Options for Success

Sometimes it is necessary to use additional strategies to ensure success in making health changes.  Today, we will lay out a simple approach that will be utilized going forward in our journey.  It involves writing down a preliminary plan and recording all food and liquids consumed.  Let's get started.

First off, you will need a simple one subject notebook.  Nothing special is needed - keep it simple.  On the inside cover of the notebook, you will begin keeping track of the foods you enjoy.  List these categorically (i.e. Vegetables, Fruits, Sprouted Grains, Proteins, Dairy, etc) in pencil.  This will serve as your grocery list when shopping and can be a 'work in progress'.

Next, at the top of the first page, write "Sunday February 24, 2013".  In pen, draw a line 1/3 down the page.  The top 1/3 can serve as your 'To Do" list for the day.  I find it  helpful to write down my plan including the activities (taking a brisk walk Wiowash Trail, Jogging, YMCA visit, etc.).  In this top 1/3, list your planned activities saving room for actual activities (if there is a change).  The bottom 2/3 of the page will be used for planning and recording your meal.

In this bottom section, write "Breakfast", "Lunch", and "Dinner".  Leave plenty of room between each meal.  You should end up with 3 large rows.  Along the top, write "Planned" and "Actual.  Then, simply record the planned and actual activities, foods eaten, and liquids consumed for the day.

We will discuss this further on Wed.   For now, give this is a try and share your results.

Here is how my page looks for today:

Sunday February 24, 2013

Activities:  1 hr. walk on Wiowash Trail

To Do:      State Tax Return

                 Empty File Cabinet

                 2-5P – Hang out with Son

                 Ch. 14 Quizzes for Intro. To Business

                                         Planned                                                                      Actual

Breakfast -                     Oatmeal with apple slices/almonds

                                         1 teaspoon of sugar

                                        Small glass of V8 Juice

                                         2 cups of coffee

Lunch                              3 large Romaine Leave with

                                        Red Pepper, Cucumber slices,

                                        Slice of raw cheese cut in 3 portions

                                        Bowl of  Roasted Pepper Tomato Tomato

                   

                                        Glass of Water with Lemon

                                        1 cup of Green Tea

Dinner                              2 slices of Ezekiel Bread toasted

                                         2 pats of Organic Butter (use moderately)

                                         1 Avocado

                                         Cucumber slices

                                         Tomato Slices

                                          Romaine Lettuce Salad

                                          1 tablespoon Ranch dressing

                                           5-10 croutons

Nightime -                        1 cup of Lemon/Ginger herb tea        

Please Note - Changes to Blog

This Blog will be changing to a WED/SUN posting schedule.  We will continue with the same format - the first part being background information and education with the second part being personal experiences from my detox journey. 

This Sunday, I will discuss what to do if you are having difficulty making changes to your diet.  Often, it is necessary to take more intentional steps (as I have found on more than one occasion).  A proven 'intentional step' is journaling food intake daily.  We will discuss a simple approach for doing this on Sunday and I will begin including my nutrient/hydration intake with each posting.

As always, your comments and feedback are greatly encouraged.  What strategies work for you?


Michael

Spring Waters - center for healing

Day Six - Focusing on the Basics

There is so much information available on the internet concerning 'how tos' and 'tips' that it can easily become overwhelming.  Everyone has their own advice, often, with their own special product or solution to sell you.  Eating right and changing behaviors does not have to be complex.  It is simply a matter of making the decision to eat food based on 'nutrient fulfillment' instead of for 'entertainment'. 

As we continue our journey, it will be necessary to go back over the basics again and again.  Today, we'll look again at the first step.  If you have not created a 'Grocery List', now's the time.  You can use this list over and over in your trips to the grocery store.  Don't limit yourself to what you've purchased in the past; try new items.  The produce department is loaded with choices.  Remember one key when shopping: the darker and more vivid the color the better.  Darker and vivid colored vegetables and fruits have more nutritionally rewarding phytochemicals and micronutrients than lighter colored ones.  For instance, 'Head Lettuce' has much less nutrients than 'Romaine Lettuce'. 
Use Natalya Rose's 'Hierarchy of Foods' to add food items to your list.

After two days of concentrated rest, I have recovered well enough from my back injury to take part in regular activities.  As I'm in school Tuesdays and Thursdays and do have a driveway to shovel after last night's snowfall, my recovery (while not full) is greatly appreciated.  As for eating, I continue to choose more healthy foods than non-healthy.  The sprouted bread has been a sufficient replacement for traditional varieties and I find the salads satisfying.  As in time's past, I'm finding myself not going overboard but taking things slowly.  Like I have said - I'm in it for the long haul.

Namaste,

Michael

SPRING WATERS - CENTER FOR HEALING

Day Five - Overcoming Obstacles

As mentioned during the preparation days leading up to 'start day', there will always be obstacles getting in the way of your success.  Injuries, illness, emotional crisis, sadness, great joy, etc., etc.  The list is endless.  The key to overcoming obstacles is the certain awareness strict adherence is not the goal.  If you are injured, you need food that will help you heal quickly.  This may mean a greater quantity of proteins, fats, and restorative nutrients.  In periods of sadness, a comfort food with inspiring mental associations may be just the ticket.  We are in this for the long haul.  The overall goal is to eat well most of the time.  Do not give up on this goal because of a setback lacking success.

These past two days, I have been recuperating from a flare-up of a chronic back issue.  In addition, I have a major personal issue that has been emotionally taxing.  Yesterday afternoon, I went out to eat with two friends and enjoyed a hamburger.  It was very tasty!  In the past, I would have seen this as utter failure and concluded all further attempts to eat well were fruitless (no pun intended).  Today, I see this was necessary in the greater scheme of things and am continuing to eat well.  It isn't that I 'screwed up' and am now 'back on track'.  I understand it is all part of plan.

Stella Green wrote about her own setbacks  in her Blog Posting.  In general, it is necessary to understand we are human beings and subject to the laws of nature.  Keep up the good work!

Spring Waters - center for healing

Day Four - Identifying your Motivation

As I mentioned yesterday, your motivation in making any type of health change (going to school, or working) needs to be identified.  I spent much time 'trying out' various get-rich-quick schemes and they all had you start by listing the reasons you wanted to become financially independent.  While making health changes will not necessarily bring you fame and fortune, it is just as important as becoming financially secure - even more important.  Without good health, all the money in the world will not bring you joy, happiness, or contentment.  Many people spend their lives working hard so they can retire and finally enjoy life.  After retirement, the years of self-abuse have taken their toll and life becomes a struggle.  With that said, it is vital for you to write down the specific reason you want to make health changes. Include photographs and keep them handy for those difficult times when you want to give up.

I have included one single picture of my motivation.  My son Vanya.  Having waited until middle-age to have a son, I am finding it a challenge keeping up with him.  One of his favorite games is to run back and forth in a large room imitating each other as we run.  He calls it "running like crazy".  Guess who runs out of energy first?  When he turns 18, I will be 60 years old.  While he is just getting started in his life, I'll be nearing the end of mine.  I want to be around to see him grow up and have his own family.  This requires me making the right choices today.

This past day was alright.  I did have a piece of chicken but didn't allow it to ruin everything.  I hurt my back this morning and am in pain.  Having a chronic scoliosis (S-shaped curvature in spine), I am prone to problems if I bend and reach weirdly.  I bent down to pick up a piece of paper and that was it.  So, I'm laying low and hoping to recover quickly.  Meanwhile, I'm sourcing products for 'Spring Waters'.  Check out our offerings!   

Day Three - Satisfying Your Hunger

In day three, many may begin getting over the initial physical symptoms while some may have already slipped and eaten something they didn't want to.  It is alright.  Let me repeat........it is alright.  This isn't a race but a slow, consistent journey towards a major and beneficial life change.  Eating and benefiting from a mostly raw food diet does not mean you can never go out to eat or enjoy a big, juicy steak.  Just not everyday.

It is very important to make sure you are eating enough real food to satisfy your hunger.  At the site "Cheap Health Revolution", this is stated simply and eloquently as:

- Make sure you eat enough! As you overcome certain cooked food addictions (e.g. processed carbs, sugars, cheese, etc.) it becomes easier to tolerate hunger. You may get complacent and lazy and start to eat less and less food. While some advanced raw foodists (notably Tonya Zavasta) claim that eating as little as possible is most healthful, it is certainly not the case for the first few years of being majority raw. If you don't eat enough, you will slowly become more and more tired and miss out on all the fun!

You have to feed your body!

This day started out better than the previous two.  One thing I notice is how quick I wake up and become productive.  I woke about 545A and had several projects started and half-finished in the course of two hours.  Without even having to drink two cups of coffee, I was off like a streak of lightning.  THIS is the reason I make the changes in the first place.  I remember the benefits and they definitely outweigh the discomfort.

Tomorrow, we'll write down our motivation for making health changes.  During difficult times, your reason for making changes will mean either your success or failure.  Until then, enjoy the day!

Spring Waters - center for healing

Day Two - Decreased Inflammation

Pertinent Information-
Day two has historically brought a few rather problematic symptoms.  For me, by this time I am experiencing a mild headache and frequent urination.  Both are signs that my body is clearing out toxins.  Many people will notice within the first week feeling lighter, less 'puffy', due to the decreased inflammation.  Inflammation (a buildup of fluid in the tissues) is a direct result of the accumulation of toxins and wastes.  Plus, a diet heavy in sodium (salt) will always mean a large reserve of water.  Sodium and Water (H2O) go hand in hand.  Decrease the sodium and you decrease the H2O.  This is the reason why people with cardiac conditions are told to decrease their intake of sodium - in order to decrease the amount of water (translated as blood volume) their body has to circulate.  
Learn more about Congested Heart Failure!

My Experience -
As in the past, I am off to a good start but am experiencing a fair amount of sluggishness and a mild head-ache.  I know these will pass after another day or so.  What is always interesting is how quick I begin to start experiencing greater vitality.  My sleep has already started to improve.

Spring Waters - center for healing

Managing Your Brand Online

     It is important to manage your brand online in order to develop and maintain a trusted and respected rapport with your audience.  Online messages delivered through social media formats provide an essential method to inform and guide decision makers.

      In particular to blogs and other information platforms, providing regular and detailed information provides substance, can overcome any negative bias, and engage website visitors with consistently new content.

Day One - Off to a Great Start

 Today is 'start day' and this week will be the most taxing.  In the past, the first three days are the worst but then the body adjusts.  Two years ago, I broke out in a rash after a week.  It was my bodies way of getting rid of all the waste products and toxins.  Over the next three days, it is essential to make sure you eat enough real food and hydrate sufficiently.  I like to drink water with a splash of lemon juice for an antioxidant boost.

  As we continue our journey, I will break each day's postings into two sections.  The first section will include advice and instruction based on my past experiences with raw food detoxification.  In this section, I will include material from other experts (i.e. Natalya Rose and others).  I will also include useful resources to help such as instructions in Meditation and other tools.  The second section will be my experiences since the previous posting.  When I get tired and bitter and angry because I can't have a steak - I will tell you.  If I fall short of the day's goal - I'll tell you that as well.  As I said, it is not about being perfect but making sustainable changes and keeping them for the majority of time.  We are not going to be perfect.

   Day One - Off to a great start.  Expecting to be a little slower hitting the blocks tomorrow but will start the day right with minimally-cooked oatmeal, slices of apple, and a nice glass of tomato juice.  I'll have to pack a lunch and will include large leaves of romaine with crunchy vegetables (green or red pepper, onion, and avocado - maybe some raw cheese) wrapped inside.  Romaine leafs make great wraps.
   
    Enjoy the Day!

Spring Waters - center for healing

Final Preparation Day

Today is a  day to celebrate and prepare for the challenges lying ahead. Having our cupboards and fridge ready and stocked with fresh natural foods, we can focus on enjoying ourselves and experiencing a larger array of tasty and healthy foods. Personally, I have tended to eat a narrow range of food items.  This will change.

 It is important to not see this as a 'Diet' or a temporary change.  We are looking forward to a lifetime of incredible and vibrant health by taking in only 'real food', food that is loaded with nutrients and free from the garbage and toxins mucking up the system.  While we see this as a long-term strategy, we must focus on just one day at a time.

Very often, someone will slip and come short of the day's goals.  This is no reason to
give up and submit to the old emotional-based eating patterns.  Simply accept you are human
and move on.  Some people will take a day off each week - I have difficulty doing this.

Tomorrow - Start time is on waking.

Enjoy the Day!

Michael

Preparing the Cupboard and Fridge

    With just two days before our 'start date', we need to focus on exactly what will be eaten as we cleanse our systems from accumulated waste and toxins, restoring health at the cellular level.  The following list represents a hierarchy of foods with #1 being the all-time healthiest.  During this first week, we will stick closely to foods in the #1-5 sections.  In the second week, we can include foods from sections #6-8.
     In order to be prepared, it is important to make a trip to the grocery store prior to the 'start date' and stock up on real foods.  When browsing the produce section, notice the abundance and variety of fruits and vegetables - go crazy and pick up more than you might ordinarily purchase.  Again, you will want to make sure you do not go hungry.  In fact, you may find yourself eating much more (and reaping the benefits).
     Being in classes all day tomorrow, I"m off to the store this morning to get stocked up.

Heirarchy of Foods

1. Raw fruits and vegetables (preferably organic) such as apples, grapes, melons, bananas, avocados, romaine lettuce, cucumbers, carrots, kale, tomatoes, etc; raw honey, stevia (a natural sweetener)

2. Lightly-steamed, low-starch vegetables (all vegetables other than white potatoes, acorn and butternut squash, and pumpkin); pure maple syrup, agave nectar

    *note that corn and legumes are starches, not vegetables.

3.  Organic raw nuts and seeds (almond, pine nuts, walnuts, macadamia nuts, sesame seeds, sunflower seeds, etc.)

4.  Raw stone-pressed or cold-pressed plant oils (especially olive oil, though hemp seed and flax seed oils are also acceptable)

5.  Cooked starch vegetables (sweet potatoes, butternut and acorn squash, pumpkin, etc.)

6.  Raw unpasteurized dairy products (particularly from goats and sheep).  

     * note, dairy products from goats and sheep are less likely to contain pathogens requiring pasteurization or boiling.

7.  Whole grains (brown rice, millet, whole wheat, buckwheat, etc.)

8.  Pasteurized dairy and animal flesh (preferably limited to organic fish and minimal organic meat and poultry products)

9.  All non-whole grain flour products (white bread, white rice, white pasta, white pizza dough, flour tortillas, etc.); sugar (white sugar, brown sugar, corn syrup, etc.)

10.  Cooked animal fats / hyrdrogenated oils (lard, cooked oils, etc.), mainstream meats, poultry; soy products

11. Chemicals, artificial coloring and sweeteners (aspartame, saccharine, unnatural additives of all kinds)

Eating within Food levels 1 to 8 is acceptable in the Raw Food Detox Diet program and doable for anyone.  You will reach the highest levels of health when you eat within levels 1 to 5, but you can work your way up to those levels (if that is your goal) at your own pace.
http://www.springwatershealing.com

Preparations

With just three days before the 'start date', it is essential to begin making preparations.  Preparations can be divided into three categories:

     1)  Prepare your cabinet and refrigerator.  Clear out items that will not be needed any longer such as highly processed foods and saturated fats (i.e. most Mayo's).  Remember, you may live with someone who is not taking part in your diet modifications - allow them to retain 'real estate' in the cupboards or fridge.
      2)  Begin stocking up on the natural foods required to sustain you including a large assortment of fresh fruits and vegetables, natural juices (V8 juice is a good choice), and sprouted bread and wraps (i.e. Ezekiel brand).  One key will be to not let yourself get hungry.  You need plenty of 'real food' on hand to make sure your hunger is satisfied.
      3)  Begin taking time out now for silent meditation.  Or, you may use music (such as 'the Ambiology Music Series') to clear the mind.  You may need to begin with just five minutes but should work up to thirty minutes each day.  Daily meditation has been shown to increase gray matter in the brain and is instrumental in developing and strengthening resolve.  Learn more about Meditation's effectiveness at this previous Blog.

       There are many detoxification programs advocating complete abstinence from all simple sugars, coffee, teas, and much more.  Some say colonic cleansing with juices are the way to go.  In this program, we will not completely give up coffee or tea (green tea is excellent for your health) but will find our desire (or need) for coffee is greatly diminished.  I believe in sustainable change.  Even small steps taken to make changes will yield huge benefits.  Also, it might be wise to begin coming off of certain foods now.  For example, if you eat a great deal of meat, try limiting meat consumption over the next few days to make it easier when starting.

        Tomorrow, we will focus specifically on preparing the cabinet and refrigerator.

Ambiology Music Series

       

       

Raw Food Basics

    As we approach the 'start date', there is much to be learned about the benefits of eating raw foods.

We begin our study of detoxification using the principles and information outlined in Natalia Rose's book "The Raw Food Detox Diet".  In my opinion, the title is a misnomer in that the word 'diet' usually signifies a temporary state until a goal or objective is obtained.  For our purposes, we are learning how to eliminate the accumulated waste and prevent further buildup through preventative practice.  First, let us understand exactly what we are dealing with:

     "Perfect weight and a youthful appearance are the result of clean, waste-free cells - that is, cells that are free of inorganic matter.  However, with our modern diet and lifestyle, clean cells are not the norm.  Rather, it's much more common to find a body riddled with cells carrying matter that's not easily eliminated.  This is the fundamental cause of our physical and, some would argue, mental ills.  Clean, healthy cells maintain homeostasis (the healthy state of balance in the body), which keeps us feeling well.  It is only when debris or waste matter from synthetic foods and overeating get lodged in our cells that our natural birthright of homeostasis turns into illness and excess weight."(Rose, 2006)

        Improving the caliber of your cells requires a simple process based on a simple equation.  The application of even a few of the principles on this equation will trigger your body to lose weight and feel younger as early as the very first night, with marked results in just one week.  Here is the equation in its perfect simplicity:
Waste = Weight
Waste matter in the body is the fundamental source of the excess weight in your body.  Get the waste out and you get the weight off.  It's that easy!  Imagine relieving your body of the thickness that weighs you down and makes you look prematurely old.

         As we make our way to the 'start date' this coming Wednesday, there is a great deal of preparation that needs to be done in order to make the transition successful.  Tomorrow, we will thoroughly go through the preparatory steps including one single daily practice that almost guarantees success.

          Learn More

Rose, Natalya.  The Raw Food Detox Diet.  Harper Collins; New York, NY 2006.

Raw Food Detoxification

 Each year in the late winter/early spring, time is taken to examine life and make changes as necessary.  Most times, this means a return to the basic principles of a healthy diet and renewing efforts at daily meditation.  This year, I will re-visit what has worked so well in the past for increasing and revitalizing health: focusing food choices on those that are natural and minimally-cooked.

Beginning February 13th, I will begin a week-long cleanse eating only natural and raw (or minimally cooked) vegetarian foods and raw cheese.  Protein sources will be limited to legumes and other non-meat forms.  In the second week, I will add foods as listed in the 'Hierarchy of Foods' section.  This blog will share daily challenges, successes, and relevant background information should you decide to join us in this pursuit to be free from accumulated poisons and toxins.

Fee free to ask any questions or post comments.  You can also view 'Older Posts' that will provide important background information from Natalya Rose's book "Raw Food Detoxification".

As a warning, if you have any health conditions, always check with your healthcare provider before making significant changes to your diet.

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There are many natural ways to increase energy including getting plenty of sleep, eating a balanced diet, and exercising regularly.  As a complementary approach, consider using a homeopathic remedy such as Fatigue Fighter. 

                                                                                                     
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