The 80% Rule... In Action

Hey everyone!

You've heard my 80/80 rule (if not, check out "What Are the Rules" post), so my goal is to really watch what I'm using to fuel my body. If 80% of my weight loss journey is directly related to what I eat, by cleaning up my diet I can have a major impact on my weight and overall fitness and health!

The next conundrum: what does it mean to "clean up my diet" ?  What is "clean eating"?

Well, here's the shtick. Clean eating is easier said that done. Because so much of what we eat is processed, altered, treated with hormones, pesticides, herbicides, artificially sweetened, colored and, for lack of a better phrase, nutritionally bankrupt.

In our fast paced, express line, multi-tasking, tele-visa-phon-ernetting lives, how many of us really take the time to eat whole, real foods that aren't processed to the bejesus? I mean, sure, if I had a ton of money or a personal chef at my disposal, I know all the super yummy healthy recipes I'd make. But I live in the real world. The world where I grab something fast, hit the door and don't stop running all day. Where grabbing fast food after practices, a quick bite before volleyball, or something frozen and "light" becomes my best choice. Not really the best choice. 

I've been prompted by my pal and trainer, Ben (check out his site!), to read labels. How many chemicals are in the food I eat every day. How much sucralose or aspartame? How many artificial colors and chemicals?  Ya, if I can't pronounce half of what's on the label, I shouldn't be eating it. Sure, it's sugar free... but what IS inside it that makes it taste sweet is a chemical that your body can't handle. Steroids and antibiotics in our meat and dairy products is another issue. How about pesticides and herbicides on my veggies? How processed is the grain and breads we eat - bleached and devoid of the good things our body needs?

AAARRRGGHHH! What is it that I'm supposed to eat?!

So, for the first 30 days of my "whole life", I'm following the advice of my trainer and taking part in the Isagenix 30 Day Cleanse.  Basically, it's a meal replacement system, made up of the cleanest, organic building blocks and natural ingredients that you can get in a protein shake. It also incorporates fasting one day each week.  I've stocked up on the ingredients to make a healthy meal each day (organic spinach, broccoli slaw, carrots, crasins, salmon and boneless/skinless chicken), veggies + hummus, and organically grown fruits for clean snacks, and I spent Sunday evening washing, chopping and prepackaging my work week meals.  I have a shake for breakfast, a 400-600 calorie, protein rich, clean lunch, and a shake for dinner. I get snacks in between too - clean is the rule. 

Preparation is the key to my success. If I fail to plan, I will fail to succeed.

Today was Day One. I feel great. It was a busy day, I had to remind myself to eat (I wasn't really hungry at all), and the shakes taste pretty good. My salmon salad for lunch was amazing, despite my old salad rule. (Old Jen's Rule: Salads go next to your lunch, they can't BE your lunch.) Dang it. I'm going to have to amend that rule.

I think in the long term, I'd like to try and eat as much "real food" as possible, saving shakes and the like for the crazy busy running around days as a healthy and clean alternative. But for now... I've got 29 days to go.  This is going to be a great jump start to a new way of thinking about food.

But I haven't forgotten about the second 80 in my 80/80 rule. While I'm going to do everything in my power to stay true to this 30 days cleanse, I know that on day 31, there may be a brownie on the menu. Or pizza. Or a vodka cranberry with a lime wedge. Let's face it, I'm human and I love to eat/drink. But if I can stick to my clean plan 80% of the time, I should be so far ahead of the curve that the line looks straight. 

Remember, clean eating is 80% - I hope to share what I've been doing about the other 20% soon - working out with both strength and cardio training. And who knew... it can be fun, too! I also want to share the benefits of rest and relaxation and overall heath through chiropractic care and regular check ups with your physician.  All components of my "whole life".  All things I can do to keep myself firing on all cylinders. 

Now, it's quiet in the house and I get 30 minutes to read before bed time. Making time for 'me time' is one of my favorite components of my "whole life". Now, where was I, oh yes, chapter 4....

<3 Jen

Are you making little changes to get closer to your "whole life" ? I'd love to hear about them! Leave comments! 

Nerd Fitness? Absolutely!

So, I've been finding some super great blogs online lately. One of my favorites is "Nerd Fitness" by Steve Kamb. We must be close to the same age and when I read his articles I feel like I'm being transported to my nerdier, younger, wittier self. And somehow, video game references (even if it's from grammar school) make even complicated or foreign fitness concepts a little more fun and therefore less intimidating.

For example, Steve talks about Oregon Trail and how you'd never get to where you're going if you don't have a map. That's not just sound advice when trying to make it through the wilderness in your covered wagon with Uncle Jasper, but also with your fitness goals. 

I'll keep it short because, quite frankly, Steve says it better than I do. I just wanted to share one of my favorites with you.

Read the Oregon Trail episode HERE.  

It funny how the most basic things in our lives can help us to understand the right, whole way to live. Look around. Find inspiration and understanding everywhere!

<3 Jen

What are "The Rules"?

When you start anything new, it's important to know the rules. New card game: "Which cards are wild?" New city to drive in: What's the speed limit?" New job: "Can I make 'That's what she said jokes'?" (The answer, by the way, is NO, at just about all jobs.)

But with this new "Whole Life" concept - what are my rules? 

The fact of the matter is that there is SO much, often conflicting, information out there about fitness that it's hard to know which rules you should adhere to. We all see people packing the gyms this time of year and ordering Ab-Flab-Blasters and Shake Weights on TV. And being active is great. But is it enough? 

Rule #1: I worked Dana O., a fabulous personal trainer, 14 years ago (before my wedding) and she always told me the 80/20 rule. Weight loss is 80% nutrition and 20% exercise. This morning, while recovering from a nasty chest cold, I've been surfing around and stumbled across this video, where Isabel reminded me of the 80/20 rule. 

My current trainer and friend, Ben Grojean, couples that with ANOTHER 80/20 rule. Sure, 80% of your weight loss is tied to the food you eat, but we're all human. We like pizza. We love ice cream (Ted & Wally's has pumpkin pie ice cream today!!). So, if we can follow our healthy food rules about 80% of the time, we'll end up ahead of the curve. So, I'm coining this the 80/80 Rule. I don't have to be perfect (and couldn't be if I tried), but it's good to have a guideline that I can follow.

Rule #2: Drink more water. Period. A hydrated body is more efficient and healthier.

Rule #3: Keep it real. If I can't pronounce it, I shouldn't eat it. Seems simple, but I know it's going to be easier said than done. I mean, I love food. But a lot of the food that I love isn't really food at all. It's a conglomeration of chemicals, artificial sweeteners, red dye #5 and goodness knows what else. It tastes good, but so does real food. So why not eat the stuff that is good for you? If you can't pronounce it, you're body probably doesn't know what to do with it, either.

All of this rule following is going to take one thing: PLANNING. Shopping for the real food that my body needs, taking the time to prepare whole foods, not resorting to things that are "convenience" or "diet" foods. It's going to be a challenge and a change. But one that I know my body will thank me for.

Plan of attack - starting small:
Carry a water bottle with me, everywhere.

Clean snacking. Snacks should have less than 5 ingredients, and I should be able to pronounce them all.  There are a ton of great ideas on Pinterest!

I think this is a good place to start. I'll let you know how it goes!

<3Jen

Here we are, on the cusp of a new year. 2013 promises to deliver everything that we've always wanted... our resolution list grows by the second.

But how will you keep those resolutions? Will you have abandoned them for folly mere weeks into the year?

I found an article through one of the Facebook pages I subscribe to - Helping Organize People Everyday  - and they offer some great tips on how to stick with your resolutions. (They also have tons of great organizational stories year round!)

Here's a link to the story, but I'll sum it up quick:

Be specific. You can' t just say, "I want to be healthier." That's too broad and how can you define that, or your success?  Try, instead, "I want to cut soda out of my diet." That's a healthy goal (and one we'll talk about later!). Or, "I want to exercise 2 days per week for at least 30 minutes."  That's measurable, reasonable and a great small goal on the way to a healthier you.

Make your goal public.  Tell someone, anyone, EVERYONE about your new goal. If it's to quit smoking, tell your smoking buddies. "Hey, I'm kicking the habit so don't invite me on smoke breaks." Or, "Who wants to join me for a brisk walk 2 evenings a week? It's my goal!"  You'll get your work outs in, and possibly get closer with friend or family member while you walk and talk.

Substitute good behaviors for the bad.  If there is a bad habit in the way of your success, find something positive to take it's place. If you always have dessert, or feel like snacking after supper, brush and floss your teeth right after the meal. Your teeth will look great and no one likes to mess up that minty fresh feeling with junk food! Gum is also another great tool to curb the munchies.

Track your progress. I've mentioned it before, but I like to know how I'm progressing in order to see success on paper. Sure I may look and feel better, but there is nothing as awesome as saying, "I've lost xx inches, xx pounds, and went from a size Y to a size X. 

Each year I tend to bite off more than I can chew with my resolutions. This year I'm focused on finding small,  healthy changes that I can stick to for life. Not a diet, not a fad, but something that will help me achieve my Whole Life. 

I hope you will join me! What will your goals for 2013 be? 

<3 Jen

'Tis the Season... To Fight the Sickies

So, it's winter (I know, not technically until Saturday) and with all the germs and crud flying around, we're all bound to get something. Sometimes our co-workers share, sometimes our kids, our gym mates, or neighbors, even the folks working at the restaurant where we had lunch.

Advice on how to stay away from the crud:

Wash your hands. We've all heard it ten thousand times, but it bares repeating. This time of year we need to remember that more is more here. Not just before we handle food, or after using the restroom, but after a meeting when you've glad handed the boss/clients. Event after helping your kiddos with homework. WASH. Then moisturize. Your hands will thank you.

Rest.  It's easy to get run down this time of year. We are all running around, shopping, meetings, gatherings, programs, on top of all the 'regular' stuff we have to do. Get your Zzz's. Your well rested body will be better equipped to fight off the crud.

Take a Deep Breath. 'Tis the season to be stressed, too. Seasonal pressures can lead to feeling run down and could leave you susceptible to the sneaky germs bouncing around.

Drink Water. What? Yes, water. A well hydrated body has healthier cells. Healthy cells fight the crud. Along those same lines - eat your veggies and take a multi-vitamin. Be proactive with your health!

What to do once you have the crud:

It's okay to say, "Thanks for the invite, but I can't make it." or "I'm sick and I need to stay home."  How many times have you seen folks, attending a function when they are not well? Coughing, sniffling and being,well, miserable. And even more fabulous, spreading their (or their kids') germs.  Probably something we tend to do even more is to go into work when clearly we are a petri dish of varied crud, crud that is ready to pounce on unsuspecting coworkers and clients. Stay home. Take your medicine. See your doctor. Rest. Oh, and wash your hands.

Rest. Stay home. It's too late for the avoidance. I'm full on CRUD. Coughing, sniffling, sneezing.  I didn't want to miss my workout on Tuesday night - but I did. No one wants to work out with that girl who hacks all over the equipment I'm up to use next and I didn't want to BE that girl, either.

I'm guilty of going to work - I tried to stay in my office, door closed, and use Clorox wipes on every surface I came into contact with.

Also guilty of helping to scoop the driveway after our first bout of snow. I couldn't leave it up to my hubby - I mean, I should have - but we're a team. But the cold air, coughing and strain on my body did NOTHING to help speed my recovery. I need to learn when to say "when."

So, moving forward, I'm taking small steps. More water. Wash my hands. Put the vitamins next to my tooth brush (I don't forget that in the morning!) and learning that it's okay to admit defeat and go to bed. Asking for help with the 'to do' list will be my biggest challenge.

But I love a challenge!

Stay (or get) well, friends.
<3Jen

If you'd like to learn more about simple steps to stay healthy, check out these pages:
Prevention Tips
Men's Health
And a myriad of other sites, but really, they all say about the same stuff - WASH YOUR HANDS! :)

Your Definition of Success

What is your definition of success? What does success look like?

That's a hard thing to nail down. I mean, I've had successes, right? Well, sure I have. Everyone does. We all learned to walk, talk, hey - you're reading right now. That's a success, right?  But we are all different and each will have unique goals and aspirations.

We've all heard the quote from Albert Einstein, "Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”  So, maybe I'll never be a super model brain surgeon who makes the best apple pie in 8 counties. But that's okay because that's not what I consider my success (though, how sweet would that be?).  

I read a fabulous article in my online edition of Shape Magazine entitled "How to Succeed at Everything." It was a reminder  that we aren't perfect, made of super hero materials or all star soccer players (like David Beckham - YUM).  But we can all experience success.  

By considering our realistic goals, manageable steps, and holding ourselves accountable, we can experience little successes every day.  I'm going to lean on my local experts to help me set those goals. For now, I'm going to start a successful day tomorrow with a good night's sleep... until next time...

<3Jen

What's "Ideal" Look Like?

When you look ahead to what your "whole" life might look like - what makes it your ideal? Is it the house that's always clean? Freshly pressed apron and dinner on the table by 5pm? Ya, me either. But there are some habits that I'd like to say that I incorporate into my life.

* Enough sleep. 

Who doesn't want to wake up without having to hit the snooze button or need a nap half way through the day. On the other hand, I don't want to have to be in bed by 9pm every night, either. 

* Healthy balance between what I eat and what my body needs for fuel.
I've read a hundred times that I'm not a dog and that I shouldn't reward myself with food. I know this, logically. But c'mon - you finish a long run or wicked tough workout and the first thing you say is "It's ok, I earned this (insert favorite snack item here - cookie, chocolate milk, giant tub of popcorn)."  It will be a major change if I'm going to eat to run, instead of running to eat.

*Me time.

Right now, me time is when I take the dogs for their nightly neighborhood patrol. But even then, I am being pulled - literally - and distracted from what it is that I want to think about. Long baths and reading in a sunny nook aren't on my daily to do list, so when am I going to find this elusive "me time" everyone says I need?

*Intellectual stimulation.

I want to be that woman who says, "I'm reading this fabulous book by..." or "Did you read that article? I thought it was so interesting..." or even "The exhibit was beautiful! Can you believe how talented...."
Let's face it, Words with Friends is not going to keep these brain cells firing at their highest level and Sudoko puzzles just tick me off. I want to learn and absorb and know.

*Community Involvement.
I love to volunteer - it's not just the warm fuzzy you get working for free, or making a difference in the community. I also love the people I get to interact with. I enjoy learning and doing new things. I relish in the opportunity to use my organizational skills and process mindedness to improve systems and programs. It's almost as if all my favorite parts of the brain get to play together. Working hard (accomplishment), meeting and helping people (social), learning new things (intellectual), and self worth (me time - sort of!). 

*Family time.

We already do a pretty good job of having dinner together, at the table, where we share our Hi/Lows each night. Sure, we miss a few with work and other commitments, but on the whole we've made it a priority and that's something I'm proud of. Still, I often find one kid gaming, another buried in a book, Dad on the computer and me puttering around doing chores, or surfing the web. I'm looking for a better balance.

These are some areas of my life that need focus.. my "ideal" life. Yours will be different. And that's OK because you and I are different. I'm curious to find out if, as I explore this idea of a "whole life", my "ideal life" will change. 

This experiment will officially kick off January, 2013 - but I'm gathering my wits, resources and positive attitude now! I hope you'll follow along. Even better? Join me! Share your thoughts and ideas and we'll figure this thing out, in our own way, together.

Until next time,

<3jen