Intuitive Eating and Wellness Journey

Raw fruits and vegetable make up 80% of your diet.  This final rule is both cleansing and invigorating.  Incorporating fresh whole foods has been shown to reduce the risk of many diseases and chronic conditions.  Begin following this rule for 3 days and see how you feel (you may want to start with just one day per week).  Experiment with different recipes.  Have fun and make sure to include raw protein sources like nuts and for your 20% add cooked protein sources like bean, eggs, and fish.

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 Be mindful at least 80% of the time you are exercising or eating.  This rule allows for the mind to wander 20% of the time.  Truth be told, our mind is generally wandering 99% of the time we are engaged in activities.  Quiet the mind by sensing how the activity (eating or exercising in this case) feels, tastes, smells, sounds.  Focus on conscious awareness of what and how you are eating or performing a specific exercise.

Increasing muscle mass increases metabolism.  Incorporate resistant training into your 80% of your exercise regime.  The National Academy of Sports Medicine suggests adding 4-5 exercises that target the major muscle groups of the body.  For each exercise, perform 2 sets of 12-15 repetitions. After the first week, you can add a third set if you feel your body is up to it.

Start your workout with a dynamic (moving) warmup and then proceed with your core and resistance training. If you don’t perform your cardiorespiratory training on separate days, do it after your resistance training, and cool down afterwards.

Eat 80% of your calories before 4 p.m.  For example, on a 1600 calorie diet, 1,026 calorie prior to 4 p.m. with the remaining 570 cal available prior to 9 p.m.*

*The 80/20 plan is based on a 14 hour day beginning the eating cycle at 7 am and concluding at 9 pm.  Make adjustments for your personal schedule keeping within the 14 hour feeding guideline.

Unaltered water will make up 80% of your fluid intake.  Aim for 64-100 oz per day.  Keep a water bottle on your desk or in your purse and sip on it throughout the day.  Mark on the bottle or on a piece of tape stuck on your mug how often you fill up.  Remember, 20% of your fluids are whatever you choose aside from alcohol (we consider alcohol a non fluid as it dehydrates).

Eat 80% of your carbohydrates before 1 p.m.  This will include any fruits as well as starchy vegetable like potatoes, carrots and corn.  Green veggies are free so enjoy salads and a small serving of protein in the evenings.

Eat only 80% of your normal serving of carbohydrates, fats, protein, and alcohol.  Fresh fruits and vegetables are the exception here.  Enjoy 100% of what you normally eat of these foods but only 80% of the fats or dressings used to coat or cook with.  This rule is easily incorporated with rule #1 to ensure the 80% full goal.

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