Campaign 4 Personal Power
Week 3 – Energy
We often tell people that 3 weeks is the magic number to make change in your life. Get up early for 3 weeks and you will never hit snooze again, incorporate kale for three weeks and it will become a staple, work out for 3 weeks, and well, you get the picture. This arbitrary alignment to 3 weeks of habit formation is apparently the result of something “they” have been studying for years. While I am not up to date on the neuronal re-programming that takes place in conjunction with the 3-week habit-forming phenomenon, I do know that if I can get someone to stick to things for 3 weeks, we should be starting to see some sort of change in their life. Whether it is diet, exercise or sleep, new habit formation requires a considerable energetic commitment on physical, mental and emotional levels. When people come back to my office unable or challenged to have made important lifestyle changes, I usually step back and evaluate what we need to do to address their need for energy. The irony of changing your life so that you are healthier and able to engage more energetically is that, well, it takes energy to commit and make the changes. Without sleep and sufficient nutrition, committing to the hard work involved in changing your life will be an uphill battle.
People often ask whether I think we can get all of our nutritional (energetic) needs from food. Despite my disappointment in my own response, the answer is no. When fruits and vegetables are ripened on a truck they are less nutritionally dense then if they are ripened and grown locally. When food is grown locally, we are contending with inconsistent mineralization of soil. This argument leaves me erring on the side of caution by recommending, not that we avoid vegetables all together, but that we add some additional nutritional foundation to our daily regime. I have recently gone through a revolt of sorts when it comes to supplements; I am sick of taking them. For years, and especially during my pregnancy, I was diligent about ensuring that I tool my supplements on a daily basis. 6-10 pills later I was loaded in what I considered a foundational array of nutrients. The problem for me and the problem for many of you, was that over time, we were just not sticking to our programs (despite feeling amazing). The result of my own lack of compliance was the creation and launch of my own line of supplements. Loaded in the optimal forms of absorbable nutrients, I combined my favourite elements of some of my most prescribed products into a single, powdered multi-vitamin. With a few easy changes, I have gone from 6-10 pills per day into a nice tidy protocol. While everyone will have different requirements for their health and conditions, here is the summary of what I take on a daily basis to keep my energy sky high.
Supplement Regime AM:
1 tsp Ascenta Fish Oil (Straight-up, not in my shake. This is a personal preference)
½ tsp Up Multi-Vitamin (I usually put it directly in my shake)****
Supplement Regime PM:
1 Tbsp (500mg) calcium citrate (not to be taken close to any other medication or supplements)
**** I have avoided needing to include extra B-vitamins, iron and vitamin D because I put sufficient amounts into the multi-vitamin when it was formulated. For men, or those not needing extra iron, I have also created a powdered multi-vitamin called Nourish.
So let’s consolidate the last 3 weeks of habit forming into one easy list. For those of you who have been following along, here is what we have accomplished so far.
1. Breakfast shakes with protein, green leafy items such as kale and now, our daily multi-vitamin.
2. Daily exercise. For me, right now, this includes Joga and walking. I am hoping to start running again in September.
3. Two lunch options, Lemon Lunch Chick Pea Salad and Kale Tahini salad (new this week.) Check out this recipe and other from raw food guru, Angela Liddon.
4. A regular regime of basic supplements.
My Goals for the week of July 8th
Food & Nutrients:
Normally water consumption is easy for me, but not lately. My goal, this week, is to include at least three, 800mL Kleen Kanteen water bottles per day (2400mL).
Joga x 3
1 hour walk (with stroller and assorted, heavy paraphernalia below) x 2
Body Composition & Strength Goals:
I somehow managed to avoid the scale all week. So while I don’t have a number to report, I can say that I am definitely getting stronger. Each week Joga feels, less and less, like a form or ancient Ayurvedic torture.
Strength goal: 1 chin-up
While perhaps much more light-hearted than the motivational references I shared over the last two posts, I thought I would provide something a little lighter as we all push through the hottest days of summer.
A special shout-out to my friend Jon Ages and his site, Blood Sweat and Cheers. This poster is part of their series called Motivational Mondays.
Follow along for recipes, photos, the good and the bad through Facebook and Twitter. Be sure to share your goals and recipes using the hashtag #c4pp
Best of luck this week and I look forward to seeing you online.