I've veered off course; getting back on track to healthy

Maybe it was the "unprecedented" school year., the overwhelm of my son's recent surgery, coping with the loss of my nephew, the physical pain I have in my knee and shoulder or the feelings of "not good enough" that have me way off course when it comes to my health.  Whatever the cause,  the consequences and results are too strong to ignore any longer.  I sense it every time I put on my summer clothes and struggle to button the once loose fitting shorts. I feel it each time my sleep deprivation causes a bitter reaction to a simple request by  my husband.  It is felt in the struggle of wanting to eat healthy but not having the energy or motivation to write a shopping list let alone shop and prep for a week that has no routine during a teachers summer vacation.

The First Step

I have said it time and again, the first step to change is acknowledging the problem.  I am at the crossroads of throwing my hands in the air and saying "I Quit" or pushing through the discomfort and taking action.  Sure it would be easy to point the finger at the current pandemic or sit and feel sorry for myself (pity party for one, please) but these behaviors will certainly not get me to my destination, or even back on track towards my health goals. 
So...Consider this my official acknowledgement that I have veered off course and it is time to find my way back.

Finding my way

Health is multi-dimensional, and when one dimension is off, the rest become stressed, trying to pick up the slack. It is important to routinely check in with the 8 Dimensions of Health to find where the imbalance is.  You can learn more about the 8 Dimensions of Health here as well as download my free worksheet that helps you discover which area may be holding you back from feeling your best.
One quiet morning, after the dog has been walked and the coffee has brewed, I sat with this worksheet and plotted my location in each area. It was no surprise to see that all areas are affected, but my weakest area lately is physical health.   My eating habits have been a free for all, meal planning and prep is but a memory and admittedly, my exercise can be narrowed down to taking the dog for a walk and shifting my dumbbells to vacuum around them.  ​

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Ready....Set...DETOX!

So here I am, knowing my problem and ready to make a change. 
It is so frustrating to have to start again as a beginner. However, this is my reality and I am ready to face head on.  What better way to recharge and reset than with a detox?  Vacation dinners out with late night dessert and cocktails will have to be reigned in and crowded out with whole foods and water.  Exercise will be scheduled each day and making time for spiritual practice and journaling will become a priority. Most importantly, a focus on healthy sleep habits will ultimately result in all of this coming together to make me feel healthy in my own skin and body. 
Fortunately for me, my boys will be heading out for a week long camping trip, the perfect opportunity to complete a 7 day detox without the temptation of snacks typically consumed by teenage boys with super fast metabolisms or the thought of convincing my picky eaters that they will eat whatever mom makes, dragging them through a detox they did not sign up for.  Enjoy your trip, boys, mom's ready to detox!

Prior Preparation Prevents Poor Performance

I spent some time scouring Pinterest for recipes that would fit the needs of my detox:

• No gluten or grains
• No dairy
• No Sugar

Having only myself to cook for, I was able to put together some options that would satiate my hunger while also providing leftovers for lunches and dinners throughout the week.  I am a dedicated believer of "Cook Once, Eat Twice".  You can find my meals here along with the links to the creators of these mouth watering recipes.  With a few tweaks, I was able to plan my week of breakfasts, lunches and dinners along with some snack options and even a little something sweet (in case of emergency!

With a plan in place, it was time to prep.  There are a few things that are a MUST when planning a detox:

1. Remove ALL temptations from the home.  Let's face it, if you are able to get to it, you are going to eat it, especially when those cravings strike and you begin to feel powerless. If it is not available, you will find something else.
2. Plan your meals and make a shopping list. The easiest way to derail all your efforts is to have a plan but not have the tools to carry it out.  In this case, go through all the recipes you plan to make for your meals.  Make a list of all the items you will need to be successful and head to the market.  Most important...STICK TO YOUR LIST! 
3. Prep what you can. Wash and cut up those fruits and veggies so they are easy to grab as a snack.  Heck...you could even buy them pre-cut and washed.  Begin marinating meats that can be marinated and store in air tight containers.  Make sure any meat or veggies that are previously frozen will be thawed and ready for cooking.
4. Make a schedule.  In addition to healthy eating during this detox, you will be adding in exercise and restoration.  Set an intention to how much exercise you will commit to each day (CDC recommends 30 minutes a day of moderate to vigorous activity).  Now...PUT IT IN YOUR CALENDAR and do NOT let anything derail you from moving. 
5. Prioritize sleep. One of the biggest contributors to weight gain and chronic illness is lack of sleep. Aim for 7-8 hours of uninterrupted, restful sleep.  Each day, check in with what time you will need to begin to wind down each night. Turn off electronics and dim the lights at least one hour before lights out so your bodies natural melatonin production can begin.  Keep the bedroom cool and dark and avoid using your bed for anything other than sleep (with the exception of adult recreational activities...wink wink!)
6. Tell people what you are doing. Not only will you need the support of others, you also want to let family, coworkers, friends and anyone else who may unknowingly sabotage your efforts know your plan.  These people mean well, offering up "just a bite" or "only one drink".  Have your response ready when these well intentions happen.  "No thank you. I am completing a whole foods detox this week. Thank you for offering, though."

One last step was to update my MyFitnessPal.com account. For me, keeping track of my calories and portions is important.  Yes...you CAN still gain weight even if all you eat is salad.

Let's GO!!

The plan is in place
Fridge and pantry are cleaned
Shopping is done
Meals are prepped
Exercise scheduled
It is time to set off on this 7 day journey.  I have acknowledged the problem, made my intentions clear and am ready to take that first step. Some days will be easy while others will feel impossible.  That is OK.  It is one day at a time, reaching out for help and support and sticking to the plan.  I GOT THIS!

If you are planning on completing your own detox, whether it is 7 days or a different plan, I can help.  One on one coaching and support can help you stay on track and offer the professional support and encouragement you need, especially during those emergencies where you just feel like throwing in the towel.
If you would like to learn more about one on one coaching, or learn how you can bring a detox to a small group, please contact me at liz@trihealthwellnesscoach.com. 

Best wishes on your journey back to your path to health and wellness!

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