Category Archives: Health

Four Yogic Tips to Make Your New Year’s Resolutions Stick

jan8_2017

Point to Ponder:
Do you have a plan to make your New Year goals and resolutions stick?

Amy Younkman

by Amy Younkman

While the fresh start of the new year is always exciting, the pressure of being better than last year, setting new goals and resolutions can sometimes feel overwhelming, especially when there is are infinite articles telling us “how to make it our best year, yet”. As a result, I have come up with my own four ‘yogic tips that help my New Years resolutions stick:

1. Satsaunga- Yoga tradition recommends satsaunga, or ‘keeping good company’.  Many of our habits are the indirect result of our social network.  Perhaps the most powerful thing we can do to change our habits are to hang out with people who have good habits and also encourage good habits in others. THIS is the biggest reason why I have chosen to be part of the iGnite team and lead iGnite Yoga and Pilates for the past eight years!

2. Create Good Habits– Rather than worry about your bad habits, pay attention to cultivating what is good for you, such as:

  • Exercise– Do something you really enjoy and feel better after doing it.
  • Be in Nature– The best medicine EVER!
  • Hydrate– Carry your iGnite water bottle with you everywhere you go and finish it as often as possible. Drink a large glass of water before each meal.
  • Eat Like a Real Person– It’s much better to eat three hearty and healthy meals each day than to be plagued by a late night snack attacks that pack on the pounds, or grazing throughout the day and never knowing what you really ate!
  • Put Your Legs up the Wall– Or find another restorative yoga pose that helps elicit the relaxation response.  Your body will say “why don’t we do this more often?!?!”
  • Go to Bed by 10:00 p.m.- Chinese medicine folks say that every hour of sleep before midnight is equal to two hours.  It’s really hard to stick to good habits when you are exhausted and worn out!

3. Visualize It, Believe It!- If you are plagued by a negative thought, cultivate the opposite.  Instead of thinking “Things are not going the way I would like; I’m not getting enough done,” say with conviction “Things are unfolding exactly as they should.” Instead of thinking “I feel out of control”, tell yourself “The universe supports me.” (and believe it!)  Dream boards are a powerful way to bring exactly what you want into your life.  Every year I design a bulletin board with the people/places I want to bring into my life, and they magically imbed into my heart and life.

4. Make Room for Silence–  If a regular meditation practice seems daunting, try just a few minutes twice a day, preferably upon waking and before going to bed.  It can be your prayer time, or your time to connect to your breath.  Clear the mind and put things into perspective before going through your “to-do” or “didn’t-get-done” list.

Good luck and be on the look out for the iGnite Body Re-Boot and some great yoga workshops in Austin to help support your efforts.  There’s still time to sign up for the iGnite Renewal Retreat in San Diego at the end of this month!

Wishing you a blessed new year!


Action Item:
To get the most out of your New Year’s resolutions, keep good company, create good habits, visual and believe what you want and make room for silence.


Stress Relieving Breathing Techniques

With all of the holiday hustle and bustle, sometimes we forget to do something really important – breathe! iGnite Leader, Paula Harnish shows us how to to relieve stress through a simple seated breathing pattern.  Keep yourself centered this holiday season by taking just a few minutes each day to do this exercise.


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Class Highlight: Yoga Chill

yoga-chill

Yoga Chill

paula-h

Leader Paula Harnish

Set to soothing music, this meditative class moves slowly with the breath to create a greater range of motion for the body, while calming the mind and releasing any stress that may have been built up throughout the day or week. You’ll step into your evening with less tension, more ease and a joyful spirit.

The one-hour Yoga Chill class will give you time to slow down into stillness. It starts off with gentle, nurturing stretches using the breath to guide the way. The class explores movements that can help with joint pain and aliments in the body, using physical therapy movements. img_1832You will also release tension in tight, sore muscles and fascia by utilizing the foam rollers, straps and yoga tune-up method. Enjoying the benefits of deep tissue massaging while listening to gentle meditative music will help to calm the busy mind. Yoga Chill is sure to leave you feeling rejuvenated and relaxed as well as improving sleep, digestion, and energy levels.

View Class Schedule


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Why Gratitude is the Best (and Only) Option

nov13_2016

Point to Ponder:
Who or what are you grateful for?

iGnite Neissa

by Neissa Brown Springmann

This summer, during our Banff, Canada iGnite Escape, each evening we found ourselves relaxing in the outdoor hot tub that overlooked the mountains while playing a get-to-know-you card game. One card with a random question would be chosen and each of us would have an opportunity to answer it. The questions were innocent, fun, thought-provoking and a great way to learn more about one another. A few examples of the questions were: “if you got a tattoo, what would you get and why?; if you could choose to be a different ethnicity, what would it be and why; and when feeling down or depressed, what do you do to boost your spirit? My answers were I’d get a cross tattoo, I’d be Brazilian, and when I feel down, I write gratitude notes.

Keeping a gratitude journal or writing gratitude notes are two of the greatest antidotes to the blues. Personally, they pull me outside of myself and allow me to shift my focus to a person or persons who I am thankful for as well as for the blessings in my life. And, while life stressors are intense and heavy, what we focus on is what shows up, so to me, focusing on who and what we are thankful for is the only viable option. Or, if you need more proof to the power of gratitude, check out the scientifically proven benefits of gratitude from a 2015 article from Psychology Today.

  1. Gratitude opens the door to more relationships. Not only does saying “thank you” constitute good manners, but showing appreciation can help you win new friends, according to a 2014 study published in Emotion. The study found that thanking a new acquaintance makes them more likely to seek an ongoing relationship. So whether you thank a stranger for holding the door or send a thank-you note to that colleague who helped you with a project, acknowledging other people’s contributions can lead to new opportunities.
  2. Gratitude improves physical health. Grateful people experience fewer aches and pains and report feeling healthier than other people, according to a 2012 study published in Personality and Individual Differences. Not surprisingly, grateful people are also more likely to take care of their health. They exercise more often and are more likely to attend regular check-ups, which is likely to contribute to further longevity.
  3. Gratitude improves psychological health. Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret. Robert Emmons, a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.
  4. Gratitude enhances empathy and reduces aggression. Grateful people are more likely to behave in a prosocial manner, even when others behave less kindly, according to a 2012 study by the University of Kentucky. Study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.
  5. Grateful people sleep better. Writing in a gratitude journal improves sleep, according to a 2011 study published in Applied Psychology: Health and Well-Being. Spend just 15 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.
  6. Gratitude improves self-esteem. A 2014 study published in the Journal of Applied Sport Psychology found that gratitude increased athletes’ self-esteem, an essential component to optimal performance. Other studies have shown that gratitude reduces social comparisons. Rather than becoming resentful toward people who have more money or better jobs—a major factor in reduced self-esteem—grateful people are able to appreciate other people’s accomplishments.
  7. Gratitude increases mental strength. For years, research has shown gratitude not only reduces stress, but it may also play a major role in overcoming trauma. A 2006 study published in Behavior Research and Therapy found that Vietnam War veterans with higher levels of gratitude experienced lower rates of post-traumatic stress disorder. A 2003 study published in the Journal of Personality and Social Psychology found that gratitude was a major contributor to resilience following the terrorist attacks on September 11. Recognizing all that you have to be thankful for —even during the worst times—fosters resilience.

iGnite believes in gratitude- living in and with it as well as expressing it. As a result, over the past four years and during the week before Thanksgiving, in all of our classes we have provided gratitude note cards for our members to write to anyone they want. As a result of our feel-good gratitude initiative, iGnite has mailed over 1200 gratitude notes that are delivered during the week of Thanksgiving, and after this week, we hope to make that number at least 1500.

Throughout this week, you will be given the opportunity to write a gratitude note or notes to anyone you’d like. All you need to do is have their addresses and we will make sure they have postage and are mailed by next Monday and received the week of Thanksgiving. If you can’t make it to class, I invite you to join our important and impactful gratitude initiative. Not only will your effort and words lift you up, but they will for sure lift up the receiver, and therefore the butterfly effect, the concept that small causes can have large effects, begins.


Action Item:
Use this week, the week before Thanksgiving, to write gratitude notes to those who you are grateful for.


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Health Is Your Greatest Wealth

oct23_2016

Point to Ponder:
Do you celebrate your health?

iGnite Neissa

by Neissa Brown Springmann

Whether it be suffering from the common cold, ailing from the dreaded flu, or experiencing something much more serious like cancer, addiction or a mental illness such as depression or anxiety, when our health is compromised the universal thought is how we’d give anything to be free of pain, feel good and be healthy again.

Despite being coined over 2000 years ago by the Roman poet, Virgil, his quote that “health is our greatest wealth” continues to ring true. Without our physical, mental and spiritual health, the fullness that life offers us is limited. This is not at all to suggest that we cannot experience great joy and happiness when ill, but I am confident that everyone would agree that our health is a delicate and precious gift that should not be take for granted and needs to be celebrated each day.

Due to October being iGnite’s 10th birthday month, for the past six weeks we have put a great emphasis on celebrating the people and things that iGnite our lives, such as the friends and family who encourage and lift us higher, those who love us radically, saying “yes” to ourselves and our passions, and Mother Nature.

To finalize our celebration series, this week I encourage you to commemorate your health! Maybe that’s by waking up every morning and giving thanks for your health. Or, in the event you aren’t feeling well, giving thanks for the health that you are experiencing is always a spirit lifter that will positively effect the body and mind. Also, because iGnite’s focus is on holistic health, I invite you to celebrate your physical, mental and spiritual health in the following ways:

  1. Celebrate your Physical Health– Nourish your body with water, sunshine, fresh air, movement/exercise (iGnite!), adequate rest/sleep and clean food–but don’t forget to enjoy an occasional and indulgent splurge, too. Life is not a celebration when living in deprivation.
  2. Celebrate your Mental Health– Nourish your mind by filling it with wholesome, educational and/or empowering and inspiring books. Turn off your devices, sit in silence, and pray and/or meditate, step outside of your comfort zone by doing something that you have told yourself you can’t do, create a list of all that you are grateful for.
  3. Celebrate Your Spiritual Health– Nourish your spirit by accepting compliments with a “thank you”, speak kindly to yourself and others, accept the truth that God created you as His masterpiece and you are breathtakingly beautiful, listen to uplifting music, sing and dance, have lunch with a friend, write a thank you note, light a candle and take a bubble bath, encourage and/or help someone, invite a female friend to iGnite with you, offer a smile and “hello” to a stranger.

Your health is your greatest wealth and is worthy of continual celebration. So, however you choose make it your duty to give thanks for all the health that you experience.


Action Item:
Celebrate your physical, mental and spiritual health.


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Celebrate the Magic of Nature

oct-16

Point to Ponder:
How often do you spend time alone outdoors and in nature?

iGnite Neissa

by Neissa Brown Springmann

Despite being raised in a rural community in Texas and surrounded by fields of grass, corn, cotton, wheat and maize, it wasn’t until I attended the University of Texas that I realized my love and deep need for nature. As almost anyone who lives or has lived in Austin experiences, at some point or another, Town Lake (a.k.a. Lade Bird Lake) becomes the treasured best friend who hears our prayers, absorbs our tears, and celebrates our accomplishments. While on my runs, she was always part of the cleansing, healing and restorative process that my body, mind and spirit needed. Not only did my time with her boost my confidence, but spending time in and around always enhanced the clarity of my thoughts and vision. In fact, I never left her without a problem solved and/or solution in hand. And, while I knew how much I loved and needed her, it was until I moved to New York City and didn’t have her at my fingertips that I longed for her.

As the quote in the pictures says, Mother Nature has the power to please, calm, comfort and nurture, and in my opinion, she has infinite healing powers too. I believe we have an intrinsic need for her in our daily lives, which is why when I founded iGnite ten years ago, one of our core principles was outdoor group fitness. Over time, and as a result of wanting to grow with our members and provide optimal class experiences, our outdoor-only model shifted to offering indoor classes as well. This is not to say that we didn’t try offering every possible class outdoors, because we did. This included year round outdoor yoga, Pilates and even dance. For example, through trial and error, we quickly found out that yoga at 6:00 a.m. and in 35 degree temperatures was counterproductive. I should’ve known that the body would have a difficult time loosening up while shivering, and despite wearing layers of clothes, gloves and shoes, not being able to feel your fingers or toes makes balancing and downward dog extremely difficult. Thinking back, it seems completely absurd that I ever thought that yoga under such conditions would work, but we were committed to all that Mother Nature had to offer us. And, while offering year round yoga and some of the other classes in nature isn’t ideal (at least in Austin), Mother Nature never disappointed. She was and is consistently consistent with showing off her magic!

As we continue to celebrate iGnite’s tenth birthday, this week I invite you to celebrate the magic of nature and enjoy her life-giving gifts by spending a minimum of five minutes outdoors everyday, alone, and without any device or technology. Just like taking a screaming baby outside immediately soothes he or she, we are no different. Our time in nature is equivalent to pushing the reset button for our mind and spirit, and whether your time is experiencing a sunrise, sunset, the fall foliage, walking barefoot in grass, sitting near a body of water, hiking in the mountains, listening to the birds or going for a walk or jog, it is all grounding and the perfect solution to a busy mind and unsettled spirit. All in all, it’s a very cheap and simple solution that we all need to include in our daily routines.

Finally, in the event you need more evidence why time in nature is essential, check out scientific proven benefits from an article in Business Insider. I don’t know about you, but I could use some serious short-term memory help!!!

  • Improved short-term memory
  • Restored mental energy
  • Stress relief
  • Reduced inflammation
  • Better vision
  • Improved concentration
  • Sharper thinking and creativity
  • Possible anti-cancer effects
  • Immune system boost
  • Improved mental health
  • Reduced risk of early death

Action Item:
Each day this week, spend at least five minutes in nature alone and without technology.


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12-Day Reboot: Crystal’s Day 9

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crystal

by Crystal Tidmore

Daily confession…I fell off the Reboot Wagon last night. Suffered a bit of a sugar hangover today from the cookies and wine I had at an event for Austin High parents. What was I thinking?  The cookies were from Randalls…not even homemade! Oh, well, today is another day, so let there be a clean slate!

img_0201-1This Tuesday morning I began my day with a “Detox” tea. Citrus doesn’t agree too well with me, so I always opt out of the lemon water, choosing a caffeine-free tea instead. My husband, Todd, is trying his best to be a reboot supporter/guinea pig, so he’s been along for most of the ride. He and I made a smoothie with coconut water, img_0203-1banana, frozen organic berries, spinach, and Hemp protein powder. This is our stand-by recipe.

Aren’t you loving this cooler weather? My friend, Laura and I went for a short run around the 3 mile loop on the trail. She and I joke that our weekly runs are more for therapy than exercise! I cherish my girlfriends, and being outside on a fall day!

When I waltzed my sweaty bum into my house, I was hungry for protein. I made another go-to, which is 1/4 avocado, 1/3 cup brown rice, sea salt, ground img_0205pepper and apple cider vinegar dressing. I keep handy this dressing because I use it all the time (mix EVOO, apple cider vinegar and Dijon mustard). Lots of cranberry water for me today and off to the shower!

Today I had a business lunch and didn’t want to cause attention to myself by taking a picture of my plate, so you’ll just have to img_0202-1imagine the most gorgeous Ahi tuna salad on greens with almonds and melon. Delicious! Later in the day is when I get “snacky” because my kids are coming home from school and wanting food right away. I had and apple with almond butter and more cranberry water. Pre-dinner snack was a green juice.

img_0217After running the kids around, I had a fantastic kale and roasted chicken salad with walnuts, cranberries, raising, onions, pepitas and flax seeds, tossed with my apple cider dressing, and with a side of pinto beans.

Feeling much better about my choices today, but also not so concerned about my decision last night to indulge in a glass of wine with my husband and friends at the Parent Mixer. (Could have done without the cookies though!)

Aspects of the Reboot I’ve found the most difficult: Taking time for self care has been the toughest part for me (and the technology turn off…more on that later). There aren’t enough hours in the day to incorporate a bath, dry brushing, oil pulling, etc. I’m trying to make one self care intention per day.

Aspects of the Re-boot I’ve enjoyed the most: Digging up all my little body wash bottles from hotels and all the assorted beauty/body products I’ve bought over the years. I’m putting them all to good use, smearing, slathering and soaking in all of them finally!

A couple things I’ve learned about myself over the Reboot: Turning off technology 30 minutes before bed has been a convicting exercise for me. I told my husband that it would probably be very challenging for him to commit to this part of the reboot. I, on the other hand, would surely not have any problems with this. Well! I sure was taking a High and Mighty stance on this topic. How wrong I was! Todd has seamlessly transitioned into reading his book at night before bed, while I seem to be frantically typing away on my computer until right before my bed hits the pillow. Yikes! Embarrassed to admit how I thought this would be so easy for me…and difficult for my husband…not so!

Tips & tricks that have helped me: I’m trying to be more mindful of whether or not I’m actually hungry. I’ll ask myself what food/drink will fuel me the best for what’s ahead in my day.

New findings: Carbs (even brown rice) tend to make me crave sweets. Veggie juices give me energy.

Quality of sleep? Interestingly enough, I tend to sleep more soundly when I eat a vegetarian dinner. Animal proteins at night make me have a restless sleep.

Energy level and mood during the day? When I’m eating clean, I have so much more sustained energy throughout the day. My mood is also positively effected by abstaining from processed foods and sugars.

Spiritual aspect I’ve enjoyed: Self care and reflection are critical to my state of mind. When I have quiet time in the morning to pray, journal, and get centered, my entire family benefits. Read and loved this quote: “Fall in love with taking care of yourself. Mind. Body. Spirit.” -Unknown

12-Day Reboot: Susan’s Day 7

Susan P

by Susan Palombo

This is my fourth reboot and each of them has been different for me.  Although at this point, my diet is almost identical to this program, I don’t adhere to it that strictly at a business conference or a friend’s house for dinner when I’m not rebooting.   I continue to reboot because I love the reminder to take care of ourselves and to spend two weeks of concentration on our health.  I loved the quote on the cover, “The greatest gift you can give others is your best self,” by Joseph J. Sweere.  This time, as some of you know, I literally enrolled my husband, John, into the process.  My daughter, Megan, participated last time when she was living with us.  So my husband has certainly heard about the reboot and benefitted (sometimes an unwilling participant) from the healthy meals!  But he attended the kick off breakfast and WF tour so he has a much deeper understanding of iGnite and the philosophy and purpose around the reboot.  He now understands why we all like iGnite so much.  Mission accomplished on that!  (Success is a core value, of course!)

I am enjoying the spiritual and personal empowerment themes that were added this year.  And writing this blog for iGnite was certainly a gentle nudge to get me towards the back of the manual and to do some of the values work. Even though I have done things like that many times before, I really thought that was helpful.  (learning and growing is one of my values.)

img_4603So for Sunday, I woke up rested with a good 8 hours of sleep!  I made my hot lemon water and drank that along with a Tbsp of the ACV.   Then I took our Golden Retriever, Wall-e, out for the first walk of the day.  When I returned, I caught up on the news with a small portion of img_4604cooked steel cut oats. Since it was Sunday and iGnite didn’t have any classes, I went to a new studio and had a pilates/barre class.  Then my husband joined me for a small ball class.  The instructor provided an experiential tutorial on how to massage and break up your fascia (myofascial release techniques) for better body img_4621health and healing.   We learned something and our feet, calves, hams, back muscles feel much better! (Cue img_4626another value—learning and health).  After our class, we came home and I made a yummy brunch of the eggs baked in avocado.  I added some shredded cabbage and kale salad with sunflower seeds, dried cranberries and coconut flakes to our plate along with some salsa without sugar (very hard to find!). 

After our yummy brunch, John enjoyed football and I took a img_4632nice walk/run around downtown. (another value emerges on my lovely Sunday—that of vitality).  I visited the Capitol, and enjoyed the fullsizerender-216Pecan Street Festival, among other highlights.  Then I did some cooking for our 23-year-old twins who came over for dinner.  We had the Spaghetti squash with meat balls, some Brussel sprouts, and sweet potato chips.  Since they love left overs to img_4558take home, I also prepared the roasted chicken which they took home and we will have it tomorrow!  We did open a bottle of red wine and I admit to having a nice glass which was my first divergence from the Rx but it was very tasty!  Since I arise at 4:45 a.m., I dashed off this blog, watched 60 minutes, and jumped into bed to hopefully get 6.5 hours of sleep!

The parts I have incorporated into my life:  At this point, my diet is almost identical to this program. When I’m not on the reboot, I don’t adhere to it that strictly if I am at a business conference or a friend’s house for dinner but when I can control my food prep, this is how I eat.   I continue to reboot because I love the reminder to take care of ourselves and to spend two weeks of concentration on my health.  I loved the quote on the cover, “The greatest gift you can give others is your best self,” by Joseph J Sweere. 

Tips and Tricks that have helped me:  The meal plans helped this time.  But I still find each time and periodically, I have to restock and reorganize my pantry & fridge so that I have quick and convenient access to all of my favorite healthy fats, Omega 3s, etc.  so I regularly make small containers of shredded coconut, various nuts, ground flax seed, chia seeds, sunflower seeds, dried fruits, etc.  That make putting together a smoothie or a nutritious and delicious salad, quick and painless.

The most difficult parts:  I love a glass of iced green tea in the afternoon and I completely miss my corn tortillas (both soft and crunchy) which is used to contain many snacks and meals.

The most enjoyable parts:  In earlier reboots, I really fought the body brushing and Epsom Salt baths.  I have since really learned to love this wonderful treat.  It is a terrific cure for sore and aching muscles. I think the best thing is that I feel really full of energy after about the first day and a half.  It is much more fun to do this reboot with a family member or close friend you see often.

What I have learned about myself from the reboots:  Quite a lot actually.  I wrote a year or so ago my discovery of a dairy allergy as the cause/major contributor to life-long Eczema.  This has also reinforced that I am very disciplined and can initiate healthy changes and still enjoy life.  I do not feel deprived.  I have also learned about how important it is to take time for yourself to slow down, relax, recharge and replenish.  I was never good about taking the time to do that and in the last couple of years, I do dedicate time each and every day just to my health and well-being.  I am a happier and more balanced person.  (I do struggle with that since one of my core values is excellence.)

12-Day Reboot: Amy’s Day 4

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Amy Casual headshot

by Amy Chibib

Woohoo – It’s Friday! This is my favorite day of the week. I think that is because I feel a big sense of accomplishment. Also knowing that the weekend is ahead that usually brings a more relaxed routine, freedom and fun! Can you hear some of my core values in there? I hope each of you have had an insightful week focusing a little more on care for yourself. Paying attention to how your body feels, what your Spirit is gently calling to you, and what is the mindset or thinking that is filling your days? These are all excellent clues to guide you in making the most of the process.
I must admit I am NOT following the cleanse completely. I gave myself permission to take the parts of the reboot that I knew I could handle. Which is taking a “vacation” from the white processed carbs, corn, dairy, soy, artificial sweeteners, and most sugars, alcohol, and the social media turn off. The best part, I have been adding in some of the rich nourishing practices this week and thoroughly enjoying it! I hope that each of you have tuned in to what you need – I believe we are all intuitively wise beyond measure and by plugging into your guidance system, many issues will melt away – even in the fog of caffeine deprivation – haha! I enjoy this Re-boot because it is such a great reminder that these are habits I can carry forward for healthier daily living. Here is quick synopsis of my routine this week:
img_2252-1Start my mornings with a gentle harp ringing from my alarm – Yes, I still need the cue to open my sleepy eyes at 6:30am. Yet I feel refreshed and before I move – I always give a quick thank you for this day and grateful for what is to come. I am always eager to make my French press coffee – it is a process in itself and a ritual I am choosing to keep – for now. Heating the water in a kettle – which I use the warm water to first mix my lemon/ACV water. It actually gives me the boost I need as I go get changed for the morning. Nice surprise! I may be able to give up the coffee after all – we’ll see 😉
img_22438:00am – Once drop offs are complete and before I hit the trail for my run – I choose the quick breakfast of oatmeal in almond milk that has soaked overnight. It is delicious and perfect with a touch of cinnamon and walnuts. I get my 4 mile run in and on these mornings feel mentally clear and ready to start the day (a testament to the cardiovascular workout)!

By 10:30 – I make a small smoothie – Blueberries, Kale, Almond milk, ice. This fills me until later lunch.
img_2253-11:30: I grab the deli sliced Rotisserie chicken (it is delicious from Trader Joes) top a field greens salad with a few olives and a hard-boiled egg & drizzle a tsp of olive oil. Very satisfying and filling!
Snack – 4/5:00 – I usually grab a handful of nuts or red peppers in hummus
Dinner – 7:00pm – Grilled chicken has been a favorite this week. With broccoli & peppers and tossed spinach salad.
I keep my meals very simple but love sitting down to eat with my two teenage boys who are ravenous! I don’t have to think too much or spend much time preparing or following recipes. (More clues to my value system 😉 )
Aspects of the Reboot I’ve enjoyed the most:  The awareness, acceptance, slowing down and paying attention. Making notes about how I am feeling and a journal of what I’ve eaten. I recognize trends and appreciate the extra thoughtfulness I am brining to my day and evening.
Something I’ve learned about myself: No judgement, giving myself permission I can choose only the parts that I can handle. There has been freedom in that but also a great sense of compassion and appreciation with no judgement. I don’t have to do this perfectly – there is so much richness in each element. I am taking that into my parenting and work.
Most difficult part:  It was probably the decision to say it’s ok that I don’t follow it perfectly. I have not added the Epsom Salt Bath but would like to give it a try. The other challenge is probably turning off my device long before I crawl into bed. That is a commitment I am working on!
Quality of Sleep: I have the gift of being able to sleep – there has only been a handful of times in my life that I have struggled with sleep and I feel for those that have difficulty falling or staying asleep. However, I do notice increased energy waking up in the morning which speaks to the quality of sleep I am getting with cleaner eating habits!

Energy & Mood:  Monday was not easy and even though I still had a small amount of coffee – I felt exceptionally tired and low energy. But with every day that passed this week, I have gotten better and better!

img_2254Spiritual Practice: My practice is to always read faith filled, meditative quality books before I drift off to sleep. I fall asleep with prayer and wake to a similar prayer full of gratefulness. Any moments in the day – I touch base. I’ve noticed especially in the car in this crazy Austin traffic – I ask for a little patience and take a deep breathe!

Bedside is my library of reads – I usually don’t get too far before I’m out!  I recommend Radical Acceptance – the message is beautiful and after each chapter has a guided meditation.

12-Day Reboot: Delaine’s Day

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DelaineTeeple

by Delaine 

3 Days Down! I started out my third day with warm lemon water.  I drink this as I’m packing lunches and getting my kids off to school. I think just having that lemon water in my hand has helped me slow down and not rush my kids as much.  It is a reminder that I am going to be intentional about my day, and that I am doing something for myself! I usually don’t think about me until everyone is out the door 🙂

img_0978Once they were off to school, I made a smoothie for me and my husband (He is joining me on this journey). I used our cranberry water as the base and then added protein powder, kale, lemon slices, organic frozen mixed berries and ice.

I did some work on my computer and then went for a 45 min. interval walk/run around my neighborhood.  I used the Running
for Weight Loss app that was one of the ones highlighted in the blog article here.  I like to be told when to run, when to stop and how far I have gone.  This app is great as it does all of that and more.  You can pick different levels and  it even has tons of playlists for you!

I needed something quick to grab as I was getting dressed because I had to be at my son’s school to volunteer during lunch. I make these protein balls and keep them in my freezer or fridge to grab when needed. I usually use unsweetened peanut butter, a little honey and roll them in oats. This time I used almond butter and didn’t include the honey (not as good). I grabbed a few of those and an apple and was out the door.  I ate leftover chicken, sweet potatoes and salad for a late lunch after I volunteered.

I had quite a slump in the afternoon. I do not drink caffeine, so the headaches and other

img_0989-2symptoms of no caffeine do not effect me the first few days. I do, however, grab for something sugary in the afternoons, so by Day 3 I’m in sugar detox.  I was dying for a piece of chocolate or some of my kid’s candy 🙂  I opted for lots of water with hummus and carrots and some dried fruit instead. For dinner, I made Atlantic Cod and veggies steamed in foil and served it with a brown rice/quinoa mix and salad with avocado.

Aspects of the Reboot I’ve found the most difficult: I have found the social media/technology turn-off the hardest. I have a busy week, so I have had to do my work and volunteer emails at night.  I have tried my hardest to turn it off early, but this week hasn’t allowed for that. I have not gotten to bed as early as I would like either. 

Aspects of the Re-boot I’ve enjoyed the most: I love the Epsom salt baths. I did them the first 2 days with the body brushing. I also put sesame oil on my skin before bathing.  It doesn’t smell the best but it helps in the detoxing even more and makes my skin feel great.

Tips & tricks that have helped me: I can’t handle the taste of apple cider vinegar.  I have learned that if I put a couple of teaspoons in cranberry water with lots of ice, I can drink it! 

The intention I am focusing on this re-boot: Not looking at social media. I have found myself just clicking on it and scrolling before I even realize what I’m doing.  It has gotten to be a habit, and I am thrilled that this re-boot will help me break it!

Spiritual aspect I’ve enjoyed: Because this week has been a full one for me, I have not had time to sit down to journal yet. I am looking forward to that. I have, however, been more in the moment and prayed throughout my day. I think my mind is clearer with eating clean and without as much technology. It has made me be able to see all of the things I am grateful for and give all of my worries to God throughout the day.