Get on up!

GET UP EARLY!

Save the excuses. “I’m not a morning person, I don’t sleep well, I’m a night owl…”
If you need more time in the day to get things done & make changes, you need to get up earlier.  If you want to make a change, you will.  If you don’t want it, you won’t.  It’s that simple.  Successful people get up early – (it’s the only way to add more hours to the day) – & take care of their business.  And you can, too.  You may be tired or have trouble adjusting for a day or two, but it is worth it. I read that 90% of executives wake up before 6am on weekdays & 50% of self-made millionaires wake up at least 3 hours before their workday begins – (applicable to however you define ‘workday’ – 9 to 5, work-at-home, full-time parent included).

I have found it helpful to use a little positive self-talk when I wake up & have the option to stay in bed, hit snooze, or get going…I say this to myself every morning:

“I’m up, I’m up, I’m up! My goals are important to me”.  And my feet hit the floor.

So before saying you don’t have time, make the commitment & gift yourself the time to be productive by getting up a little early. 

Get Outside!

I was shocked & saddened to read an article recently on the EPA’s website citing research stating that the average adult spends 90% of their time indoors. Do the math: that’s 21 hours, 36 minutes indoors and just 2 hours, 24 minutes outdoors.  If that.  No wonder we’re earning ourselves the label of the “indoor generation”.

Why does it matter? 1. If you’re outdoors, you’re more than likely somewhat active & not in front of a screen. 2. That same EPA article states there can be a serious risk from the cumulative effects of indoor air pollution, and that “people who may be exposed to indoor air pollutants for the longest periods of time are often those most susceptible to the effects of indoor air pollution. Such groups include the young, the elderly and the chronically ill, especially those suffering from respiratory or cardiovascular disease.”

So here’s the challenge: open the stopwatch on your phone- hit start each time you step outside and stop when you come back in.  See how many outdoor minutes you can  accumulate each day.  Bonus points if you’re active while outside!

Strength training reduces all causes of death

An article out this week on Forbes.com references RunRepeat.com ‘s “78 Science Backed Benefits of Weightlifting for Seniors” .  To summarize, gains included:

  • Fighting sarcopenia (age-related muscle loss)
  • Increasing muscle mass and fat burning
  • Supported functional independence
  • Better quality of life
  • Improved bone health and osteoarthritis
  • Improved cardiovascular health
  • Improved mental health
  • Better cognitive function
  • Decreased mortality risk
  • Fighting type 2 diabetes
  • Improved sleep
  • Greater mitochondrial health
  • Improved recovery from hip fractures

Read the articles linked above, get the all-clear from your doc and work with a trainer to improve your physical and cognitive function and overall quality of life!

What I Eat in a Day

As requested, here’s a typical weekday’s food.  Workout-wise, I did 30/35 min of fasted cardio before work.

5:15am: 32 oz warm lemon water, plus more water during workout

lemonwater

7:45am: Organic coffee with Foursigmatic Cordyceps Elixir and a few shakes of cinnamon while driving to work

9:30am: 17oz Hydroflask filled with warm water, lemon & ~1TB apple cider vinegar

12:00pm: “Health Insurance” Smoothie: I drink some iteration of this most days at work as I eat at my desk. Today’s included PlantFusion chocolate protein powder, ~2 c organic power greens (spinach, chard, kale & mizuna), 1/2 avocado; 1/3 frozen banana; 1/2 c organic wild blueberries, 1 TB chia seeds, few shakes turmeric.  Also: 2 chopped carrots, 1 c celery, 1 c jicama with 6TB Trader Joe’s Sauerkraut with Pickled Persian Cucumber.

blendersmoothie

2:30pm: Organic Fuji apple, ~1/2 to 3/4 packet Justin’s almond butter

4:30pm: 25 oz S’well bottle with water & 2 drops lemon essential oil

5:30pm: 1c Butternut Squash soup & salad (2c mixed greens, 1/2c chickpeas, 1/3 c edamame, cherry tomatoes, red peppers, cucumber, 1/4 c quinoa, ~2TB homemade citrus dressing.

IMG-1982

8:00pm: Hot cacao  – 2TB Navitas Cacao with hot water & pumpkin pie spice,  frozen banana with light smear of peanut butter & sprinkle cinnamon

9:30pm: Reishi mushroom elixir (switching up from my usual Natural Calm).

 

 

 

Crockpot lentils

 

crockpotlentils

These lentils are on regular rotation around here, frequently as taco ‘meat’ or with brown rice & Brussels sprouts, just swap out the Mexican seasoning for allspice…

Into the crockpot, set on low for 6 hours:

  • 2 c lentils, rinsed & drained
  • 1 onion, chopped
  • 2 zucchini, chopped
  • 1/2 red pepper, chopped
  • 2 carrots, chopped
  • 2 ribs celery, chopped
  • 1 can diced tomatoes with liquid
  • 3c veggie broth
  • 1c water
  • 1 jar salsa (I like the Newman’s Own Mild Salsa)
  • 1 TB cumin
  • 2 tsp chipotle chili poweder
  • 2 tsp oregano

Serve in lettuce wraps (or organic blue corn taco shells), topped with pico/salsa, avocado & sriracha