Taking Back My Health, One Rep At A Time
Physical healing is just as important as the mental/emotional/spiritual healing. Here's a dozen tips to help you find a stepping stone to reclaiming your health too.
On top of healing all the hard stuff like generational trauma and anger issues, I’m finally taking charge of my physical healing too. I thought maybe some other women and/or mamas may relate to what I’ve been going through so I’m sharing here.
First, I knew my hormones were off. Not only did I know because I had had eight pregnancies in ten years and that’s a whole load of hormonal fluctuation but I knew because I couldn't lose weight to save my life, I was a miserable psycho a week before my period was due and I took the incentive and asked my doctor for a full panel blood work req. ( I highly suggest doing the same at least once a year). Once I got those results I went to my friend and homeopathic guru, Lisa, to help me on the right path. She confirmed what I already knew. My estrogen was low. Thus began a homeopathic protocol involving homeopathic remedies, eating carrots and apples and generally finding my way towards a healthier lifestyle. I had already cut back on my alcohol intake (I definitely subscribed to the mom life=lots of wine to cope story) and I was ready for bigger changes.
I was tired of being tired. I was tired of having all this extra fat on my body. I was tired of not feeling awesome. I was tired of looking at pictures and feeling blindsided because my insides didn’t match my outsides and my outsides had changed so much in a decade.
At 5’0 I was pushing 180lbs and as much as I think I have some wonderful physical qualities, I wasn’t okay with this extra weight I carried. I was carrying the weight of my past, of my miscarriages, of my mother role, of my inner child trauma, of other peoples judgements and I was really good at eating my way through all of it. Despite believing I was a healthy eater, calorie counting showed me I was eating 200% more fat in a day and not nearly enough protein (a common problem for most women)! Plus the wine, oh the wine! Do you have any idea how many calories are in a glass of a delicious cab sav? I’ll let you Google that if your heart desires. Prepare to faint.
I love the body positivity movement taking place and for a few years I tried to get on board. I loved my stretch marks from pregnancy. I loved my soft belly that my children lovingly place their heads upon. I loved my strong legs for getting me around. BUT… I wasn’t healthy. I was carrying most of my weight in my tummy and hips, a major precursor for heart disease later in life. I knew I needed to find the area of grey that was manageable and sustainable. Life isn’t black or white. It isn’t skinny or fat. It isn’t love or hate. There’s that grey area I wanted to be in. Happy in my body while also working to make it healthier and stronger. Loving my body while enjoying healthy foods and indulgences. Understanding that health requires a lot of consistency and dedication. You know, all that hard shit that seems impossible sometimes.
But I’m pushing 40 and I want to be able to keep up with my kids. I want to throw them on the bed 50 times without getting winded. I want to carry two kids if I need to. I want to inspire my kids. I want strength. I want to finally feel good.
So began my foray into exercise, nutrition and continued mental, spiritual and emotional healing. Here’s a list of a few things I’ve slowly incorporated into my day-to-day life that may be inspiring for you to try too. Maybe one will be a stepping stone to a path of wellness you never thought you’d walk!
Avoid white foods
Ya, this one sucks because all things white are all things delicious: pasta noodles, sour cream, French bread, cream. But they’re no bueno when you’re wanting to lose some fat off your tummy. My rule: one white thing a day and less than 10g of fat in it.
Track your calories for 2 weeks
This can be dangerous but think of it like budgeting your money. Just when you think you’re finally saving, you realize you’re not because you’re spending an incredible $54 a month on Starbs. I did a week of tracking every single thing I put in my mouth. This helped me see where I was going wrong. I thought I was a pretty healthy eater so I couldn’t understand why I was continuing to gain weight. Well, fat adds up pretty quickly: cream in my coffee, butter on my veggies, EVOO for sautéing, greek yogurt for breakfast. It all counts. The second week I was less diligent but still tracking so I could see where I needed to tighten up and also to see what caloric value was attributed to each food. Once you know some basics, it’s easier to intuitively eat and make healthy choices.
Limit eating out to once a week
Restaurant food is delicious because it’s usually ridiculously loaded with sugar, salt or both. Even salads can have tons of calories.
Cut back on booze
All you get is a buzz and a hangover and so many calories wasted when you could’ve been eating a delicious steak dinner! I just think about the workout I need to do to burn 2 glasses of wine off and I’m out. I limit my alcohol intake to 2-3 glasses of red wine once a week, if that. Unless it’s a special occasion, I stick to water, kombucha or Bubly.
Move your body
Seems easy but it really isn’t. As a mother, it’s hard to make time for ourselves. As a career woman, it’s even harder. Add in these cold winter temps and it’s unlikely you’ll get anything accomplished physically. But you have to move your body to burn calories. Walk up and down your stairs a few times, avoid the elevators, do 20 squats everytime you use the bathroom, lunge from room to room. Toss your kids on your bed 25 times. Hit the gym (my gym has a daycare and that’s been a huge benefit to making this time for myself there). Just get moving. Baby steps lead to bigger steps.
Ensure each meal has a veg, a protein, a carb and a fat.
A complete meal means you have each macro on your plate. Eat them in this order too: veg, protein, carb. The fibre from veggies will help line your intestines, the protein will feed your muscles and fill you up and the carb will help your glucose level out longer.
Set small goals
Losing 40 pounds sounds too daunting. But losing a pound a week is obtainable. Or perhaps you want to be able to do a push up. Or a sit up. Or run a 5km in 40min. Start small. Big will follow.
Avoid packaged foods
Because usually guys, it’s shit. Just shit ingredients and shit preservatives to make a shitty (but likely delicious) meal/snack. Stick to whole foods.
80/20 …or something
My friend Kristi is helping me with the nutrition side of my health. She said tracking calories is dangerous and to just enjoy an 80/20 lifestyle. I do agree with this…once you’ve hit your goals. I had a “cheat” day where I was hungover a few Saturday’s ago and I probably consumed 4000 calories. My hubby and I went to Goblin’s Grill in Saskatoon where we got drunken fries (a poutine and a taco had a baby), a milkshake, a pop and we each got giant burgers. Umm what? Who am I? I don’t even drink pop! Or typically eat like that but hungover me wanted all the grease and fat and carbs so there I was, stuffing my face. But that day set me back on my goals by 2 pounds!!! So now I’m sticking to my plan 6x a week and having an enjoyable yet reasonable meal or meals (usually with friends) once a week. Once I hit my goals, I’ll shift to an 80/20 mentality. For now it’s more like 95/5.
Eat with intuition, enjoyment and gusto
Food is fuel but food is also delicious. Healthy food is even better. I actually crave things like sweet potatoes and shrimp and broccoli these days. The other night I had a few McDonald’s french fries and I was disgusted at how gross they tasted. And they were fresh! The more you feed your body good food, the more your body will crave good food. Enjoy your meals. Eat without distractions. Savour. Be mindful. Thank your food. Thank your body.
Get an accountability partner
My beautiful friend Danielle has been inspiring me for years. She’s a nurse, a mother to three girls and she was finding the time to make her health a priority. Let me tell you, she is a rocket. She was beautiful to begin with but her strength is so admirable, I finally reached out. I told her I wanted to go to the gym and asked if she would help me out. She showed me the ropes and kept me accountable in the first few weeks of creating this new gym habit. I watch her workout and I’m excited to be able to do the same weights/movements one day. She motivates me to keep going plus she cheers me on and pushes me past my limits. Find someone to kick your ass on the days you’d rather sit on your ass.
Give yourself grace
Not everyday is a perfect eating day or movement day. Some days you just want chips and dip. Give yourself the chips and dip. Life is too short for denying yourself simple pleasures. But limit yourself too. A small bowl with a measured amount of dip gives you control and indulgence. If your body is sore one day, take a rest day. Listen to your body. Give yourself grace. But more, give yourself consistency. That’s the key here.
Bonus Tip: MEAL PREP.
Say it again. Prep your meals. Make a bunch of shit on Sunday or Monday and prepare your week ahead so you’re less likely to hit the drive through or grab that easy snack from a bag.
On Sundays I make: hard boiled eggs, roasted sweet potatoes and beets, chicken breast, sautéed green veggies (usually asparagus, green beans and broccoli). Then each morning I make a loose plan of what I’ll eat that day. Today I had two hard boiled eggs for breakfast with a small bowl of oatmeal. Lunch was a mixed greens salad with leftover steak. Dinner will be finishing the leftover steak with prepped sweet potatoes from yesterday and a veg of some sort. I’m finding three meals a day is best for me in an 8-10 hour window but some people like to snack. If I feel like I do need something I’ll do a rice cake with PB on it, a protein bar or a small handful of nuts. Fail to plan is a plan to fail.
PS. I did my Kambo ceremony last week. I’m excited to share what happened and what’s happened since but am still integrating, absorbing and processing this phenomenal plant medicine. Stay tuned for it!