WritersButt — Nutrition Basics
Hello-Hello my wonderful WritersButt friends. How are you doing? How are you feeling? We are two weeks into this journey. If you’ve been participating in the challenge, you should be getting acclimated to the changes you’ve made to your routine. Your body should be adapting to getting 100 oz of water daily and perhaps you’re making fewer trips to the bathroom. You may have experienced some sore muscles this week from all those push-ups. I know I did! If you’ve kept up with your gratitude journal, you should be recognizing things during your day, which immediately resonates with you, and you experience a grateful moment.
I found the image below from a great site called Creative with Kids – check out another take on the gratitude journal and linking it with creativity.
~~ We are what we repeatedly do. Excellence, then, is not an act, but a habit. – Aristotle ~~
They say that it takes 21 days to create a habit. 3 weeks. For this reason, I’m going to force encourage you to continue to drink your 100 oz of water daily and still work on your gratitude journal this week. Before you celebrate the fact that I didn’t mention potty squats or push-ups, I’m not DONE yet. You are going to work out this week. Stop groaning! I’m going to change it up a bit for you and not make you do something every time you go to the bathroom. No more squatting or doing push-ups at Starbucks! Woo! You’ll be doing fewer ‘mini-workouts’ throughout the day, but I’m going to increase the intensity a bit. I’ll explain below, it’s going to be great.
I promised you a nutrition post this week so let’s get to it.
(Delaney very happy with the contents of our first Greenling Box)
Here’s the deal guys, we all have a body and we demand a lot from that body, physically, emotionally and cerebrally. Our body is our machine, our vehicle, for everything that we do. Our nutrition, everything we consume, is the fuel we are giving our body to run on. It makes sound sense that we would offer our body the highest quality fuel so that it will perform at its best.
I like to make the analogy of a car. I bet the majority of us own a car. Whether it’s a sports car, a pick-up truck, or a mini-van, it needs gas and oil to run. (For simplicity’s sake, let’s keep electric cars out of picture for a moment.) If you put watered-down gas into the tank (lacking nutrients!), your car will suffer. If you put gas in the car that has been altered significantly to make it cheaper to make and cheaper to purchase (processed junk!), your car will get clogged up with all that crap. If you don’t keep oil in your car and keep it fresh (quality fat), it will struggle and poop-out on you. (I’m not even going to say anything about poop-out – you’re welcome!)
It is the same thing with the food and drinks you consume. The better quality nutrients you feed your body, the better your body will perform for you. For today, I’m not going to go into a long, detailed explanation on which foods are bad for you and specifically why. I will save those closer examinations of the biggest culprits for later posts. But here is what I will tell you … keep your food as close to its original state as possible. What this means is that you should try very hard to stay away from processed foods.
You might immediately think, candy and other sweets, soda, etc. and you’d be right. But there is a plethora of products out there marketed as being healthy, whole foods and they aren’t! Read the labels. If the ingredient list is long, like over 5 ingredients, that’s a red flag. If there are ingredients on the list that you can’t pronounce or you aren’t certain what it is … red flag!
If you regularly feed your body crap, you can’t expect it to feel better than crappy. Sorry!
Keep it simple!
Found an image from NaturaLife – another great article about why this plate is better than the government designed one.
The healthiest diet is one that consists of healthy proteins (lean meats and eggs), complex carbohydrates (veggies and fruit) and good quality fats (raw nuts, olive and coconut oils, avocados, etc.).
What you did not see on that list were grains. And, I’m not going to tell you that you’re now allowed to eat them. (Right now, my good friend Julie O’Connell is thrilled I’m not confiscating her toast.) But I will suggest that a diet without these simple carbs (breads, pasta, cereals, rice, crackers, chips, tortillas, sugars!) is healthier for most people. Some people can handle some whole grains. Some can’t. It’s a matter of controlling your insulin response and processed grains can set your insulin levels off on a roller coaster ride. Another week, I will blog in more detail about what processed grains might be doing to your body, such as inflammation & bloating, acerbating allergies, acne, mood swings, anxiety, depression, and fatigue. For now, I’d like you to be aware that they may not be healthy for you and it might be worth it to you to cut back on them. 🙂
Did you know there are some foods that literally are power foods or brain fuel? Cool right? Much research has been done that suggests that certain foods will help keep your brain sharp. I found this great little article on Gaiam Life about the Top 6 Foods that Boost Brain Power. I encourage you to read the whole article but the gist of it is:
“…foods that promote healthy brain function are rich in healthy fats (omega-3 fatty acids), inflammation-reducing B vitamins and disease-fighting antioxidants.”
The article’s list of the top 6 foods for brainpower is a Rock-Star list of food. And, this list is not exhaustive, but it’s a great start. I’m going to list them below but go to the article to read the explanations of each food and why it’s such a powerhouse.
- Dark greens
- Green tea or coffee (YES!)
So what’s your challenge this week? Thank you for asking Go-Getter! I have a few things I want you all to do this week. I’m going to break them down.
–Ongoing daily: 100 oz of water and 3-5 gratitudes in your journal every night.
–Nutrition: I would like you all to really be hyper-aware of what you are eating. The best way to do this is to keep a food-log. Do I hear complaining? Just stop it! Keeping a food-log will make you very cognizant of each thing you ingest. Even 3 typical days is enough to examine what sort of FUEL you are feeding your body. You will be able to see if it’s quality. Is it boosting your brainpower? Is it making you sluggish? Are you crashing every afternoon — something in your food journal might show why. This is not about seeing how many calories you’re eating or for any purpose of weight loss. (Although if that is an issue for some of you, your food journal will tell me ways you can refine your diet to help in that area too!) This is truly about seeing if you’re putting watered-down, processed-crap gas in your car (body!) and then expecting it to run you around town, take care of your children, do all your chores, be a cheerful and considerate spouse, CREATE STORIES, concentrate and solve world peace. You’re not a robot with a battery you can change out. You are a human being who craves quality fuel to function at your best in everything you do! SO—at least 3 days in a food journal. (Hey, you can use your gratitude journal!!)
–Fitness: Instead of working out each time you go to the bathroom, I’m going to challenge you to take two breaks during the day (this whole week) for a mini-workout. You get to choose the time for your workout. I suggest after you’ve been sitting/inactive for a long time, or before you plan to sit for a long stretch. I bet you’ll know when you need this break and a little shot of endorphins.
The workout is:
3 rounds of:
*This means you will squat 10 times (use a low stool, a low chair/bench, no stool if you can keep your form correct) and then 10 push-ups (using whatever modification you need to) and then repeat 2 MORE times. You will get 30 squats and 30 push-ups when you’re finished. This will not take a long time. For kicks, I’m going to stop typing right now and do this and tell you how long it takes me. Don’t go anywhere!
~~picture Ginger knocking out mini-workout next to desk with Gia the Wonder-Schnauzer watching ~~
Whew, done! It took me 1 minute and 7 seconds. Seriously, just over 1 MINUTE! Not too much to ask, right? Now, I’ve got one under my belt and I’ll do another one later.
This WILL feel harder than the 10 potty squats or the 5-10 push-ups I’ve asked of you. But it will take you less than 2 minutes, twice a day. I don’t know a single person who can’t spare 4 MINUTES out of their day for their fitness. Totally Doable!
100 oz water a day
3-5 written gratitudes a day
2 mini-workouts a day
BONUS: I really think doing the food journal is important. It’s not fun but it will give you information that is vital. To encourage you to do this, I’m offering to personally go through someone’s journal. In the comments next week, tell me that you completed the challenge and I will randomly choose one of you and you can email me your log and I’ll go through it and give you my feedback. Remember, at least 3 ‘typical’ days, not just random days chosen in which you were really ‘good’. ~grin~ The more honest and complete the journal is, the more it will tell me.
Don’t forget that we can chat on our WritersButt Facebook Page, and on Twitter using the hashtag: #writersbutt.
That’s it peeps!! Have a GREAT week!!