Indigo30 DAY 11: The Stages of Change

Welcome to Day 11. I’ve armed you with tools, tips and tricks. We’ve talked recipes and ideas and hacks. I’ve stayed consistent with my message about balance, which can always be found on your mat and in your heart. For all practical purposes, you have what you need to keep going. The thing is, you are entering into a phase of the program that will push you in different realms, realms that can’t be soothed with some Magic Mushroom Powder or epsom salts. Your mood and emotions are one of the last-ditch efforts that your habits and your ego will call on when your will and determination are finally getting ahead. Social pressure will add to the dynamic, and it may only take once to hear, “Are you STILL doing that diet/yoga thing?” to make you cave to frustration, resentment, righteousness or dissolution.

Not everyone is going to love the Indigo30. Some of you are downright bummed out, disappointed and just plain irritated. It’s not what you expected and it’s not what you signed up for. Except that it is. But maybe the change that is occurring isn’t the change you had imagined.

Change is hard. No one likes it unless they choose it voluntarily. Let’s dissect change for a moment so you can see how it affects you, step by step.

The Stages of Change Model, also known as the Transtheoretical Model, was developed by James O. Prochaska of the University of Rhode Island, Carlo Di Clemente and colleagues  beginning in 1977. It is based on analysis and the use of different theories of psychotherapy. The basic idea is that behavior doesn’t happen in just one step. People tend to progress through specific stages on their way to change, and each of us moves at a different pace. Sometimes, we go backwards and have to repeat a step over and over. In fact, some people never totally progress because they get stuck in a certain step and aren’t willing to do the uncomfortable and demanding work it takes to step off the hamster wheel, so to speak. And, trying to give someone advice or consequences for one stage while they are still in another … well, it simply doesn’t work; they aren’t ready. You’ve all experienced this yourself. If you’ve ever said, “Why couldn’t I see it when it was happening?” you know what I’m talking about and how it feels. It’s a hindsight thing. You just weren’t ready.

In each stage of change, we have to wrangle and wrestle with different issues. Messages will be heard differently, advice will be heeded or ignored, and conversation can either be considered, threaten, or dismiss. Knowing what stage you are in with certain things will also help you more insightfully understand which stage those around you in; and when you know this piece of information, your communication can be tailored in a way that’s more effective.

The Five Stages of Change include:

1. Precontemplation. This is the first stage, and it’s when people are not yet acknowledging that there is a problematic behavior that needs to be adjusted, modified, replaced or totally stopped. People in this stage tend to defend their current bad habit(s) and do not feel it is a problem (sometimes it’s even your problem). They may be defensive in the face of other people’s efforts to pressure them to quit or modify. They do not focus their attention on quitting and tend not to discuss their bad habit with others. In some addiction circles, this stage is also called denial.
2. Contemplation. Okay, so, there’s a problem. And, the person is still not sure they are ready to change. Here is when people have a bit more awareness that there might, just, perhaps be some consequences and even might spend some time thinking about the problem… but still aren’t ready to do anything about it. They weigh pros and cons, they may even consider the long-term impact, but are still not totally on board to lay down the habit and take any action. Overall they do not see yet that any benefits associated with the quitting or reduction of the habit will outweigh the short-term costs.
3. Action/Willpower. Change occurs. Often because something drastic, some dramatic consequence, a serious wake-up call, or some impactful incident occurs that shifts the dynamic overall. It doesn’t always have to be negative, in fact, sometimes people move into the third stage because of something inspirational or even a program like the Indigo30, where others are participating and there is a new level of accountability. Nonetheless, the person believes they have the ability to change their behavior and are actively involved in taking steps to change. This is a miraculous stage, because it is when people start depending on their own willpower, versus the power of the default behavior. Overt efforts are made to quit or change the old habit. This is also the time when there is the greatest risk of relapse, so it’s imperative that whatever steps have been taken and the support that has been built stay intact so the person can leverage them and stay motivated.
4. Maintenance. Ongoing, daily maintenance of the new habit is the ritual of this stage. Not only are the rituals maintained, but so is the willpower to avoid temptation and return to old ways. The goal of the maintenance stages is to maintain the new status quo. Progress made is a constant reminder. What one is striving for has purpose and meaning. Patience is a strong thread in the fabric of maintenance, as the person in this stage knows that it takes time to let go of old behaviors and successfully maintain new ones. Thoughts of “how I used to be” and old habits will regularly occur, but at this point, temptation is resisted.

You can probably categorize yourself as well as the people around you, witnessing your stage. Some don’t want to hear one word about what you are doing (they are in a precontemplation stage). Others may be asking you questions, and at the same time, challenging your responses — they doubt the process, argue their position and defend their behaviors (contemplation). Others are carefully watching and taking notes, gathering information and probably even planning their own journey to change. This is important for them; just as our pre-program week of preparation was for you. Diving in head first to behavior change (“cold turkey”) works for a few, but not for most. These folks are in an action stage. And finally and most excitedly, you may have people in your life who are really interested and want you to teach them what you are learning. They are committed and motivated — by you! They are in a maintenance stage.

Now remember — this stuff doesn’t just happen on its own. The habits, the behaviors and all of the effects have had lots of time to simmer. And when you cook it all down to its base, what you are left with is simple but powerful and all-encompassing for many: fear. Think about it for a moment — why, if change is something (the Indigo30, for example) that will only benefit you, make your life better, help you achieve things you never thought possible, improve all aspects of your life — why would anyone be so incredibly stubborn and reluctant to give up old patterns? In a word, fear.

Fear of admission — If you admit you have a problem, then by default, you acknowledge that you need to do something about it. Change is uncomfortable, but for many, mediocrity, status quo and old ways of being, while unproductive, ineffective, painful and even depressing, still may feel easier.

Fear of failure — Some people have tried so many times to lose weight, fix their health issues and problems, and what we see most — exercise more and eat less (only to end up eating more and exercising less) — that they consider each attempt a bona fide failure, whether they actually made progress or not. Failure in its actuality sucks for sure. The proposition of repeating it over and over is terrifying.

Fear of success — Oh yes, this is such an interesting one. So… what happens if I actually succeed? What kind of new pressures does that put on me to maintain? Some people have assigned their illness, their weight, and their health issues as their identity. So imagine what kind of life shift not even knowing who you are anymore is for someone who has attached so completely and entirely to their weight as identity, or their illness as who they are as a person. What if you suddenly had to change your name? It would be as if the old you just vanished; and with it all the stories, all the history, all the reasons to behave how you do. So when you are no longer Overweight-Mark or Tired-Jenny or In-Pain-Jane, the prospect of losing the story and the payoffs of attention, sympathy, lack of responsibility you get from that story/identity — is a big trade-in.

Fear of responsibility — From the trade-in I just spoke of, also comes a new responsibility that some people simply aren’t wanting or willing to take on. To accept the idea that they could feel better by changing their diet and lifestyle is to accept the fact that their own actions in part could have contributed to their illness or health condition — and owning that is not only difficult, but takes a huge amount of bravery and vulnerability.

________

In yoga class, I often remind my students to remember that all of the stuff I teach them is, in fact, just information. Ultimately, they get to decide what to do or not to do with it. It’s the same with this. You will, undoubtedly, go through some of these stages, if you haven’t already. Knowing that there are actually stages at all will calibrate your dial, even if you do nothing at all to progress yourself through them.

In the end, you just get up each morning and give it your best shot. I imagine all of you, deep down, are aiming to just keep learning and be a better human overall. I am too. Today I had a wild moment of insight while talking to a friend about a pattern I have of rescuing. I said to her, “Do I attract it? Am I drawn to it for selfish purposes? Do I need it to feel needed? Do I want it? Or is it … (I sat there for several seconds) … is it just a default behavior?”  I walked away from that conversation feeling somewhat more consciously evolved because I took a moment to look at myself and question my own interpersonal pattern, and went a step further and verbalized it to a friend, which made it real, and made me own it. There was no solution or answer; but the acknowledgment of it was likely a step I needed. Now perhaps, with that aspect of my life, I will move into a new stage — the action stage — and not rescue the wounded (ooohhhhh it’s gonna be hard.)

So take this information and let it distill. Be gentle with yourself if you are still in stages 1 and 2, and call on your people if you need help. Lead by quiet example and be confident in your choices to the best of your ability. Seek socialization, not isolation, unless you can feel in your bones that you need to ground and restore on your own.

And, above all, keep going.

B

Indigo30 DAY 9: The Traveling Indigo30 Show

Day 9! Reason to triumph! Think of all the hurdles you’ve cleared, the obstacles you’ve dodged, the success you have already encountered! Scale? What scale? Who cares! You’re on fire and have your cravings corralled. Bravo! Now let’s tackle some tougher topics likely to be headed your way.

I’ve already had a few panicked text messages, “I have to travel for work this week, what do I do? How will I eat? What if I can’t practice?” Or, “I have a dinner I have to go to, I’d rather not but it’s for _____,” (insert occasion.)

Indigos, I feel your pain. I travel a lot for work as well, and there is nothing easy about maintaining stellar health on the road. Well first of all, don’t panic. There are tips and tricks. And don’t stress. The whole point of this thing is to decrease your stress levels, not create more. So before you go wheels up, let’s take a few minutes and make a plan. You don’t need to recluse into your home and renounce all restaurants. Imagine how badass you will feel when you not only master your food and yoga choices at home, but out in the big wonderful world as well!

Here are a few tips to start you thinking:

Daily on-the-go tips:

• Plan plan plan, prep prep prep.
• The glorious, wondrous egg. Boil them and bag them. They are the absolute best in a pinch for staving off ravenous hunger. I literally (this is so weird, I can’t believe I’m telling you this) keep olive oil and salt in my car to drizzle and sprinkle on them for this exact reason… I bet I use it at least once a week!
• Olives are a really great salt fix. We like the small packets of “Just a Handful of Olives” from Trader Joe’s. Packed in evoo, the fat and the salty flavor always hit the spot. The only bad part? The handful size has to be measured by a toddler. Because one pack is usually just a tease.
• There are more health food stores popping up everywhere, and even most large grocers are getting on the Paleo/Whole30 train and offering compliant items. You’d be surprised, so alway ask.

Eating Out

The timing of this blog is perfect because just last night I was in one of these classic situations. I had to go to a benefactors dinner for my boys’ school, at a very nice restaurant in town. I sat with some old acquaintances and was having lovely conversation about our children and life. No alcohol was served, which was AWESOME. It’s particularly easy to not drink when there are no drinks. The dinners of course were all the same — salad, beef tenderloin, chicken, veggies and potatoes. I mean, could I ask for anything better? Not really! And…the dressing on the salad surely had sugar in it; the sauce on the tenderloin absolutely had sugar in it; the chicken had a light breading thing on it and the sauce with it had sugar in it; and last but not least, there is no way those delectable mashed potatoes weren’t loaded with cream and butter. So here is what I did — because for me (it may be different for you) no elimination diet is worth making the servers’, who didn’t take special orders in this case, lives difficult. For me, potentially insulting the people who paid for my lovely dinner and that of 100 others isn’t worth it. And mostly, making the people at my table uncomfortable by being an overall high-maintenance princess isn’t my thing. So I took the responsibility for Whole-30-ing my plate the best I could. I confidently passed on all the bread and delightful baked goods slathered in butter with ease. I ate the greens, avoided the dressing coated portions, and didn’t eat the goat cheese and the candied pecans (I wanted to, but I didn’t.) I ate the tenderloin, and just tried to move the sauce off. I ate some chicken and gently scraped the breading off. I had a few bites of the potatoes until I realized that they were not just potatoes. I waved off dessert with a smile and a pleasant, “no thank you.” And then I set my fork down. It was no big deal. I did the best I could.  When given coffee, without thinking, I said yes to cream and the server poured like 1 teaspoon in, which typically I would have laughed hysterically at and asked for the rest of the carafe. But, I didn’t. I had a few sips and it was fine and good. The win here — I remained unoffensive and I ate less than I usually would have at this enjoyable restaurant. When the evening ended, I left without a buzz, my pants didn’t make me feel like a sausage in casing, and it was only 8:30pm, enough time to get home and lucidly, energetically write more thrilling content for you and get to bed by 10:30. I walked the Middle Way in a social scenario with genuine know-how.

Now, this morning I woke up with a splitting headache. So there you go. Thank you sugar laden-sauces that I tried valiantly to SCRAPE OFF. DAMN YOU!

Here are some tips if you are able to have more choices when going out and have the ability to customize your order:

• You may just have to channel your inner Sally here, and not worry about what the server thinks and order it exactly how you need it. Don’t let them bring you bread just to keep from being embarrassed to say “No bread please.” — I mean, one or all of three things will assuredly happen: you will either eat the bread and feel badly, or you will eat part of the bread, wasting the other part and feel badly, or you will waste the entire thing, letting it sit there only later to be tossed in the trash… and feel badly.
• Ask what ingredients are in the sauces, spices, soups, etc — do not feel silly asking, a good server will know what the food is made of/with, and a new server will be/should be grateful to learn if they don’t know. Sometimes just telling them — “I’m doing the Whole30 right now (it’s a common term, most everyone knows of it) and I need to have my meal be compliant. Can you help me make that happen?”
• Skip the charcuterie. Don’t even tempt yourself. Most of the meats are cured anyway, and you could potentially graze the aged cheddar and then it’s game over (because that stuff is delicious.)
• If you are a pork eater, here is a good tip: always ask if the pork is pastured pork, sourced from a local farm that treats their pigs well. It’s a reasonable question. My vegetarians are poking holes all over that statement, but listen, it’s a topic that infiltrates our food industries all over this country. My kid even did a huge project on how horribly our chickens are raised. That’s what prompted us to raise our own chickens!
• You can always sub out anything grain-based or legumes (polenta, pasta, rice, beans, quinoa, etc.) for vegetables or salad. If your’e feeling innovative, you could browse the pasta sections and see if any of it could be made to put over greens. Again, maybe sounds a little unusual, but it’s not unreasonable!
• Check out this Whole30 Restaurant Survival Guide Podcast on Real Food with Dana
• Practice. The more you do this, the less daunting it is. I find that if I help the server help me, they are often really interested to know more about it!

Traveling

I’d like to tell you this is easier, but it can be real tricky. Airports, restaurants, hotels — and if you travel internationally, the lure of trying new things and being adventurous is one of the best parts! So truthfully, I do not recommend doing the I30/W30 on an international vacation-trip. JUST ENJOY IT WITH NO WORRIES unless you know for sure that certain foods leave you helpless in the bathroom. Remember, W30 is a reset — so it’s best not to schedule it when you are jet-setting off to Paris for your 10th wedding anniversary. The good news is that most of the tips I’m providing in this blog work well when you travel afar, too. Have your emergency snack kit on you: snacks (include some with protein), water, tea bags, Doterra Peppermint Beadlets (sold at IY, online or from a rep). Or, do what I do when I get to my destination, which I find fun and interesting — go grocery shopping! When I go to London to teach several times a year, one of my very favorite things to do is hit up M&S , the Borough Market or Waitrose and stock up my little hotel room with compliant things and personal U.K. faves. It can truly be something to look forward to.

Now, yoga. What to do if you are on the road:

Surprise! If you are traveling, you can still do yoga. You can do yoga anywhere! It may seem like it’s not the same, but even just getting down on the floor at your hotel and doing some sun salutations, a headstand, a pigeon and some spinal twists IS BETTER THAN NOTHING. But, if you can, search out the following:

• I have some videos on a site called Mat2Mat — they are old (filming class videos is just something I’ve never really had a calling for) but, they will work. There is a 20, 30 and 60 minute lesson on that site. There are plenty of other teachers on Mat2Mat as well. Another great class subscription site that I personally use is YogaGlo — many master teachers, wide variety and they are constantly updating.
• Get yourself a travel yoga mat. They are light, can roll or fold, and will remind you to take a few and stretch it out. I prefer the Lululemon’s lightweight “Un” Mat but Manduka also has a great travel mat that we sell at the studio. You can fold it easily and that is sometimes better for packing than a long rolled up mat.
• If you prefer an Indigo-like experience, look for Baptiste Affiliate Studios all over the country and the globe. They will greet you with open arms when you say you are from Fort Worth/Indigo!
• If there is no Baptiste Affiliate a look up “heated vinyasa yoga” in whatever city you need. There are studios on every corner these days — there is sure to be something where you are going!
• And like I told one of you this week who is traveling, if all else fails, go down to the sauna or steam room and crank out a few sun sals in there. I have been known to do that on many an occasion myself, and it ain’t bad.

Finally…

If you do have a vacation planned, get real with yourself. Is it worth it to stay on the Whole30? It might be. Gelato in Italy, fish tacos in Playa, pan au chocolate in France … gosh. These are not things to pass up. These are some of the most beautiful experiences in life if you are lucky enough to have them. So, if you decide to take a break, be prepared:

1. Depending on where you are in your program you may have healed and changed enough things about your health that off-roading may lead to discomfort. You may need to pack Advil and Tums and be ready for a mighty hangover.
2. Like I shared above, if you do go off-menu a little, don’t go head first. Make the best choices you can, and eat off-menu items in moderation.
3. If you decide to partake in adult bevs, be sure to hydrate. Your system and brain are not used to it anymore and will react more quickly. Yes, congratulations, you have become a lightweight! The upside – it’s cheaper!
4. Be prepared to come home from your trip not feeling 100% — you may return feeling tired, bloated and yuck overall. But guess what you can do? Start over. Because you know this stuff works and it’s always here for you.

________

No matter what happens, I can’t stress enough that you should never feel your program is a failure. If you complete this thing even having learned one new thing, then it is a success. And I am certain you will have learned many new things. I mean, how will you ever forget all the crap you learned in the Poo Blog?

Keep going.

B

Indigo30 DAY 8: I’m gonna say it… you ready? … POO.

Ah yes, the poo blog. You didn’t see this one coming, did you? 

Well, by request and popular demand, I will go where most bloggers will not go. So let’s talk about your bowel movements. I have 5 other people, the Leadership Team of Indigo Yoga, incidentally, who are jumping up and down in excitement right now, because this is their favorite subject.

They have a shit-ton of experience. Thus, they are also contributors.

(Note: I have to resist the urge to put “LOL” after every sentence I write. Allow it to be implied and go ahead and applaud all of my clever poo-related innuendos).

So I’d be willing to guess, that among a few other changes, you might be noticing that your trips to the bathroom are faster, cleaner, and for some of you weirdos out there, more enjoyable.  Let the evidence in the toilet show, members of the jury! The Indigo30 IS THE POOPETRATOR!

Or, your trips to the restroom are not going so well… yet …

Digestive Issues on the Whole30

It’s very normal to have digestive issues during different phases of the program. Your poo may be happy now, but you might surprisingly and suddenly have other things download as you keep going. If you were a yo-yo dieter or had never really eliminated any (food groups) this strictly before the I30, chances are your body’s attempt at regulating might prove to be uncomfortable at first. You may experience things moving too fast or suddenly. Melissa Hartwig shares her experience:

“I’ll admit that during my first Whole30, I had the same experience (things moving way too fast) for about the first 6-8 weeks of my transition. I did the Whole30 for 30 full days, then stuck mostly to it, and things still took a long time to even out. The healing process and transition of gut bacterial balance can take a long time, and I don’t think it was anything I was eating or not eating – I think it was just my system getting used to not eating so much oatmeal, yogurt, and whole grains. Not a very scientific explanation, but without lab testing/stool testing to see what the gut environment looks like, it’s hard to say what’s going on.”

You may also experience diarrhea, cramping, very very badly smelling poo, strongly odorous urine … oh yeah. All of the good stuff. Don’t be grossed out, be happy! Your body is ELIMINATING.

There is, of course, the problem of not eliminating. Constipation is a seemingly strange effect during the program; you’d think with all this clean eating and daily yoga that you’d be cleaning house on the reg! Alas, all systems are different, there are a lot of variables, and it really depends on how backed up you were before you started.

If any of this is happening, hold steady, know it will pass (hahahaha) and take a closer look at what you are eating; perhaps cut down on the nuts and seeds a tad. You are going through a lot right now, and your insides are having to get rid of all the crap.

Now that you have completed an entire week, and you can tell that your digestion is improving and more efficient, it might be time to take the cleanse to a new level. One way to do that is by getting a colonic. Yes, I said “colonic.” I also said “poo” in the title of my publicly posted blog.

The Colon

“The colon is the last five feet of the digestive tract.  It is a hollow tube-like organ made up of muscle structure that moves digestive food and waste along by a wavelike motion known as peristalsis.  The primary function of the colon is to absorb water, electrolytes and some vitamins, as well as preparing and storing fecal waste prior to elimination.

The colon, along with the skin, kidneys and lungs, is an organ of elimination.  If bowel movements are not regular, our health can be compromised.  Good health is as much a function of our elimination status as the quality of the food we eat. Colon cleansing is a gentle infusion of water in and out of the colon, reaching all four to five feet, promoting overall health.  Colon cleansing is not a cure, but a valuable procedure used to assist the body with the reversal of a wide variety of health conditions known to stem from improper diet and elimination habits.  Colon cleansing is preventative health care, rather than a treatment for a disease.” — Alpha Cleanse

Colonics (Taylor’s most favorite topic)

A colonic/colon hydrotherapy/colon cleanse is a safe, gentle and effective method of removing waste from the large intestine. Most facilities that offer the services have
comfortable, user-friendly, private rooms and sweet people walking you through it all (although rest assured they leave the room for the actual procedure.) The colonic is really one of the best ways to get things moving if they’re not. Two places we recommend in Fort Worth are Alpha Cleanse on Magnolia and Natural Therapeutics on Camp Bowie. I like them both. Although Donna, the owner and the lady who helps you at Alpha Cleanse reminds me of my Grandma Inez who I adore so, I go there.

And just a tad bit more info to troubleshoot the Land of NoPoo, adding in more vegetables, more fats, and MCT oil (coconut oil) to coffee helps. You could also try taking a digestive enzyme like Now Foods Super Enzymes (2-4 capsules per meal). You can read the Whole9 view of them here. Adding a digestive enzyme to your daily routine in general is not a bad idea either.

Gut health — not a laughing matter.

There are increasing studies that tell us that all disease, illness and wellness issues are beginning in the gut. The Whole30 targets the gut — specifically the small intestine, where your food is largely digested and absorbed. Recall that Good Food Standard #4 is “Support a healthy gut.” You maybe didn’t even realize what that meant aside from hopefully happy poos. Yes, and …

“Certain foods promote ‘leaky gut,’ a condition where the small intestine is no longer able to properly absorb the nutrients you eat. This means the healthy foods you chew and swallow aren’t actually nourishing your body, and things like partially digested food, bacteria or other toxins are allowed to ‘leak’ from your intestines into the bloodstream, were they don’t belong. This triggers an immune reaction, and promotes chronic, systemic inflammation everywhere in the body, not just in the digestive tract.

The Whole30 eliminates the foods shown to cause or promote this leaky gut, allowing your digestive tract to heal and your immune system to calm. This helps to resolve a host of digestive issues (like heartburn, acid reflux, constipation, diarrhea, gas, bloating and related pain) and reduce or eliminate the wide-ranging systemic effects of *chronic inflammation.”

*The term “chronic systemic inflammation” is common these days. Your immune system, as you do know, is always fighting off threats. Its activity is aggressive but is meant to be short-term. Chronic systemic inflammation is the full-body, long-term, up-regulation of the immune system. “Think of chronic systemic inflammation like being a little bit sick all of the time; when certain factors, (like your food choices) overload the system and keep it working hard all the time, it is less effective at doing its other jobs, like healing that stubborn tendonitis or keeping your arteries clear of plaque. Chronic systemic inflammation is at the heart of an endless number of lifestyle-related diseases and conditions, like allergies, asthma, eczema, autoimmune diseases, high cholesterol, heart disease, stroke, diabetes and obesity.” — Whole30.

Ouch. And that’s just food choices. There is a lot more research on the connection between stress, anxiety and depression and gut distress, like IBS (irritable bowel syndrome). Here we are again, back to the circle… what you eat affects your emotions. Your emotions affect your gut. Your gut is already trying its hardest to fight off the distress caused by your food choices, and now it’s trying to manage that your brain and your “gut-brain” are emotionally struggling. (Your “gut brain” is your Enteric Nervous System —  it consists of two thin layers of more than 100 million nerve cells lining your gastrointestinal tract from esophagus to rectum.) “Unlike the big brain in your skull <the ENS’> main role is controlling digestion, from swallowing to the release of enzymes that break down food to the control of blood flow that helps with nutrient absorption to elimination. The enteric nervous system doesn’t seem capable of thought as we know it, but it communicates back and forth with our big brain —with profound results.” — Jay Pasricha, M.D.

BROOKE’S BOWEL BESTIES

• Take a daily probiotic. Check labels on the liquid ones for sugar. I like the probiotics that will also have healthy urinary tract supplements combined.
• Alpha Cleanse – 1302 Magnolia Ave, FW, TX.  (817) 335-7700
• Natural Therapeutics – 6340 Camp Bowie Blvd. FW, TX. (817)738-4904
• DRUMROLL ……  THE SQUATTY POTTY! 

Okay people. You know what to do. Take care of your poo.

Keep going.

B

Indigo30 DAY 7: One week (almost) in the bag

Today when you wake up, you will think, “I’ve made it one week!” But hang on there, you still have today to complete before you have a whole week in the bag. But when the day ends, and you crushed your goals AGAIN, you will sleep like a baby.

A lot of information has been thrown at you in the last 2 weeks, really, so let’s use today as a good day to assess how things are going. The first thing you should do is high five yourself, because a week is a lot longer than the majority will endure. So here is a chance to reward yourself with something that is not food — because remember — what we are working to shift in perception and decades of thinking is that food is neither reward nor punishment. Think of something out of the box that would make you feel like you are celebrating a great success. A nap, a pedicure, a stroll with a friend you haven’t seen in months, maybe even a new yoga mat!

The second thing to do is put your food brain in time out for a few, and think about what’s going on in your life.

________

How is your family? Have you checked in with them this past week?

What core feelings do you notice coming up the most (joy, anger, fear, sadness, disappointment, acceptance)?

How do you feel in the middle of your yoga practice (Like it goes by fast? Like it’s dragging on? Like you’re hearing your teacher for the first time? Like you think your teacher will never shut the hell up? Like the people next to you seem to be doing it better? Like you’re feeling stronger? Like the guy in the corner is making weird noises? Like you notice you’re sweating like never before?)  — Have you ever really thought about these things this deeply? Or have you just slid on the surface of, “It was great!” or, “It was hot,” or, “It was hard.”

If you’ve taken a restorative class — how did that go? Were you surprisingly content and floating on air or were you agitated and counting all the reasons why you will never come again?

What are your conversations like right now?

The third thing to do, is seriously consider adding in meditation to your routine. I know it’s scary. I know that some people think that if you “meditate” that suddenly the dark forces will swallow you up and snakes will come out of baskets and Pink Floyd will suddenly be coming over speakers that magically appeared because after all, magic. Well, as cool as that actually might be if any of it were real, it’s not. Here is what meditation is, folks. It’s sitting quietly and still. Sorry to disappoint.

What is not disappointing are the volumes of scientific research that is currently being produced about the positive effects of mediation on stress and overall wellbeing. VOLUMES. Every single Psychology Today issue (I subscribe, I know) has some kind of article talking about what mindfulness is doing for … well … everyone everywhere. If you are stuck in the old, and pardon me, ignorant thinking that it has some kind of religious affiliation or leaning then I beg of you — beg — to consider that you have been wrong all along. All it is, is just getting still. Still enough to let your thoughts clear so that you have the capacity to discern fiction from reality and then face your day working with what’s real, and not the fantasy stories you’ve created about things. Five minutes a day. That’s all I ask.

And after those five minutes — you will be able to get flat with how you are showing up for the program. Like really. Take a look at the “common errors” below (after sitting quietly for a few minutes) and answer them honestly. And if you’ve derailed at all, let the moment you finish reading this blog be the moment you start fresh again.

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On this day, Day 7, Whole30 will also ask us if we are making a few common errors. I call it  “clean up” coaching, and I do the same thing with my team of teachers when we all adopt some slightly lazy techniques or cues, and need some outside perspective to keep us sharp going in the direction we intended. Are you making any of these common errors?

1. “It’s a technicality.” — Technically Paleo foods like Paleo pancakes, almond flour brownies and sweet potato fries don’t promote a healthy psychological response or maximize nutrition. They are satisfying your sweet or fried food tooth … still. So your habit is not changing. And we have learned a thing or two about habits. In order to change them, you have to identify the behavior. In this case, the behavior is eating a treat as a reward.
2. The wrong fats — Too many nuts, seeds, <and nut butters> equals too many fragile polyunsaturated fats, which may promote inflammation in the body. I know they are easy to pack in your bag and stash in your car. But recall that we are working to not snack so much, and re-train ourselves to eat actual meals. Having nuts in all corners of your life can be as much of a mindless eating frenzy as chips or candy.
3. Eat more — Energy dragging, but still afraid of fat or carbs? Eating enough of both sustains energy levels, healthy and athletic performance. On the Whole30, we are not trying to restrict; we are not counting macros or carbs or calories or grams of anything. If you are hungry — genuinely hungry — then please just eat. Those gram counting days need to be laid to rest for good. Which leads me to the next error…
4. By-the-numbers — You’re so focused on your “numbers” — blocks, grams, calories, or the big one — body weight — that you override all of the messages your body is trying to send you. You know, this one is one of those that I feel very divided on. I know the struggle is real. I have never been really heavy, but I have definitely had times in my life when I had about 10-20 more pounds of weight on me than I needed and it didn’t feel good. So I know that it’s not another one of those “quit complaining and be grateful for your health” conversations, because when you’re really in it, it’s all you can think about. And, you are the only one who can decide to shift the mentality and thinking. The more you obsess over your weight, the more you won’t focus on anything else. Your friends and family and coworkers will start to tire of every conversation being about weight loss, and start tuning you out, and then you will feel like they don’t care, and probably start obsessing more. Friends, if you are really struggling, I highly encourage you to find a personal coach or therapist to help you get a handle on the thoughts and help you through this process. If you need to speak about it privately, please do not hesitate to contact me. And, if you are just mildly obsessing because it’s just old habit, then perhaps these 30 days can be a new chapter for you. You know the anatomy of a habit now; see if you can shift the routine from one of being dominated by the contained life of numbers to being dominated by creative, malleable, accepting healthy living and communicating. I promise you, it’s a lot more fun out here!
5. Nature’s candy — Using the “natural” sugars found in fruit to satisfy your sugar cravings is recipe for more sugar cravings, and maybe too much sugar. It’s about Day 7-9 or so when the thrill of the program is wearing off a little, and the old habits are starting to crawl their way back … don’t be fooled just because you are discovering new, compliant sweet foods! Watch your patterns. Be mindful.
6. You’re already starting to plan “off days” of yoga because, damn, you’re tired and deserve a break. Listen here yogis, I am not asking you to run a marathon every day. I am asking you to get on your mat every day. YOUR YOGA MAT FOR CRYING OUT LOUD. You know, the one that you keep at your swanky yoga studio, the one that, when you walk in, everyone treats you like Norm at Cheers, but instead of a beer you get hugs and high fives and a fluffy dog is running around wiggling, excited to see you. Oh! And then, you get to go into a super nice locker room and store all your things and then — here’s the torturous part, I know — you have to go into a lovely, peaceful yoga room that smells like eucalyptus and peppermint and move your body around, which, improves your circulation, strengthens your muscles, clears your skin, makes you happier, and lets you just be you and not worry about anything else for a solid hour. The teachers don’t even care if you just lay there the whole time. In fact, if you take a break, they might just pat your back or put a cool, lavender-scented towel on your forehead.  Listen, I know it’s rough. I hope you can survive it.

All right all right, no more sarcasm. I’m just trying to make you laugh. So do this: let today be a check in or a pep talk or a self-coaching butt-kicking if you need one. Walk up to your mirror, like I taught you to do a few blogs ago, and say, “Self, you’ve (insert expletive if necessary) got this. Now get out there and make it happen.”

Keep going.

B

Indigo30 DAY 1: The Three R’s – Rules, Recommendations and REVIEW.

Day 1: What do I eat? Why do I eat it? Is it a hard rule or an overall recommendation?

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It’s here! At long last, the first day of the rest of your life! (It’s fun to be dramatic about it.)

I think you are ready. I think you have been ready all along! However, readiness sometimes requires review, so today, let’s be great students of the program and review the rules and recommendations. Grab your Nutpod-laden coffee, and have a seat for a minute. Let’s review this thing one. more. time. Because this first week you are going to experience a lot of shift. The more you know your map, the more you can navigate the pot holes.

I AM FOLLOWING THESE BASIC PROGRAM GUIDELINES:

• No added sugar or artificial sweeteners
• No alcohol
• No grains
• No dairy
• No legumes
• Yoga for 30 days
• No recreating baked goods, junk foods or treats (not even Paleo goodies)
• Stay off the scale (and no measurements, either)

WHY I AM ELIMINATING THESE FOODS:

Because they do not meet the four good food standards, which are to:

1. Promote a healthy psychological response.
2. Promote a healthy hormonal response.
3. Support a healthy gut.
4. Support immune function and minimize inflammation

WHY I AM DOING YOGA FOR 30 DAYS:

1. Because people go places in groups they won’t go by themselves.
2. To strengthen, stretch, detoxify and empower my physical body.
3. To strengthen and sharpen my mental focus and discipline.
4. To regulate my emotions and hormones.
5. To create a healthy habit.
6. To increase my vitality and energy.
7. To support my friends and make new ones.

RECOMMENDATIONS (NOT HARD RULES):

• Limit snacking – your call, ultimately. Just watch when and why.
• Limit fruit intake – remember, it’s still sugar, but it’s your call.
• Limit dried fruit and nut bars. Are you just trying to re-create a candy bar? If so, it’s your call. If not, it’s your call.
• Try as hard as you can to buy organic and grass-fed. We know this can be hard and expensive. Just educate yourself. And it’s completely your call.
• Homemade is ALWAYS best. It’s not always possible, so it’s your call.
• Limit smoothie consumption. Read my blog! And then it’s your call.
• Starting over if you accidentally ate off plan or missed yoga – this is your call.

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BROOKE’S BESTIES – some of my favs!

RECIPE (one of several, but this one reigns) — Grilled Coconut Curry Chicken, Whole30 book, pages 230-231

GADGET The Egg Central by Cuisinart

YOGA TIP Add in a child’s pose after upward facing dog to pace yourself throughout the practice – remember, you have 30 days of daily yoga in front of you – it’s like a marathon. Don’t sprint out of the gate! Slow and steady WINS THE RACE. 

MOTIVATION (by Portia Nelson)

Keep Going!

B