Tuesday, January 20, 2015

New Years Challenge Number Three!

Greetings Friends!


In the spirit of keeping things accessible and simple these little challenges are experiments for you all to try. 

Just try it!    For ONE day

 If it makes you feel good -  try it for another day. Then take a day off and try again. Each time you may begin to notice you are getting stronger. 

 You will slide back into old habits and that is totally NORMAL. This process is a slow one, no magic bullets, remember? So make it do-able and not punishing or overwhelming. Slow and steady wins the race. 

What we are looking for is a general movement in the direction of change~~~ not perfection right out of the gate. 

Reminder: Shoot for 3 days a week to cook at home and not eat processed,  packaged food, sugary treats or drink soda during your day.

Those few things alone are really BIG STEPS in the right direction. 


Take the pressure and punishment out of it. 
Seriously we have all been punished enough. 

Reach out to me, ask questions in the comment section below, maybe there is a creative solution to an obstacle you've encountered that hasn't entered your mind yet that we can find for you.



CHALLENGE NUMBER THREE!  
SWEAT! 

So you may have had a walk from last weeks challenge, maybe you had 4 or 5 walks maybe that is a solid part of your routine already. If so, EXCELLENT!!! 

This time - if your knees are solid - go find yourself a flight of stairs or a large hill and CONQUER!!

  • Do some ankle rotations, squats and jumping jacks to warm up for 4-5 minutes. We all know how to do squats and jumping jacks. 
  • Walk up at a good pace the first time or two
  • 3rd time pick up your pace
  • 4th time SPRINT up those stairs as fast as you can!


THEN YOU ARE DONE! 



That's it! I am sure if you are      
not used to pushing too hard you will be sweating by the 
4th time up the stairs. 




This whole routine from warm 
up to that last sprint will take 
no longer than 10 minutes.

Stairs are easy to find, hills maybe a little trickier. My Boston suburb friends, I've got a little list of great hills in the metrowest area if you want them. 

Doing your hill repetitions outside in the winter can be uplifting for your spirit!
Make sure you have good tread on your shoes or hiking boots
and maybe a walking stick if you are not steady on your feet.
Cross country skiing or snow shoeing are other great ways to get outside and move in the winter months.

Next week (or sooner if you feel ready) add another sprint up the stairs or hill so you are doing two full sprints up the stairs after your warm up. Try this exercise every other day for one week. 

 Please let me know how you did, and how you feel, because I really want to know. 

Strong Durable Humans Live Better Lives!
Lets do this!!

To Our Health
The Human Restoration Project

Monday, January 5, 2015

New Years Challenge Number Two

Next Human Restoration Project Challenge!

So today we seed in some movement.

Keep your eye on that nutrient dense eating though! See if you can create one meal per day that has no packaged, processed food in it. Good old protein and vegetables, fresh clean water and a smile on your face.

You may already have a good movement routine -- if so excellent! Go go go!!

If not- if you are stuck in the winter doldrums and need some little nudge to get up and outside for some moving --- this is for you.

Put your sneakers on, bundle up, (hat, gloves, scarf maybe some thermals under your clothes)
grab your water bottle, open your front door and WALK.   








Go go go. 

That's all. 

Just start, start today in fact. 

The Human Restoration Project


Saturday, January 3, 2015

New Years Challenge!

Your first New Years Human Restoration Project Challenge!!

Today start your day with NO CARBS,  and NO STORE BOUGHT JUICES for breakfast. So that means no cereal, no bagel, no toast, no home fries, no waffles, pancakes or frozen breakfast mystery food. No orange juice or apple juice etc. 

We are taking the sugar  and high glycemic grains out of your breakfast for the day.

It's easy, easier than you might think and tasty too!

Do you have eggs in your fridge? Good...go get them out of the fridge. Take out 3 large ones or 4 medium to small ones.

Now grab some onion, garlic, butter, and at least 3 veggies from your fridge. 

Might you have some mushrooms, green peppers, broccoli, kale, or spinach in your fridge? If not....start this tomorrow and skoot to the store this afternoon and get some vegetables in your fridge.




How about a little cilantro, or parsley? They are packed with chlorophyl and micro nutrients that cleanse the blood and they add lots of flavor, use fresh herbs if you can. Most grocery stores carry fresh herbs in the produce section. 

Now, how about a few more herbs? Have you got any basil, or thyme on hand? They are savory and delicious in this dish and also full of powerful detoxifying and fortifying nutrition.

Okay! Now how about a piece of fruit? An apple, clementine or some berries perhaps? Grapefruit maybe? What do you have in your kitchen? Grab your piece of fruit and put it aside,  it comes last. Not a banana if you can help it, they spike blood sugar a little more than say - some berries or a clementine.

Now grab your skillet. Add a good chunk of butter, 
say about 5 inches worth off the bar, add your onions and garlic to the skillet and turn the heat to medium.



Let that simmer a minute or two until the butter is melted and your onions and garlic have softened a bit.

Fat, like butter,  in the absence of refined quick burning carbs does not cause arterial blockage and cholesterol build up. In the absence of quick burning fuel (like bread, english muffins, white potatoes and store bought fruit juice with added high fructose corn syrup and sugars) your body will USE THE FAT FOR SLOW BURNING FUEL. 

This will keep you full for hours!! YAY! No snacks for you!

Throw in harder textured veggies first, did you find some green peppers or zucchini in your fridge? If so put those in there first. Add mushrooms next if you found some. Mushrooms are AMAZING. They are anti viral, anti bacterial and loaded with minerals. I try to eat mushrooms every single day if I can. 

After a few minutes throw in the softer veggies like any greens you rustled up, spinach or kale perhaps.


Let them simmer 4-5 minutes on medium/low heat and go beat your eggs.




Once beaten, throw those eggs in there with those veggies and add a little salt to taste and let that all cook up. You can do this omelet style or scrambled.

As your eggs begin to cook a little - throw in those herbs. An extra boost of detox and nutrition! YEAH! 


Look at this beauty! Packed with power!

3 large eggs provide 18 grams of protein

The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. And brain development and memory may be enhanced by the choline content of eggs. 


They will also make you feel very full and satiated. THIS is how we re-train the taste buds and hunger switch. This is how we turn the hunger switch off!


NO TOAST 

NO BAGEL
NO ENGLISH MUFFIN with this meal. No sugars or fructose, no processed anything what-so-ever. This is real food.

The veggies are full of vitamins, minerals and fiber and this gets you 3 servings of veggies in one meal.  The herbs.....same thing! The fruit is packed with vitamins, minerals and that all important fiber. 



More power more power!!  Fill 'er up!!

Now....while your eggs are cooking on LOW HEAT until done go get that fruit we pulled out.


Wash it up, slice it and put it on a plate.


















When the eggs are done scoop them onto another plate and grab your tea, water with lemon and lime or a small cup of coffee if you wish.  


Sit down, get off the computer and EAT THIS REAL FOOD



You have just gotten 3 to 5 servings of veggies and 1 -2 servings of fruit in one meal. This is not some tasteless, low fat, packaged, breakfast cereal and sugary fruit juice breakfast. You will not be hungry in 2 hours after eating this. (if you did indeed use 3 to 4 large eggs you will be full for hours!)


HAPPY NEW YEAR!!!


For great lunch tips go to page 55  of The Human Restoration Project and read that chapter called "Nourishment" for inspiration. Or just go to the chapter highlights. There is a link there for fabulous, quick, low carb, high nutrition lunch and dinner recipes. Here it is for you: www.whfoods.com/recipestoc.php


See if you can do one whole day and not eat any bread, chips, pretzels, soda, juice or packaged anything. There are so many other things to eat.

To Your Health!

The Human Restoration Project








Friday, January 2, 2015

Happy New Year!



It's that time of year again! To start anew, take time to reflect and make an action plan. That is what the first of the New Year has been about for many long years. 

Let The Human Restoration Project inspire and inform your choices as you move into 2015. 


Are you ready for a cleanse? To clean out the fridge and cupboard of destructive food and drink? 


Here on this first week of the New Year take the first small steps to change your choices and build back your strength, health and vigor. 


Lets do this together! 


The first step? Cut back on your sugar intake!  Pick up your copy of The Human Restoration Project and flip to the chapter called "The Truth About Sugar." 


That is all I'm asking -  go read that chapter and come back tomorrow for step 2


See you tomorrow!!


The Human Restoration Project