How to Get Started with Healthy Eating at Home

This is an age old tip, but one that is worth repeating:

“If it’s not in your house, you won’t eat it.” 

Sigh. If you’re like me (K), this is a hard one. But oh how effective it is! Tonight we spent time cleaning out all of the remaining holiday goodies. If it’s not in the healthy eating strategy, it is now tossed. Truth be told, we had to toss things that had gradually found their way back into our lives over the last quarter of the year. Things we rarely ever eat. The timing was perfect because the trash pick-up for our neighborhood is tomorrow! One of the reasons it seems so hard is that we were taught we should not be wasteful. The second part of this for us was going to the market together tonight, holding each other accountable, and not buying anything that wasn’t on-plan.

So how do you get started with this step of your #resolutionrebellion?

TOSS IT. 

Ask yourself if it fits in your healthy eating strategy. 

Easy enough – if it doesn’t fit, it goes.

Really simple examples –

  • Are you going to be eating mayonnaise on your healthy eating plan? If not, toss it, and keep the mustard.
  • Have a few different kinds of cheese? Toss the deli sandwich stuff and keep the shredded parmesan.
  • Have veggie oil that you used for baking over the holidays? Toss it and keep the olive oil.

If it’s in a bag or a box, it probably should go.

This helps you get a lot of the low-nutrient, processed temptation out of your reach. Don’t let yourself be fooled. Several days into a raging sweet tooth and you’ll be eating those cookies whether you really like them or not. I can tell you – I’ve eaten a handful of semi-sweet chocolate chips and spoonfuls of jelly. Be prepared, your pantry is going to look bare. Don’t be scared! Fill the empty space with things like nuts, seeds, oatmeal, beans, brown rice, spices.

If it’s a leftover in a disposable container and it’s not a veggie or meat, toss it. 

When we say toss it, we mean in the trash and not your mouth on the way! Don’t fall for the temptation of eating all the bad stuff like it’s the last supper. You’ve had enough of that casserole and pie – be brave and walk straight to the trash can.

If it’s a beverage that is not water, coffee, unsweet tea, a milk alernative (like almond or cashew) or a fresh squeezed juice, toss it!

All your efforts with your eating can be undone with sugary drinks, and that includes alcohol. I know – no one wants to hear that. There, I said it.

More tips:

If you have a hard time tossing anything unopened, bag it up and take it to a food kitchen.

Every time you mentally beat yourself up for being wasteful but throwing out food or drink, remember what it does to your body. We believe it’s better to waste food than health.

Midnight snack neon sign on brick wall background

What this does for you:

You can’t eat it. You will have to consciously get in your car to go get it. This is much less likely to happen, and if it does, you will have enough time driving to your destination to change your mind.

It works! Tell us what was the hardest thing for you to toss!

DON’T BUY IT

Now that it’s not in your house or car or hidden stash, it simply cannot be eaten. If you don’t buy it, and you don’t steal it, and you don’t take it when someone hands it to you, you cannot eat it. It’s so simple it’s ridiculous. Simple but not easy. More strategies to come on how not to buy it, but basically the core strategy is…don’t buy it.

Tell us something you recently resisted buying!!

#resolutionrebellion

10 Tips for Success with the Ultimate Reset

Ultimate Reset KitI am starting the Ultimate Reset this week, and since I have done it before, I thought I would share my top 10 tips for having success with this plan. I also plan to share my journey here on the blog and any additional tips I come up with this go-round. Here they are!

1. Set your start date for about a week or more after your kit is to arrive.

This will give you time to get your kit, go through everything, do your prep work, shop for groceries and connect with your coach for questions and additional information.

2. When you get your kit, read your entire booklet front to back.

You will find a ton of information in there, and once you’ve started is not the time to read it for the first time. Many of the questions you may have pop up are answered in this book. It will help you get started right.

3. Set up a spot to keep all your Ultimate Reset supplies.

The first time I used a basket on my kitchen cabinet for everything to be in one spot. Now I am a bit more mobile and I use a carry caddy just because it’s easier to move around.

4. Log on to the Ultimate Reset website with your Team Beachbody username and password that you used to purchase the kit.

This will log you onto the participant portal, where you can print shopping lists, find the recipe information and other additional information for support during the reset.

5. Print and mark your shopping lists.

Go through the booklet and read the recipes for phase 1. This way you can mark each item for which day you will need it. For instance, if there is some produce you need, but not until day 5 or 7, you may not want to buy it before starting Day 1. I found that going to the grocery a couple of times a week for produce helped me keep fresh items without wasting anything. One easy way to break up the shopping is to review your pantry and fridge and see what you already have. Take a trip to buy your non-perishable staples like spices, oils, etc. Then get your produce right before you start. Be sure to note that while you will have three different lists, one for each phase, the first list for week 1 will  have items marked that are actually the amount you will need for the entire reset.

6. Prep your produce as soon as you buy it. 

If you bring home things like salad greens, bell pepper, cucumber, carrots, etc., the best thing you can do is set aside some time to prep your veggies – wash, peel, chop, whatever you need to do to them. It will be much easier if you are hungry or in a hurry when fixing your food if all the prep work is already done.

7. Be open-minded.

There will be foods on this reset that you will already know you don’t like. My best advice is to try them. The recipes are tasty and you might be surprised. Don’t be a wienie – be brave and try it! If you absolutely know you can’t eat a certain food for any reason, talk with your coach about how to substitute and still get the nutrients you need. Then come back here and tell me if you like beets, because I think they taste like clods of dirt. Also, you won’t be working out (exercise) the way you may be used to for the entire 3 weeks. Walking, restorative yoga, stretching are recommended. Other than that, you need to calm down and let your workouts be internal for a few weeks.

8. Pay attention to the water requirements.

There are tips in the booklet on how to set up your water for each day. The point is, you are going to want and need to drink much more water than you are probably used to on this reset.

9. Get focused.

Before you start, it’s more than just getting all the supplies together. It’s a mindset for 21 days. Look at your schedule and don’t even try to do this during travel. Keep your schedule as clear and easy as you possibly can. Don’t be afraid to say no. Take a bath, take a walk, take a nap, take 15 minutes to breathe deep. You are going to need this, it’s all part of the process.

10. Make notes about your experience.

It’s a great idea to keep a journal. Here is what happened with me the first time – I had headaches the first few days and joint aches about mid way through the first week. I felt tired too. After that, I had energy, clarity, focus. I got a LOT of things done instead of snacking or being on the couch. I got rid of some negative emotions. I learned to love epsom salt baths. I took naps. I dropped weight. My taste for foods I thought I wanted totally changed. I slept like a rock. I learned that I wouldn’t die if I didn’t workout for 3 weeks. I did deep breathing for the first time ever.

Have you done the Ultimate Reset? What are your best tips? Share them with us!

If you haven’t done the reset and would like more information, just let me know.

Why should I do a reset?

Stress ManTell me if any of this describes you right now:

Tired, distracted, a bit apathetic, stressed, unfocused, fat, bloated, achy, unattractive, burned out, unhappy, full of carbs, irregular, crash and burn, dragging, sleepy, irritable, angry, blue, depressed, anxious, poor attitude, critical, cranky, behind on everything, out of control, weak, out of breath, unsociable, people make me crazy, impossible to please, jealous, bitter, poor judgment, risky, just don’t care, need help!!

Do you realize that how you eat and care for yourself is impacting every single one of these things? If you are feeling any of this, doing a reset can be life-changing. I’m not talking about a crazy Hollywood style lemon juice, cayenne pepper, pooping for days kind of cleanse. I’m talking about a high nutrient, tender loving care kind of reset to refocus and change your life.

I am embarking on one beginning Wednesday May 6, 2015. Just like you, I know all the stuff – eat clean, don’t eat too much, cut out sugar, lift weights, do some interval training, get 7-8 hours of sleep a night, drink lots of water, breathe, etc. Knowing it and doing it are two different things! One of the greatest tips I ever read was this – even coaches need coaches. Because I need to get myself out of it essentially, I need some coaching. So I am going to be doing a very specific, laid out plan and kit, called the Ultimate Reset. This is the same kit I used when I did this in July 2012 with outstanding results and refocus. It completely changed how I viewed food, cooking, exercise and caring for myself.

I will be blogging about my journey for the 21 days that are specific to the plan. If you would like to join me at any point in time, please let me know. I’m happy to pay it forward and coach you through it!

Kelley

Oil Pulling

coconut oil picWe like trying new ways of living healthy, and I (K) recently started oil pulling. This is only new to me, because it’s actually an ancient method of Ayurvedic medicine for detoxing. Of course there are some who might argue that there is not enough evidence to provide proof that it works, and others who are using it as a part of complementary and alternative medicine. Before I try things like this I ask myself a few questions. Does it make sense? Could it be harmful? How does this fit with my way of living? What are the benefits if it works? What is lost if it doesn’t?

What is Oil Pulling? Oil pulling is the act of pulling and pushing, or swishing, oil in your mouth for a period of time, for the purpose of the oil attracting and removing toxins. You do this first thing in the morning on an empty stomach. With oil pulling, you use the very best, high quality oil you can find. We’ve been using expeller pressed, organic, virgin coconut oil in our cooking, so this is the oil I’m using. Originally oil pulling used sesame oil. I intend to try that too, but haven’t yet. I must admit I’m still getting used to coconut oil in general because I’ve never liked coconut. But it is refreshing! It has many benefits, including antimicrobial, antifungal and anti-inflammatory properties. We are using expeller pressed, organic, virgin coconut oil by Spectrum. This one is readily available to us and we can get it in a large jar at Whole Foods.

How do I do it?  You will do this first thing in the morning on an empty stomach. I floss my teeth and rinse my mouth, and then start the oil pulling process. To prepare your oil, you’ll notice that it’s solid at room temperature, so you will want to melt it in a pan (not the microwave!). Take a regular, small spoon and put some in a clean pan. Heat it on low until it is liquid. I poured it into a tablespoon sized measuring spoon until I could eyeball how much I needed when it was solid. You will then put it in your mouth and begin rolling, pulling and pushing it around. Your goal is to keep it in your mouth for 15-20 minutes. The first time I did it I could only handle about 10 minutes. I also figured out that if you are too vigorous with your pushing and pulling that your saliva mixes with it too fast and makes it foamy, and it feels like you have too much in your mouth. You want to move it around in your mouth to flow over the entire inside, and to gently pull and it push it through your teeth. That’s why it’s good to floss first. Another good thing to remember is to keep it away from your throat – you’re not gargling! I set a timer and either sit quietly when I can, or go on about my business. When you are finished, you will spit it out. Spit in the trash can or something like that, not down the sink so it doesn’t clog. Rinse your mouth with warm water, and then brush.

The benefits I’m seeing So far I can tell a big difference in how my mouth feels. You know how fresh your mouth feels after you go to the dentist and get your teeth cleaned? My mouth feels even fresher than that. I have also noticed that I am not having near as much of an issue with my sinuses, in spite of the fact that it is spring in Memphis. My gums feel and look healthy. My teeth were a bit sensitive at first, but now they aren’t. I’m about to start using this coconut oil on specific skin spots and see what all the benefits are, but I am definitely going to continue the oil pulling. Anything that we can do in the mornings to remove toxins and start the day anew is a good thing! Another thing to do after you brush your teeth is to drink a lot of water and eat a clean, healthy breakfast. Let us know if you try it and what you think! What benefits have you experienced from oil pulling or other uses for coconut oil? Tell us!

One of Three Reasons Why We Exercise

Abigail Wings Class 030913This past Saturday our 6 year old grand daughter Abigail went with me, as my exercise class assistant, to teach the Wings Wellness Cancer Survivor Exercise Class. She was purple from head to toe of course, complete with yoga mat and water bottle. If she read this she would correct me and say “I’m almost 7”.

The Bug, as I call her, thinks it’s normal to have a grandmother who teaches exercise classes and who does Insanity, P90X and personal training. She also thinks it’s perfectly normal to have a grandfather who eats clean, trains intensely and currently competes as a bodybuilder. They are big buddies, by the way.

When we found out our daughter was pregnant with the Bug, that’s when we decided to step it up and get serious with our level of fitness. We’re in it for our health. We want to live as many years as possible, as well as possible. We now also have the Bear and the Sweet Pea, so life just kept getting sweeter.

What is your reason WHY? How deep is it? A trainer once said that a person sitting on the couch eating snack food is just as motivated as the one who just ate clean and is in the gym working out. They each are motivated by something. What motivates you? Hopefully we can inspire you in some way to dig deep and find your reason why. Our children and grandchildren need us around. They need us to be examples. It’s not too late to be the one who leads your family into a healthier lifestyle. Tell us your reason why. We want to hear from you!