A New Year's Resolution You Can Keep

I think the older I get the more I understand my body. I've come to realize that "dieting" is a gimmick, but a "healthy diet" is essential; and, your diet isn't just about what you eat, but also about what feeds your soul. Living healthy means overhauling the foods you consume, the content you consume, the people you spend your time with, and the way you spend your trips around the sun. Our heads and our hearts need to be as healthy as our physical bodies.

This is the time of the year that every store displays their fitness equipment; gyms run sign up specials and online classes are available for a discounted rate; whatever new fad diet is available will be pushed on us and so many people will try them out thinking that THIS will finally be the thing that changes how they look (with little emphasis on how they feel). The truth is that there is no magic trick. The "secret" is hidden in plain site, and it takes true dedication. You have to decide to make a change, and then keep showing up for the best you every. single. day.

In 2013 when I moved to Florida I was in "good shape". I went to the gym almost every day, shopped at Trader Joe's, and lived a pretty active lifestyle. I thought I was super healthy when in reality I was just young. I was

• working odd hours,

• going out a lot,

• watching too much TV,

• using drugstore brands on my hair and skin,

• taking a multivitamin instead of eating fruits and vegetables,

• using incorrect form when lifting,

• focusing on my abs and not a strong core,

• and getting sick all of the time.

My lifestyle kicked my disease (which causes a ton of inflammation) into overdrive. Fast forward a year and the few positive things I was doing before I left, like shopping at healthier grocery stores and exercising daily, were replaced with negatives. I was eating a lot of take out, and although I walked a lot, I was spending my extra cash on fun nights out instead of a gym membership. I got very little sleep, went out even more, and kept all of the crappy habits I had before. When I got pregnant with Vale is when everything changed.

I didn't know a ton, but I was determined to learn as much as I could about what my pregnant body needed. I started reading health and wellness books, started cooking every meal, went back to walking every day and took up yoga. I went back to shopping at more health conscious grocery stores (like Whole Foods), which makes it easier to make good choices when you're learning. I started reading labels on everything, and educating myself about the processes our foods go through. I also educated myself on the chronic illness I have so I could avoid episodes and live as pain free as possible.

In the picture on the left I was SO bloated. My body had very little shape to it, and I carried a lot of bloat in my stomach and face. I was 40 lbs heavier than I normally am, and I promise you a good portion of that weight was water retention. I was the same weight in this picture as I was at 9 months pregnant with Valen (and that is not an exaggeration). While pregnant with my daughter I was more active than in the picture on the left, and because the foods I was eating were so clean my weight (I guess) leveled out and redistributed itself to where it needed to be to promote a healthy pregnancy. I was eating more food, but the calories were no longer empty. I maintained that healthy lifestyle while breastfeeding Valen, and thereafter, and bounced back from my pregnancy looking and feeling better than I had ever before.

It's been 6 years since I had my little girl. I'm about to be 34, and I feel the best I've ever felt. I learn more and more about my body, both what it needs and what it's capable of, every day. I'm listening, and I'm adjusting, and my body and soul are thanking me. When you're rushing out to buy a gym membership, signing up for weight watchers, and taking your 2021 before pictures, consider that the best way to change the way you look and feel is to change the way you look at and feel about food (and yourself). Pour love into yourself and your body will love you back!

Here is what I do eat:

• I eat mostly plant based meals and focus on fueling my body with the healthy nutrients it needs to thrive (i.e. healthy sources of protein, fats, carbs, vitamins, minerals, and lots of water). Because I eat so clean, rarely until I'm over full, and only need to maintain my current weight, I don't count calories. I focus more on what than on how much. If you want to lose weight you'd need to maintain a calorie deficit, but the right foods will make that so much easier to do.

Here is what I don't do:

• I don't cut out carbs, as my body needs them for fuel. You can't ask your body to perform at its maximum while giving it the bare minimum!

• I don't eat processed foods (unless its a special occasion-- you've got to live!).

• I don't eat inflammatory foods, except on occasion (i.e. red meat, refined carbs, processed foods, foods with added sweeteners or high sugar content like soda, etc.).

• I don't consume too much caffeine. I used to drink coffee/ tea all day, and now I limit myself to two total cups a day. I thought this would be so hard to do, but once my body got through the withdrawal stage (not kidding) it's been a breeze!

• I don't drink alcohol often. I enjoy a good cocktail with friends but it's rare now, whereas back in the day I'd go out every weekend or have a glass of wine with dinner a few nights out of the week. The older I've gotten the crappier I feel even with a glass of wine, so I don't really bother anymore.

Here is what I do to keep fit:

• I exercise every day. I have an Openfit membership and take an Xtend Barre or Pilates class every day. I use my kettle bells, dumbbells, and resistance bands for added strength training (just bought some ankle and wrist weights too!), and I also stretch for 15 minutes a day. On days where I feel like I need a break, I do yoga or just focus on flexibility/ balance exercises. This has made all the difference in my workouts, especially with form and technique, and has kept me from injuring myself.

Here is what I don't do:

• I don't do any high impact workouts anymore. I used to do HIIT and a lot of cardio but would burnout and take months off from working out all together. I was constantly throwing my back out, hurting my ankles or knees, and couldn't sustain that amount of pounding on my joints. Unfortunately, with FMF, my body becomes so inflamed that I'm prone to joint pain and fatigue. This was something I struggled with my whole life until I figured out what worked for me.

• I don't "push through the pain" when it's obvious that the pain is alerting me there is something wrong. Soreness from a good workout is a lot different than icing swollen limbs. When you're sore from building muscle, usually a good protein boost and some more exercise makes you feel better. I was constantly reinjuring myself and didn't understand why I wasn't seeing the results I wanted.

Here is what I do to keep mindful:

• I consume content that fuels my mind. I read every night, or when I have downtime, instead of watching television.

• I get the sleep I need for recovery. Your body needs sleep like it needs water. Cutting down caffeine, exercising daily, and reading instead of watching a screen has helped me get a better and more consistent nights sleep than I have gotten in the past. I wake up without feeling groggy and have a ton of energy throughout the day.

• I choose play time over work. This is one I struggle with, because obviously I need to make a living so my kid can eat, but Vale is only going to be little and asking me to play waitress with her for so long. At some point she won't care anymore and the few extra dollars I might have made will not seem so important. I felt like, for a long time, I was saying "later" a lot. "Yes" is often the harder answer, but always the more fulfilling one.

• I try to surround myself with positivity. I listen to uplifting music, hang out with people who cheer me on and encourage the things that are important to me, I consume content that makes me happy or motivates me, etc.

• I pray daily and use positive affirmations as apart of my nighttime routine. Reminding myself what I'm thankful for, and positive self talk are both really motivating and have helped me to see the potential in every circumstance rather than dwell in stress. Life is stressful, there is no way around it, but if we can see the good that comes from a stressful situation then we're better protected from its negative effects.

• End of 2022 update: I started a "gratitude" journal at the end of this summer. It's called the 5 Minute Journal and you can buy one here. It takes a couple minutes in the morning to write down an affirmation, what you're thankful for, and what would make your day great; then, a for a couple minutes at night you write down the day's highlights and something you learned. Journaling first thing in the morning, rather than reaching for my phone, has helped me be more present and accountable.

Here is what I don't do:

• I don't watch a bunch of TV.

• I don't sleep in (or I rarely do, anyway).

• I don't do cheat meals. If I'm going to have a chocolate bar I'm going to do it with as much enthusiasm and enjoyment as when I eat a plate of veggies. I won't shame myself for enjoying life.

• I don't indulge toxic people. I'm always happy to make a new friend who adds to my life, but anyone who doesn't root for me doesn't have a place.

• I don't quit what's good for me. I've started a lot of things over the past 7 years: a healthier lifestyle and a business to name a couple big ones. It hasn't always been easy. Don't quit something good for you because it's hard. You can't see a difference in your life over the course of 24 hours, but in a year you might not recognize yourself.

Here is what I do to supplement:

• I take a high quality clinically studied Probiotic, mostly because I don't like yogurt and can't eat fermented foods regularly. The Probiotic really makes a difference in my gut maintaining balance (and keeps me regular).

• I add YourSuper superfood powders into my smoothies, coffee, and water throughout the day. These are organic superfood powders with only 4-5 ingredients, and zero additives. Instead of taking a daily vitamin which is unregulated and difficult to absorb, I use these powders. I've seen a big difference in the health of my nails, skin, and hair since starting them.

• I drink a protein smoothie almost every day. Having a mostly plant based diet means I need to pay attention to my protein intake more closely than most people.

• I take a pumpkin seed oil pill for it's ability to combat inflammation and chronic disease. It's also thought to promote hair growth, but my guess is that this would work better if applied directly to the scalp.

• I add milled flaxseed into my smoothies for the 5 million benefits they provide.

Here is what I don't do:

• I don't rely on supplements to get the vitamins and minerals I need. They are only meant to fill in the small gaps in an otherwise healthy diet.

• I don't overdo the supplements: too much of anything is damaging to your body. I focus on nourishing my body and not on the promised miracles a pill or powder can provide.

• I pay attention to what I'm buying and the ingredients: dietary supplements are not all created equal, and "natural" is not a regulated term. These companies can claim whatever they want but it's up to you, the consumer, to do your due diligence and make sure you're purchasing a quality product that will add something to your diet that you have trouble getting with food.

As someone who has suffered her whole life with chronic illness, I can proudly say that I have only been sick with a virus/cold once in the last two years (knock on oak). I've had so few episodes of my FMF in the last year that I can't even count them on a whole hand, and the ones I did have were very mild in comparison to how they used to be. It's not that life has gotten any less stressful or busy, I've just gotten so much better at managing/ combating it. I wake up every day with energy, and go to sleep every night at peace. This New Years I challenge you to make a resolution that doesn't involve the number on the scale or measuring tape, but rather one of healthy habits for your mind. body, and soul. The numbers will surely follow.

xoxo

Alyssa

End of 2022 Update:

I wanted to cut down on my screen time, and add in a healthier morning ritual so I made myself a daily checklist that I'd like to share with you. It's not always perfect, but I'm a work in progress and forming better habits every day! When it comes down to it, I think the goal is just to set one and then work toward it.

Let me know if you try something like this, or if there is something that you've done that works great for you! I love hearing about your successes.

Day:

1. Wake up alarm, 6:00 am (don't look at phone!)

2. 5 Minute Journal, morning

3. Brush teeth immediately

4. Drink water before coffee (only two cups, check emails/work until vale wakes up)

5. Homeschool with Vale

6. Workout during Vale's 9:00 class, work during later classes

7. Drink more water! 1 gallon per day

8. Balanced first meal (protein smoothie, protein packed salad, etc.)

9. Get outside/ Leave the house (errands, walk, hike, bikes, leaves, shovel, play, etc.)

Night:

1. Dinner at 5

2. Vale bedtime routine at 6:00 pm

3. Brush teeth, skincare routine, haircare routine: after Vale goes to bed

4. 5 Minute Journal, night

5. Read until sleep alarm goes off

6. Sleep alarm set for 9:30 pm

Cheers to another great year, everyone!!