BODY CYCLE FITNESS CHALLENGE REVEALED

Several weeks ago I posted a CHALLENGE on Facebook.  There have been some questions so I want to post the abridged version here with some added information that will hopefully help anyone wanting to do this, be able to do so with confidence.  The premise of this lifestyle is foods in combination, so the guidelines will be how to combine foods for maximum health.



All information obtained here is out of the book: FIT FOR LIFE, written by Harvey and Marilyn Diamond.  I recommend getting a copy for detailed information, especially if you have specific ailments such as reflux, hypoglycemia, auto-immune disease or arthritis.  The Diamonds have several titles on Amazon.



I have put a FFL Recipe section in Resources to help you begin this journey!



Benefits:

• More energy
• Overall wellness
• Lose weight
• Keep that weight off

There are three cycles to adhere to for full benefit of this lifestyle. These cycles are based on the daily functions of the body.



ELIMINATION: We get rid of what we don’t use
APPROPRIATION: We take in food
ASSIMILATION: We absorb and use some of that food  



ELIMINATION CYCLE: 4am – NOON FRUIT OR FRUIT JUICE IS TO BE THE ONLY FOODS CONSUMED IF YOU CONSUME ANYTHING AT ALL DURING THIS TIME.  HAVING ONLY FRUIT AND FRUIT JUICE EXCLUSIVELY BEFORE NOON IS THE SINGLE MOST IMPORTANT FACET OF THIS SYSTEM!



DRIED FRUIT: These are extremely concentrated and should be eaten in small quantities.



VEGETABLE FRUITS: These are frequently regarded as vegetables but are actually classified botanically as fruits, because they contain seeds.  They can be eaten as either a fruit (from 8-12) or vegetable (between 12-8, with either a carbohydrate or protein): Avocado, Cucumber, Peppers, Tomatoes


Fruit is the highest water content of any food. All fruit is 80% to 90% cleansing, life-giving water!! By it’s nature fruit affords the body the opportunity to cleanse built-up residue from the system.


HOW LONG TO WAIT AFTER EATING OTHER FOOD BEFORE YOU CAN AGAIN EAT FRUIT?
Salad or raw vegetables: Wait 2 hours before eating fruit again
Properly combined meal, without flesh (carbs & vegs): Wait 3 hours before eating fruit again
Properly combined meal, with flesh (meat): Wait 4 hours before eating fruit again
Any improperly combined meal: Wait 8 hours before eating fruit again.



APPROPRIATION: NOON-8PM AFTER 12:00 WE ENTER THE DAILY EATING PERIOD. THERE ARE SOME IMPORTANT RULES TO OBSERVE HERE. REMEMBER THAT DIGESTION TAKES MORE ENERGY THAN ANYTHING ELSE YOU DO. YOU WANT TO EAT A MEAL THAT WILL NOT DEPLETE YOUR ENERGY SUPPLY, EVEN THOUGH IT WILL DEMAND SOME DIGESTIVE ENERGY. THAT MEANS ADHERING TO THE PRINCIPLE OF PROPER FOOD COMBINING SO THAT A MINIMUM OF DIGESTIVE ENERGY IS DEPLETED TO BREAK DOWN THAT MEAL.


Food combining teaches this: The human body is not designed to digest more than one concentrated food in the stomach at the same time. What is meant by concentrated food: Any food that is not a fruit and is not a vegetable is concentrated.  Proper food combining merely states that because the human stomach is not capable of digesting more than one of these concentrated foods at a time, you should not eat more than one concentrated food at a time.


ASSIMILATION: (8PM-4AM)  TIME TO GIVE YOUR BODY A CHANCE TO EXTRACT, ABSORB AND UTILIZE THE NUTRIENTS. NO ABSORPTION CAN TAKE PLACE UNTIL THE FOOD HAS ENTERED THE INTESTINES. A PROPERLY COMBINED MEAL WILL BE OUT OF THE STOMACH IN APPROXIMATELY THREE HOURS AND READY TO BE ABSORBED AND ASSIMILATED. AN IMPROPERLY COMBINED MEAL CAN REMAIN IN THE STOMACH ANYWHERE FROM 8 TO 12 HOURS OR LONGER. EAT EARLY ENOUGH SO THAT FOOD HAS LEFT YOU STOMACH BEFORE YOU RETIRE FOR THE NIGHT.


Here is a list of concentrated PROTEIN:  Since saturated fats are always to be avoided, pork is the least desirable meat, beef is the second least desirable and duck is the third. Any cured or salted meats or fish are not recommended (frankfurters, sausages, smoked fish) Buy naturally grazed meat and poultry when it is available.


Shrimp, Fish, Beef Tenderloin, Lamb Loin, Tofu, Soybeans, Black Beans, Kidney Beans, Pinto Beans, Lentils, Egg whites, Chicken, Turkey, Cornish Hen, Steak


NUTS: All nuts should be eaten raw. As a source of protein (high quality amino acids) and calcium, they leave no toxic residue in the body as do dairy and flesh sources. Remember, that nuts as a protein source are more difficult to break down than fruits and vegetables, and they are extremely concentrated!


SEEDS: Like nuts, seeds are concentrated source of protein that should be eaten raw, never roasted, and in small quantities. Never combine seeds with any other concentrated food.
Caraway, Poppy, Pumpkin, Sesame, Sunflower


SEED AND NUT BUTTERS: For best digestion combine nut butters with raw vegetables. Whipped with water, they make a great dip! Peanuts are not actually nuts, but legumes. Peanut butter is harder to digest than nut and seed butters.
Almond, Cashew, Sesame, Sunflower


Here is a list of complex CARBOHYDRATES:
Bread, Rice, Garbonzo Beans, White Beans, Oats, Plain bagels, Potatoes, Sweet Potato, Pasta, Barley Flaxseed, Quinoa


GRAINS - To be combined with vegetables
Breads, Couscous , Cracked Wheat, Kasha, Millet, Rice, Cereals, Chips (eat a good quality low-salt or salt free chip with vegetables or salad—if you are craving chips!), Crackers (any whole-grain variety without chemical additives, sugar, cheese or preservatives)


PASTA - To be combined with vegetables


LEGUMES  - To be combined with vegetables
Aduki Beans, Black-eyed Peas, Garbanzo Beans, Great Northern Beans, Kidney Beans, Lentils, Lima Beans, Mung beans, Navy Beans, Pinto Beans, Split Peas


DAIRY PRODUCTS - All dairy products should be unpasteurized (raw) whenever possible.

Butter, Sour Cream, Whipping Cream, White Cheeses (yellow cheeses are dyed), Yogurt (plain, cow’s or goat’s milk, can be sweetened with sweeteners below)


All dairy products except butter are extremely acid-forming! Butter is a fat and is therefore neutral. Since fat retards the digestion of protein, it is best NOT to eat butter with any protein. Butter can, however, be eaten with carbohydrates. The irony is that people are consuming dairy products for calcium and the existing calcium in their systems is being used to neutralize the effects of the dairy products they are eating. The idea should not be to load up the body with calcium but rather to alter eating habits so that less acid is formed in the system. That way calcium will be utilized to it’s fullest potential!


OILS: Should be unrefined--- cold-pressed, if possible.
Almond, Avacado, Corn, Olive, Peanut, Safflower, Sesame


SALAD DRESSINGS, SEASONINGS AND CONDIMENTS: Any that are pure, containing no sugar, vinegar (use lemon juice) or chemicals.


SWEETENERS:
Date sugar, Maple Sugar, Maple Syrup, Ray Honey (Legallly, honey can be heated to 160 degrees and still be termed “natural.” But at 130 degrees the honey is made useless due to its resulting acid nature.)


TEAS:
Celestial Seasonings Herbal Teas

READY, SET - GOAL!

The first thing to remember about goal setting, is that it's personal.  Everyone has their own idea of personal best.

Depending on where you live, your motivation may be harder to drum up.  If you live in sunny California or Florida where everyone is sun tanned and roller blading or riding their bikes, motivation is going to be inbred.  If you live in a town of 800 where Sonic is fine dining, uh, not so much.  You might have to dig a little deeper.

We talked Wednesday about motivating factors.  Let's take a look.  These will be the foundation from which your goals will be set.  When setting your goal, BE SPECIFIC.  If you want to be able to keep up with small children, you will probably want to have more cardiovascular endurance.  So goals will be more in range with walking, jogging, 5K, marathon etc.  I have some jogging plans if you need guidance.  Or perhaps classes are more suited to your temperament, lifestyle.  Try a Zoomba Class, or one of my Zoomba Boot Camps as soon as I get it started!  If you have health issues, depending on what they are, your program will be geared towards that.  If you want to see yourself aging more gracefully in the pictures of your album, well, that is going to take a little more harumph.

When setting goals, you want to be realistic, but you also want to perhaps aim a little higher than you would on your own from the couch.  This makes the achievement all the more sweet.  And if it is harder to achieve, just think about all you achieved just trying to get there!

BE SPECIFIC.  Don't just say "I want to lose weight", how much weight?  Your goals should be measurable.  Step on the scale, take measurements, calculate endurance, track time.  Whatever is necessary depending on your goal.

If your goals seems unattainable when you look at the long range, then set short range goals.  For example, if you are pretty clear that you need to lose 60 pounds or more, that will seems pretty far into the distance.  Break it down into 10 pound increments.  Chart a six week course and focus only on those 6 weeks.

Take a look at your calendar.  There is never really going to be a good time to start.  Life twists and turns and there will be times when something is going to come up and it will feel as though it is the devil himself keeping you from your coveted prize.  Times to delay would be 2 days before a cruise you have been planning for 2 years, surgery, or some other obvious gapping hole.  That doesn't mean go whole hog.  There are things you can do during those times to at least not get yourself farther from your goal.  Smaller perceived sidetracks will need to be overcome.  That is usually negative self talk.  There is no way around it, but through it.  Because those things will always be there.  But they become less and less of a nuisance, the farther you get into your commitment.  You may even find yourself avoiding them altogether for the sake of the bigger picture.

Be prepared, and I mean mentally, physically and emotionally, for set backs.  Just go ahead and put in on the calendar because stuff happens.  It is not the end of the world.  Count each day as a new start.  Get over it before it even happens.  Log it and move on.

If you have a goal in mind or have achieved a goal, we would love to help or hear it!!!

Motivation Defined - Incentive for Action

Let's talk about....motivating factors.

Sometimes we have a very one dimensional view of fitness.  An unexpected event that makes us evaluate the state of "things" in evening attire or swimwear, the doctor politely makes a recommendation,  you get your heart broken, or perhaps just a long slump that begs for some change.

But these are not life changing motivational factors.  They are quick fixes, scare tactics.  Only surface scratchers.  But sometimes they can be the catalyst for deeper commitment.  Is that where you are?

Take some time this week, get alone.  Get out a sheet of paper or a favorite journal,  Start writing.  What would you consider your motivating factors.   Something that makes you say "aha!"  You may have to write a few that fall flat.  It may take more than one sitting.  Try to get through it.

Hold on to that, because later we will evaluate what to do with those motivating factors.  As you write, be aware of how you are feeling.  This is not a "pep talk", like I said, no condemnation here.  Just see clearly how connected your feelings about your body are to everything around you.  This may be helpful in determining what motivates you.  Not what SHOULD, but what WILL.

This exercise will go hand in hand with the next one, so keep it close!

EXERCISE - A CONDITIONED RESPONSE

Welcome back!  I hope everyone had a great weekend, and if you are a mother, a blessed Mother's Day!

Over the weekend some information came across the radar that was completely unrelated to fitness (the topic), and yet I immediately thought of how it was perfectly related!  Did you ever think that at one time, brushing your teeth was a habit that had to be learned?  Well trust me, it did.  Do you remember your mother asking you every night "Did you brush your teeth?"  How many times did you wet your tooth brush and call out "Yes Moooom!", rolling your eyes?  Think about all the little "habits" that comprise your day.  Get dressed, brush hair, brush teeth, eat, get the mail, pay bills, get gas, change the oil (OK, that might not happen as often as it should!) on and on.  Things that don't take any thought.  Things that, if go undone, could cause trouble!

Now there are some other habits that are helpful if they are just second nature, but for many, they are not.  Laundry?  Can I get ONE more wear out of that?  Mopping the floor. I'll just wipe up that obvious stain... We have feelings about it because it takes more time and effort.  But think about how it feels to get into a bed after ALL the linen has been washed.  How do you feel when the kitchen/dining area are cleared and clean and you sit at the table with a cup of coffee and a magazine?  Motivating, isn't it?

But we can't tackle those kinds of habits all at once either.  I felt immediately confident that ONE THING had been the right place to start.  Because that is all you can do to successfully train yourself into a habit.  No more mom in your ear, "Did you do that?".  It's all you.   But hear this.  I had a list of "to do's" and walked away with a lot of negative self talk, that sounded like a pep talk.  Thankfully after talking to a friend, I realized that this morning I might have come to you with the same approach!  So glad I got straightened out!  Don't try to pep talk yourself, it only leads to self condemnation.  Be gentle, but be consistent.  Those little pep talks work for getting through the next set of reps, but for long term, accountability is key!

So let's go back to the the ONE THING.  I don't know what it is for you.  But feel free to let me know!!!!!

The next step is to set a "frame".  It could be time for exercise, it could be time for meal preparation, it could be time to yourself!  Set a realistic goal of time to spend and give it all you've got, and when time is up, let it go!  No negative self talk about how much got done or you should have done this instead.  Do not deviate from this ONE THING for the next 6 to 8 weeks.  At that time, evaluate.  But I will remind you of that in a few weeks!

Often I will post a workout of the day that can usually be done in 20 minutes.  You may want to start with one of those.  You can also look through the fitness link for a routine.  Tailor to your time frame.  Four sets may be out of the question depending on how many exercises you choose.  Use this as a guideline:

Aerobic warm up - 3-5 minutes
This can be jogging in place, a few laps around the block, jumping rope, butt kicks, high knees or alternating any of these.

Abdominal - 5-6 minutes
These are core exercises and 5-6 minutes is enough.  You can do planks, sit ups, leg lifts, reverse crunches, laying side raises, again, alternating

Strength - 15+ minutes
Try to alternate muscle groups and shoot for 3 days a week.

EXAMPLE:

Day ONE Tricep, bicep, calves
Day TWO Shoulder, Back, quads
Day THREE Chest, glutes, forearm

If you are taking a day break in between, you can come back to muscle groups, alternating that way as well.  Later this week we will talk...guess you'll have to wait and see!

If you are not a beginner, and your ONE THING is something more specific, post it please.  I want to encourage on every level!  And I can DO IT!

ONE THING - PRIORITIZE

Alright alright all right ON!  So Miss One Thing, have you nailed it down 'cuz part II is PRIORITIZE!

I believe health should always be somewhere at the top of the list.  As we age, and mortality starts to hit us, this becomes more real.  Issues start to creep in that never used to be there before.  But many will only give things up at the rate in which it is killing them.

When you think of that one small change, think about what else needs to change to make that happen. How will you prioritize in order to see that change happen?   It's more of an emotional challenge than you thought, isn't it?  You might have to face some of the commitments you made without really thinking about the time energy and effort it would take from pursuing other things.  You may have to ask for help.  You may have to wake up 30 minutes earlier of go to bed 30 minutes later.  You might have to spend some time in the kitchen.  But slowly, as you move into a new pattern of living, you will begin to covet the time you spend investing in your health.  Soon you will see those adjustments become part of a normal routine, and you will crowd OTHER things out in order to make it happen.

Later this month I hope to be hosting a live seminar that will help attendees know how to make better nutritional choices when coping with stress and how to get motivated to increase productivity.  I hope this will be integral showing how make our health and a priority!  Look for it on the FEATURES bar next week for details!

I will leave you with a recipe from Fit For Life, the current food challenge some of my campers are taking.  This is versatile as it can be served warm or cold for on the go!

Pasta with Pesto & Broccoli
1 bunch broccoli
1 lb. linguini or udon noodles
1/2 C pesto
5T water
1T butter
sea salt & pepper

Cooke pasta according to package.  Trim, floret and steam broccoli until bright (about 4 minutes).  Drain pasta and toss with butter.  Heat pesto with 5T of water and pour over pasta.  Add broccoli and S&P.  Toss well, Bon Appetite!

ONE THING

How's the ONE THING coming?  Have you been able to identify something you can get a handle on?

Right now I am focusing on training for the Patriot Games 5K Mud Run.  It is definitely a step up in the normal routine.  And my normal routine is pretty full right now!  So I have to juggle a bit too and find time to get in more cardio and get some stamina for the obstacles.  When I set my mind to something, I am a ram.  I will just keep hittin' it until I break through!

So let's talk the exchange program.  I mentioned trading your sorrows...er, I mean stumblers for something of equal value.  Or at least perceived value.  This way, it doesn't seem like a lose/lose.  More like lose/win.

If food is the issue, allow yourself to splurge on a good cookbook.  Set a date with Barnes and Noble and a cup of coffee and pour over magazines and books.  Make it fun.  Make it doable.  Make it more than salad!

If it's time you are needing, look at how you are managing your time.  Is there something in that schedule that doesn't really belong?  Are you not asking for help?  Sometimes we assume because we are embarking on a new journey, that the people around us won't get on board.  And maybe they won't.  But they definitely won't if you don't ask.  If you are married, maybe your spouse could cook or bring food home 2 days a week (from an approve place!) so you have 45 minutes to exercise, or maybe they can put kids to bed, so you can take an evening class.  The mental vacation will do wonders!  Don't just add an activity you are going to dread.  Dig deep, what would you really like to do?  Maybe it's tennis lessons!  Maybe you played basketball in high school, it's just like riding a bike, right?  Join a league!

If food is a comfort to you, find another teddy bear.  There is nothing comforting about being overweight, tired, and defeated.  That is a lie straight from the pit of hell, and you don't believe it!  If there is a food out there that will bring back my favorite pet, I have yet to find it.  Replace that comfort for REAL comfort, encouraging words from a friend, prayer or a support group.  Sometimes a new pair of shoes helps, at least I can take that back!

I realize if you are really overweight, this seems oversimplified.  On the contrary!  It really IS simple.  We are the ones who make it hard.  Less food in, more physical output.  The end.  Whatever you do, actually DOING IT is key!  Don't sign up for something you don't see yourself doing 6 months from now.  Making a lifestyle change is about developing YOUR lifestyle.  With ONE THING at a time.

Change - One Day AT A Time

Are we ready for another mini challenge?  How about this week we focus on making ONE SIGNIFICANT CHANGE.

The only way to eat an elephant is one bite at a time.  If we look at all the things we think we need to change, it can overwhelm us.  But the fact is, change is inevitable to reaching a goal, and we should not fear that.

So how do we decide which change to make?  I imagine if you get quiet, you know the "biggie".  Even those of us who are acclimated to a lifestyle of fitness have areas of, let's say, weakness.  Need some help?  Let's look at some of the old standbys as far as diet:

SODA - And when I say soda, I mean the six pack a day kind of weakness.  The Dr. Pepper for breakfast kind of weakness.   Find another caffeine replacement, and I don't mean energy drinks or high calorie frappuccinos.  But DO make a new ritual as you ween yourself.

LATE NIGHT SNACKING - The "after hours" eater.  If it's a late night snack, refer to my "approved" list of foods from another blogpost.

CARB/SUGAR GRAZING - You start the day with a bowl of Captain Crunch, your cubby mate always has a bowl of M&M's on her desk, food is a ritual, can't have a coffee without a cake, ringing any bells?  Fasting from sugar will help and sometimes the only way to break the addiction.  Also, introduce yourself to protein.  Meat is not your only protein, eggs,  cheese and nuts classify too, get creative.  They are more satisfying and stay with you longer.  You will have to learn how to define true hunger.  Eating only when you feel that grumbling in your stomach, then pushing away at satisfied, not FULL.

LACK OF WATER - If the only water you consume is when you are brewing coffee and brush your teeth, start to carry around a bottle, or leave it where you will pass it frequently.  Try getting in 2L a day.  A lot of other people will say half your weight in oz., for some that could be a gallon!  Remember, water also flushes, you don't want to be flushing out all you vitamins and minerals, assuming you are taking any in!

Is that little voice telling me to shut up?

Whatever it is for you, lasso it.  One day at a time.  Let's just say that when the clock strikes 12, no matter what the results, it's a new day.  Do it over.  Let's say, for the week?  But let's put a twist to it.  If you are taking something away, then make an addition.  Add something that will give you pleasure.  Make a ritual of that new thing, give it equal status to that old bad habit.

Some other things you may consider are digestive enzymes and a good multi vitamin.

Most other things will fall under the category of PRIORITIES.  Everyone goes through seasons where things get overwhelming and the days are full.  During these times, the places to take care are in sleep and nutrition.  You won't be able to get through these stressful times otherwise.  Fried and sugary foods will have you sleeping through meetings.  Lack of sleep will make you crabby and unable to clearly see your priorities.  Try to find 20-30 minutes to bring activity into your life during these times too.

Take the plunge this week.  If you don't know what it is and need a suggestion or just want to make a confession, I'm here!

** I put a challenge on Facebook based on Harvey and Marilyn Diamond's book Fit For Life.  I have used their principles based on food combining and a naturopathic approach to health and wellness with success.  Weight came off and I had more energy.  Essentially, you are eating only raw fruit, alone, until noon.  No restriction on the kind or amount.  After that, you do not combine proteins and starch or drink while you eat.  So instead of eating meat and potato, you would eat meat and vegetable, or potato and vegetable.  So go ahead and have spaghetti, salad and a yeast roll!  (watch your portion please!)  Of course, processed foods are discouraged.  You can get their book on Amazon, if this would be of interest to you.