My intention is to post a Thoughtful Thursday column each week and share some of the insights I have learned in the past week. Here are some of the things I’ve learned this week:
- Say no regularly. By saying no, you have more time to focus on yourself and the lifestyle you want to create.
- Remove yourself from drama cycles. Don’t surround yourself with people who often complain and leave you feeling burned out and exhausted.
- Stop gossiping. It provides escapism, causes you to judge yourself more, and does not create a healthy relationship with those you gossip with.
- Find things that make you happy and do them. Find things you love and are passionate about.
- Release the need for external validation. Needing external validation can lead to avoidance and the inability to take action. The highest level of respect we can give ourselves is to validate from within.
- Find a way to give back or help other people.
- Move your body. Move your body, change your mind.
- Learn your own values. Most people are living within other people’s values or actions. Do your actions and priorities align with your values?
- Start executing on your goals now. Do not wait until a specific date or the perfect situation. If you have a big goal, get started now.
- Create a circle around you of people who are also fit, healthy, and happy. Surround yourself with people who are doing better than you and who inspire you.
- Have a coach to optimize and plan your nutrition, training, and accountability.
- Plan ahead – meals, workouts, commitments.
- Be willing to sacrifice what you want now with what you can get later. Practice delayed gratification.
- No excuses. Look for reasons to work out, not excuses.
- Book – Nonviolent communication
- Violent communication: results in hurt or harm. Judging others, bullying, having racial bias, blaming, finger pointing, discriminating, speaking without listening, criticizing others or ourselves, name calling, reacting when we’re angry, using political rhetoric, being defensive, judging who’s right or wrong
- Nonviolent communication: integration of consciousness, language, communication, and means of influence
- Learn to sense the needs of other people and tune into empathy and bring it back to the feelings and the needs as opposed to being defensive, offensive, trying to be right, trying to convince someone otherwise, trying to prove your point, or trying to be more understood. Sense the needs of other people and what they are feeling beneath the words they are expressing.
I have not read this book, but after listening to this podcast, I will be adding it to my list of books I’d like to read!
- Berries (specifically, wild blueberries and cherries)
- Fatty fish – sardines, anchovies, mackerel, wild salmon
- Cruciferous vegetables
- Olives and cold pressed single source organic olive oil (in a dark bottle)
- Avocado
- Nuts (walnuts, almonds, macadamia)
- Tomatoes
- Peppers
- Green leafy vegetables
- Dark chocolate
- Dr. Amy Shaw is a medical doctor trained at Harvard, Cornell, and Columbia University.
- Bloating is normal and is caused by having unhappy gut bacteria.
- FFF morning routine: fasting, fitness, and fermented and fibrous foods
- Stress can cause bloating. Stress can cause your nervous system to interfere with your gut’s ability to properly digest food and keep your gut bacteria balanced.
- Fiber: leafy greens, avocados, asparagus, cucumbers, celery, spices (turmeric, ginger, cilantro, parsley), fruits (bananas, berries, pineapple, papaya), sourdough bread, yogurt
- 5-step method to heal inflammation, reset your natural hormone balance, and heal food sensitivities
Dr. Amy Shaw recommends you fast for 12 hours (supper to breakfast) to heal your gut.
- Five day reset:
- Day 1: fasting (12 hours), fitness, fermented and fibrous foods. Add 30 minutes of exercise. When you start moving your body, the distention starts to move. Physically twisting your gut will release some gas and get things moving. Ex: yoga, abs
- Day 2: fasting (12 hours), fitness, fermented and fibrous foods. Eliminate dairy, gluten, white sugar, or whatever you think may be triggering you.
- Day 3: fasting (12 hours), fitness, fermented and fibrous foods. Start eating foods your gut loves. Spinach, asparagus, fruit, yogurt, etc. Protein: soaked black beans, fish, tofu, eggs, cottage cheese, yogurt, nuts. Your gut doesn’t want “fake” protein – fake meat substitutes, bars, shakes, etc. Processed red meat can cause inflammation.
- Day 4: fasting (12 hours), fitness, fermented and fibrous foods. Enjoy. Spend time with people who are good for your mental health and gut health. Spend time with people who make you feel your best.
- Day 5: fasting (12 hours), fitness, fermented and fibrous foods. Put it all together: exercise, protein-rich food, enjoy.
- It can take up to three weeks to figure out what foods you’re sensitive to with an elimination diet.
- You may feel better in as little as three days!
- When you eat probiotic foods, the bacteria are delivered to the bacteria that are already in your gut, and our body is more likely to incorporate natural probiotics into our gut ecosystem compared to probiotic supplements.
- Ways to get 1% better: daily walk, hit 10k steps, read every day, write self-love affirmations, clean up your space, dishes before bed, clear off table every day, lay out clothing for tomorrow, listen to a podcast, call a friend, habit stack
- Habit stack ideas: podcast or audiobook while working out, folding laundry, cooking, or meal prepping.
- You will never walk away from a book without learning at least one thing.
- Waking up early will change your life. It allows you to create time for yourself before you give your time to others (through work). You will have the most willpower in the morning.
- Consistent schedule – Monday through Friday – pick a time you want to wake up and a consistent morning routine. To wake up, sit up in bed and chug warm water. Put your phone on the ground so that you must physically get up to turn off your alarm. Use an automatic light bulb to wake you up at a specific time.
- Elevate your morning, elevate your life.
I am working on establishing my morning routine and slowly working on getting up earlier. It is something I have been struggling with, as I sleep through multiple alarms.
- Simple joys that can keep you from spending money: a walk out in nature, talking with a friend or family member, playing in the yard with kids, reading a good book from the library
- Gratitude daily – GLAD method: Something you’re grateful for, something you’ve learned, something you’ve accomplished, something you’ve delighted in.
- I love this idea and am looking forward to trying it!
- Find something you’re grateful for that you often take for granted.
- If you have too many items, your family won’t know what’s important to you when you die.
- Clean to have an organized life.
- Make a list of what you’re shopping for and stick to it.
- Consider a no-spend month and use what you have OR allow yourself to only spend on a certain day of the week so that you must delay instant gratification.
- Limit time on social media to avoid being influenced into buying more items.
Questions to ask yourself while decluttering:
- Is this my favorite?
- Do I love it?
- If I lost it, would I replace it?
- Would I buy it again?
- How much would it cost me if I had to replace it?
- What’s the worst thing that could happen if I let it go?
- Is this thing in solid working order?
- Is this item plastic?
- Would this item come with me if I were moving/downsizing?
- Does this item spark joy?
- Did I bring this items into my life?
- If I were free from guilt, would I still keep it?
- Will I have more space to do the things I want?
- Do I need to save it for tax or legal reasons?
- Have I used it in the last year?
- Do I want my kids or others in my family to have to take on the burden of this item?
I look forward to reading, learning, and sharing more with you soon!
Read Learn Share 