Through the Paleo diet/lifestyle and the Whole30 my family, friends and I are becoming healthier! We are getting to our healthy weights, moving more, sleeping better and have better energy. We are suffering fewer mild medical issues and are just overall feeling better every day!

I spend a lot of time in the kitchen these days. We cook and enjoy a lot of great food that's both tasty and healthy. I hope you'll find some recipes here that you'll enjoy!

Monday, October 8, 2012

Whole Life Approach to Health

Thanks to the Whole30 program, I feel like I have a pretty good handle on what I need to do nutritionally to for optimum health.  I still have some tweaks to make and few experiments to run, but for the most part I know now what DOESN'T make me healthy.

During my first Whole30 I spent a portion of those 30 days concentrating on improving my sleep by putting my phone and the television off limits at 8:00pm every night and being in bed no later than 9:00pm (I get up at 5am).  However, I didn't stick with those habits very long (maybe a week?).  I know I got better sleep while I was doing that, so it's just a matter of getting back into that swing.

But... there are 7 other factors that make up the Whole9 approach to optimal health:

  1. nutrition
  2. sleep
  3. stress management
  4. active recovery
  5. injury rehab
  6. fun & play
  7. personal growth
  8. temperance
  9. exercise
I would like to work on all 9 of these for the rest of 2012 so that instead of making New Years resolutions, I will have my Health Balance in check for the new year! Here's my plan for the rest of the year:

NUTRITION - Continue eating grain-free, dairy-free, legume-free and (mostly) sugar-free.  I will have occasional paleo treats when I am attending Holiday dinners that require me to bring a dish.  I also will be alcohol free for the next 30 days, but may indulge occasionally after that.  I plan to do another Whole30 on January 1st.

SLEEP - I will go back to my "no electronics after 8:00pm" rule and be in bed by 9:00pm (or 8 hours before the alarm will be ringing).  7 days a week.  Until it is ingrained habit.  At the very least, for the next 30 days.  After that, there may be an occasion which doesn't allow for a full 8 hours in bed, but for the next 30 days, I'm there!

STRESS MANAGEMENT - Three main causes of stress for me tend to be; procrastination, not asking for help when I need it and taking on too many tasks that are not priority.  I will work on being prepared and not procrastinating as well as asking for help when I need it and getting my priorities straight (ie. having dinner prepared and the laundry done over decorating for the holidays).

ACTIVE RECOVERY & INJURY REHAB - I think my exercise routine already has some active recovery built into it (I typically alternate a CrossFit type workout day with an easy running day and sometimes throw in a pilates/yoga day depending on how I feel).

FUN & PLAY - This is really a tough one for me.  I tend to take myself too seriously and often feel "too busy" for having fun.  I will really have to make an effort to take time for fun & play every day!

PERSONAL GROWTH - I'm not sure what this means in the Whole9 world, but I take it to mean continuing to become a better me.  My plan for this involves continuing to try new foods and learn about improving my health through nutrition and exercise, but also to continue to become a better wife, friend, employee...etc. to others so that I may have more positive influence on those around me.

TEMPERANCE - I actually had to look this one up. I can only assume that Dallas & Melissa are referring to the virtue of temperance, which according to wikipedia is control over excess.  So, where do I lose control over excess?  My iphone, sweetened paleo treats and coffee.  There's probably more, but that's all I can think of right now.  So... when I make a batch of paleo pumpkin muffins for an upcoming gathering, I will limit myself to one a day.  I will eliminate the use of my iphone while in any social situation and while driving (gasp!) and between the hours of 8pm and 5am.  Also, I will only drink 1-2 cups of coffee in the morning.

EXERCISE - My exercise schedule includes 6 days of planned exercise, which is nearly always achieved.  I really don't feel like I have much to work on here other than sticking with it.  I do intend to join my local CrossFit gym once some other life goals have been met and I look forward to it!   

I think the most important thing to keep in mind here is balance.  If exercising a 6th day this week means only getting 6 hours of sleep, I need to consider what I am in more need of, the sleep or the exercise.  This methodology can be applied to all 9 factors.

No comments:

Post a Comment