware of our present thought patterns and inner state.
The practice of Mindfulness Meditation focuses our attention on our thoughts, actions, and present moments non-judgmentally. It does not encourage evaluating or thinking on our past actions and neither does it take our thoughts to the uncertain future. Mindfulness Meditation helps and trains our mind from getting distracted by outside disturbances and enables us to focus our thoughts and relax the mind.
Mindfulness Meditation can be conducted or practiced through informal and formal techniques. While formal Mindfulness Meditation involves Yoga, in which there is a control and awareness of breathing patterns with appropriate body movements, informal Mindfulness Meditation includes taking into account each experience in life with relish and enjoyment.
Mindfulness Meditation is a technique of introspection or insight through which we can obtain a clear picture of our thoughts and inner states, focus our thoughts, and even train our mind to perceive things and situations more effectively."
I plan to practice ten minutes of mindful meditation per day, isolating myself in a quiet, dark space, and clearing my mind. I will focus on low breathing and consciously changing my thoughts and energy to positivity. Hopefully this will help me find optimal success and make the best choices in college.
Thursday, May 27, 2010
"The Plan"- Physical Fitness
Before I begin focusing specifically on physical fitness, I would like to share an exchange of emails between me and AnnMarie Cipolla, one of my trainers, and the person who has proven to be my greatest influence over the course of this project. After our final training session, I sent her a quick email to thank her, but also to ask about this whole idea of a holistic lifestyle. I wanted to make sure I was getting it right. I said:
"Hi Ann Marie!
It's been one day and I already have a question for you. What can you tell me about living holistically or what it means to have a holistic lifestyle? I'm reading and writing a lot about it and I'm trying to make sure that I'm getting the right ideas and am understanding what it actually is. What I've taken from my research is that it is any lifestyle that makes you feel/offers you the tools to be a whole person in mind body and spirit and that those three areas are kind of working together in harmony. Also it seems that when you look at it in the context of like holistic medicine, it means that instead of just treating an illness with a pill for instance, you also examine other areas of a person's life to try to fix other contributing factors and areas that may be out of balance. It seems that a lifestyle like this can be very different from person to person.
The goal of my project has been to come up with a plan for myself for next year to make sure that I am well, not only physically but emotionally as well. When you influenced me to start doing things like stop drinking pop, and lift lighter weights, and just relax and breathe for a change, something inside of me really switched. I love the way my body feels without the pop in it. The difference is extremely apparent. The yoga and working on the ball was awesome too, because it forced my body to slow down which was something that it had never really been forced to do, and again the feeling was fantastic. I have also been reading a book called The Secret which has really forced me to focus on the energy that I emit and make sure that it is positive. By being conscious of that, my days have taken a drastic turn for the better and I truly feel great. This project has taught me so much and has really showed me the areas in my life that I need to change and how much better I feel once I begin to implement those changes. With that being said, I have really been looking into the concept of living more holistically and what that entails. In college, I don't want to drink (as in at all--during this project another realization I came to was how out of whack alcohol makes my body feel) and I want to focus on my work and be as successful as I possibly can. Practicing this type of living really seems to fit well with where I want my life to go.
I could be babbling for all I know, like I said, I'm checking in with you to make sure I'm getting this right.
Thanks so much for everything you have done for me. You have been the single greatest influence and help in this entire project.
-Sam"
To which she replied:
"Hi Sam ~
I'm delighted to hear from you! The three points you mentioned in the first paragraph are absolutely dead on: Harmony, balance and individuality. Those are keys factors in a holistic lifestyle. It is apparent that you have a very good understanding of what it means to live holistically. It is also clear to me that you're "listening" to your body. The testimony about how alcohol makes you feel, slowing down and taking diet drinks out of your life brings this point home. Listening is such a huge factor in living a balanced life. If your body is reacting in an adverse way, then something is wrong. It is our responsibility to listen to our bodies and make the necessary changes. If you listen well, which is really sounds like you are, you're body will work at optimal energy and you'll have peace. Now, there's a concept!! :)
I am so happy that are sessions were helpful to you. I appreciate your willingness to learn and stay open! I truly believe you will be successful at this. Awareness is the first step and you've already taken it so you're well on your way. Keep up the great work and remember to enjoy the journey!
Feel free to write or call anytime. I would love to hear from you.
All the best ~
AnnMarie
Ps. Some additional reading that I would highly recommend:
The Blood Type Diet....Dr. Peter J. D'Adamo
Any of Dr. Colbert's Books....Stress Less..... is one of my favorites
Yoga for Wellness.......Gary Kraftsow
You Can Heal Your Life.....Louise Hay"
It was really encouraging to hear that I am on the right track with my plan.
A big part of living a balanced life next year will be making sure that I get adequate exercise to keep me feeling energized and good about my body. For example, due to family commitments, a holiday weekend, and a lack of energy or motivation, I haven't exercised in six days. And I feel it. I am sluggish and have a noticeable lack in body confidence. I don't feel whole or like myself.
In order to avoid these feelings, there are several things I need to keep in mind for next year:
1) I need to make a commitment to getting to the gym on a regular basis. 4 times per week is my goal. If I don't stick to that, it will end up affecting several other aspects of my life, as it has proven to have done in this last week. Part of the concept of holistic living is understanding how the different pieces of your life fit together and affect one another. For example, the physical fitness aspect affects the mental aspect very directly. As does nutrition. And physical fitness and nutrition go hand in hand.
2) I need to consciously find activities that keep me excited about working out. Also, variety will be key. I need to make sure that I get a good mix of different types of cardio and alternate that with weight training for my arms, shoulders, back, chest, abs, and legs.
3) I need a plan for those times when I can't make it to the rec center for whatever reason. Whether there is three feet of snow outside, or I am too tired, or I have to go out in an hour and only have 20 minutes to fit a workout in, there will always be those days when I don't make it over there. Instead of throwing in the towel, a key for me will be having things to do in my room so that I can still feel as though I accomplished something. In order to aid me in that area, AnnMarie made me a gigantic list of equipment and exercises to help me stay on top of my workout routines no matter where I am.
First, she gave me a list of basic equipment that I should keep in my dorm room for time like these. Hopefully my roommate won't try to kill me for taking up valuable space with my equipment...
1) "Magic Ball"- 65 centimeters worked best for me
2) Tube- medium heavy (basically a giant rubber band rolled up like a rigatoni noodle with handles on both ends)
3) Band- heavy (a basic strip of thin rubber with a high resistance)
4) Weights- 8,10,12, potentially 15 (lighter weights are easier to transport and best for performing exercises on the ball. one thing this project has taught me is weights that are too heavy are unnecessary and they only existed in my life to prove a point.)
5) Yoga DVDs- from www.viniyoga.com- this is the kind of yoga that I practiced with AnnMarie and I responded really well to it. at least three times per week I will try to pop it into my computer and take a half hour to relax and do the workout.
AnnMarie went on to present me with a detailed exercise routine that could be performed right in my dorm room using only the equipment listed above, along with other things, like my bed, or simply the floor.
Chest- to be performed with mid to upper back on the ball
1) Chest Press (weights)
2) Fly (weights)
3) Close grip fly (weights)
Triceps- mid to upper back on the ball
1) Headbanger- 2 arms, 1 arms, 2 arms 1 weight (weights)
2) Overhead (weights)
Triceps- sitting on ball, leaning forward to 45 degrees
1) Kickbacks (weights or band)
Biceps- standing or sitting on ball with back straight
1) Straight Curls (weights or band)
2) Hammer Curls (weights or band)
3) Rotation Curls- start in hammer end in straight, start in straight end in hammer (weights or band)
4) 7's- straight curls- start down end halfway for 7, start halfway end up for 7, full straight curls for 7
Shoulders- standing or sitting on ball with back straight
1) Lateral Raise- start in "sphinx", end with arms flat in line with shoulders at a 90 degree angle to body (weights)
2) Military Press- start in "field goal post" position, end with arms fully extended above head (weights)
3) Reverse Fly (weights or band)
4) Goal Raise- start with arms flat in line with shoulders at a 90 degree angle to body, end in "field goal post" position (weights)
5) Rear Delt- lying on side, weight starts on floor with arm at full extension, end with weight directly above head with arm at full extension (very light weights- 3 pounds)
6) Modified Rear Delt- lying on side, arm bent, elbow rests on hip, weight at floor, end elbow on hip, arm bent, weight directly over hip (light weights- 5 pounds)
Legs- standing
1) Plie Squat- legs beyond shoulder width apart, toes angled outward, push through heels making sure that knees do not cross over toes when bending
2) Straight Squat- legs shoulder width apart or a bit less, push through heels, knees don't extend over toes
**With my particular body, because I am both tall and extremely flexible, I feel squat more when I don't go down as far. It is more effective for me to pulse in a medium squat than it is for me to repeat deep squats.
Legs- back on floor, lower calves and heels on ball
1) Pevlic Lifts (key move in pilates)- breathe in on the lift, breathe out on the release- raise and lower slowly, hold the lift
Legs- Side Leg- lying on side, body straight and long like a pencil
1) Top Leg Lift- raise and lower slowly, hold the lift
2) Meet- raise top leg, hold, raise bottom leg to meet top leg, hold, lower bottom leg, hold, lower top leg
3) Double- both legs at same time
Legs/Glutes- draped over ball
1) Super Girl- lift right leg and left hand/squeeze glutes, lift left leg and right hand/squeeze glutes, lift both legs, squeeze glutes
Legs/Glutes- kneeling, tube wrapped around bedpost, with other handle on ball of foot
1) Push Back- extend attached leg directly backwards, make sure the resistance is heavy enough
2) Lift- lift extended leg to hip level and squeeze
Push Ups- drape over ball, and roll forward until in plank. roll as far forward as is manageable.
Abs- mid to lower back on ball
*Must go slowly
1) Basic Crunch
2) Twist- lift center, side, center, back
3) Dive- basic crunch with arms fully extended above head in "dive position"
Abs- back on floor, legs bent
*Must go slowly, can be modified by holding a weight in your hands, or by using straight legs versus bent
1) Jack Hammer- crunch, lift legs to meet head (or a s close as you can get), lower legs, lower head
"Hi Ann Marie!
It's been one day and I already have a question for you. What can you tell me about living holistically or what it means to have a holistic lifestyle? I'm reading and writing a lot about it and I'm trying to make sure that I'm getting the right ideas and am understanding what it actually is. What I've taken from my research is that it is any lifestyle that makes you feel/offers you the tools to be a whole person in mind body and spirit and that those three areas are kind of working together in harmony. Also it seems that when you look at it in the context of like holistic medicine, it means that instead of just treating an illness with a pill for instance, you also examine other areas of a person's life to try to fix other contributing factors and areas that may be out of balance. It seems that a lifestyle like this can be very different from person to person.
The goal of my project has been to come up with a plan for myself for next year to make sure that I am well, not only physically but emotionally as well. When you influenced me to start doing things like stop drinking pop, and lift lighter weights, and just relax and breathe for a change, something inside of me really switched. I love the way my body feels without the pop in it. The difference is extremely apparent. The yoga and working on the ball was awesome too, because it forced my body to slow down which was something that it had never really been forced to do, and again the feeling was fantastic. I have also been reading a book called The Secret which has really forced me to focus on the energy that I emit and make sure that it is positive. By being conscious of that, my days have taken a drastic turn for the better and I truly feel great. This project has taught me so much and has really showed me the areas in my life that I need to change and how much better I feel once I begin to implement those changes. With that being said, I have really been looking into the concept of living more holistically and what that entails. In college, I don't want to drink (as in at all--during this project another realization I came to was how out of whack alcohol makes my body feel) and I want to focus on my work and be as successful as I possibly can. Practicing this type of living really seems to fit well with where I want my life to go.
I could be babbling for all I know, like I said, I'm checking in with you to make sure I'm getting this right.
Thanks so much for everything you have done for me. You have been the single greatest influence and help in this entire project.
-Sam"
To which she replied:
"Hi Sam ~
I'm delighted to hear from you! The three points you mentioned in the first paragraph are absolutely dead on: Harmony, balance and individuality. Those are keys factors in a holistic lifestyle. It is apparent that you have a very good understanding of what it means to live holistically. It is also clear to me that you're "listening" to your body. The testimony about how alcohol makes you feel, slowing down and taking diet drinks out of your life brings this point home. Listening is such a huge factor in living a balanced life. If your body is reacting in an adverse way, then something is wrong. It is our responsibility to listen to our bodies and make the necessary changes. If you listen well, which is really sounds like you are, you're body will work at optimal energy and you'll have peace. Now, there's a concept!! :)
I am so happy that are sessions were helpful to you. I appreciate your willingness to learn and stay open! I truly believe you will be successful at this. Awareness is the first step and you've already taken it so you're well on your way. Keep up the great work and remember to enjoy the journey!
Feel free to write or call anytime. I would love to hear from you.
All the best ~
AnnMarie
Ps. Some additional reading that I would highly recommend:
The Blood Type Diet....Dr. Peter J. D'Adamo
Any of Dr. Colbert's Books....Stress Less..... is one of my favorites
Yoga for Wellness.......Gary Kraftsow
You Can Heal Your Life.....Louise Hay"
It was really encouraging to hear that I am on the right track with my plan.
A big part of living a balanced life next year will be making sure that I get adequate exercise to keep me feeling energized and good about my body. For example, due to family commitments, a holiday weekend, and a lack of energy or motivation, I haven't exercised in six days. And I feel it. I am sluggish and have a noticeable lack in body confidence. I don't feel whole or like myself.
In order to avoid these feelings, there are several things I need to keep in mind for next year:
1) I need to make a commitment to getting to the gym on a regular basis. 4 times per week is my goal. If I don't stick to that, it will end up affecting several other aspects of my life, as it has proven to have done in this last week. Part of the concept of holistic living is understanding how the different pieces of your life fit together and affect one another. For example, the physical fitness aspect affects the mental aspect very directly. As does nutrition. And physical fitness and nutrition go hand in hand.
2) I need to consciously find activities that keep me excited about working out. Also, variety will be key. I need to make sure that I get a good mix of different types of cardio and alternate that with weight training for my arms, shoulders, back, chest, abs, and legs.
3) I need a plan for those times when I can't make it to the rec center for whatever reason. Whether there is three feet of snow outside, or I am too tired, or I have to go out in an hour and only have 20 minutes to fit a workout in, there will always be those days when I don't make it over there. Instead of throwing in the towel, a key for me will be having things to do in my room so that I can still feel as though I accomplished something. In order to aid me in that area, AnnMarie made me a gigantic list of equipment and exercises to help me stay on top of my workout routines no matter where I am.
First, she gave me a list of basic equipment that I should keep in my dorm room for time like these. Hopefully my roommate won't try to kill me for taking up valuable space with my equipment...
1) "Magic Ball"- 65 centimeters worked best for me
2) Tube- medium heavy (basically a giant rubber band rolled up like a rigatoni noodle with handles on both ends)
3) Band- heavy (a basic strip of thin rubber with a high resistance)
4) Weights- 8,10,12, potentially 15 (lighter weights are easier to transport and best for performing exercises on the ball. one thing this project has taught me is weights that are too heavy are unnecessary and they only existed in my life to prove a point.)
5) Yoga DVDs- from www.viniyoga.com- this is the kind of yoga that I practiced with AnnMarie and I responded really well to it. at least three times per week I will try to pop it into my computer and take a half hour to relax and do the workout.
AnnMarie went on to present me with a detailed exercise routine that could be performed right in my dorm room using only the equipment listed above, along with other things, like my bed, or simply the floor.
Chest- to be performed with mid to upper back on the ball
1) Chest Press (weights)
2) Fly (weights)
3) Close grip fly (weights)
Triceps- mid to upper back on the ball
1) Headbanger- 2 arms, 1 arms, 2 arms 1 weight (weights)
2) Overhead (weights)
Triceps- sitting on ball, leaning forward to 45 degrees
1) Kickbacks (weights or band)
Biceps- standing or sitting on ball with back straight
1) Straight Curls (weights or band)
2) Hammer Curls (weights or band)
3) Rotation Curls- start in hammer end in straight, start in straight end in hammer (weights or band)
4) 7's- straight curls- start down end halfway for 7, start halfway end up for 7, full straight curls for 7
Shoulders- standing or sitting on ball with back straight
1) Lateral Raise- start in "sphinx", end with arms flat in line with shoulders at a 90 degree angle to body (weights)
2) Military Press- start in "field goal post" position, end with arms fully extended above head (weights)
3) Reverse Fly (weights or band)
4) Goal Raise- start with arms flat in line with shoulders at a 90 degree angle to body, end in "field goal post" position (weights)
5) Rear Delt- lying on side, weight starts on floor with arm at full extension, end with weight directly above head with arm at full extension (very light weights- 3 pounds)
6) Modified Rear Delt- lying on side, arm bent, elbow rests on hip, weight at floor, end elbow on hip, arm bent, weight directly over hip (light weights- 5 pounds)
Legs- standing
1) Plie Squat- legs beyond shoulder width apart, toes angled outward, push through heels making sure that knees do not cross over toes when bending
2) Straight Squat- legs shoulder width apart or a bit less, push through heels, knees don't extend over toes
**With my particular body, because I am both tall and extremely flexible, I feel squat more when I don't go down as far. It is more effective for me to pulse in a medium squat than it is for me to repeat deep squats.
Legs- back on floor, lower calves and heels on ball
1) Pevlic Lifts (key move in pilates)- breathe in on the lift, breathe out on the release- raise and lower slowly, hold the lift
Legs- Side Leg- lying on side, body straight and long like a pencil
1) Top Leg Lift- raise and lower slowly, hold the lift
2) Meet- raise top leg, hold, raise bottom leg to meet top leg, hold, lower bottom leg, hold, lower top leg
3) Double- both legs at same time
Legs/Glutes- draped over ball
1) Super Girl- lift right leg and left hand/squeeze glutes, lift left leg and right hand/squeeze glutes, lift both legs, squeeze glutes
Legs/Glutes- kneeling, tube wrapped around bedpost, with other handle on ball of foot
1) Push Back- extend attached leg directly backwards, make sure the resistance is heavy enough
2) Lift- lift extended leg to hip level and squeeze
Push Ups- drape over ball, and roll forward until in plank. roll as far forward as is manageable.
Abs- mid to lower back on ball
*Must go slowly
1) Basic Crunch
2) Twist- lift center, side, center, back
3) Dive- basic crunch with arms fully extended above head in "dive position"
Abs- back on floor, legs bent
*Must go slowly, can be modified by holding a weight in your hands, or by using straight legs versus bent
1) Jack Hammer- crunch, lift legs to meet head (or a s close as you can get), lower legs, lower head
Wednesday, May 26, 2010
"The Plan"- Nutrition
Let's talk about beginning to live holistically.
I am learning about all of this right along with anyone who is reading my blog, so bare with me if I make a mistake, or misunderstand some aspect of this lifestyle. If you know something I don't, correct me! Believe me, it would be much appreciated.
Yesterday, I gave a bit of background about what holistic living meant to me based on all of the sources I was pulling from, such as Ann Marie, www.holistic-life-living.com, www.holisticwithhumor.com, and even the book I read last week, The Secret by Rhonda Byrne.
Here, I give you a background of healthy living and living holistically from my favorite site that I have found, www.healthy-holistic-living.com
"According to the World Health Organization (WHO), Health is a state of complete physical, mental, and social well-being. Interestingly enough, health is not simply defined as just the absence of disease. The actual definition of Healthy Living is the steps, actions and strategies one puts in place to achieve optimum health. Healthy Living is about taking responsibility and making smart health choices for today and for the future. Eating right, getting physically fit, emotional wellness, spiritual wellness and prevention are all apart of creating a healthy lifestyle. Since the entire YOU, meaning all aspects of one’s self, must work in harmony to achieve wellness, you need to put balanced energy into each aspect of yourself.
• The body or Physical You requires good nutrition, appropriate weight, beneficial exercise, adequate rest and proper stress management.
• The mind or Emotional You needs self-supportive attitudes, positive thoughts and viewpoints and a positive self-image. You also need to give and receive forgiveness, love and compassion; you need to laugh and experience happiness; you need joyful relationships with yourself and others.
• The Spiritual You requires inner calmness, openness to your creativity, and trust in your inner knowing. And for some it requires having a relationship with a higher power.
We all know when the Physical You is out of balance. Our body tells us right away. We feel fatigue or catch a cold or maybe become chronically ill. But how do we know when the Emotional You or Spiritual You are out of balance? "
That introduction led into the beginnings of a plan that I began to lay down for you yesterday. I answered questions regarding aspects of my life that needed improvement, as well as physical conditions and goals for my life. Using those tools, I will go on to create an entire plan for healthy living while I am in college. This plan will be like my guidebook and my final product for this senior project.
The site asked several questions to create a "Healthy Living Plan." Essentially, it gave a topic, and readers were asked to list out the ways in which they would go about following that particular aspect of the plan. Here are the results of my exercise:
Look for the positive in each situation:
I will think of the methods outlined in The Secret, and when a negative thought comes along, I will consciously change the energy I emit from negative to positive.
Be aware of my thoughts and feelings:
If I am feeling upset, I will examine my thoughts and consciously change the energy I put out. Feelings are a manifestation of your thoughts. In order to change how I feel, I must change how I think. Like attracts like; positive thoughts attract more positivity.
Eat a healthy diet:
I will avoid processed foods and go natural or raw whenever possible. I will not go to the cafeteria too much (which fits in with my meal plan nicely--I only have 12 cafeteria meals per week). I will drink tea and the type of coffee outlined in yesterday's post versus Starbucks or sugary drinks.
Value myself and my creativity:
I already do a pretty good job of those things.
Exercise regularly:
Enroll in group fitness at the gym on campus, because I have found that classes are the best way to stay active and motivated for me personally. Have fitness equipment in my dorm room for when I can't make it to the fitness center.
Avoid alcohol, tobacco, and drugs:
I have too much to lose to even consider messing with those things once I go to school.
Stay open to new ideas:
Force myself to try new things (like salsa dancing or grill club for example), and don't constantly hang out with the same group of people. That is how you find yourself feeling trapped or stuck in a rut.
Get adequate rest:
The key for me will be not trying to do too much. I need to have a concrete plan and allow myself certain nights to go out, and the other nights, stay home and sleep or study. When the lines or rules I set down for myself get wishy-washy, I run into problems, so I need to stay strong and make a commitment to sleeping and me-time.
Express emotions appropriately:
Reflect before responding--whether the reflection time is 5 seconds or 5 days. Never allow thoughts to go directly from my heart to my mouth. My brain needs to process the information before I speak.
Make decisions based on whats best for me:
Get adequate alone time, because for me, being around other people really influences and clouds my views.
Accept change willingly:
Change is my specialty
Respect myself and others:
Make a list of my morals, beliefs, and how I want to be treated by other people so that it is concrete and unchangeable without considerable time to think about what I am doing. Then, apply that list to how I treat others as well.
Practice preventative health care:
Locate the doctors/therapists/nutritionists on the UC campus and get to see them regularly. They are a resource that is meant to be used by the students, and I need to take advantage of their availability.
Now that I have laid out how I plan to go about general aspects of living healthfully, let us get more specific. Today, we will talk about nutrition.
Living Holistically: Nutrition
One thing that has been a bit counter productive about this project is the fact that because I've been exercising so much, I've just kind of allowed myself to eat whatever because I've been really hungry and needed food quickly. Also, when I exercise I kind of adopt a mentality that "I'm burning this off so I can eat whatever" and that is not usually the case. Over the course of this project, I went from eating really healthfully to eating very processed food, candy, less vegetables, and way too much bread and ice cream. There is a noticeable difference in the way my body feels after I eat those things versus when I am conscious of my choices.
I need to start practicing correct eating habits in tandem with exercise to mimic what I should be doing in college.
Today, I would like to work on the idea of holistic nutrition, and making a plan that is right for me to use in college.
I have already suggested the whole notion of "eating raw," but in my case that won't really work very well because I cannot stand raw vegetables. There are really only three categories of things that can safely be eaten raw. These are veggies, fruits, and nuts/seeds. I won't do the vegetables, leaving me with fruits and nuts as my two raw food options. I am shooting for having at least 1 raw element in every meal. This means 4 raw elements total per day. It's not a huge amount, but it's at least a conscious effort to move in a direction of less processed food in favor of things that are natural and as close to straight from the earth as possible.
I also plan to add in a serving of cooked vegetables at lunch and dinner. I will avoid frozen whenever possible, but sometimes that isn't an option. Usually, when I eat with my family, we have vegetables at dinner. But when I eat by myself, it is easy to forget about the veggies because they are extra work to prepare, and let's face it, they don't taste quite as good as a cheeseburger.
Another area that is discussed in articles connected with the holistic living site is about grains. Now, on the one hand, cutting grains seems counter intuitive because the idea of this lifestyle is being well balanced. However, in order to feel whole in one area of your life, sometimes you need to sacrifice small amounts in other areas. Here is a little excerpt from an article on the site about how to eliminate belly fat specifically. It points to grains as the number one cause of stomach fat. I am a firm believer in everything in moderation, but when carbs go wild (as they have been in my recent diet) issues can arise.
"1). Cut or completely eliminate all grains from your diet.
I Know, shock, horror. How can I say such a thing. Easy. This is by far the single most effective method of losing body fat, reducing your waist, flattening your abs, improving digestion, improving well being and energy levels than any other method on this article. In fact if you only do one thing from this article to improve the appearance of your abs would be simply to reduce significantly or totally eliminate grains and white sugar from your diet. They both have similar negative affects on the health of your body and the aesthetics of your waist.
The exact details of the negative biological reactions that take place when you scoff down bread, rice, cake, pasta on a continual basis are to lengthy in explanation for this article. But I ask you to examine the list below of possible symptoms associated with eating grains on a regular basis and see if any apply to you. I believe, just like many health care professionals believe, that grains and sugar are the major contributing factor to most all metabolic conditions i.e diabetes, cancer and syndrome X.
List of grain consumption causing symptoms
1. Cancer
2. Syndrome X (pre-disposition to diabetes, stomach fat accumulation)
3. Acne
4. Weakened immune system
5. Poor digestion
6. Ab distention (paunch belly)
7. Diabetes
8. Depression
9. Lack of energy
10. Asmtha
11. Mood swings
12. Joint pain
13. Poor immune response
14. Increased body fat
15. Bacterial infections
16. Short term memory loss
17. Lowered IQ
I am aware of the government and a majority of health professionals position on this matter. The current food pyramid currently suggest eating 6-11 servings of grains a day. I’m not going to tell you who to listen to but merely ask you to consider the answer to three questions; 1) who is more likely to have your best intentions at heart. Someone who makes money off your being ill, or someone who makes money off you becoming healthier. 2) our grain consumption goes up as our health has declined. 3) and have you been habitually eating the same way for years and has anything changed?
“Insanity: doing the same thing over and over again and expecting different results.”~Albert Einstein"
Now, I am not about completely eliminating any food from my diet. That is restriction which is disordered in my own personal opinion. I have no control over what my mother makes for dinner. If there is bread involved, I have to eat it because that is how my house operates. But for other meals, when I am on my own to make decisions, I will consciously try to veer away from grains and instead opt for whole protein (what this article goes on to say is a much better and more filling choice.) Other suggestions to work along with grain elimination are increased sleep, de-stressing (by doing things like spending time with friends and family, meditating, reading, enjoying nature etc.), and exercising regularly. Basically, I can definitely improve on everything but the exerise, because I get plenty of that.
One thing that this site stresses is a healthy food list. This is a great reference for cooking, or simply helping make correct choices in a world of a million foods. The actual list on the site was not my favorite because it wasn't very broad and didn't really take availability into account. The site did however, offer a link to "The 100 Healthiest Foods" at http://www.dwlz.com/HealthyLife/healthy50.html. I LOVE this website. It is extremely broad and breaks down why each food is on the list and what it offers the body. This would be a great reference for me as I go through the cafeteria trying to make choices, or I have to grab a snack on the go.
I am learning about all of this right along with anyone who is reading my blog, so bare with me if I make a mistake, or misunderstand some aspect of this lifestyle. If you know something I don't, correct me! Believe me, it would be much appreciated.
Yesterday, I gave a bit of background about what holistic living meant to me based on all of the sources I was pulling from, such as Ann Marie, www.holistic-life-living.com, www.holisticwithhumor.com, and even the book I read last week, The Secret by Rhonda Byrne.
Here, I give you a background of healthy living and living holistically from my favorite site that I have found, www.healthy-holistic-living.com
"According to the World Health Organization (WHO), Health is a state of complete physical, mental, and social well-being. Interestingly enough, health is not simply defined as just the absence of disease. The actual definition of Healthy Living is the steps, actions and strategies one puts in place to achieve optimum health. Healthy Living is about taking responsibility and making smart health choices for today and for the future. Eating right, getting physically fit, emotional wellness, spiritual wellness and prevention are all apart of creating a healthy lifestyle. Since the entire YOU, meaning all aspects of one’s self, must work in harmony to achieve wellness, you need to put balanced energy into each aspect of yourself.
• The body or Physical You requires good nutrition, appropriate weight, beneficial exercise, adequate rest and proper stress management.
• The mind or Emotional You needs self-supportive attitudes, positive thoughts and viewpoints and a positive self-image. You also need to give and receive forgiveness, love and compassion; you need to laugh and experience happiness; you need joyful relationships with yourself and others.
• The Spiritual You requires inner calmness, openness to your creativity, and trust in your inner knowing. And for some it requires having a relationship with a higher power.
We all know when the Physical You is out of balance. Our body tells us right away. We feel fatigue or catch a cold or maybe become chronically ill. But how do we know when the Emotional You or Spiritual You are out of balance? "
That introduction led into the beginnings of a plan that I began to lay down for you yesterday. I answered questions regarding aspects of my life that needed improvement, as well as physical conditions and goals for my life. Using those tools, I will go on to create an entire plan for healthy living while I am in college. This plan will be like my guidebook and my final product for this senior project.
The site asked several questions to create a "Healthy Living Plan." Essentially, it gave a topic, and readers were asked to list out the ways in which they would go about following that particular aspect of the plan. Here are the results of my exercise:
Look for the positive in each situation:
I will think of the methods outlined in The Secret, and when a negative thought comes along, I will consciously change the energy I emit from negative to positive.
Be aware of my thoughts and feelings:
If I am feeling upset, I will examine my thoughts and consciously change the energy I put out. Feelings are a manifestation of your thoughts. In order to change how I feel, I must change how I think. Like attracts like; positive thoughts attract more positivity.
Eat a healthy diet:
I will avoid processed foods and go natural or raw whenever possible. I will not go to the cafeteria too much (which fits in with my meal plan nicely--I only have 12 cafeteria meals per week). I will drink tea and the type of coffee outlined in yesterday's post versus Starbucks or sugary drinks.
Value myself and my creativity:
I already do a pretty good job of those things.
Exercise regularly:
Enroll in group fitness at the gym on campus, because I have found that classes are the best way to stay active and motivated for me personally. Have fitness equipment in my dorm room for when I can't make it to the fitness center.
Avoid alcohol, tobacco, and drugs:
I have too much to lose to even consider messing with those things once I go to school.
Stay open to new ideas:
Force myself to try new things (like salsa dancing or grill club for example), and don't constantly hang out with the same group of people. That is how you find yourself feeling trapped or stuck in a rut.
Get adequate rest:
The key for me will be not trying to do too much. I need to have a concrete plan and allow myself certain nights to go out, and the other nights, stay home and sleep or study. When the lines or rules I set down for myself get wishy-washy, I run into problems, so I need to stay strong and make a commitment to sleeping and me-time.
Express emotions appropriately:
Reflect before responding--whether the reflection time is 5 seconds or 5 days. Never allow thoughts to go directly from my heart to my mouth. My brain needs to process the information before I speak.
Make decisions based on whats best for me:
Get adequate alone time, because for me, being around other people really influences and clouds my views.
Accept change willingly:
Change is my specialty
Respect myself and others:
Make a list of my morals, beliefs, and how I want to be treated by other people so that it is concrete and unchangeable without considerable time to think about what I am doing. Then, apply that list to how I treat others as well.
Practice preventative health care:
Locate the doctors/therapists/nutritionists on the UC campus and get to see them regularly. They are a resource that is meant to be used by the students, and I need to take advantage of their availability.
Now that I have laid out how I plan to go about general aspects of living healthfully, let us get more specific. Today, we will talk about nutrition.
Living Holistically: Nutrition
One thing that has been a bit counter productive about this project is the fact that because I've been exercising so much, I've just kind of allowed myself to eat whatever because I've been really hungry and needed food quickly. Also, when I exercise I kind of adopt a mentality that "I'm burning this off so I can eat whatever" and that is not usually the case. Over the course of this project, I went from eating really healthfully to eating very processed food, candy, less vegetables, and way too much bread and ice cream. There is a noticeable difference in the way my body feels after I eat those things versus when I am conscious of my choices.
I need to start practicing correct eating habits in tandem with exercise to mimic what I should be doing in college.
Today, I would like to work on the idea of holistic nutrition, and making a plan that is right for me to use in college.
I have already suggested the whole notion of "eating raw," but in my case that won't really work very well because I cannot stand raw vegetables. There are really only three categories of things that can safely be eaten raw. These are veggies, fruits, and nuts/seeds. I won't do the vegetables, leaving me with fruits and nuts as my two raw food options. I am shooting for having at least 1 raw element in every meal. This means 4 raw elements total per day. It's not a huge amount, but it's at least a conscious effort to move in a direction of less processed food in favor of things that are natural and as close to straight from the earth as possible.
I also plan to add in a serving of cooked vegetables at lunch and dinner. I will avoid frozen whenever possible, but sometimes that isn't an option. Usually, when I eat with my family, we have vegetables at dinner. But when I eat by myself, it is easy to forget about the veggies because they are extra work to prepare, and let's face it, they don't taste quite as good as a cheeseburger.
Another area that is discussed in articles connected with the holistic living site is about grains. Now, on the one hand, cutting grains seems counter intuitive because the idea of this lifestyle is being well balanced. However, in order to feel whole in one area of your life, sometimes you need to sacrifice small amounts in other areas. Here is a little excerpt from an article on the site about how to eliminate belly fat specifically. It points to grains as the number one cause of stomach fat. I am a firm believer in everything in moderation, but when carbs go wild (as they have been in my recent diet) issues can arise.
"1). Cut or completely eliminate all grains from your diet.
I Know, shock, horror. How can I say such a thing. Easy. This is by far the single most effective method of losing body fat, reducing your waist, flattening your abs, improving digestion, improving well being and energy levels than any other method on this article. In fact if you only do one thing from this article to improve the appearance of your abs would be simply to reduce significantly or totally eliminate grains and white sugar from your diet. They both have similar negative affects on the health of your body and the aesthetics of your waist.
The exact details of the negative biological reactions that take place when you scoff down bread, rice, cake, pasta on a continual basis are to lengthy in explanation for this article. But I ask you to examine the list below of possible symptoms associated with eating grains on a regular basis and see if any apply to you. I believe, just like many health care professionals believe, that grains and sugar are the major contributing factor to most all metabolic conditions i.e diabetes, cancer and syndrome X.
List of grain consumption causing symptoms
1. Cancer
2. Syndrome X (pre-disposition to diabetes, stomach fat accumulation)
3. Acne
4. Weakened immune system
5. Poor digestion
6. Ab distention (paunch belly)
7. Diabetes
8. Depression
9. Lack of energy
10. Asmtha
11. Mood swings
12. Joint pain
13. Poor immune response
14. Increased body fat
15. Bacterial infections
16. Short term memory loss
17. Lowered IQ
I am aware of the government and a majority of health professionals position on this matter. The current food pyramid currently suggest eating 6-11 servings of grains a day. I’m not going to tell you who to listen to but merely ask you to consider the answer to three questions; 1) who is more likely to have your best intentions at heart. Someone who makes money off your being ill, or someone who makes money off you becoming healthier. 2) our grain consumption goes up as our health has declined. 3) and have you been habitually eating the same way for years and has anything changed?
“Insanity: doing the same thing over and over again and expecting different results.”~Albert Einstein"
Now, I am not about completely eliminating any food from my diet. That is restriction which is disordered in my own personal opinion. I have no control over what my mother makes for dinner. If there is bread involved, I have to eat it because that is how my house operates. But for other meals, when I am on my own to make decisions, I will consciously try to veer away from grains and instead opt for whole protein (what this article goes on to say is a much better and more filling choice.) Other suggestions to work along with grain elimination are increased sleep, de-stressing (by doing things like spending time with friends and family, meditating, reading, enjoying nature etc.), and exercising regularly. Basically, I can definitely improve on everything but the exerise, because I get plenty of that.
One thing that this site stresses is a healthy food list. This is a great reference for cooking, or simply helping make correct choices in a world of a million foods. The actual list on the site was not my favorite because it wasn't very broad and didn't really take availability into account. The site did however, offer a link to "The 100 Healthiest Foods" at http://www.dwlz.com/HealthyLife/healthy50.html. I LOVE this website. It is extremely broad and breaks down why each food is on the list and what it offers the body. This would be a great reference for me as I go through the cafeteria trying to make choices, or I have to grab a snack on the go.
Monday, May 24, 2010
Introduction to Healthy Living
In my research of the Holistic Lifestyle, I came across an amazing website full of information and articles compiled by a woman who adopted a Holistic Lifestyle after being diagnosed with a chronic illness, and began living differently to improve her health. The website is: http://www.healthy-holistic-living.com
In all of the introduction to holistic living, there were several assessments and lists we were asked to complete. This allows us to focus on the areas that we need to work on and also to recognize our strengths.
The definition of healthy living according to this site is:
I loved this definition because it was the exact goal of my senior project. This whole concept was beginning to sound better and better.
The first thing we were asked to do was make a list of areas of your life that needed improvement, health condition we have, as well as life goals. This activity will help us focus on and plan out how to meet each need in a healthy way.
Areas for Improvement
Food- I often opt for quick versus healthy, resulting in poor choices. Also, I eat when I'm bored.
Waking Up- A lot of times, I begin the day with a negative outlook, often to the point where I want to cry.
Sleep- I joke about being an insomniac, but I believe there is actually great truth to that statement. I lay awake and my mind races, and no matter how late I stay up, I can't sleep past 7:00 am.
Friends- I have found that many of my friend choices have been poor. I tend to look for glamor over strength of character, which ultimately leaves me unhappy and isolated.
Being a Friend- I am not the best of friends sometimes. I am moody and get bored easily, and anger quickly, and think without speaking. This results in hurting people.
Lying- The lies are always innocent. I never lie about things of substance. I would rather just be honest and real. But the little things that I lie about leave me feeling guilty and empty.
Letting Myself Go- Once things in my life reach a certain point, for example my bedroom getting messy, I just leave them to get worse until I wake up one morning in a panic attack. I need to nip things in the bud.
Spending Time with Family- I am constantly running, and when I'm home, I am often locked in my room on the computer instead engaging with the people around me. I can't help but to think we'd have a healthier and more understanding relationship if I broke that cycle.
Reading- I am so connected by technology--texting, music, facebook, email and everything else. If I could take a moment to go back to the basics and just read a book, unplugged, by myself, I would feel a lot more whole. Because right now I feel like a piece of me is constantly being shared with a million other people.
Nature- These last few days have been gorgeous, and I have spent the last 6 months longing for summer. Yet for some reason I haven't been outside barely at all. I know I am exhausted, and have to work on my project, but it has been alarming for me.
Health Conditions
Recovering from a broken fibula--my largest issue is weakness in my right leg.
Insomnia- Do I actually have this? Dictionary.com defines it as: "Chronic inability to fall asleep or remain asleep for an adequate length of time." Yep, that sounds like me.
Goals
1. Be happy with the way I look
2. Maintain my healthiest, most caring relationships at all costs
3. Be happy with the people I am surrounded by--feel safe and cared about, and don't feel the need to change myself
4. Maintain a positive outlook on life, and don't allow myself to tailspin into negativity.
Tips for around Campus
College kids live on coffee. Especially in my major, where I have heard all nighters are commonplace, I can't imagine I wont start drinking the stuff like water (especially considering my caffeine addiction). Here is a list of healthy things to add to coffee--why to use them, what they taste like and where to get them. This offers an alternative to processes, expensive, calorie laden Starbucks.
Here is how to "pimp" your coffee:
1. Add coconut oil
What it does: coconut oil contains polyphenols that improve insulin sensitivity, thyroid function, decreases belly fat and kill pathogens thusly aiding digestion and the immune system (Research).
How much: add 1-3 tablespoons to your cup of coffee
What type: organic is best
Where from: supermarkets health food sections
Tastes like: the same as a normal cup of coffee though can be slightly greasy
2. Add a cinnamon stick or two
What it does: cinnamon mimics insulin (the discovery was initially made by accident, by Richard Anderson at the US Department of Agriculture's Human Nutrition Research Center in Beltsville, Maryland) thusly decreasing the need for the beta cells of the pancreas to secrete insulin; in fact, Charles Poliquin, a world renowned strength coach, says addingcinnamon to your water is one of the best ways to sensitize your body to insulin. Other possible benefits include, decreased inflammatory markers, increased satiety, lowered tryglyrides, lowered total cholesterol, lowered LDL's (bad cholesterol) and increased HDL's (good cholesterol).
How much: 1-2 sticks
What kind: any, but organic is the best
Where from: health food section of a supermarket and Asian markets
How does it taste: a slight hint of cinnamon
3. Add cocoa
What it does: cocoa contains polyphenols, alkaloids and flavonoids that can increase insulin sensitivity, increase slightly nervous system activity, improve cognitive (brain) function and decrease markers for cardiovascular disease.
Cocoa flavonoids are thought to have a protective effect on cardiovascular health through their ability to alter a number of pathological processes involved in the development of Cardio Vascular Disease. These include:
* Inhibiting the oxidation of LDL-cholesterol ('bad' cholesterol) by free radicals, an important initial step in the formation of atherosclerotic plaque.
* Suppressing the tendency for small blood cells, called platelets, to clump together and form blood clots. This is often described as an 'aspirin-like' effect.
* Regulating inflammatory and immune responses in blood vessel walls, which may be abnormal in CVD.
* Regulating vascular tone, or degree of constriction of small blood vessels, which contributes to high blood pressure.
In producing these beneficial effects, cocoa flavonoids appear to act through a range of mechanisms, some of which are not thought to be linked to antioxidant activity.
* Ariefdjohan MW, Savaiano DA. (2005) Chocolate and cardiovascular health: is it too good to be true? Nutrition Reviews, Dec; 63(12Pt 1):427-30.
** Ding E.L., Hutfless S.M., Ding X., Girotra S. (2006) Chocolate and Prevention of Cardiovascular Disease: A Systematic Review. Nutrition Metabolism (Lond) 3;3:2.
How much: 1-3 tablespoons
What kind: organic with no added sugar or preservatives
Where from: supermarkets, health food stores and the internet
How does it taste: great, coffee with a slight hint of cocoa
4. Add Chicory coffee
What it does: chicory coffee exhibits a mild excitory action, is a chlorogenic herb just like coffee so can help with detoxification, contains inulin, a non digestible fibre that may slow absorption of glucose from the gut, decrease colon carcinogens, increase friendly bacteria and lower LDL's (bad cholesterol).
According to Chicory.co.za:
"LOWERS CHOLESTEROL:
A new study* reports that chicory reduces cholesterol levels and increases the ratio of HDL (the good one) to LDL (the bad one) in the blood of tested animals.
* Journal of Nutrition, vol. 128, pgs. 1731-a6, by Drs. Meehye Kim & hyun Kyong Shin, Korea Food & Drug Administration and the Department of Food Science and Nutrition, Hallym U., Chunchon, Korea.
LOWERS BLOOD SUGAR: Laboratory research undertaken in Europe shows chicory root extracts to be anti-bacterial, anti-inflammatory and slightly sedative. It slows the pulse and lowers blood sugar.
THERAPEUTIC FOR DIABETES: A study** done in 1984 demonstrated that daily intake by diabetics of a large amount of the fructo-oligosaccharides and inulin contained in chicory: Reduces the glucose rate in blood.
Decreases serum LDL cholesterol levels.
Does not change the levels of triglycerides or HDL cholesterol.
This lessens the disturbances in carbohydrate and lipid metabolism found in diabetes.
** Effect of fructo oligosaccharides on blood glucose and serum lipids in diabetic subjects, Nutrition Research, 1984, vol. 4, pp. 961-66, , by Yamashita Y, Kawai K and Itakura M.
ASSISTS IN WEIGHT LOSS & STIMULATES THE IMMUNE SYSTEM: Chicory contains two ingredients that can contribute to a weight loss programme. A report in the July 1999 Journal of Nutrition*** reveals that these ingredients (inulin and oligofructose) are not digestible by our bodies, and thus have no calories. Nevertheless, the inulin and oligofructose in chicory are digested by beneficial microbes in the colon and aid "in the treatment of, prevention or alleviation of symptoms of intestinal diseases." These ingredients also participate in the feeding of beneficial bacteria (similar to yoghurt) and allow them to compete with and defeat harmful bacteria, stimulate our immune system and indirectly help promote our own production of B vitamins.
***(supplement) Journal of Nutrition, July 1999, by Dr. Marcel B. Roberfroid and associates, Catholic U. of Lovain, Dept. of Pharmaceutical Science, Brussels, Belgium.."
How much: 2 -3 teaspoons
What kind: organic preferably
Where from: health food sections of supermarkets and health food shops
How does it taste: like cheap coffee by itself and undetectable with coffee
Read more: http://www.healthy-holistic-living.com/insulin-sensitivity.html#ixzz0otkjtUTP
Here are a list of resolutions for the new year, or in this case, the new school year, that will improve health and fit with a holistic lifestyle. I am going to try to at least experiment with, if not implement all ten of these "resolutions" for school next year.
#1 Go Raw
In today's world, with disease on the rise and our bodies reaching toxic overload we need to find ways to make sure we are getting what we need to live our lives to the fullest. And that means getting back to the basics, eating healthy. We need to nourish our bodies with living foods full of goodies like enzymes, oxygen, phytochemicals, bio-electric energy and things that support our body instead of deplete it. And going raw is the way to make that happen, well at least 80% raw.
Raw food diets have been linked to increased energy, healthier skin, a reduced risk of heart disease and better digestion. Raw foods are easier to digest than cooked foods providing you with maximum energy with minimal bodily effort. Eating raw will give your body foods that it can easily assimilate and use for regeneration and rejuvenation.
If you’re interested in trying out a raw food diet for yourself, I highly recommend Natalia Rose’s book The Raw Food Detox Diet It’s a great book to get you started on your own raw food path.
#2 Say Yes to Detox
Detoxification is essential to the healing process. In today's world with our modern diet, pollution and medications, each of us has an abundance of toxins in our bodies and it is simply a matter of time before it breaks down.
Just like sweeping your floors and cleaning your bathrooms, the human body needs to be cleaned, too. Through body detoxification, or "body detox," we can achieve an "internal cleansing" which will improve our overall health and well being; not to mention you will look great! And I know just the man to help you through the process. Dr. James Chappell is a traditional naturopathic physician that I have been working with for the past year and who has helped me make great strides in my health.
Dr. James Chappell has outlined 3 Detox plans that can support detoxification for anyone looking to improve their health, heal disease and slow down the aging process. If there is one thing you do for yourself this year, it's read this book, Dr. James Chappel'ls 4-Step Natural Cure Plan.
#3 Add Vitamin D to your Daily Regiment
The results are in and all the top doctors and alternative medicine specialist agree Vitamin D deficiencies can lead to an array of diseases including cancer. And what is even more disconcerting is that they are finding more than just a few of us are deficient in this valuable vitamin. How come? Well the jury is still out on that, but the facts are clear: we all need to have our Vitamin D levels checked and supplement as needed.
Vitamin D provides an amazing boost to your immune system giving you a better chance at avoiding seasonal influenzas and viruses as well as having been found to help prevent prostate cancer, breast cancer, ovarian cancer, depression, colon cancer and even schizophrenia.
Adding Vitamin D to your daily regiment is a simple way to change your life and improve your overall health. Personally, with what appears to be an epidemic of vitamin D deficiency it is worth your while to get Vitamin D levels checked by your physician. I encourage anyone interested in improving his or her immune systems and overall health to consider vitamin D supplementation.
#4 Do For Others
Sounds simple enough and most of us probably think we have this one covered, but I am not talking about just donating money, although please do if you feel so compelled. I am talking about hands on helping whether it is your neighbor or at a homeless shelter. And not just once a year when the spirit strikes us, but monthly, weekly or even daily. This is the best way to help you put your life into perspective and appreciate not only what you have, but to help re-prioritize what is really important.
"Three things in human life are important. The first is to be kind. The second is to be kind. The third is to be kind."- Henry James
#5 Go Non-toxic
The Environmental Protection Agency studies of human exposure to air pollutants indicate that indoor levels of pollutants may be 2-5 times, and occasionally more than 100 times, higher than outdoor levels. These levels of indoor air pollutants may be of particular concern because most people spend about 90% of their time indoors. And guess what the number one offender is?, yup you guessed it, cleaning products!
Just a few facts to get your heart racing:
-50% of all illness is due to poor indoor air quality (1989 State of Massachusetts Study)
-Over 150 chemicals found in the home are connected to allergies, birth defects, cancer and psychological disorders. (Consumer Protection Agency)
-Women who work in the home have a 54% higher death rate from cancer than women who work outside of the home (17- year EPA study)
Yikes, but the good news is it doesn't take much to make this change and the impact could save your life. Check out Care2.com's How to Make a Non-Toxic Cleaning Kit
#6 Re-learn the Art of Single-Tasking
Yup, the opposite of multi-tasking. I know, I know, everyone thinks that multi-tasking is the only way to survive in the 21st century, but it is also the quickest way to die. Scientists are discovering that today’s mania for cramming everything in at once is creating a perilous cocktail of brain problems, from severe stress and rage in adults to learning problems and autism-like behavior in children ( dailymail.co.uk).
According to zenhabits.net "a few quick reasons not to multi-task:
1. Multi-tasking is less efficient, due to the need to switch gears for each new task, and then switch back again.
2. Multi-tasking is more complicated, and thus more prone to stress and errors.
3. Multi-tasking can be crazy, and in this already chaotic world, we need to reign in the terror and find a little oasis of sanity and calm.
How can single-tasking be life-changing? A couple powerful reasons:
• You’ll be more effective with your tasks and get more done. It’s hard to achieve important things if you’re constantly switching tasks and distracted by other “urgent” things.
• You’ll be less stressed overall and happier throughout your day."
Oh yeah, and one final reason, "Your focus determines your reality." Now that will make you stop and think!
#7 Get Your Juice On
Did you know that the human body requires around one pound of raw vegetables per fifty pounds of body weight to function optimally? Are you getting your daily requirements? No? Didn't think so.
If you're looking for one easy change that you can make to improve your health - juicing is it. Juicing is a quick and easy way to boost your nutrient intake, meaning that you can dramatically improve your eating habits and health with a minimal amount of effort. Fresh fruits and vegetables contain many vitamins, minerals, and antioxidants. Adding green juice to your diet daily will help you to boost your health quickly and easily.
I juice every morning using a recipe that I altered from "The Raw Food Detox Diet":
8 Kale Leafs
4 Carrots
2 apples
2-3 stalks of Celery
Try it, you might just be surprised at how much you enjoy it!
#8 Take a Break from Negativity
Some of us out there, and you know who you are, happen to be addicted to negativity whether it comes in the form of our own thoughts, television or conversations and it is literally killing us. Yup, it's time for an 'emotional detox'
Research shows that people having a habitual negative disposition are at a higher risk for suffering from memory and comprehension problems later in life, including a higher incidence of Alzheimer’s disease, compared to people with a positive disposition and outlook on life. The good news is that new research suggests that having a positive attitude just might protect against heart disease and keep you alive.
Toxic emotions are one of the most powerful causes of illness. The fact is, it's easy to change our minds once we decide to do so. This involves giving up control of the things you can't control, accepting things you cannot change, and moving on. It involves reorienting how you think about life. You can let go of toxic emotions as soon as you decide the time is right. Fortunately, there is a remarkable new technique that makes it easier than you could imagine, Emotional Freedom Technique
EFT is basically the process of "psychological acupressure". EFT is based on the same energy meridians used in traditional acupuncture to treat emotional and physical ailments -- but now you don't need the needles!
Instead, tapping with the fingertips on specific meridians on the head and chest, along with voicing positive affirmations, helps to clear out emotional blockages from your system, thus restoring your mind and body's balance. I'm sure you realize that emotional health is absolutely essential to your physical health and healing, the two are inseparably linked.
#9 Move Your Body
It doesn't matter if you're sick, out of shape or just don't like to exercise you have to move your body to live. As a person dealing with a chronic illness and knowing what it is like not to be able to get out of bed, I can understand your first response, “I am too sick to exercise,” "I don't like exercise," "I am too old to exercise" but the bottom line is exercise is absolutely crucial for the mind, body and soul. If all you can do is curl your toes then curl your toes, but you have to move your body!
When the body is in movement, it releases endorphins that improve our emotional state and acts as a natural pain reliever. It also is a wonderful outlet for relieving depression, stress, and anxiety, which these days seems to be a part of life in general. The bottom line is regular exercise improves energy levels, helps you sleep better, promotes healthy bowels, boosts the immune system, and aids your body in the natural healing process.
#10 The power of NOW
“Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life. Whereas before you dwelt in time and paid brief visits to the Now, have your dwelling place in the Now and pay brief visits to past and future when required to deal with the practical aspects of your life situation. Always say “yes” to the present moment. What could be more futile, more insane, than to create inner resistance to something that already is? What could be more insane than to oppose life itself, which is now and always now? Surrender to what is. Say “yes to life — and see how life suddenly starts working for you rather than against you.”
Eckhart Tolle in his book, The Power of Now talks about how people are constantly thinking compulsively throughout their day-to-day lives. They’re either thinking about the PAST or the FUTURE, rather than embracing the moment fully for what it is. This can very well be the most powerful and life changing concept not only this year but for the rest of your life.
Read more: http://www.healthy-holistic-living.com/top-10-new-year-resolutions.html#ixzz0otiWYQzh
By the end of this project, it is my goal to have a holistic lifestyle plan completely outlined for me to take to school next year. This will include nutrition, emotional wellness, physical fitness, and spiritual awareness, along with other areas. It will outline how I plan to reach a state of being "whole" in each of the aspects.
In all of the introduction to holistic living, there were several assessments and lists we were asked to complete. This allows us to focus on the areas that we need to work on and also to recognize our strengths.
The definition of healthy living according to this site is:
The steps, actions, and strategies one puts in place to achieve optimum health.
I loved this definition because it was the exact goal of my senior project. This whole concept was beginning to sound better and better.
The first thing we were asked to do was make a list of areas of your life that needed improvement, health condition we have, as well as life goals. This activity will help us focus on and plan out how to meet each need in a healthy way.
Areas for Improvement
Food- I often opt for quick versus healthy, resulting in poor choices. Also, I eat when I'm bored.
Waking Up- A lot of times, I begin the day with a negative outlook, often to the point where I want to cry.
Sleep- I joke about being an insomniac, but I believe there is actually great truth to that statement. I lay awake and my mind races, and no matter how late I stay up, I can't sleep past 7:00 am.
Friends- I have found that many of my friend choices have been poor. I tend to look for glamor over strength of character, which ultimately leaves me unhappy and isolated.
Being a Friend- I am not the best of friends sometimes. I am moody and get bored easily, and anger quickly, and think without speaking. This results in hurting people.
Lying- The lies are always innocent. I never lie about things of substance. I would rather just be honest and real. But the little things that I lie about leave me feeling guilty and empty.
Letting Myself Go- Once things in my life reach a certain point, for example my bedroom getting messy, I just leave them to get worse until I wake up one morning in a panic attack. I need to nip things in the bud.
Spending Time with Family- I am constantly running, and when I'm home, I am often locked in my room on the computer instead engaging with the people around me. I can't help but to think we'd have a healthier and more understanding relationship if I broke that cycle.
Reading- I am so connected by technology--texting, music, facebook, email and everything else. If I could take a moment to go back to the basics and just read a book, unplugged, by myself, I would feel a lot more whole. Because right now I feel like a piece of me is constantly being shared with a million other people.
Nature- These last few days have been gorgeous, and I have spent the last 6 months longing for summer. Yet for some reason I haven't been outside barely at all. I know I am exhausted, and have to work on my project, but it has been alarming for me.
Health Conditions
Recovering from a broken fibula--my largest issue is weakness in my right leg.
Insomnia- Do I actually have this? Dictionary.com defines it as: "Chronic inability to fall asleep or remain asleep for an adequate length of time." Yep, that sounds like me.
Goals
1. Be happy with the way I look
2. Maintain my healthiest, most caring relationships at all costs
3. Be happy with the people I am surrounded by--feel safe and cared about, and don't feel the need to change myself
4. Maintain a positive outlook on life, and don't allow myself to tailspin into negativity.
Tips for around Campus
College kids live on coffee. Especially in my major, where I have heard all nighters are commonplace, I can't imagine I wont start drinking the stuff like water (especially considering my caffeine addiction). Here is a list of healthy things to add to coffee--why to use them, what they taste like and where to get them. This offers an alternative to processes, expensive, calorie laden Starbucks.
Here is how to "pimp" your coffee:
1. Add coconut oil
What it does: coconut oil contains polyphenols that improve insulin sensitivity, thyroid function, decreases belly fat and kill pathogens thusly aiding digestion and the immune system (Research).
How much: add 1-3 tablespoons to your cup of coffee
What type: organic is best
Where from: supermarkets health food sections
Tastes like: the same as a normal cup of coffee though can be slightly greasy
2. Add a cinnamon stick or two
What it does: cinnamon mimics insulin (the discovery was initially made by accident, by Richard Anderson at the US Department of Agriculture's Human Nutrition Research Center in Beltsville, Maryland) thusly decreasing the need for the beta cells of the pancreas to secrete insulin; in fact, Charles Poliquin, a world renowned strength coach, says addingcinnamon to your water is one of the best ways to sensitize your body to insulin. Other possible benefits include, decreased inflammatory markers, increased satiety, lowered tryglyrides, lowered total cholesterol, lowered LDL's (bad cholesterol) and increased HDL's (good cholesterol).
How much: 1-2 sticks
What kind: any, but organic is the best
Where from: health food section of a supermarket and Asian markets
How does it taste: a slight hint of cinnamon
3. Add cocoa
What it does: cocoa contains polyphenols, alkaloids and flavonoids that can increase insulin sensitivity, increase slightly nervous system activity, improve cognitive (brain) function and decrease markers for cardiovascular disease.
Cocoa flavonoids are thought to have a protective effect on cardiovascular health through their ability to alter a number of pathological processes involved in the development of Cardio Vascular Disease. These include:
* Inhibiting the oxidation of LDL-cholesterol ('bad' cholesterol) by free radicals, an important initial step in the formation of atherosclerotic plaque.
* Suppressing the tendency for small blood cells, called platelets, to clump together and form blood clots. This is often described as an 'aspirin-like' effect.
* Regulating inflammatory and immune responses in blood vessel walls, which may be abnormal in CVD.
* Regulating vascular tone, or degree of constriction of small blood vessels, which contributes to high blood pressure.
In producing these beneficial effects, cocoa flavonoids appear to act through a range of mechanisms, some of which are not thought to be linked to antioxidant activity.
* Ariefdjohan MW, Savaiano DA. (2005) Chocolate and cardiovascular health: is it too good to be true? Nutrition Reviews, Dec; 63(12Pt 1):427-30.
** Ding E.L., Hutfless S.M., Ding X., Girotra S. (2006) Chocolate and Prevention of Cardiovascular Disease: A Systematic Review. Nutrition Metabolism (Lond) 3;3:2.
How much: 1-3 tablespoons
What kind: organic with no added sugar or preservatives
Where from: supermarkets, health food stores and the internet
How does it taste: great, coffee with a slight hint of cocoa
4. Add Chicory coffee
What it does: chicory coffee exhibits a mild excitory action, is a chlorogenic herb just like coffee so can help with detoxification, contains inulin, a non digestible fibre that may slow absorption of glucose from the gut, decrease colon carcinogens, increase friendly bacteria and lower LDL's (bad cholesterol).
According to Chicory.co.za:
"LOWERS CHOLESTEROL:
A new study* reports that chicory reduces cholesterol levels and increases the ratio of HDL (the good one) to LDL (the bad one) in the blood of tested animals.
* Journal of Nutrition, vol. 128, pgs. 1731-a6, by Drs. Meehye Kim & hyun Kyong Shin, Korea Food & Drug Administration and the Department of Food Science and Nutrition, Hallym U., Chunchon, Korea.
LOWERS BLOOD SUGAR: Laboratory research undertaken in Europe shows chicory root extracts to be anti-bacterial, anti-inflammatory and slightly sedative. It slows the pulse and lowers blood sugar.
THERAPEUTIC FOR DIABETES: A study** done in 1984 demonstrated that daily intake by diabetics of a large amount of the fructo-oligosaccharides and inulin contained in chicory: Reduces the glucose rate in blood.
Decreases serum LDL cholesterol levels.
Does not change the levels of triglycerides or HDL cholesterol.
This lessens the disturbances in carbohydrate and lipid metabolism found in diabetes.
** Effect of fructo oligosaccharides on blood glucose and serum lipids in diabetic subjects, Nutrition Research, 1984, vol. 4, pp. 961-66, , by Yamashita Y, Kawai K and Itakura M.
ASSISTS IN WEIGHT LOSS & STIMULATES THE IMMUNE SYSTEM: Chicory contains two ingredients that can contribute to a weight loss programme. A report in the July 1999 Journal of Nutrition*** reveals that these ingredients (inulin and oligofructose) are not digestible by our bodies, and thus have no calories. Nevertheless, the inulin and oligofructose in chicory are digested by beneficial microbes in the colon and aid "in the treatment of, prevention or alleviation of symptoms of intestinal diseases." These ingredients also participate in the feeding of beneficial bacteria (similar to yoghurt) and allow them to compete with and defeat harmful bacteria, stimulate our immune system and indirectly help promote our own production of B vitamins.
***(supplement) Journal of Nutrition, July 1999, by Dr. Marcel B. Roberfroid and associates, Catholic U. of Lovain, Dept. of Pharmaceutical Science, Brussels, Belgium.."
How much: 2 -3 teaspoons
What kind: organic preferably
Where from: health food sections of supermarkets and health food shops
How does it taste: like cheap coffee by itself and undetectable with coffee
Read more: http://www.healthy-holistic-living.com/insulin-sensitivity.html#ixzz0otkjtUTP
Here are a list of resolutions for the new year, or in this case, the new school year, that will improve health and fit with a holistic lifestyle. I am going to try to at least experiment with, if not implement all ten of these "resolutions" for school next year.
#1 Go Raw
In today's world, with disease on the rise and our bodies reaching toxic overload we need to find ways to make sure we are getting what we need to live our lives to the fullest. And that means getting back to the basics, eating healthy. We need to nourish our bodies with living foods full of goodies like enzymes, oxygen, phytochemicals, bio-electric energy and things that support our body instead of deplete it. And going raw is the way to make that happen, well at least 80% raw.
Raw food diets have been linked to increased energy, healthier skin, a reduced risk of heart disease and better digestion. Raw foods are easier to digest than cooked foods providing you with maximum energy with minimal bodily effort. Eating raw will give your body foods that it can easily assimilate and use for regeneration and rejuvenation.
If you’re interested in trying out a raw food diet for yourself, I highly recommend Natalia Rose’s book The Raw Food Detox Diet It’s a great book to get you started on your own raw food path.
#2 Say Yes to Detox
Detoxification is essential to the healing process. In today's world with our modern diet, pollution and medications, each of us has an abundance of toxins in our bodies and it is simply a matter of time before it breaks down.
Just like sweeping your floors and cleaning your bathrooms, the human body needs to be cleaned, too. Through body detoxification, or "body detox," we can achieve an "internal cleansing" which will improve our overall health and well being; not to mention you will look great! And I know just the man to help you through the process. Dr. James Chappell is a traditional naturopathic physician that I have been working with for the past year and who has helped me make great strides in my health.
Dr. James Chappell has outlined 3 Detox plans that can support detoxification for anyone looking to improve their health, heal disease and slow down the aging process. If there is one thing you do for yourself this year, it's read this book, Dr. James Chappel'ls 4-Step Natural Cure Plan.
#3 Add Vitamin D to your Daily Regiment
The results are in and all the top doctors and alternative medicine specialist agree Vitamin D deficiencies can lead to an array of diseases including cancer. And what is even more disconcerting is that they are finding more than just a few of us are deficient in this valuable vitamin. How come? Well the jury is still out on that, but the facts are clear: we all need to have our Vitamin D levels checked and supplement as needed.
Vitamin D provides an amazing boost to your immune system giving you a better chance at avoiding seasonal influenzas and viruses as well as having been found to help prevent prostate cancer, breast cancer, ovarian cancer, depression, colon cancer and even schizophrenia.
Adding Vitamin D to your daily regiment is a simple way to change your life and improve your overall health. Personally, with what appears to be an epidemic of vitamin D deficiency it is worth your while to get Vitamin D levels checked by your physician. I encourage anyone interested in improving his or her immune systems and overall health to consider vitamin D supplementation.
#4 Do For Others
Sounds simple enough and most of us probably think we have this one covered, but I am not talking about just donating money, although please do if you feel so compelled. I am talking about hands on helping whether it is your neighbor or at a homeless shelter. And not just once a year when the spirit strikes us, but monthly, weekly or even daily. This is the best way to help you put your life into perspective and appreciate not only what you have, but to help re-prioritize what is really important.
"Three things in human life are important. The first is to be kind. The second is to be kind. The third is to be kind."- Henry James
#5 Go Non-toxic
The Environmental Protection Agency studies of human exposure to air pollutants indicate that indoor levels of pollutants may be 2-5 times, and occasionally more than 100 times, higher than outdoor levels. These levels of indoor air pollutants may be of particular concern because most people spend about 90% of their time indoors. And guess what the number one offender is?, yup you guessed it, cleaning products!
Just a few facts to get your heart racing:
-50% of all illness is due to poor indoor air quality (1989 State of Massachusetts Study)
-Over 150 chemicals found in the home are connected to allergies, birth defects, cancer and psychological disorders. (Consumer Protection Agency)
-Women who work in the home have a 54% higher death rate from cancer than women who work outside of the home (17- year EPA study)
Yikes, but the good news is it doesn't take much to make this change and the impact could save your life. Check out Care2.com's How to Make a Non-Toxic Cleaning Kit
#6 Re-learn the Art of Single-Tasking
Yup, the opposite of multi-tasking. I know, I know, everyone thinks that multi-tasking is the only way to survive in the 21st century, but it is also the quickest way to die. Scientists are discovering that today’s mania for cramming everything in at once is creating a perilous cocktail of brain problems, from severe stress and rage in adults to learning problems and autism-like behavior in children ( dailymail.co.uk).
According to zenhabits.net "a few quick reasons not to multi-task:
1. Multi-tasking is less efficient, due to the need to switch gears for each new task, and then switch back again.
2. Multi-tasking is more complicated, and thus more prone to stress and errors.
3. Multi-tasking can be crazy, and in this already chaotic world, we need to reign in the terror and find a little oasis of sanity and calm.
How can single-tasking be life-changing? A couple powerful reasons:
• You’ll be more effective with your tasks and get more done. It’s hard to achieve important things if you’re constantly switching tasks and distracted by other “urgent” things.
• You’ll be less stressed overall and happier throughout your day."
Oh yeah, and one final reason, "Your focus determines your reality." Now that will make you stop and think!
#7 Get Your Juice On
Did you know that the human body requires around one pound of raw vegetables per fifty pounds of body weight to function optimally? Are you getting your daily requirements? No? Didn't think so.
If you're looking for one easy change that you can make to improve your health - juicing is it. Juicing is a quick and easy way to boost your nutrient intake, meaning that you can dramatically improve your eating habits and health with a minimal amount of effort. Fresh fruits and vegetables contain many vitamins, minerals, and antioxidants. Adding green juice to your diet daily will help you to boost your health quickly and easily.
I juice every morning using a recipe that I altered from "The Raw Food Detox Diet":
8 Kale Leafs
4 Carrots
2 apples
2-3 stalks of Celery
Try it, you might just be surprised at how much you enjoy it!
#8 Take a Break from Negativity
Some of us out there, and you know who you are, happen to be addicted to negativity whether it comes in the form of our own thoughts, television or conversations and it is literally killing us. Yup, it's time for an 'emotional detox'
Research shows that people having a habitual negative disposition are at a higher risk for suffering from memory and comprehension problems later in life, including a higher incidence of Alzheimer’s disease, compared to people with a positive disposition and outlook on life. The good news is that new research suggests that having a positive attitude just might protect against heart disease and keep you alive.
Toxic emotions are one of the most powerful causes of illness. The fact is, it's easy to change our minds once we decide to do so. This involves giving up control of the things you can't control, accepting things you cannot change, and moving on. It involves reorienting how you think about life. You can let go of toxic emotions as soon as you decide the time is right. Fortunately, there is a remarkable new technique that makes it easier than you could imagine, Emotional Freedom Technique
EFT is basically the process of "psychological acupressure". EFT is based on the same energy meridians used in traditional acupuncture to treat emotional and physical ailments -- but now you don't need the needles!
Instead, tapping with the fingertips on specific meridians on the head and chest, along with voicing positive affirmations, helps to clear out emotional blockages from your system, thus restoring your mind and body's balance. I'm sure you realize that emotional health is absolutely essential to your physical health and healing, the two are inseparably linked.
#9 Move Your Body
It doesn't matter if you're sick, out of shape or just don't like to exercise you have to move your body to live. As a person dealing with a chronic illness and knowing what it is like not to be able to get out of bed, I can understand your first response, “I am too sick to exercise,” "I don't like exercise," "I am too old to exercise" but the bottom line is exercise is absolutely crucial for the mind, body and soul. If all you can do is curl your toes then curl your toes, but you have to move your body!
When the body is in movement, it releases endorphins that improve our emotional state and acts as a natural pain reliever. It also is a wonderful outlet for relieving depression, stress, and anxiety, which these days seems to be a part of life in general. The bottom line is regular exercise improves energy levels, helps you sleep better, promotes healthy bowels, boosts the immune system, and aids your body in the natural healing process.
#10 The power of NOW
“Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life. Whereas before you dwelt in time and paid brief visits to the Now, have your dwelling place in the Now and pay brief visits to past and future when required to deal with the practical aspects of your life situation. Always say “yes” to the present moment. What could be more futile, more insane, than to create inner resistance to something that already is? What could be more insane than to oppose life itself, which is now and always now? Surrender to what is. Say “yes to life — and see how life suddenly starts working for you rather than against you.”
Eckhart Tolle in his book, The Power of Now talks about how people are constantly thinking compulsively throughout their day-to-day lives. They’re either thinking about the PAST or the FUTURE, rather than embracing the moment fully for what it is. This can very well be the most powerful and life changing concept not only this year but for the rest of your life.
Read more: http://www.healthy-holistic-living.com/top-10-new-year-resolutions.html#ixzz0otiWYQzh
By the end of this project, it is my goal to have a holistic lifestyle plan completely outlined for me to take to school next year. This will include nutrition, emotional wellness, physical fitness, and spiritual awareness, along with other areas. It will outline how I plan to reach a state of being "whole" in each of the aspects.
Friday, May 21, 2010
Week 3, Day 5 (A Shift In Gears)
I slept like a rock last night, most likely due to the fact that I had 3 personal training sessions and the hardest class I had ever taken in my life the day before. When I woke up, I realized I was late to drive my sister to school, so i ran downstairs, grabbed a Luna Bar and milks and ran out the door. Upon my return, I became aware that my breakfast lacked fruit, so I grabbed some pineapple rings and went on upstairs to blog.
Basically, my day was interrupted by the fact that it was my dad's birthday and instead of going to class or meeting with nurse Gali, I went out to dinner with my family to celebrate.
Instead of a regular post for today, or regular posts for the next week for that matter, I am going to talk to you about Holistic Living. It is a way of life that I am looking to adopt in college. The definition of holistic living, at least from the research I've done, is any lifestyle that offers you the tools to make you feel like a whole person--well in body, spirit, and mind.
I began looking into this approach for two reasons. The first, Ann Marie Cipolla, one of my trainers for this project. She is extremely holistic in her views and practices and it shows. She is balanced. She knows herself. She is confident and beautiful and takes joy in life. Those are all things that I aspire to one day have for myself, and I have really been looking to her as a role model on this journey.
The second reason touches on a subject that may make some uncomfortable, especially seeing as this is a blog specifically for school. But I'm not about hiding anything. One thing that I'm sure all of my teachers will give me is that I'm real. Despite my sometimes lack of respect, lack of regard for the rules, lack of effort, fly-by-the-seat-of-your-pants mentality and frequent last ditch attempt to save my own butt, they will at least acknowledge the fact that I'm pretty open and honest. With that being said, let's take a second to discuss alcohol.
Once you hit a certain age, it's everywhere. For me, that age was sixteen. Since then, I've had my fair share of run-ins with the stuff. Some experiences have been great fun, while others devastating and dangerous. I know that when I go to college, its use will only be more prevalent. It is a way for kids to meet people and loosen up, as well as offers an excuse for otherwise questionable behavior or decisions. But in these last weeks of my senior year, I have made a choice--I'm not going to drink in college (with a few qualifiers in there). Alcohol never really does anything good. It made me feel dangerous and invincible, when in reality, I was neither of those things. It made me forget about what was important. It made me feel sick the next morning. It made me constantly worry that I'd gained weight without realizing it. Biggest and worst of all, it made me feel extremely out of balance.
Right now in my life, I have a lot of amazing things.
By some miracle, I got into the #1 interior design program in the country. And it was a miracle because my grades were just not good enough to get in--there are no two ways about that. I plan to buckle down and work extremely hard to prove to UC that they made the right choice by admitting me, and to ensure that I get the best possible job in the field and am able to live the kind of life I want when I grow up.
I have a beautiful, supporting family who trusts me and wants me to be safe. They are also helping me pay for college. It would kill me to disappoint them.
And finally, I am in a relationship with someone who doubles as my best friend in the world. He will be a senior in high school next year so he won't be around to keep an eye on me constantly, and although he trusts me, I don't really trust myself with the combination of alcohol, a strange new place with 30,000 kids, and a 5 hour drive back home. That relationship is by far the most important thing in the world to me, and until something changes, I refuse to do anything that risks compromising that bond.
The more parties I go to, the more I realize that I'm over it. Alcohol is really an excuse--an excuse to not act like yourself. More and more I discover that acting like myself is exactly what I want to do. I have enough fun in my normal state of mind. Trust me.
So complicated back story aside, I'm not drinking in college. This mentality, I've found, fits perfectly with the holistic approach to life that Ann Marie talks about constantly. Because the purpose of this blog is to prepare me to live a healthy and well balanced lifestyle in college, for the last two weeks of project, I am going to shift gears and focus on how I am going to live and find balance, versus detailing my days. So from here on out, I will focus on figuring out how I'm going to live when I'm on my own. There are many aspects of this that I won't be able to adopt until I'm on my own because of my family situation, but many I will be able to start shifting to immediately.
Basically, my day was interrupted by the fact that it was my dad's birthday and instead of going to class or meeting with nurse Gali, I went out to dinner with my family to celebrate.
Instead of a regular post for today, or regular posts for the next week for that matter, I am going to talk to you about Holistic Living. It is a way of life that I am looking to adopt in college. The definition of holistic living, at least from the research I've done, is any lifestyle that offers you the tools to make you feel like a whole person--well in body, spirit, and mind.
I began looking into this approach for two reasons. The first, Ann Marie Cipolla, one of my trainers for this project. She is extremely holistic in her views and practices and it shows. She is balanced. She knows herself. She is confident and beautiful and takes joy in life. Those are all things that I aspire to one day have for myself, and I have really been looking to her as a role model on this journey.
The second reason touches on a subject that may make some uncomfortable, especially seeing as this is a blog specifically for school. But I'm not about hiding anything. One thing that I'm sure all of my teachers will give me is that I'm real. Despite my sometimes lack of respect, lack of regard for the rules, lack of effort, fly-by-the-seat-of-your-pants mentality and frequent last ditch attempt to save my own butt, they will at least acknowledge the fact that I'm pretty open and honest. With that being said, let's take a second to discuss alcohol.
Once you hit a certain age, it's everywhere. For me, that age was sixteen. Since then, I've had my fair share of run-ins with the stuff. Some experiences have been great fun, while others devastating and dangerous. I know that when I go to college, its use will only be more prevalent. It is a way for kids to meet people and loosen up, as well as offers an excuse for otherwise questionable behavior or decisions. But in these last weeks of my senior year, I have made a choice--I'm not going to drink in college (with a few qualifiers in there). Alcohol never really does anything good. It made me feel dangerous and invincible, when in reality, I was neither of those things. It made me forget about what was important. It made me feel sick the next morning. It made me constantly worry that I'd gained weight without realizing it. Biggest and worst of all, it made me feel extremely out of balance.
Right now in my life, I have a lot of amazing things.
By some miracle, I got into the #1 interior design program in the country. And it was a miracle because my grades were just not good enough to get in--there are no two ways about that. I plan to buckle down and work extremely hard to prove to UC that they made the right choice by admitting me, and to ensure that I get the best possible job in the field and am able to live the kind of life I want when I grow up.
I have a beautiful, supporting family who trusts me and wants me to be safe. They are also helping me pay for college. It would kill me to disappoint them.
And finally, I am in a relationship with someone who doubles as my best friend in the world. He will be a senior in high school next year so he won't be around to keep an eye on me constantly, and although he trusts me, I don't really trust myself with the combination of alcohol, a strange new place with 30,000 kids, and a 5 hour drive back home. That relationship is by far the most important thing in the world to me, and until something changes, I refuse to do anything that risks compromising that bond.
The more parties I go to, the more I realize that I'm over it. Alcohol is really an excuse--an excuse to not act like yourself. More and more I discover that acting like myself is exactly what I want to do. I have enough fun in my normal state of mind. Trust me.
So complicated back story aside, I'm not drinking in college. This mentality, I've found, fits perfectly with the holistic approach to life that Ann Marie talks about constantly. Because the purpose of this blog is to prepare me to live a healthy and well balanced lifestyle in college, for the last two weeks of project, I am going to shift gears and focus on how I am going to live and find balance, versus detailing my days. So from here on out, I will focus on figuring out how I'm going to live when I'm on my own. There are many aspects of this that I won't be able to adopt until I'm on my own because of my family situation, but many I will be able to start shifting to immediately.
Thursday, May 20, 2010
Week 3, Day 4 (The busiest day of my life. No, that is not an exaggeration.)
6:30 am- Breakfast
Last night when I went to bed, I ignored my body a little bit. I was hungry but it was late and I didn't go downstairs to get food. Therefore, I paid for it this morning by waking up ravished. To boost my energy and keep me full, I tried to eat a lot of protein and get some fat in there as well. I had:
Luna protein bar (white chocolate macadamia nut flavor, which was actually delicious)
8 oz. 2% Milk
1 medium-large Pink Lady apple
Approximately 1.5 tablespoons peanut butter
9:00 am- Candy Fix
I was still hungry after breakfast and wanted a little sugar boost. I opted for chocolates with some peanut butter. I had:
2 Cookies n' Cream eggs
2 Peanut butter Treasures (which have delicious real peanut butter inside and I cannot get enough of them)
A few Reece's Pieces
9:30 am- Appointment with Tracy Williams
Today, because I got cleared by the doctor, Tracy actually let me do some exercises. She was working with Courtney again today, and in between her sets, she allowed me to work a little bit too. What I was most surprised by was the fact that they looked really easy when she did them, but the minute I tried, it became impossible. Courtney was using a bar with about 10-25 pounds on each side that she would take off the rack and do very deep squats with. After about 6 or 7, she would get super tired and look like she was going to cry. I couldn't really comprehend how challenging it was until Tracy took off all the weight except 10 pounds on each side and had me try it. I made it through two squats (done completely wrong, might I add) before Tracy told me to rack it. She then pulled me aside and talked to me about staying off my toes when I squat.
11:30 am- Training with Ann Marie
Today with Ann Marie, we did a lot. We focused mostly on back, legs, and butt. To begin, we reviewed a pull down with a special grip that works well for me and makes me feel in in my back. We also did a machine that was like a free-weight pull down that I liked a lot. Basically, she had me go really slow, with short movements to isolate my back so that I could feel it. Because I am so flexible, many times I do these big, huge motions and can't feel the exercise. I need to keep everything I do contained. One of Ann Marie's favorite things to have me do when we are on the floor is called the pelvis lift. Sometimes I use a "magic ball," sometimes my bent legs are planted right behind my butt. I inhale, raise my pelvis to my shoulder blades off the floor, hold it, then drop it back down to the floor on an exhale, vertebrae by vertebrae. When we started getting into yoga, we did a lot of a pose called cat (where you are on your hands and knees and slightly shift your weight forward, pushing your chest out and arching your back) into child's pose (where you go from cat's pose to shifting weight backwards, lifting your stomach towards the ceiling therefore curling your back, and relaxing back into sitting on your calves with forehead on the ground and arms outstretched in front of you.) These things sound simple but we did variations and exercises from these positions that really made me feel the work I was doing.
10:45 am- Lunch
I came home and I was hungry again, as I knew I would be. I really wanted this can of Campbell's Corn Chowder I had my eye on. I know that my meal choices dont sound the greatest up to this point today, but please keep in mind I did three sessions of personal training, plus a fitness class today. I needed fuel. Plus, corn chowder has fat and protein that kept me full.
Campbell's Corn Chowder
Mixed blueberries and watermelon
1:00 pm- Snack
Before Training again, this time with Nurse Gali, I knew I needed some more food. I went with milk for protein and Danish because I have been craving dessert food like a fiend. Originally, I had an ice cream sandwich out on the counter as well. But as soon as I finished the Danish, I knew that was overkill. In the old days, I would have eaten both just because they were there.
Cheese Danish and Milk
2:00 pm- Training with Nurse Gali
Because Kari Gali is our Hawken school nurse, I never really look at her from a fitness or athletic standpoint. This project has forced me to change that, and let me tell you, she is in absolutely rockin' shape. Her arms make me feel bad about myself. Today, we focused on chest and back. The biggest difference between her and Ann Marie is how much weight they make me use, and how many reps they have me do. Ann Marie puts me on very light weights, and has me do about 10-12 reps over and over. Nurse Gali puts me on weights that border on too heavy for me and has me work til failure or 15 reps--whichever comes first. Nurse Gali has been giving me a variety of exercises to use when I'm away at college because she found part of my problem was the fact that there was no variety to my workout routine. She also game me a whole bunch of quick things to do in my dorm room if ever i can't find time to make it to the athletic center. One of these looked something like this:
Holding two, 5 pound free-weights, get in plank or push up position. Then, rotate the body to one side, while lifting the arm and the weight on that side completely straight over head. Then switch sides.
I found that this was extremely challenging, especially on my left side, where my arm would shake and I found myself plopping the weight down instead of setting it on the ground in a controlled manner. Nurse Gali, of course, made this exercise look easy.
One thing she asked me today that really got me thinking was whether I'm the type of person who likes to work hard and be challenged. The answer to that question is complicated. I am very all or nothing. I either have to be working extremely hard with a high level of intensity, or I need to be relaxed and having fun. My soccer and basketball careers at Hawken have been that kind of extremely intense, walk off the field crying or crawling, swear I'll never play sports again type of deal. Thought at the time, I loved feeling like I worked really hard, the next day it was nearly impossible to drag myself back to practice. On the other hand, if I'm having fun and the exercise seems manageable, I can do it for hours. Am I getting results more quickly if I go the intensity route? Yes. Am I far more likely to give up? Yes, again. Bottom Line: I would rather do something I like, and expend a little less energy, but be able to continue it in the long run.
I found that this question/answer very much defined the rest of my day.
3:30 pm- Light Snack
I was hungry but didn't want to eat too heavily to early and then get hungry late at night. I was headed off to Hawken to play soccer with my little brother, Anderson. So to hold myself over, I had:
2 rings of pineapple
2 slices thinly sliced light hard salami
4:00 pm- Soccer with Anderson
I cannot tell you how amazing it felt the first time I dove today. Even though Anderson scored the goal, and was busily gloating like any sixth grade boy would, I couldn't wipe the smile off my face. I LOVE playing goalie. I love diving, I love making great saves, I love being the boss of the defense--I love everything about the position. If all soccer was about was me marching out to the field and just having people shoot on me, or playing in games, I would do it for the rest of my life. Unfortunately, here is where that question from nurse Gali comes in. I hated practice. It was 3 hours long, and I always had to run with my teammates (and my coach was a fitness FREAK), then while they got water, go do my own goalie drills. I had to deal with an insane amount of drama (that comes with being on any high level girls' team), especially being a captain my senior year. I had pressure up to my ears, especially because there were a lot of people predicting either Hawken or HB to win States for girls' Division II. I also could never take a break, even if my body was screaming at me. All of that intensity eventually led to the decision that I didn't want anything to do with the sport in college (along with a skewed perception of reality due to a broken fibula). If soccer had just been all about making saves and messing around with Anderson, I would have done it forever.
With that being said, for the most part, Anderson owned me. He is extremely talented for his age, and I hadn't jumped, dove, or caught a ball since August 26. Once I got warmed up, I pulled down a couple really nice diving saves that made me think that playing goalie is like riding a bike--you never really lose your touch.I told him not to get used to beating up on me so badly. His days were numbered.
5:30 pm- Dinner
After soccer, I wanted to run home and get some dinner before Triple Fit at Urban Active. I had a lot of carbs and junk ealier, so I wanted a good helping of protein to get me through class. I had:
2 Plain David Berg Hot Dogs (no bun, no nothing)
1-1.5 servings Double Fudge Brownie slow churned ice cream (yes, this is still junk. but it also offers calcium and fat which are necessary for me to perform at my highest level.)
6:20 pm- Triple Fit
This was by far the hardest class I have ever taken at Urban Active. And again, going back to Nurse Gali's question--yes, it was great to work that hard. But honestly, I don't know if I will ever be able to make myself go back to that class. It was not fun. There is absolutely no appeal or incentive for me to go back. I guess it will all depend on how motivated I am next Thursday, and trust me, that varies from day to day. The instructor was of the Tracy Williams build--tan, extremely muscular, and beyond intense. The worst aspect of the class was moving straight from 4 minutes of cardio to 3 minutes of legs. All that the "legs" portion entailed was 3 minutes of repeated squatting. I had already done squats with Tracy and Ann Marie. I didn't want to do any more. Especially not like 6 or 7 sets of them. The free-weight work was a nice little break, and I didn't mind the cardio--it felt good to be moving that fast and freely and jumping around. It was just going straight into squats that made me want to ball up on the floor. Despite my aggravation, I made it through the class, and took my good, sweet time walking out to my car.
8:30 pm- Another Snack. I was starving.
As I drove home from class, my stomach started rumbling to the point where I actually felt sharp physical pain. I needed food ASAP. I walked in and grabbed:
Medium bowl of mixed Cheerios and Cinnamon Toast Crunch with Milk
Serving Cheese Twisties (they looked too good to pass on)
Today my food choices were a bit questionable. But with this much activity, I really didn't care what I was eating, as long as it was food. On days with less activity, I am much more conscious of my choices, but today was a special day.
Reading Material
For those of you who don't know, I have been reading The Secret by Rhonda Byrne as one of my supplementary books for this project. It is all about achieving everything you want by simply changing your frame of mind and outlook on life. In past posts, I have been giving tidbits and helpful hints from its pages.
More quotes and rules from The Secret:
"See the things that you want as already yours. Know that they will come to you at need. Then let them come. Don't think about your lack of them. Think of them as belonging to you, as already in your possession." Robert Collier
Anyone who ever accomplished anything did not know how they were going to do it, just that they were going to do it. Confidence is key. If you truly believe, then you will receive.
Now, you might understand why a person who says "I always get parking spaces" gets them. These people expect it. Begin to expect great things.
Ask, Believe, Receive.
Last night when I went to bed, I ignored my body a little bit. I was hungry but it was late and I didn't go downstairs to get food. Therefore, I paid for it this morning by waking up ravished. To boost my energy and keep me full, I tried to eat a lot of protein and get some fat in there as well. I had:
Luna protein bar (white chocolate macadamia nut flavor, which was actually delicious)
8 oz. 2% Milk
1 medium-large Pink Lady apple
Approximately 1.5 tablespoons peanut butter
9:00 am- Candy Fix
I was still hungry after breakfast and wanted a little sugar boost. I opted for chocolates with some peanut butter. I had:
2 Cookies n' Cream eggs
2 Peanut butter Treasures (which have delicious real peanut butter inside and I cannot get enough of them)
A few Reece's Pieces
9:30 am- Appointment with Tracy Williams
Today, because I got cleared by the doctor, Tracy actually let me do some exercises. She was working with Courtney again today, and in between her sets, she allowed me to work a little bit too. What I was most surprised by was the fact that they looked really easy when she did them, but the minute I tried, it became impossible. Courtney was using a bar with about 10-25 pounds on each side that she would take off the rack and do very deep squats with. After about 6 or 7, she would get super tired and look like she was going to cry. I couldn't really comprehend how challenging it was until Tracy took off all the weight except 10 pounds on each side and had me try it. I made it through two squats (done completely wrong, might I add) before Tracy told me to rack it. She then pulled me aside and talked to me about staying off my toes when I squat.
11:30 am- Training with Ann Marie
Today with Ann Marie, we did a lot. We focused mostly on back, legs, and butt. To begin, we reviewed a pull down with a special grip that works well for me and makes me feel in in my back. We also did a machine that was like a free-weight pull down that I liked a lot. Basically, she had me go really slow, with short movements to isolate my back so that I could feel it. Because I am so flexible, many times I do these big, huge motions and can't feel the exercise. I need to keep everything I do contained. One of Ann Marie's favorite things to have me do when we are on the floor is called the pelvis lift. Sometimes I use a "magic ball," sometimes my bent legs are planted right behind my butt. I inhale, raise my pelvis to my shoulder blades off the floor, hold it, then drop it back down to the floor on an exhale, vertebrae by vertebrae. When we started getting into yoga, we did a lot of a pose called cat (where you are on your hands and knees and slightly shift your weight forward, pushing your chest out and arching your back) into child's pose (where you go from cat's pose to shifting weight backwards, lifting your stomach towards the ceiling therefore curling your back, and relaxing back into sitting on your calves with forehead on the ground and arms outstretched in front of you.) These things sound simple but we did variations and exercises from these positions that really made me feel the work I was doing.
10:45 am- Lunch
I came home and I was hungry again, as I knew I would be. I really wanted this can of Campbell's Corn Chowder I had my eye on. I know that my meal choices dont sound the greatest up to this point today, but please keep in mind I did three sessions of personal training, plus a fitness class today. I needed fuel. Plus, corn chowder has fat and protein that kept me full.
Campbell's Corn Chowder
Mixed blueberries and watermelon
1:00 pm- Snack
Before Training again, this time with Nurse Gali, I knew I needed some more food. I went with milk for protein and Danish because I have been craving dessert food like a fiend. Originally, I had an ice cream sandwich out on the counter as well. But as soon as I finished the Danish, I knew that was overkill. In the old days, I would have eaten both just because they were there.
Cheese Danish and Milk
2:00 pm- Training with Nurse Gali
Because Kari Gali is our Hawken school nurse, I never really look at her from a fitness or athletic standpoint. This project has forced me to change that, and let me tell you, she is in absolutely rockin' shape. Her arms make me feel bad about myself. Today, we focused on chest and back. The biggest difference between her and Ann Marie is how much weight they make me use, and how many reps they have me do. Ann Marie puts me on very light weights, and has me do about 10-12 reps over and over. Nurse Gali puts me on weights that border on too heavy for me and has me work til failure or 15 reps--whichever comes first. Nurse Gali has been giving me a variety of exercises to use when I'm away at college because she found part of my problem was the fact that there was no variety to my workout routine. She also game me a whole bunch of quick things to do in my dorm room if ever i can't find time to make it to the athletic center. One of these looked something like this:
Holding two, 5 pound free-weights, get in plank or push up position. Then, rotate the body to one side, while lifting the arm and the weight on that side completely straight over head. Then switch sides.
I found that this was extremely challenging, especially on my left side, where my arm would shake and I found myself plopping the weight down instead of setting it on the ground in a controlled manner. Nurse Gali, of course, made this exercise look easy.
One thing she asked me today that really got me thinking was whether I'm the type of person who likes to work hard and be challenged. The answer to that question is complicated. I am very all or nothing. I either have to be working extremely hard with a high level of intensity, or I need to be relaxed and having fun. My soccer and basketball careers at Hawken have been that kind of extremely intense, walk off the field crying or crawling, swear I'll never play sports again type of deal. Thought at the time, I loved feeling like I worked really hard, the next day it was nearly impossible to drag myself back to practice. On the other hand, if I'm having fun and the exercise seems manageable, I can do it for hours. Am I getting results more quickly if I go the intensity route? Yes. Am I far more likely to give up? Yes, again. Bottom Line: I would rather do something I like, and expend a little less energy, but be able to continue it in the long run.
I found that this question/answer very much defined the rest of my day.
3:30 pm- Light Snack
I was hungry but didn't want to eat too heavily to early and then get hungry late at night. I was headed off to Hawken to play soccer with my little brother, Anderson. So to hold myself over, I had:
2 rings of pineapple
2 slices thinly sliced light hard salami
4:00 pm- Soccer with Anderson
I cannot tell you how amazing it felt the first time I dove today. Even though Anderson scored the goal, and was busily gloating like any sixth grade boy would, I couldn't wipe the smile off my face. I LOVE playing goalie. I love diving, I love making great saves, I love being the boss of the defense--I love everything about the position. If all soccer was about was me marching out to the field and just having people shoot on me, or playing in games, I would do it for the rest of my life. Unfortunately, here is where that question from nurse Gali comes in. I hated practice. It was 3 hours long, and I always had to run with my teammates (and my coach was a fitness FREAK), then while they got water, go do my own goalie drills. I had to deal with an insane amount of drama (that comes with being on any high level girls' team), especially being a captain my senior year. I had pressure up to my ears, especially because there were a lot of people predicting either Hawken or HB to win States for girls' Division II. I also could never take a break, even if my body was screaming at me. All of that intensity eventually led to the decision that I didn't want anything to do with the sport in college (along with a skewed perception of reality due to a broken fibula). If soccer had just been all about making saves and messing around with Anderson, I would have done it forever.
With that being said, for the most part, Anderson owned me. He is extremely talented for his age, and I hadn't jumped, dove, or caught a ball since August 26. Once I got warmed up, I pulled down a couple really nice diving saves that made me think that playing goalie is like riding a bike--you never really lose your touch.I told him not to get used to beating up on me so badly. His days were numbered.
5:30 pm- Dinner
After soccer, I wanted to run home and get some dinner before Triple Fit at Urban Active. I had a lot of carbs and junk ealier, so I wanted a good helping of protein to get me through class. I had:
2 Plain David Berg Hot Dogs (no bun, no nothing)
1-1.5 servings Double Fudge Brownie slow churned ice cream (yes, this is still junk. but it also offers calcium and fat which are necessary for me to perform at my highest level.)
6:20 pm- Triple Fit
This was by far the hardest class I have ever taken at Urban Active. And again, going back to Nurse Gali's question--yes, it was great to work that hard. But honestly, I don't know if I will ever be able to make myself go back to that class. It was not fun. There is absolutely no appeal or incentive for me to go back. I guess it will all depend on how motivated I am next Thursday, and trust me, that varies from day to day. The instructor was of the Tracy Williams build--tan, extremely muscular, and beyond intense. The worst aspect of the class was moving straight from 4 minutes of cardio to 3 minutes of legs. All that the "legs" portion entailed was 3 minutes of repeated squatting. I had already done squats with Tracy and Ann Marie. I didn't want to do any more. Especially not like 6 or 7 sets of them. The free-weight work was a nice little break, and I didn't mind the cardio--it felt good to be moving that fast and freely and jumping around. It was just going straight into squats that made me want to ball up on the floor. Despite my aggravation, I made it through the class, and took my good, sweet time walking out to my car.
8:30 pm- Another Snack. I was starving.
As I drove home from class, my stomach started rumbling to the point where I actually felt sharp physical pain. I needed food ASAP. I walked in and grabbed:
Medium bowl of mixed Cheerios and Cinnamon Toast Crunch with Milk
Serving Cheese Twisties (they looked too good to pass on)
Today my food choices were a bit questionable. But with this much activity, I really didn't care what I was eating, as long as it was food. On days with less activity, I am much more conscious of my choices, but today was a special day.
Reading Material
For those of you who don't know, I have been reading The Secret by Rhonda Byrne as one of my supplementary books for this project. It is all about achieving everything you want by simply changing your frame of mind and outlook on life. In past posts, I have been giving tidbits and helpful hints from its pages.
More quotes and rules from The Secret:
"See the things that you want as already yours. Know that they will come to you at need. Then let them come. Don't think about your lack of them. Think of them as belonging to you, as already in your possession." Robert Collier
Anyone who ever accomplished anything did not know how they were going to do it, just that they were going to do it. Confidence is key. If you truly believe, then you will receive.
Now, you might understand why a person who says "I always get parking spaces" gets them. These people expect it. Begin to expect great things.
Ask, Believe, Receive.
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