30 Day Intro Real Food Challenge!

IMG_2629

Happy New Year!

Are you ready to break free of the current paradigm?

Your journey to health starts small…with just one step.  I remember several years ago deciding okay, I’m going to not eat anything with high fructose corn syrup after researching its many negative effects on the body.  I figured this would be ALL I did because what a pain in the a$$ that was!  Fast forward to today and I can honestly say its much easier.  It took me awhile to get to where I am and my quest continues.  I feel great, I maintain a nice lean weight without obliterating myself working out, my focus, clarity and mood are vastly improved, my tennis elbow is all but a non-factor and I have healed myself from a health condition my doctor could do nothing for among many other things.  We have SO much more control over our health than we realize. This all started with one small step that is allowing me to live a fuller life than I was previously.

Think about everything you put in your mouth as a choice.  Over time making small healthy choices can have a profound impact on your health. With this in mind I decided to create the 30 Day Intro Real Food Challenge and invite my clients, newsletter subscribers, my blog followers, friends and anyone else in the universe to join the JERF (just eat real food) parade. Starting Friday January 9th we will begin with a simple 3 day cleanse and then slowly start to eat more and more real food.  In fact the first few weeks are dedicated to this so its okay if you don’t know how to eat 100% real food yet.  The important part is to just take that first step.

IMG_2846
The point of the challenge is to help you begin to crowd out the less healthy foods with better choices as the month progresses.  As you eat more real food you will naturally eat less garbage. The last week of the challenge, week 4, the goal will be to eat 100% real food the entire 7 days using the recipes, ideas, experimentation and knowledge you’ve gained from everyone in the group up to that point.  To help us get started I will be including a 1 week meal plan to give you an idea of how to rally up and do this. If there is one takeaway from everything I have learned in my nutrition studies and hours of research is that it always comes back to eating real food…always.

We will work, communicate, support and share within the Facebook group, 30 Day Real Food Challenge.  Lastly don’t forget to join my newsletter for monthly articles, tips and advice on the latest in health and wellness. Upon doing so you will be entered into a drawing to receive a free bottle of doTERRA essential oils and you will get a fantastic free e-book on the 5 critical pillars of health.

Om shanti,

Bart Thurman–Break-Free Wellness
FDN & IIN Nutrition Practitioner
1507 18th Ave
Longmont, CO 80501
720-849-0124 Office

Break-Free, Own Your Health

Guys have skinny pants too (and how to fit into them without killing yourself)

Skinny or fat pants

No the answer is not to steal the above, lame pair of pants from your partner (that she can wear on her fat AND skinny days).

Seriously.  When I hear the phrase, “skinny pants” it is always associated with women but I am here to say that us guys strive for (suffer with) the same thing.  For example I have a pair of sweat pants in my bedroom from High School that I have donned from time to time over the years just to see if I can still fit into them comfortably.  Is that not the point after all?  Well for most of us anyway, see fail picture below…

Skinny guys in fat pants

It makes anybody feel good to rock their skinny pantalones. This past year I was for the first time able to fit nicely into my “summer skinny pants”…in the fall and winter.  You see other than my nasty mothball sweat pants I have typically owned a couple of pairs that only fit me just right during the late spring and summer months.  This was due to the fact I was training hard on my bikes and eating more carefully (and usually a little hungry to boot which isn’t any fun).  The bottom line is that it took a lot of work.

Not anymore.  I have my studies at the Institute for Integrative Nutrition and my training at FDN (Functional Diagnostic Nutrition) as well as countless hours researching and learning about all things health and wellness to thank for this.  The biggest factors for me were diet, detoxification and learning how to exercise intelligently.  I can honestly say that it takes MUCH less work these days to slide into my guy flaco pants (I have two pair) and actually they fit better than ever.  How cool is that?

FM1

To be completely honest I am still in shock that I can keep my racing weight year round now without all the sacrifice and suffering.  It’s incredibly liberating and every week I chuckle as I get dressed and reach for the fifth hole (the last one) in my belt loop.  Dont get me wrong, it isn’t effortless but compared to what was required before its nothing.

The best part of this journey into my skinny pants is that I learned it isn’t necessary to be hungry all the time and I eat more fat (healthy fats like real butter, coconut oil, olive oil and clean animal fats) than I ever did before!  It does not require hunger to make this happen.  That’s a huge reason why fad diets NEVER work long term.

If you want me to help you dust off your skinny pants contact me and I’ll teach you how:)

Bart Thurman

Break-Free, Own Your Health

“FED UP” Movie Screening in Boulder

I will be going tonight, hope to see some of you there as well. Are you ready to break free?

Red Wagon Farm

Fed UpJoin us for a screening of FED UP

Sat, Nov 15 at 7pm
(doors open 6:30)

At Unitarian Universalist Church
5001 Pennsylvania Ave, Boulder

No Charge (donations accepted), Refreshments
For information call 303-494-0195 ext 3

About the Film
“Narrated by Katie Couric, FED UP blows the lid off everything we thought we knew about food and exercise, revealing a 30-year campaign by the food industry aided by the U.S. government to mislead and confuse the American public. Exposing the hidden
truths contributing to one of the largest health epidemics in history, the film follows a group of families battling to lead healthier lives and reveals why the conventional wisdom of exercise and eat right is not ringing true for millions of people struggling with diabetes, childhood obesity and other serious conditions. Including captivating interviews with the country’s leading experts, this vital information could change the way we eat forever.”

Sponsored…

View original post 37 more words

Are you waiting to be sick?

ccc_woman-tired-at-work-pf

There are literally millions of people in the world who are not seriously sick but at the same time are never seriously “well” either.  They all suffer things that keep them from ever functioning at 100% and these “things” prevent experiencing a full life. The sad truth is that most people just come to accept their suffering and rationalize it away blaming it on age or something else they cant control for example.  What they MUST realize is that they do have control! However because they do not understand this they go to the doctor and he/she prescribes a pill, potion, cream etc., and they just deal with it and see it as normal.  Trust me, its not. Some of these symptoms include:

  • Sweet cravings and roller coaster blood sugar levels
  • Digestive distress of all kinds (gas, bloating, diarrhea, constipation, etc)
  • Struggling to lose weight
  • Poor sleep quality
  • Low level, chronic background stress that never really goes away
  • Flat out high intensity stress/anxiety
  • Up and down energy levels including the afternoon crash
  • Skin issues

What many people don’t see is that these symptoms are anything but normal and instead are signs that your health is slowly declining and your body is malfunctioning.  They rarely tend to go away on their own and if left unchecked can lead to very serious health conditions farther down the road of life. This is because they are warning signs that something isn’t running right inside your body.  Your body is amazing and will do everything in its power to adapt and continue the fight but eventually you will break down if something doesn’t change.

Woman trying to sleep

Lets use an airplane analogy.  If the pilot see’s warning lights on the dashboard indicating there is an engine problem he is going to land and address the issue.  If he ignores the warning it isn’t hard to figure out what might happen.  Lets talk for a second about why you shouldnt ignore these symptoms:

  • Digestive problems.  Most people accept constipation, loose stool, bloating and gas as routine but they can lead to serious, deeper problems.  Everyone has heard by now how important gut health is, it truly is a place from which much of our health begins.
  • Low Libido & general fatigue.  Do you have a hard time just getting through the day? Do you crash all the time after lunch?  Is it extremely difficult to get out of bed most mornings? Is your sex drive non-existent much of the time? Again most folks see these things as rather normal and part of the aging process but they are important to address and correct in order to avoid more serious pitfalls.
  • Aches and pains.  Do you constantly have aches and pains in your joints/muscles?  This is very likely a sign of underlying inflammatory processes and might just be simply something your eating.
  • Weight problems.  Approximately 1/3 of Americans are obese and another 2/3 are overweight.  The health problems associated with being over weight are well documented.
  • Sleep problems.  Studies show that people who get fewer than 7 hours of sleep are at higher risk of death and have a harder time keeping the weight off.  Poor sleep is a sign of distress (physical, emotional, mental, etc).
  • Background chronic stress, depression, anxiety, brain fog.  We now know that cognitive & and mood disorders can be caused as least in part by inflammation inside the body.  Stress itself can increase internal inflammation.
  • Skin breakouts.  Most of the time skin issues can be traced back to whats going on internally.  Breakouts are another sign of underlying inflammation inside the body.

Hopefully the above symptoms are not something you deal with frequently but if they are there is good news.  I have read account after account of individuals who have suffered these problems as well as more serious conditions and everyone of them will tell you that there were a handful of “controllable” variables that played the largest role in their healing process.  I’m talking basic things here that just simply get taken for granted.  Things that we do not understand the power of so do not make them a priority in our lives:

  1. Exercise/movement.  We were born to move, it’s that simple.  The exciting thing is you don’t have to kill yourself at the gym to move.  Start by just finding any opportunity you can to move more.  When you do exercise keep it short (10-20 min) and include intense bursts of movement that really get your heart rate up no matter what kind of activity your engaged in. Research is showing that this type of exercise is much more effective than plodding along on the treadmill for an hour at a steady pace for example.
  2. Diet.  Eat more nutrient dense, real food.  If you give your body what it needs it will function at a higher level…the level is up to you.  Cut back on the processed, fake, sugary foods that are so abundant in our country. If it has more than 5 ingredients think about finding something else.
  3. Sleep.  Your body has to recover on a daily basis.  Deep tissue healing and recovery need to occur each night and it does not happen if you’re not sleeping.  Make sure your room is dark, take at least 30 min to wind down before going to bed, keep the gadgets and electronics out of the bedroom, don’t eat a large meal right before bedtime, and start a simple breathing/meditation practice before hitting the pillow.  Start by making sleep a priority, few do. There are many, many steps you can take to enjoy a more restful nights sleep.
  4. Manage/control stress.  Again a simple meditation practice can work wonders when it comes to stress like the 4-7-8 breathing technique (inhale four seconds, hold for 7 seconds, exhale for eight seconds, repeat for a total of 4 breath cycles twice daily at least).  Read books like, “The Power of Now” by Eckart Tolle which instruct on how to be more aware and conscious of what we are doing so we can stop negative behavior in its tracks.

Do you suffer with any of the above symptoms?  What have you tried? Please share these and any other thoughts in the comments section.

Bart Thurman

Break-Free, Own Your Health