Happy Monday!
Matt shared this the other day, and I thought it was worth a re-post on the main page.....it from Whole 9's article called the 400,000 hour body. To me it really makes it so clear that this is not a sprint, it's a marathon. I cannot expect to feel perfect & look exactly that way that I want to, after changing my habits for 30 days. It's a shift that I am making for the rest of my life. It took me 30 years to get this way, so I can't expect to reverse all of my bad habits & damage in a month!
Check it out: http://whole9life.com/2011/07/the-400000-hour-body/
I have highlighted 2 parts that I really want you guys to think about....there are a few people doing this challenge that might underestimate the value of recovery/rest time, and I think that all of us could focus more on sleeping 8 hours in a pitch black room - I know that I can!!
Eat foods that makes you healthier, every meal, every day. Eat foods that makes you less healthy infrequently, if at all. Eat just enough to support activity levels and goals.
Exercise. Work hard. Harder than you are now. But more importantly, work smart. Too much volume, intensity and frequency is just as bad as too little.
Recover. Devote as much effort to recovery practices as you do to training. This is not optional. Most fall miserably short in this category.
Sleep 8-9 hours a night, in a cool, dark room. Make time for this. You can get away with less, but only if it’s summertime.
Manage your stress. Deal with it in a healthy fashion. Stress will undermine all of the above.
Do this, day in and day out, for years and years and years, as consistently as you can.”
An excerpt from the 400,000 hour body, Whole9
I would love to hear your thoughts! Does this speak to you? What are your opportunities? Post to comments!! And post your meals!!!
Great post Jenny, I find it that excerpt so inspiring! I feel that too many of us are looking for a quick fix, a magical pill that will make us fit and healthy, the proverbial fountain of youth! If it were only that easy! This IS definitely a marathon, not a sprint!
ReplyDeleteMeal 1: 2 turkey blueberry patties, sautéed spinach, grapefruit, black coffee, fish oil
Matt the Flank steak was delicious! Big hit with the family last night.
ReplyDeleteBreakfast:
Grabbed a couple of hard boiled egg on my way out of the door with some fresh fruits with black coffee.
Lunch:
Left over lamb chops with roasted peppers and brussel sprouts. Handful of nuts for dessert and more black coffee.
On the menu tonight pulled pork. We put the pork butt in the slow cooker last night and it's just finished now after 16hours.The best air freshener ever!
Jenny I loved that quote! I can relate to it so much. When it comes to working out more isn't always better. Rest and recovery means growth and gains! Without proper rest people can't give you 100% working out. It's the intensity that will give you results you want. Allow your body to rest so you can go hard.
I always say I expect a lot from my body, this is why I need to be good to it in return.
Paleo Butternut Squash Lasagna
ReplyDelete1 lb hot Italian sausage, casing removed (I used free range ground pork and seasoned it myself)
1 red onion
3 cloves garlic
1 15 oz can pizza sauce (I used organic jarred tomato sauce)
1/2 c roasted red peppers (I roasted 2 peppers in the oven)
1/4 c extra virgin olive oil
couples leaves of fresh basil (leave it out if you don’t have it, just freshens up the sauce a bit)
1 butternut squash
Get your oven to 400ºF. In a saute pan crumble the sausage and brown it, along with the onions & garlic. While that’s going, cut the top and ends of the squash off and peel it. Split it into 1/4′s. What I mean by that is, right where the squash starts to turn bulbous, cut it in 1/2, width-wise. Split those two halves in half, lengthwise. This will make it much easier to cut into planks. Pull out the seeds. Don’t be anal about getting out all the strings, as you won’t even notice those when they’re cooked. Slice the squash into the aforementioned planks.
Make the sauce by pureeing the pizza sauce, red peppers, olive oil and basil. If you don’t a contraption that will puree (blender, food processor, immersion blender), chop up the red peppers and just whisk everything together.
Using a 9×9 oven safe baking dish, put down enough sauce to lightly cover the bottom of the dish. (This keeps the squash from sticking to the pan.) Next add the squash, trying not to overlap the pieces, then spoon on the sausage mixture, followed by the sauce. Repeat until all your ingredients are used up…trying to reserve enough sauce to cover the top of the lasagna.
Bake for 45 minutes. You’re looking for a bubbly pan with a crispy, browned top. Right out of the oven, the lasagna may by liquidy, let it set for a good half hour before cutting into it, as it will solidify.
Enjoy!
I forgot an ingredient in the flank steak recipe, 1 Tbsp of ground thyme. Sorry folks, sounds like it tasted good regardless, but it will taste even better next time!
ReplyDeleteWell I am exhausted after a looong day of traveling! Glad to be home. Not feeling too great after eating so much fruit & nuts today - was craving fresh veggies & protein but the airport food is so terrible...
ReplyDelete1: 3 eggs, ham, strawberries, black coffee
2: mandarin, handful of almonds
3: 2 beef burger patties, guacamole, steamed veggies (really bad airport restaurant)
4: apple, lara bar, mandarin
5: butternut squash lasagna, fennel & apple salad
Meal 2: bad planning today, I was at the firehall and wasnt able to eat the 10 bean chili they made, so I just ate what I had packed as an afternoon snack, 2 hard boiled eggs, carrots, grapefruit and an apple with almond butter.
ReplyDeleteMeal 3: Paleo butternut lasagna, apple and fennel salad.
I'm gonna take the leftovers to work for tomorrow!
breakfast: 2 scrambled eggs, half an orange
ReplyDeletesnack: 1/4 cup of almonds
lunch: leftover coconut chicken curry. half a kiwi and 1/4 orange
snack: pear, celery with almond butter, herbal tea
dinner: spaghetti squash and meat sauce
I was feeling pretty tired this afternoon. Aside from that, I've been feeling pretty good. My energy levels have been pretty high and I've also noticed that I'm in a better mood. In the past, I've found that my mood really reflects how hungry I am. Hungry = cranky/irritable. I've not felt as much of a mood swing since I've been monitoring my diet.
With regards to sleep, I think that's something I've always paid attention to. I try to get around 8 hours of sleep every night. For the most part, I'm pretty good at it. I'm a very light sleeper so my preference is to have a pitch black room, door closed, no noise. When I moved into my apartment 2 years ago, I had to purchase a blackout curtain (I'm down by the trains/grain elevator). I still struggle with the noise (trains/big trucks at all hours).
Hey Jenny great post: and yes there is no quick ix if there was the world would be thin. eating right and staying in shape is HARD work lots of planning ...nothing good comes easy ..If you are good 80% of the time you have it made...Hang around people that think an act and do things that you like to helps.
ReplyDeleteWell I have to admit that after having kids I have been looking for the magic pill, the right food/exercise combo to get me back to my pre kid weight! I have yet to find it so I am really hoping that this Whole30 will shed some light on my strugle. I am pretty active just not consistant but we have always ate "healthy".
ReplyDeleteTime will tell!
Day 9 (day 2 without Vega) and my first day back to my workout and swimming schedule.
meal#1 chicken strips from the night before with avacodo and a grapefruit
meal #2 spinach salad with two eggs, avacodo mushrooms pumpkin seeds Dijon balsalmic olive oil. home made vegetable soup yum!
meal #3 turkey tacos without the taco shell I used head lettuce avocado tomatoe
snacks
apple cashew butter
jicma and almonds
lara bar after my swim and a hard boiled egg
now off to bed for a good night sleep
Lory