Actions Speak Louder Than Words!

Tommy Taking On The Vermont Beast 2013!

I originally wanted to write this post after a discussion I had with Tommy during a long run after the Spartan Beast last year. We were discussing how difficult the race was and how it required some soul searching at times.  As it turns out I never got around to writing about it. We happened to put in a long run today and revisited the topic and I decided to come home and get it done.  I love this picture of Tommy. Not only because he is obviously suffering but because of who was there to witness it and what it represents.

As parents we try to encourage our children to reach their potential and be the best they can. Many times the advice we give them is in the form of verbal communication. Statements such as "do your best" and "work hard" are probably pretty common in most households. However, telling them to do these things without showing them does nothing to help them develop the necessary skills to achieve what we ask. If I tell my children that the key to success is to work hard and then proceed to lay on the couch all day I have done nothing but confuse them. Our children learn by observing our actions and these lessons can be invaluable. If they get the chance to observe my working hard it can prove to be more effective. Don't simply do what I say but do as I do!

This brings me back to the picture of Tommy suffering. Tommy's children were with him at the Beast. They were his cheerleaders. More importantly they got a chance to watch their father take on an enormous physical and mental challenge. They were able to watch their father be vulnerable and witness a very human side of him. Possibly a side they never saw before. On that day they saw him at his best and worst. The images of their father facing a challenge and overcoming it will remain with them. He didn't have to say a word but through his actions he was able to teach them valuable lessons that day which will stay with them for the rest of their lives. At some point in the future they will be faced with obstacles of their own and perhaps in their subconscious mind they can draw inspiration from the actions of their father that day. Remembering how he didn't quit but found the strength to continue. Possibly the next time he tells them to do their best or work hard it will take on a different meaning. Some of the greatest lessons we will teach our children will never require a single word to be be spoken. It will be taught through our daily actions and it is these actions that will speak louder than words!!

Job Stress Can Challenge Healthy Eating Habits

Eating healthy at home has been very simple. By eliminating unhealthy food choices from my home I have removed any temptation to stray. When I feel the need for a snack I am no longer grabbing one that is processed but instead grabbing a couple of dates or figs. I have noticed that my desire for the poor food choices I was making has diminished. In addition my home is a place I am comfortable and relaxed. This reduces the impact of emotions on my eating. Unfortunately, the same cannot be said for my work atmosphere.

Most of our work environments differ dramatically from our home lives. Work stress of some type exists from the moment we walk through the door. It is my work environment that has been the biggest obstacle during my Engine 2 Challenge. I am a firefighter  and my unit responds to fires and emergencies throughout Brooklyn. This means that in addition to our immediate area we have to pay attention to what is going on in other areas of the borough. I notice an immediate change in my stress level as soon as I arrive at work. As my stress increases and decreases throughout the tour I often feel an urge to stray from my diet and emotionally eat. An example would be eating when I am not really hungry or drinking a cup of coffee. Both of these are examples of stimulating my body with food. To some degree we probably all go through this at work. Being aware that this is going on is the first step in redirecting and gaining control of the impact work related stress can have and ensure that it does not sabotage our choice to eat healthy.

I find two things helpful in dealing with this problem. The first one is simply gaining control of my mind through breathing. A very simple form of meditation. Drawing my focus to my breath helps me slow everything down and minimize the emotional swing I can experience throughout my tour. To do this I simply perform a four second inhale and four second exhale paying attention to my breathe. I make sure I am breathing by pulling my diaphragm down and not by pulling my clavicle and chest up. By paying attention to my breath I am bringing my focus to the present. In addition I am slowing my heart rate and calming myself down. I can do this anytime  regardless of what I am doing or who is around me. The second thing I do is simply do some type of physical activity. A quick mini workout gives an avenue for stress to leave my body and at the same time make me feel pretty good. This can be something simple such as sets of push ups, chin ups and hindu squats. Not all of us have the opportunity to exercise at work but certainly we all breathe while we are there. The point is that we do have a choice to do something about the impact work can have on our eating habits. Understanding why we do things can give us insight  and empower us to change. It allows us to redirect our actions and replace bad habits with good ones!

Start The Day Right!

Start your day the right way!

 Breakfast is a very important meal. As it's name implies you are breaking the fast of night. In my opinion it is also the easiest meal to eat whole food, plant-based. I start my day by drinking a glass of water with a slice of lemon. When I finish my water I prepare a bowl of oatmeal with almond milk. To liven the oatmeal up I sometimes add a tablespoon of pure maple syrup or some fresh blueberries. This meal really sustains me through my morning activities which usually include my teaching morning classes at my gym and a workout. 

In addition to oatmeal I have a few other things that I like to eat. When I feel that I am in a rush I   grab a bowl of Rip's Big Bowl and throw in some raisins. When I am at the firehouse instead of grabbing a bagel I usually have Ezekiel Cinnamon Raisin bread and toast up a few slices with some fruit. On weekends when I am off from work my wife makes pancakes. She substitutes eggs with flaxseed and water. My family really enjoys it. It goes without saying that if your morning ritual starts with sound nutrition you will begin the day properly fueled to take on life's daily challenges.  If you are going to make a dietary change I recommend starting with this meal. The options I have listed are simple and easier and only require that you plan ahead and have them on hand. Also remember oatmeal isn't just for breakfast. If you are stuck for a quick meal whip up a bowl and enjoy!

Engine 2 28 Day Challenge!

 About four years ago I started making the transition to eating whole food, plant-based. As my commitment increased I would encounter more questions from friends and family in regards to my diet. What do I eat? How do I get my protein? What's wrong with milk and oils? These questions would be routinely asked especially when someone felt the need to passively debate my decision. When people seemed genuinely interested I would encourage them to educate themselves on the topic. Recommend they purchase books such as "The China Study", ""The Engine 2 Diet", or "Prevent and Reverse Heart Disease". If they aren't the reading type I would recommend the movie "Forks Over Knives" which presents information based on the works of Cornell researcher T. Colin Campbell and Dr. Caldwell Esselstyn Jr. in a very easy to follow manner. I would even go as far as have extra copies on hand to let friends borrow them. My philosophy is that one must understand the why or the purpose of what they are doing to truly excel at it.

When I found out about the Engine 2 28 Day Challenge I realized that this would be a perfect opportunity to share my experience eating whole food, plant-based with friends, family and clients. To show that it is possible with planning and a personal commitment. The Engine 2 team has a progression for you to follow over a period of four weeks to reach the goal of eating whole food, plant-based. By visiting their website at http://engine2diet.com/28-day-challenge/welcome-video/ you can watch videos for goals to  attain in weeks 1 through 4. Visit it or like their Facebook page and check it out!

Like many of you I have a busy schedule. Eating at home is relatively simple. My wife and I eat the same way so we have a built in support group. She is great at planning the meals for the week and making sure we have the necessary ingredients. This is important! My biggest dietary challenges occur late at night and when I am at the firehouse. When I teach classes at MBG I get home around 9:00 p.m. I am also usually hungry and tired. My craving for sweets is high and this increases my temptation to eat things that aren't animal based but processed. At the firehouse my challenges come from the unusual hours and work related stress. The common factor is fatigue and stress. I am hoping that  my involvement in the Engine 2 28 Day Challenge will help me to reduce the disruption of my dietary habits from stress and fatigue.

As I said earlier planning what my meals will be and if necessary bringing meals to work will keep me focused and allow me to improve my diet over the next 28 days. The bottom line is that eating is no different from anything else. I wouldn't head out for a run without a plan for exactly what I wish to accomplish. I also don't enter the gym and wait for my clients to walk in and then think to myself "What are we gonna do today?" Planning will lead to success and keep more options open. Also journaling not only my training but eating will allow for review and improvement. Journaling my dietary intake may also open my eyes to any possible patterns that I am not currently aware of.  

There really isn't any secrets to eating healthy. It doesn't come in pre-packaged meals or a the next miracle supplement. It begins with you making the decision to eat foods that are full of nutrients and vitamins on a daily basis. Foods that are minimally processed. Foods that will heal and strengthen you and not lead to illness and fatigue. Based on my knowledge I feel that eating a diet that is whole food, plant-based is the best option for me. I look forward over the next 28 days sharing my experience and hoping it can motivate you to do the same!