2021 Real & Authentic Health (RealHealthyAF) - Weekly Inspiration I, July 5, 2021
In the throws of working on my own health and wellness and finding work/life balance has been feeling a little like climbing Mount Everest - and I have not done that, soooooooo a bad comparison, but maybe better to say, seems insurmountable. This month always speeds by for me. Lots of important dates. Family - grand-kids, nieces, Mom, and other family member birthdays and the remembering that my Mom and Dad would have celebrated their 57th wedding anniversary this year, if Dad were still here I wonder what they would have done to honor all those years together! Well, he IS still here, in spirit...always. Not just on the marked holidays or important dates.
June has felt like my January for the last several years. Trying to come down from the holiday fun and chaos and adopting the term "Planuary" for my own...makes sense, right? We need a few weeks to get back into a groove - a routine, to sleep, have some downtime, stay home and rest, get back into the flow and of course detoxing! I am kind of over that word but there are not other words that describe what we need and the emphasis of how much we need that reset. Okay, there is another "kinder" word for it.
As you are moving forward into 2021, and getting yourself on track, shaking things up a bit and finally just once and for all committing to yourself that you are important and a priority...........here are just a few things to keep in mind when you are revamping your meals or changing up the protocols you currently have in place:
These are some guidelines for your own menalt and emotional wealth
These are some guidelines for your meals:
-Protein: 20-30% (from vegetable and hormone-free animal sources, except pork)
-Fat: 20-30% (such fats as nuts, seeds, avocado, healthy oils)
-Carbohydrates: 40-60% (from non-refined sources, i.e.: whole grain and starchy vegetables)
This 2:1:1 ratio is easy to remember and allows you to pile on as many water-based (non-starchy) vegetables as your heart desires! If it helps you visualize, 2-3 ounces of protein is roughly equivalent to the size of your iPhone and the diameter of a quarter is a good gauge for measuring out a portion of whole-wheat or buckwheat pasta. But instead of obsessing over portion, know that you should not have to greatly restrict calorie intake to lose weight if you are eating the right foods.
As Michael Pollan now famously said in Food Rules, his common sense guide that demystifies eating, “Eat food. Not too much. Mostly plants.” Now those are words to live by.
Yoga Squat - Malasana
Stand with your feet a bit wider apart than at your hips' width. Squat down. Keep your heels on the floor. Push your elbows against your thighs and shins. Join your hands in Namaste at your chest level. Look straight.
Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
This pose is another test in balance. How are you doing this season with the rush and hustle and bustle of all the festivities? This will help to center you and continue to keep you mindful. Even more, this will help to reduce if not completely do away with, anxiety. Any balance pose will aid in anxiety or panic episodes.
There is not much else you can think about other than your breath and your gaze while you work into a balance pose. When you are having a “moment” pick this one, to just pull it together, breathe, and go inward… just two minutes and you will feel better.
Namaste, Mindi
-Protein: 20-30% (from vegetable and hormone-free animal sources, except pork)
-Fat: 20-30% (such fats as nuts, seeds, avocado, healthy oils)
-Carbohydrates: 40-60% (from non-refined sources, i.e.: whole grain and starchy vegetables)
This 2:1:1 ratio is easy to remember and allows you to pile on as many water-based (non-starchy) vegetables as your heart desires! If it helps you visualize, 2-3 ounces of protein is roughly equivalent to the size of your iPhone and the diameter of a quarter is a good gauge for measuring out a portion of whole-wheat or buckwheat pasta. But instead of obsessing over portion, know that you should not have to greatly restrict calorie intake to lose weight if you are eating the right foods.
As Michael Pollan now famously said in Food Rules, his common sense guide that demystifies eating, “Eat food. Not too much. Mostly plants.” Now those are words to live by.
Yoga Squat - Malasana
Stand with your feet a bit wider apart than at your hips' width. Squat down. Keep your heels on the floor. Push your elbows against your thighs and shins. Join your hands in Namaste at your chest level. Look straight.
Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
This pose is another test in balance. How are you doing this season with the rush and hustle and bustle of all the festivities? This will help to center you and continue to keep you mindful. Even more, this will help to reduce if not completely do away with, anxiety. Any balance pose will aid in anxiety or panic episodes.
There is not much else you can think about other than your breath and your gaze while you work into a balance pose. When you are having a “moment” pick this one, to just pull it together, breathe, and go inward… just two minutes and you will feel better.
Namaste, Mindi
No recipe this week – just be mindful, have fun and enjoy the moment!
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