Recognizing Whole Foods

Yesterday a new habit was introduced: Eat Whole Foods only

this is what I aspire to. I've always been interested in Clean eating or eating whole foods. I like the idea of not eating packaged foods or foods with long lists of ingredients. This makes sense to me. Love this new habit.

from the plan....

But what about stuff that’s in between? Maybe it comes in a bag or box or bottle, but it’s still pretty close to what it used to be.
For example:

• canned tomatoes

• frozen peas

• cold-pressed virgin oils

• fresh juices — if they’ve been made right in front of you (prebottled ones don’t count — they’re still highly processed, even if they claim “fresh-squeezed taste”)

• dried beans or lentils

• coffee or tea

Again, ask yourself:

1. What are the ingredients?

2. How many steps did this food take to get to me? (If you don’t know, it’s probably worth finding out.)

If the answers are:

1. One or two things.

2. Not very many.

…then you can call it a “whole food”.
If the answers are:

1. Added, non-whole food ingredients.

2. Quite a few.

…then you should go with another option

 

Just try to be a little bit better than yesterday

 

Eat Whole Foods

Got a new habit today:

Eat Whole Foods

what does this mean?

Note: Still try to

• Do a 5-minute action where needed
• Eat slowly
• Stop eating when 80% full
• Eat lean protein with each meal
• Eat at least five servings of vegetables
• Make "smart carb" choices
• Plan PN-friendly meals
• Be conscious of what you eat (although you don’t have to keep logging your intake)
• Have a sleep ritual (and shoot for at least 7 hours of sleep per night)
• Drink only non-caloric beverages
• Use a targeted recovery strategy

 Whole foods include:

• vegetables
• fruits
• meats and poultry
• fish and seafood
• nuts and seeds
• beans and lentils
• whole intact grains
• minimally processed dairy (e.g. fresh plain yogurt)

Now, you can make things out of whole foods, and that still counts. For example:

• If you make stew from fresh vegetables and meat — that’s whole food.

• If you make an omelet from fresh eggs and fresh veggies — that’s whole food.

• If you make a quinoa and mushroom pilaf — that’s whole food.

Consistency is the key to progress

aka "Mowing the Lawn with your house on fire"

What to focus on

Let’s review where you should be putting your energy and attention:

Eat slowly, to 80% full, consistently.

Learn and follow your body cues, consistently.

Eat good quality food, consistently.

Be active regularly.

Do the right things, consistently.

In other words:

• Are you eating slowly and thoughtfully, making the best food choices possible, as often as possible?

• Are you eating to a true 80% full? Or just kinda sorta, sometimes?

• Are you eating real food instead of “diet foods” or other fake foods?

• Are you doing your workouts as scheduled? Are you putting in a good effort?

• Are you checking off your habits every day, and sticking to the previous habits?

• Are you sleeping and recovering enough? Do you have a good sleep routine (and are you using your relaxation techniques)?

• How consistent are you with your nutrition? (Check your food journals, or try another few days of food journaling, if you want to be sure. Don’t just rely on your memory.)

• Are little snacks and “extras” sneaking in? Are you “forgetting” about your daily Frappucino, muffin, or beers? Are you nibbling off others’ plates after dinner?

• Are your expectations appropriate? Are you trying to do too much too soon… or do you have a clear understanding of what realistic, long-term body transformation involves?

• Are you focused on taking ACTION, right now, today? Or are you “wondering and worrying”?

Assignment

What are the actions and behaviors that matter most for YOU?

• I really felt great when I was walking at lunch - I need to commit to doing this again. This got me consistently getting my 10,000+ steps in per day
• Regularly doing my PN scheduled work outs -
• Eating Slowly to 80% full

What can you do today to make sure you do those things?

• Tonight I will go to the gym,
• since i missed my walk at lunch today, I will do cardio tonight at the gym to get my 10,000+ steps in.
• I ate slow(er) at lunch today
• I will make an effort to eat slowly to 80% full for the rest of today
• I think this is what I need to focus on again.
• the first 3 habits and getting my workout in.
• I did it before and it wasnt hard. I need to do this again.
• I will start right now.
• eating slowly to only 80% full

Supplements Are Supplements

Supplements are supplemental

Supplements can't salvage a poor diet or inactivity. 
Work on improving your food choices, basic habits, and consistency before considering any additional supplements.
Again, supplements are supplements: an addition to a good foundation, not a substitute for good nutrition, nor a magic bullet.




For now, let’s keep a laser focus on what really matters:

• Do your workouts. Consistently.

• Read your lessons. Consistently.

• Do your habits. Consistently.

• Ask for help if needed. Immediately.

That’s how our PN Coaching finalists succeeded… and it’s how you’ll succeed too.

Recovery defined

Good stress vs bad stress

Remember there are a couple of key features that differentiate good from bad stress.

• Good stress builds you up; bad stress breaks you down.

• Good stress is short and intense; bad stress is chronic and ongoing.

The hormonal and physiological changes that happen in a single workout are good… if that workout is reasonably short and not too tough, and if you recover properly afterwards.


Recovery is a mind and body game. For example:

• Prioritize proper sleep.

• Eliminate mental stressors such as self-criticism.

• Visualize problem solving and positive outcomes.

• Relax and chill out. Focus on the big picture instead of "wondering and worrying" about small details.

• Anticipate, plan, strategize. Be proactive and prepared for problem solving.

• Build a supportive environment. Ask for help.

• Tune in to your body signals.

• Follow an appropriately planned, intelligently varied, fitness plan — don’t beat the heck out of yourself at every workout, and don’t do the same thing every time. Mix it up, focus on good form, and stay mobile.

Good Stress & Bad Stress

Some stress is good stress. Good stress pushes you out of your comfort zone, but in a good way. Good stress helps you learn, grow, and get stronger.

Exercise can be another form of good stress. You feel a little uncomfortable but then you feel good, and after an hour or so, you’re done.


Each of us has a unique “recovery zone”. Our recovery zone depends on several factors such as:

• our age

• our natural personality type (i.e. are we adventure-seeking adrenaline junkies or homebodies who prefer calm and quiet?)

• our “stress resilience” — how well we cope with and rebound from stress overall

• our allostatic load — what else is going on in our lives

If your existing pile of straw is already heavy, then it’ll take only a few more straws to break you.

Assignment

What are 2 mentally stressful things that you experience regularly?

#1 Commuting to and from work

#2 Money worries

What are 2 emotionally stressful things that you experience regularly?

#1 when I am grumpy I 'lash out' at the ones I love most (my Mom and Dad, My husband, My daughter)

#2 trying to fit it all in - cooking, doing my workouts, taking care of daughter, taking care of cats, going to work, and making time for things i love to do.

What are 2 physically stressful things that you experience regularly

#1 commuting - this shows up again, since it is probably the #1 source of all my stress

#2 trying to fit it all in - cooking, doing my workouts, taking care of daughter, taking care of cats, going to work, and making time for things i love to do.

Recovery strategy

Use a Targeted Recovery Strategy

Today, and for the next 2 weeks, focus on doing this habit. Every day, choose a strategy based on your nutritional age and training schedule:

Option 1: Take BCAAs after your workouts.
Option 2: Eat a PN-friendly postworkout meal.
Option 3: Do another form of purposeful recovery.

What is a BCAA?

BCAA stands for branched-chain amino acid. Amino acids are the building blocks of protein, which you need for nearly every body function. Think of amino acids as Legos for your life.

The brands we recommend include:

• Amino Complex by ThorneFX (powder; our recommended choice)
• BioTrust BCAA Matrix (capsule)
• Fast Recovery BCAA + Creatine (powder)

  What we're really looking for here is good post-workout nutrition and recovery.

Option 1: Take BCAAs after your workout.

Use BCAAs after intense exercise, such as weights or hard intervals.
Take 5 grams of BCAAs immediately after your workout. (Either 5 capsules, or 1 tsp of BCAA powder.) 
If you use BCAA powder, mix it into 2-3 cups of water. (This ratio doesn't have to be perfect; just dissolve the powder in some water.)
Because BCAAs dissolve slowly (much slower than other powders), it may take five minutes or more for the powder to evenly mix and “settle”, so we recommend you prepare your drink a few minutes before you head to the gym.

 

Option 2: Eat a "real food" meal with some protein and carbohydrates within 1-3 hours after a heavy workout.

This should be a normal meal. All the same rules apply. You don't need to over-eat or rush to get this.
In fact, you might not even feel hungry after heavy training. That's OK.
Just try to have a little something in the few hours after an intense exercise session, whenever you feel hungry.

Option 3 (non-workout days): Do purposeful recovery.

On non-workout days, get your checkmark by purposely doing something that helps you recover mentally and physically.
That could be:

• making sure you get lean protein at every meal, consistently

• make sure you get enough colorful fruits and veggies, consistently

• working on your sleep ritual, consistently

• doing active recovery (such as a brisk walk outside in the sunshine)

• doing 5 minutes of foam rolling as your 5-minute action

Oh hey, how about that — you already know how to do all this stuff!