2014 Intentions and Goal Setting Tips!

Well, 2013 was the best year of all time for me. Got engaged and married, spent more time with friends and family than I have in a decade, committed to yoga, found crossfit, became a tenured professor, and took about 4 full weeks of vacation (which I have never ever done)! All in all, I would say I really learned how to partake in the "life" part of work/life balance last year :-)

I envision 2014 as a time to put a little more focus back in to work and personal growth, while keeping the rest and the play that I have learned to incorporate this year!

When I think about setting goals for the year, I try to include something from every aspect of wellness, including physical, emotional, occupational, spiritual, social and intellectual. As a holistic health coach, I use the wellness wheel pictured below as I help clients set nutrition and exercise goals. An imbalance in any component of wellness can really affect the progress in others. For instance, if you work 80 hours per week, motivation to come home each night and cook a healthy dinner and run for a half hour might not be feasible: the occupational wellness is the issue, whereas the client tends yo beat him/herself up about "failing" the physical wellness goal.  

The wellness wheel can be really helpful in creating a balanced and happy life:

  

For some goal setting suggestions, check out my segment from yesterday on channel 22, "14 Tips for a Healthier you in 2014"!

http://youtu.be/VnyXXJ2jsuc

My goals for this year are as follows...note that I created overarching goals or visions, for each section and daily or weekly action steps to get there. It is important to 

physical: overarching goal=stay injury free and progress in my sports, while nourishing my body with real, healthy food.

---action for physical activity: get coaching and trust the process for crossfit and running, and challenge myself to compete in run/row/crossfit events 10 times this year.

----action for nutrition: join winter and summer farm share, eat at least 2 sit down meals per day, try 1 new recipe per week and post on this blog!

emotional: overarching goal: continue managing my work/life balance so I don't burn out

---action: take one complete day off work per week, one full weekend per month, and one full week quarterly (4 weeks per year)

occupational: overarching goal: figure out where I want to take my business

---action: enroll in Continuing education "Immersion" program through the institute for integrative nutrition to work on taking my business in a new direction

---financial action: make a monthly budget and be a better record keeper

spiritual: overarching goal: continue my yoga habit and add in meditation

---action: incorporate a meditation in to my daily routine and work up to 5 minutes per day

social: overarching goal: spend quality time with friends, family, and Geoff 

---action: take weekly action to speak with/meet up with friends and family and go n a date once per week

intellectual: Overarching goal: learn something new!

---action: enroll in the Precision Nutrition program to learn about and incorporate some new wellness skills for myself and clients.  

In order to stick with my lofty list, I have committed to a variety of "helpers" to hold me accountable, including an Ayurvedic health counselor to help with developing a mindful nutrition and meditation practice, IIN and Precision Nutrition programs to help me follow through with occupational and intellectual goals, and a crossfit endurance coach to help keep me in check with my typical "over do it" approach to athletics.  I also payed for the yearly farm share and yoga in advance to hold myself accountable.  We can't go at our goals alone. In order to create our best life, we must  invest in the resources to hold us accountable to get us there!  My clients are often surprised when I say that I work with coaches as well, as they see me as the "expert" in holistic health.  I truly believe that in order to be a great coach, one must put him or herself in his/her clients'  shoes and work on improving in all aspects of wellness as well.

Happy New Year and happy goal setting :-) 

From Novice to Varsity Paleo: Planned "Cheats"

I signed up for the Lurong Paleo Challenge through my crossfit gym, a well structured Paleo challenge complete with pre and post measurements, workouts, diet tracking, and a competitive twist.  It's a really well run 8 week challenge! My goal going into the challenge was to move from "novice" to "varsity" Paleo. I see my first round of Paleo as quite similar to my novice year of rowing at UMass: an exploratory period where I identified my strengths and weaknesses, tested some limits, and got a glimpse of my potential.  As I move on to the Varsity Lurong Paleo team, I am expected to perform at a higher level, held accountable by my "Pioneer Valley Crossfit team" and forced to document my progress and results along the way.  

In college, the transition from novice to varsity was fantastic. I always had a little chip on my shoulder in high school about wanting to be "the best" (best runner, best grades on a test, best looking in my dress at the prom-and always got frustrated when I wasn't) and being on the UMass crew team quickly knocked me off my pedestal.  I was suddenly surrounded by national caliber athletes (who also happened to be gorgeous and smart and amazing friends I am still thankful for today!). 

Novice year I learned that my short stature itself was somewhat of a weakness and that I was also a slower learner than some other natural athletes. I also learned that hard wok yielded great improvements and it was a waste of time and effort to compare myself to others. after all, we were all working towards the same goal--to win races!  As I moved up to varsity, I learned to work on my weaknesses, and compete against myself (always trying to best my previous performance) but with my teammates (encouraging everyone to consistently improve as well). I am so thankful for that humbling experience. Through crew I built character, strength, passion, and a fantastic work ethic that I carry with me in work, relationships, and athletic endeavors today. 

But one important lesson I learned from UMass crew that somehow got lost along the way was the importance of the weekly "day off".  Every Sunday was a day of rest---we were forbidden from exercising and  forced to catch up on "life"---socializing, studying, and cleaning our rooms. UMass coaches took this seriously, which I learned the hard way my sophomore year when I was spotted a few miles from campus one gorgeous April Sunday going for "just an easy run---practically walking!!", picked up by my coach in her car and escorted back to my dorm.  

When I started running more competitively after college, I soon learned that many runners never take days off and some even count "streaks"---in which they see just how many days they can go before taking a forced rest day due to sickness or injury.  So, of course I started skipping my day off again  too! And this time I had no coach to pick me up on the side of the road.  Quite soon after that I went on a series of injury "streaks", and realized something was not working.  It's taken me about 10 years (I guess I am a REALLY slow learner), but I've finally started to figure out the balance of work and rest that work for me.

As I started the varsity Paleo team two weeks ago, I thought a lot about my athletic experiences and the approach that works for me (6 days "on", one day "off") and decided to apply this principle to my Paleo eating.  I have written in a planned cheat meal one day per week for the next 8 weeks.  For me, the planned cheat is a preventive measure---if I allow myself, in a controlled environment,  to indulge in a non Paleo treat once each week, I will be much less likely to binge uncontrollably when I give in to an "unplanned slip up".  Plus, the food tastes way better when you have given yourself permission to eat it!

This week, my planned cheat was a Friday date night margarita and a portion of nachos with cheese, guacamole and beef. It was absolutely incredible. And totally worth it. Some Paleo purists may be able to go on a Paleo "streak" for two months, but I have the feeling that there are others out there like me, who need a panned "meal off" every once in a while. The frequency may be different for different people, but the following three  principles should be taken in to account for any planned cheat:

1. Make sure it is worth it! Perhaps it's toasting a bride and eating some cake at a wedding, or eating fried fish at your favorite restaurant.  Whatever it is, make sure this cheat is doing something for your over all well being, as it is probably detracting from your over all "progress".

2. Eat your cheat in a safe environment.  I could not have had last night's cheat meal at home, because I would have consumed a whole bag of tortilla chips and then climbed on the counter top to reach the candy I've been hiding from myself on the top shelf.  Eating at a restaurant forced me to eat only what was served to me, slow down a bit, and savor each moment.  Figure out what a safe environment means for you!

3. Plan ahead. If your cheat is planned and consumed in a controlled environment, it can be an enjoyable experience. Unplanned cheats lead to guilt, and for some, a spiral downwards in to additional poor food decisions.  "I'll start over tomorrow" is not a phrase you want to bring in to your vocabulary when making nutrition changes. This leads to yo yo dieting, an unhealthy relationship with food, and over all weight gain.

Whatever your approach, check in and make sure it is working for you! And keep up the hard work, all who are 2 weeks in to the Paleo challenge!

Top 15 Tips for Going Paleo!

I recently gave a presentation at my Crossfit gym about some things to think about when trying to eat Paleo.  I thought I would share my outline here!  Things have been a bit quite on the Blog lately, but I've been very busy trying new recipes and racing with my team.  Personal updates to come very soon!

Presentation given on 9/18/13 at Pioneer Valley CrossFit by Laura Christoph, Ph.D.

 

Top 15 Paleo Tips

      I.            The Big Picture

Write down WHY you are doing the Paleo challenge. How will your life be better by making lifestyle changes? Think about how your changes might help improve your total wellness (nutrition, fitness, occupation, finances, relationships, and spirit/well-being). Put your Big Picture somewhere  you look constantly.

 

Some science behind Paleo:

-genetic modification of grains and dairy can lead to allergies and intolerances

-lignins in grains and legumes can lead to inflammation

-sugars and refined carbohydrates can lead to inflammation

-inflammation leads to chronic disease, bad skin, reduced performance and recovery time

-chemical additives: who the heck knows what they do in the long term!

 

   II.            Make Progress Goals along the Way

Weekly and monthly goals are helpful

 

Make your goals SMART!

Specific

Measurable

Action-oriented

Realistic

Timed

 

Examples: In the next three weeks, I will cheat less than three times.

                   By the end of the challenge, I will lose at least two inches and three pounds.

                   I will go to CrossFit at least four days this week.

 

III.            Prepare

Clean out the pantry. Prepare for events such as weddings, Halloween, birthday parties and family events.  How will you deal with these situations? You might choose to toast the bride with some champagne as a planned cheat, or you may choose to put all your child’s Halloween candy in your husband’s control because you know it will be hard to resist.  Preparation is a vital step towards success in the long run!

 

IV.            Enlist Support

Tell EVERYONE about your adventure (including reasons for embarking on it!) and request that friends and family hold you accountable.  You are much less likely to go for the red wine at a dinner party if everyone there knows you are trying to avoid it for the next eight weeks!

 

   V.            Respect others’ choices

Remember, everyone is at a different place in life and may or may not be interested in eating Paleo. By respecting their choices, you are much more likely to receive respect and support from them!

 

VI.            Meal Plan

Grocery shop with a plan. Plan your breakfasts, lunches, and dinners at least a few days in advance. You are much less likely to deviate from your diet with a plan and a stocked fridge in place.

 

VII.            Record Everything

…and analyze it if possible. Using an online site can be a helpful way to track your intake, identify deficiencies in your diet, and share ideas with friends!  The following two diet sites are free online analysis programs (both available as apps for your phone as well!)

www.myfitnesspal.com

www.fitday.com

 

VIII.            Prepare for sugar/wheat/dairy/alcohol withdrawal

Week 1 can be rough.  Warn your friends and family.  Make sure you back off from overscheduling and try to reduce your exposure to stress this week.  Different people will have different responses to eliminating foods, and for some, it is a pretty tough transition.  The good news is, if you hang in there, you will be feeling pretty darned good by week 2!

 

IX.            Notice Adverse Reactions to Food

PVCF trainers always say (in regards to mobilizations), “if it feels sketchy, it probably is”.  Same goes with food.  Luckily, the Paleo diet takes out most of the common allergens (peanuts, wheat, dairy).  If you notice that certain paleo foods don’t agree with your digestive system or are making you moody, avoid them.  Common allergens/intolerances to foods that are allowed on the paleo diet include:

 

-Night shade vegetables (tomatoes, peppers, eggplant)

-Eggs

-Tree nuts

-Fish and shellfish

Also, If you continue to have digestive issues while going paleo, consider the FODMAPS diet and eliminate onions, garlic, and high fructose fruits as well:

http://Stanfordhospital.org/digestivehealth/nutrition/DH-Low-FODMAP-Diet-Handout.pdf

 

 

   X.            Substitute

Try to substitute those favorite foods you miss with something similar.

 

Like sandwiches and need noodles? Try Julian’s Bakery. www.julianbakery.com

 

Can’t live without baked goods? Try White Lion Bakery! www.whitelionbakingco.com

 

XI.            Carry emergency Snacks

Always have some snacks ready to go for times that you are “Hangry” (hungry/angry) J

Some suggestions: hard boiled eggs, fruit, unsalted nuts, homemade beef jerky, coconut water, seltzer.

 

XII.            Adequate Nutrition: Carbs, fat, protein, water, vitamins and minerals

 

Carbohydrates:

Fruits! Focus on fruit around your workout. They can be great pre-workout fuel as well as an important part of a recovery nutrition plan for those restricting carbs and Calories.

 

Veggies! Make sure you get plenty of color in each day.  Divvy it up with moderate starchy veggies (focus on these post workout), dark green veggies (great fresh, cooked, or in smoothies and the most nutrient dense of the veggies!), aromatic veggies (onions and garlic have some amazing anti-inflammatory properties), and red and orange veggies (bursting with cancer fighting vitamin C, E and beta-carotene).

 

Fat:

Go for monounsaturated fats (olive oil), omega 3 fatty acids (fatty fish, flax and walnuts), and saturated fats from coconut oil, which has anti-inflammatory, anti-bacterial, and anti-fungal properties.

 

Protein:

Aim for 30 grams at each sitting (and around 2 grams per kg body weight per day).

 

Vitamins and Minerals:

A paleo diet has the potential to provide all essential vitamins and minerals. Eating plenty of dark leafy greens and some organ meat as part of a varied, moderate and balanced diet help ensure adequate nutrient intake.  A multivitamin/mineral supplement can also be a good “insurance policy”.

 

Water:

Drink a lot of it. This means something a little different for everyone (depending on your muscle mass, activity level, sweat rate, and body weight).   As a general rule of thumb, drink at least ½ ounce water per lb of body weight.

 

XIII.            Eat Enough

The biggest mistake you can make is severely restricting food intake.  Don’t be afraid to EAT! Your muscles, metabolism, and hormones will thank you J

 

XIV.            Let go of Mistakes

One cheat is one cheat. You probably used to “cheat” 4-5 times per day!  Once every 5,10, 15 or 60 days is a huge improvement! Acknowledge your cheat, think about what led to it, make a mental note of what you will do differently next time, and MOVE ON!

 

XV.            Celebrate Milestones

Give yourself rewards as you meet your small goals along the way.  Here are some of my favorites:

 

-massage

-manicure/pedicure (these are amazing for men too---don’t knock it til you try it!)

-order a paleo cookbook and try some new recipes

-get dressed up and go on a date!

-watch an hour of trashy, meaningless tv J

-give yourself permission to sleep in/take a day off

-purchase some awesome paleo indulgences from Julian’s Bakery or White Lion Bakery!

 

Go PVCF! Let’s conquer the Lurong Paleo Challenge!