Tag: Coffee

80/20

When I was a little kid I basically could eat anything I wanted, like Ring Dings for breakfast. Seriously, I lived on junk but was such a skinny little thing.  Growing up in Queens, we were outside morning, noon and night.  We ran and played long into those hot summer nights.

Most of my adult life, I’ve strived hard to be the best I could be.   No matter what I took on, I believed if you worked hard enough you’d get it done.  So it’s no surprise I approached healthy living with the same gusto.   Unfortunately, striving for perfection in this area can often be a huge source of stress.

Striving to eat entirely clean, or eliminating foods from the menu often left me craving them even more.  Then of course, if I allowed myself to indulge, I’d feel guilty and beat up on myself emotionally.

Exercise can be the same.  You set out on a new journey and join a gym.  You vow to go every day.  Every single day.  Within a few weeks you are sore or burned out.  Seriously, who hasn’t done this?   I know I have and ended up injured.

I’ve finally realized you can’t really strive for perfection in this part of life.  You can strive to do the best you can each and every day.   Each day is a clean slate, a chance to start anew.

I’ve been doing a heart rate training plan for the past seven months.  It calls for me to use the formula 80/20 when planning my runs.  80% of my runs are done at my MAF HR of 130.  20% of my runs are done with no HR cap.  I’ve recently decided to apply this same formula to my healthy eating plans.  I’m going to shoot for 80% of my choices being healthy, but allow myself a 20% cushion for life.  That glass of wine over dinner with friends last night no longer is a source of guilt.  Pizza on Friday, no problem.  As long as I stay within the 80/20 range it will all be fine.  It’s about balance after all.

So, as I head into the holiday weeks, I’ll be sure to make healthy choices as often as I possibly can.  I’ll rely on my buffer to get me to the other side of this season with minimal change to my lifestyle and minimal weight gain.  80/20 is simple and manageable.  It’s also a realistic lifestyle that allows room for some detours.

If your eating and exercising routines are becoming a source of stress, it’s time to rebalance.  Why not give the 80/20 ratio a try.  I think you’ll be pleasantly surprised.

Habits

So many of us head into the holidays full of excitement.  We over indulge on many things, including food and alcohol.  Then we vow to start a diet for the New Year.  The cycle then begins anew.  Have you ever wondered if they’ll come a day where you’re not in this exact same place?   I know I have.

As I reflect on this past year, I’ve made great strides toward my healthy lifestyle.  But, I’d be lying if I said I wasn’t thinking about the extra ten pounds I’m still trying to shed.  They still come and go like an old friend who never leaves.  I guess it could be worse.  In the past it was way more than ten.

So, as I head into this next year I’m keeping with my daily habits theme.  If you change a habit, you have the ability to change your life. My latest habit is one I’ve been holding on to tightly.  I’m talking about my dear friend – coffee.  Heck I’m only two years into this addiction, must I give it up already?   Most of you’ve had years of indulging.  Well, the answer is no!  I don’t have to give up coffee at all. Rather, I have to rethink the way I drink it.  I’m a half coffee, half flavored creamer kind of girl.  I justify it by trying to only have one cup a day.

What I fail to acknowledge is the amount of sugar and chemical my creamers contain.  I’ve tried the heathy ones, but seriously they are disgusting.  Why bother. I’ve thought of doing artificial sweeteners with half and half but I don’t want to use those sweeteners.   I’ve had a long talk with myself about this.  Tea just doesn’t do it for me in the morning.   I’m not looking for caffeine, I’m looking for taste.

This past week I decided to give this habit another look. I tried once before with the bullet coffee, but hated it.  I watched some videos and read some articles and settled on a new recipe.  I whipped some up and I’m drinking it every day.  I don’t feel the huge surge of energy that’s talked about, but I do feel better about my chemical intake.  Not one drop of creamer in the past week and I don’t miss it.  I’m so hoping this new habit is the start of my next phase on this healthy journey.

Heres the recipe if you’d like to give it a try.  I think you’ll be pleasantly surprised.

1 cup hot organic coffee brewed

1 tsp coconut oil, raw honey and collagen powder

1 tsp raw cocoa powder and grass fed Kerry gold butter

1/2 tsp turmeric, vanilla and cinnamon

Combine all in blender of choice. I use vitamix. Blend and enjoy.  It’s creamy and delicious.  The fats are healthy for you, but don’t overdo it.

The recipe can also be adapted for hot chocolate. You’d just substitute two tablespoons of raw cocoa and cup of hot water for the coffee.

One day and one habit at a time, together we can live healthier.