My top 3 ways to transform your eating plan to guide you to a healthier and happier you!

First, if you made the resolution to become healthier, to become fitter, to start to live a better life, I seriously applaud you. That first step is often the most difficult, and you are on the path to living a healthier and happier life! But, yes there is a but, (“Look, Nemo touched the butt”. You know I always get the movie reference in 😝) if you do not make the same commitment to your nutrition and eating plan, solely working out will not get you the results you are often seeking.

So here’s where this article comes into play. Most likely, you have seen and read about various fad diets that are often promoted by celebrities and read about in your latest health magazines, that often have tons of rules, guidelines and restrictions that often can lead you to cheat on those diets, thus decreasing their effectiveness. I am not discrediting any of those diets. If you can follow them and stay consistent then by all means go for it! But for most, there is a simpler approach to take, and I am going to tell you how.

To get the results you want, AND improve your health and wellbeing, there’s THREE things I believe are the most important AND can jumpstart you to your health goals for 2020. That’s it. Three. Incorporate all three things for the next month and you will see and feel results.

1. Do not eat for 12 hours a day.

The first, is to change the amount of time that your body ISN’T eating. Yes you read that right. Everyday, our bodies need an ample amount of time to do what it’s supposed to do, especially when it comes to digestion. Our bodies need to adequately digest and break down the food to get the nutrients we need, then transport those nutrients all throughout our bodies, from our head to our toes, our muscles, joints, bones, organs, tissues, and cells. The only time our bodies give this process its full attention, is when we sleep. 8 hours is that magic number for sleep that is required to make sure we are functioning properly and getting enough rest to recharge for the next day. And our bodies do well with that. However, in terms of what we are eating in relationship to our eating window, we do NOT give ourselves enough time to use that energy our body stored up from the day before. We are a species that is built for storage. We evolved on being able to go long periods without eating in order to survive because we had to move and hunt for our food. With the access of food being readily available today, as well as the societal impact on “eating a balanced breakfast” advertised on tv’s since we were kids, our brain has tricked us into thinking we need to eat as soon as we wake up regardless if we are even hungry. This isn’t the case. But its okay if this is describing your eating pattern. It isn’t hard to fix. Our bodies and brain adapt fairly quickly. All you have to do is give yourself a few days with this approach and you will be well on your way to developing a new eating routine that sticks. So here’s what you do. Give yourself a time period of 12 hours to devote to NOT eating anything. 8 of those hours are going to be spent sleeping. So the time frame in terms of meals will be from after dinner, to before breakfast. I suggest a time frame of 7pm to 7am. That means your last meal/snack will be at 7pm. Do not eat anything until 7am the next day. Even if you wake up earlier than that, you can not eat. If you do, you do not get the benefits that come from this state of fasting. You may have heard of this before, even from prior posts I have written, called intermittent fasting. 12 hours is the minimum amount of time needed to give your body the positive effects from this approach. Plain coffee or plain tea without any sweetener is okay as long as there is no added sugar during this window of not eating. Once you reach 12 hours, you can then eat your normal day’s worth of calories. To enhance the effects of this fast, you can increase the time you’re not eating to 14-16 hours. Working out first thing in the morning on this state of fasting is also extremely beneficial and gets your body into a state of “ketosis” or fat burning mode. (The same ketosis that happens in the ketogenic diet that has become popular and trendy). What is lost in that diet however, is your body does not need to stay in constant ketosis to reap the benefits. You can get a lot of those same benefits from starting with just a 12 hour fast each day. This first thing to implement is the easiest, because you are not changing anything to your actual eating plan, yet. You are just shifting the time you are NOT eating. Do this for one month, and I promise you will see results.

2. No dairy!

The second thing is going to be directed at a specific food group. And yes, it involves restriction. I know, I know, diets that restrict don’t normally work out in the end due to cheating, but I strongly believe this restriction will fast forward your health and fitness results, as well as make you internally feel a lot better. That restriction is dairy. Yes, that also means cheese. (I’ll lose half of you after this statement I know it). Dairy has been routinely studied and linked to causing inflammation in the body. And inflammation in the body is bad. Doesn’t take a rocket scientist to prove that. (Or a health teacher 😏🤓). It has been linked to increases in the risks of many diseases including diabetes, heart disease, and various forms of cancer. Not only that, but many of us lack the proper enzymes to even digest dairy products. This increase in inflammation that happens in our bodies from eating dairy products leads to stomach issues, inconsistent bowels, IBS, yeast overgrowth, bacterial infections due to the increase in bad bacteria, and ulcers. Not to mention decreased immune function. (70% of our immune system is in our guts, so if our guts are not working properly, neither is our immune system). What doctors and nutritionists have found over the years is that if their patients took out dairy, a significant portion improved their symptoms relatively quickly. You see, when your gut starts to feel better your entire body reaps the benefits. I know this one is usually the hardest to do, but for one month try it out. No dairy products. (Sorry pizza lovers).

3. Add a salad of leafy greens.

Last but not least, the third thing to implement in your nutrition plan is to add a salad of leafy greens to your meals, or part of your meals. Leafy green vegetables have SO many benefits, too many for this post, but I will try to sum those up as best as I can in the least amount of words! Leafy greens such as spinach, kale, arugula, swiss chard, box choy and microgreens are some of the healthiest for you. They are high in vitamins A, C and K, great sources of iron and calcium, as well as a great source of fiber. They are vegetables that your stomach bacteria absolutely love and thrive off of. Not the bad bacteria that feeds off your dairy addiction. (See how number two intertwines with number 3). Since you’ve cut out dairy, the bad bacteria have nothing to feed off of, or at least less. The influx of leafy green vegetables gives more for your good bacteria to feed off this increasing. The more good bacteria your stomach has, the better you feel. Plus, a big bowl of leafy greens has a considerable amount of fiber and water. So when you eat that beautiful green instagram able meal , you not only get hydrated, but you feel fuller faster, with less food, thus eating less. So if one of your other goals in 2020 is to lose weight and reduce calories, substituting a salad as one of your meals is a great choice to make!

Well, there you have it. My three things to implement in your nutrition plan to transform you into a healthier and better you. You have the fitness down. Now comes the nutrition. Or maybe its backwards. Start with this nutrition plan, then add some fitness. Whatever you choose, it’s consistency and determination that will help you reach your goals. Start with these three things, and you will be on your way.

As always, peace and love…..(and lots of salads 😎)

-Drob

Summer break is over, now what?! (Tips to help make teaching, and life, more enjoyable).

I don’t mean to sound dramatic, actually yes I do, but Summer is over. Well, not officially. Summer BREAK is over. Yes. The break that teachers and students get from the last day of school in June to the last week in August. (A much-NEEDED break let me tell you). However, starting tomorrow at 8:00 a.m. that break is over with, and many teachers like myself, start the 2019-2020 school year.

Here is one question I will be continually asking myself as I prepare to embark on another school year adventure. (I called it an adventure purposely 🧘🏻‍♂️). Even if you are not a teacher, you can use this question yourself whenever you feel stressed or lacking motivation with your job or in your life.

What’s my why?

This is a question I am going to put on my desk and remind myself daily. There is one sole reason I became a teacher, and that is because I love to help people, and for many other teachers I bet the answer is similar. Last year was THE most stressful and most challenging school year I’ve had to date. (I am starting my 7th year teaching and 9th in the district). And it really can be traced to one simple thing, I forgot my “why”. My why is the rewarding feeling I get from the positive relationships I form with all of my students. My why is the joy I receive when students shout and wave and give me daps (a form of greeting). My why is the satisfaction I get when students come back after finishing middle school and tell me how much they missed my class. My why’s are not difficult answers. There are loads more. I want to see them learn, grow, and ultimately become compassionate, well rounded adults that are happy with themselves and put forth great energy into the world to make the world a better place. My why is to change the current trajectory of the world and planet. (Our earth is getting worse if you haven’t noticed, have you seen or heard about the Amazon fires? Or the amount of plastic and garbage in our Oceans? But those topics are for another time). My mission this year is not to forget that. No matter what my bosses or colleagues or anyone says or does, I will not forget my why’s.

There is a big IF with that question. And with teachers, that “if” is stress. With any profession its stress really. And overtime if stress builds up then our physical bodies won’t be able to mentally respond to asking the “What’s our why?” question. It won’t be motivating for us. So here is where the important part lies. You have to put yourself first. 🤯 Yup, that’s it. (Mind blowing right). How do you do that you ask? By asking more questions. (Duhhh 😝). What makes you feel alive? What brings you happiness? What brings you peace? Answer those questions and bring them with you into your work day. Don’t say you will TRY to do those things, try implies a doubt that you are going to fail. Say you WILL and CAN do those things. For me, its simply being more present during my lunch. This means enjoying my food. Not talking to anyone or checking social media. (or taking pictures of my healthy lunch. I mean it I promise 😂). It means scheduling 5-10 minutes of my lunch/plan time to meditating. It means bringing plants and salt lamps to put in my office and desk to make it more zen and peaceful. It means being more conscious and aware of shielding and protecting my sacred energy with other colleagues and my students. It means being more aware of what I’m communicating and how I am communicating to staff and students. It means letting my inner child out and ENJOYING my time teaching Physical Education. (You know actually having fun. Not like in Remember the Titans when Petey says during orientation, “Zero fun, sir”. Always have to hit you with a movie reference). It doesn’t have to be complicated. But for some reason, we as humans complicate it. We do things backwards, actually. Instead of using work as a means to LIVE LIFE, we value and prioritize work as our life. That’s not how it should be. Life should be fun. And work should be fun as well. Shame on the system for the convincing us otherwise.

If teaching, or whatever job you have, or your general life isn’t bringing you satisfaction and joy, then ask yourself those questions, ask yourself “What’s your why”, and accept whatever answers come your way.

I promise that in the process, you will learn and bring positive change to not only your work, but to your entire life. And that is the main goal.

Good luck to all of my educators, counselors, support staff, security, and school staff that will be taking on the 2019-2020 school year tomorrow. You got this. And if not, scroll back up and re-read.

As always, thank you for reading.

Peace and love,

D-rob 😎🤙✌️❤️

Arm me with ______.

Arm me with a voice.  Arm me with support.  Arm me with books.  Arm me with love.  Arm me with a broader understanding of the countless stressors these kids face in today’s society.  Arm me with politicians who are intelligent enough to realize guns are not the answer.  If arming me with a gun is your solution to the “mass school shootings epidemic” we are now living and teaching in, than you are part of the problem.

What recently transpired in Parkland, Florida was tragic, every mass shooting is.  But the answer politicians are proposing is seriously flawed.  There WAS a trained resource officer who was working on site that day at the school in Florida.  He WAS armed with the weapon that politicians suggest teachers should someday carry.  How that person reacted in that situation however is something that CAN NOT be predicted.  Seventeen people still lost their lives that day.  Who knows if the school resource officer would have been the 18th? That is not for me or us to say.  I will and cannot judge or criticize his actions as I have never been in a position similar to the one he was thrown into on February 14 of last week.  It is solely unfair to him or any of the school resource officers and security personnel across the nation who simply work hard day in and day out to help make our schools better and safer places.  But this is unfortunately a prime example of why arming staff in the Schools CAN NOT be the solution.

Countless reports have come out exclaiming the numerous times that the shooter exhibited “warning signs” prior to committing his heinous act. There were various reports from the schools he’s attended, different write ups from doctors, police reports, social media posts, and even threats that all showed signs of him venturing down a path of unspeakable violence. Even the FBI had a warning about him, and they did NOTHING! Doesn’t that anger you? It makes my damn blood boil. They had all the evidence to prevent this massacre from happening but did nothing to stop it. Or they simply did not take it serious enough but regardless, they could have. They should have been better. They need to be better. Everyone needs to be better. Teachers included.

We need to be better at recognizing the early signs of depression in our students, better at greeting and keeping positive relationships with them, better at teaching empathy and compassion in the classroom, better at working together with counselors and support staff when seeing at risk students. All of it needs to be better! Don’t we see that future lives depend on it?! I don’t need to sit around and wait for the next school shooting to happen to understand that this problem will keep continuing if we keep doing what we have always done! When will our nation’s leaders realize that more emphasis needs to be placed on improving our young students’ mental and social health far more than the current emphasis of receiving specific scores on these outdated standardized tests? All of it needs to change. And it starts from the top.

Arm me with a gun?

Nah,

ARM ME WITH CHANGE.