Archives for February 2016

Monkeys and Sugar and everything innovative.

          37204-You-Are-Worth-It

Hello Month 2 of the year 2016! And happy Chinese New Year! It is the Year of the Monkey!

 

For those of you who know me, know that I have a slightly unhealthy obsession with the Asian Culture, and for those of you who don’t know me, well. There’s a fun fact J. The year of the monkey is the year for entrepreneurs, for small business owners and for those wanting to venture out on their own. It is the year for the innovator, the creator, for the traveler, for the people who seek to create their own path. This is the year to do what you have been waiting for. Monkey years are known to be positive, but prepare yourself for change. It will be an amazing year. For those of you who enjoy structure, this may be a bit of a challenge, but challenge, change, it’s all-good for us. To make it even better, the year 2016, the year of the monkey will be intensified by the fire element associated with it. I hope you enjoy roller-coasters, because I do. HANDS UP!

monkey

So if you are stressing out about the new year beginning 5 and a half weeks ago and your goals have yet to take off, well! You’re in luck! We can start a new, this week with the celebration of the Chinese New Year.  I often think about this;  Am I doing everything I can be doing to better myself, to excel in what I currently do or propel myself toward something I would eventually like to be doing? The answer is usually, EH. Sort of.

I have a lot of big dreams and with each of those come a lot of fear. But really, Who doesn’t have a fear of something? Who is not afraid of failure? Better yet, who isn’t afraid of success? I like my couch. I’m terrified!

Without creating overwhelming decisions or setting goals :: “I must lose 100 pounds by March.”  Instead Create small habits, good habits. Change old habits.

I am officially a week in to this “no sugar” kick. My Sheree said she was just over eating sugar, she mentioned this around the same night my body decided it was going to keel over if I didn’t get rid of it too. So! Together we kicked it. Poor TIMING!! Because, Superbowl Sunday happened this past weekend incise you were unaware. To say the very least, my will power has been tested over and over and over again. We allowed ourselves to splurge on fruit, Go Broncos.

sugar

This was decision number one to a happier body. This wasn’t a decision made based on physical appearance, it was a decision made based on the functionality of my body. Our bodies do not easily digest sugar, it’s refined, it’s unnatural, it’s a great way to fill your body with empty calories.

My first two nights of this no sugar cleanse, I had dreamt about binge eating cookies. Two consecutive nights. This is a serious red flag and if anyone tells you sugar is not addictive, well, don’t listen, they are completely wrong. Let’s back up and review, I was legitimately binge eating in my dreams. I verbalized to whomever I was with, “I know I’m supposed to avoid sugar, BUT TOMORROW! I will start! Tomorrow!!” And I stuffed cookie after cookie after cookie in to my face hole. I woke up in a slight panic thinking I can’t believe not even one day in, I quit on myself. I gave up on me for the good of my taste buds. My taste buds don’t wake me up nor do they motivate me to work out.. They get me off the couch in order to grab more cookies and that’s where their help ends.

Why did I delete sugar (aside from obvious reasons)? First it was becoming an issue for me. I craved it after every meal. I was baking cookies on the daily, -no exaggeration here.  On a deeper level, sugar creates a spike in blood sugar, and because women with PCOS or poly-cystic Ovarian Syndrome, are typically insulin resistant it also creates a spike in insulin, our bodies are unable to process it. Creating additional issues such as high blood pressure and higher levels of triglycerides and so on and so forth, all of which has been linked to heart disease. Added sugar, according to the American Heart Association, should be limited to 100 calories or 25 grams per day for women and 150 calories or 37 grams of sugar for men.

http://circ.ahajournals.org/content/120/11/1011

 

You should just click on this link. I’m crazy about MindBodyGreen as of late, and this is the perfect little tid-bit of information regarding the fun facts of our friend, Sugar. I love you sugar, you taste amazing, but you are terrible for me. Farewell.

 

http://www.mindbodygreen.com/0-4543/14-MindBlowing-Facts-About-Sugar-Infographic.html

 

Check the labels of your groceries and try to avoid anything containing the ingredients of the following:

-Corn Syrup

-Sugar (glucose, sucrose, dextrose, fructose)

-High Fructose Corn Syrup

-Honey

-Corn Sweetener

-Molasses

-Syrup in general

-Brown Sugar

-Malt Sugar

 

I don’t know a soul who wants to hear a banana is a good substitute for a cookie, including me, but it is. Here are a few suggestions on how to kick your habit, or limit your sugar intake:

First, YES, you can. Proceed…

-Eat every 3-5 hours. In fact since cutting sugar, I have been hungrier more frequently. The hungrier you are the more likely you are to eat processed foods such as breads and sugary delights!

-Whole Fruit- for the super bowl. It was the most depressing day, but it’s getting better. I promise it is. J

-Pack your day full of protein. Eat more protein while avoiding high sugary foods.

-CandiGone: Although this  is in no way a substitute, it will assist in balancing intestinal yeast, and in turn boots sugar cravings. So perhaps bump this to the top of your list.   You can find it at Whole Foods or Sprouts for around $35. It is a 15 day cleanse, and the above substitutions will seem attainable.

 

This is my current goal. For me it is lofty, but the end result will be worth it.

What is it that you are working toward? It can be as small or as massive as you want it to be, just believe in yourself.   You can have whatever you put your mind to.

 

More yoga? 1x? 2-3 days a week?

Work out? 3-4 x a week?

Nutritional or diet goals?

Travel more?

 

Follow through, create a gratitude journal to help you remember the good, the foundation and reasoning you are working on the things you are. Write down your goals and continue to come back to that space. There is a reason it resonated with you, follow through with that. Offer your body something it deserves. Perhaps it’s just forgoing soda. Replace it with water. Create a goal to drink your pounds in ounces of water every day. Do something for yourself now, so your future self will benefit, so your future self will thank you.   Life is short, don’t wait. Do what you do. This is your year. Make it worth it.

 

 

 

Workout:

  1. Drink water

Run one mile. If you can, time this, record your time, and hold on to it.

15 push-ups

15 squats

15 push-ups

15 squats

30 Sit-ups

30 second Right Side plank

30 Second Left Side Plank

1 Minute plank

15 side lunges ®

15 side lunges (L)

15 wide legged squats

15 side lunges ®

15 side lunges (L)

15 wide legged squats

1 Mile Run, Try to meet or beat your first mile time.

 

Yes, yes, you can.

 

YOU are worth it.