Mindset Shift! Citrus Diet

Have you ever tried the Citrus Diet?

After trying (and failing to release much excess weight on the Bone Broth Diet), I switched to eating only citrus fruits for 7 days. (Thanks to reading an email from raw vegan health coach, Life Regenerator, Dan McDonald!)

I ate only grapefruit, oranges, and tangerines for 7 days, and drank water with limes and lemons, along with one or two cups of herb tea each day. And what were my results?

Raw fruit: Florida grapefruit, Florida orange, and Cuties tangerines

I released 6 pounds! The easiest weight loss I have experienced in a long time.

As for the mindset shift, I believe once you make up your mind to do something (like lose weight), you will focus on it to breathe, eat, and sleep your goal! Haha! Yes, and you will find ways to make it fun!

Now, here’s the best part – my BRAIN functioned better, plus I saw and felt differences in my skin!

  • Less moody
  • More clarity
  • Got more stuff done
  • Felt a renewed sense of purpose
  • Felt motivated
  • Moles dried up and fell off my body
  • Face cleared up
  • Felt more vitality

Overall now, I really feel aWEsOMe and vibrant! And I want to continue eating this way!

Fruit bowl. My meal of raw grapefruit, orange, and tangerines (and Puradyme digestive enzymes).

I don’t know how long I will continue, but as I begin to add in things like raw vegetables (first, celery and avocado with Mrs. Dash as a seasoning, and later, salads with no dressing), I will document what happens and post it here.

Stay tuned!

Your diet: Crushing it!

Diets. Crushing it!

I have been crushing it in the IT, BA world! But what about when it comes to my diet? I may not yo-yo diet, but I have observed that my diet changes based on certain cycles, whether it be due to the weather, change of seasons, or other environmental factors. Yet, I suffer from a loss of self esteem because I lack some level of self control. Ugh! Does this happen to you?

Parts integration

Well, now, I’m thinking that it is all about parts integration—as I want to live from the WHOLE of me! It’s not simply a matter of calories in, calories out, as it is becoming increasingly clear that one can’t exercise away the effects of poor quality food. Junk in, junk on the tummy, hips, and thighs is more like it.

It’s hard not to notice that vast numbers of people have gained weight over the last 70 years since eating more man-made and processed foods. Simply by changing the food choices we make to eating whole, seasonal, organic foods can begin to settle our hormone levels.

Hormones and weight loss

Ghrelin, Insulin, and Leptin are 3 hunger hormones that cause us to want certain foods.

Look up True North, as they suggest eating from the whole plant. They propose we eat foods without sugar, oil, or salt.

Look up Brightline eating also, as they are proponents of not eating sugar and grain flour.

Hormones such as, cortisol, ghrelin, IGF-1 (a growth factor similar to insulin), insulin, leptin, and thyroid hormones can be causes of why we gain or lose short-term weight and why keeping our weight balanced can be difficult.

  1. Researchers at Cornell University studied three groups of people, where each group consumed 1,800 calories per day, but at different levels of hormonal helpfulness. The most hormonally helpful group lost 86.5 percent more body fat than the least helpful group.

Energy expenditure

When McDonalds first put in a drive thru they did 70 percent of their business through it. People didn’t want to expend the energy to park the car and walk into the restaurant.

It’s going to take more energy to plan your meals for the week, go grocery shopping and prepare your food for the week, but it’s nearly half of the battle. I’m up for the challenge, what about you?

UPDATE November 25, 2020

When the number goes up (on my scale), I look back on my food choices in the log, and the step counter, and look for the trend. Usually, I see I’ve been pushing myself too much and put myself under stress (think inflammatory response). When I just follow my weight loss program and relax, allowing some small rewards, I see the numbers go down. This has been a huge awareness for me! I am down 15 pounds now!

Self Sabotage

Sabotage – yes, the sabatour takes over when we set the bar of our expectations too high. Say we win an award. We’ll always feel the need to reach that pinnacle again. And what happens when we do our best but not reach that height again? We suffer esteem loss!

That leads us to do something no other animal does, adaptive self destruction. We set ourselves up for procrastination so we don’t let down all the people who told us, we’re smart, just do it.

We don’t want to fail, or appear average, so we don’t even try. Food is not like drugs to a drug addict, or alcohol to an alchoholic though, somewhat as it lights up the same dopamine centers of the brain, but not with the same intensity. A B player with food can be healthy. It’s the C and D players who see their health decline.

Cram circuit

You see, there is this physiological thing in us called a Cram circuit (or cram factor). It’s what happens when there is rich food around—we will cram it in even after we have eaten past our full point, because our ancient ancestors were hunter gatherers. And most of us know that story. Hunter gatherers only ate meat once every 3 weeks or so. So, this is in our nature.

Special breakfast: Fried green tomatoes eggs benedict

Breaking the cycle

When we try to change our behaviors toward eating, we may get cravings.

The act of “craving” is a classicly conditioned response / Compensatory response to cramming food at the same time every night, just as someone can overdose from same amount of drugs as before but during different conditions. Think of the Segal rats heroin clinical study of the 1980s. Your body is expecting the rich food, so that’s why you eat the butter, peanut butter or chocolate vs carrots or celery.

As I wrote in, Take It Upon Yourself to Live a Wholly Vibrant Life, my mom had this happen to her at 4pm everyday in the insurance agency when her boss would have a coke. Her boss began buying mom a coke and everyday for several months they would have a coke at 4 in the afternoon. When mom quit the agency she said for a week or more she craved a coke at 4pm and the cravings got worse before they reduced. Now we know it was because her body had built up a conditioned response and when she didn’t fulfill it (meet it’s expectation) it fought harder – the extinction burst.

If you get through that and get to extinction (of the habit) at some point in the future you will experience a spontaneous recovery (think Ivan Pavlov’s dog and bell study response) without any environmental cue at all, you’ll want to eat the rich food again. Just like a smoker that typically goes through the extinction burst 8 times before they finally beat their cigarette addiction.
You shouldn’t feel one moment of shame or embarrassment for experiencing this normal cycle response when dieting.

Want to beat the cycle of yo-you dieting with me?

Celebrate together

A friend of ours was able to get her insulin under control by changing her diet, and adhering to the South Beach Diet.

I have been doing intermittent fasting and incorporating bone broth into my day with smoothies from the Green Smoothie Girl (I have been doing their Fast Flash 3 Day modified fast the last couple of months.)

I am a big believer in measuring as much as we can for ourselves: To reach my weight loss goal, I measure my waist each morning.

Fasting actually gave me some additional unplanned benefits of:

  • Reducing puffiness/inflammation
  • Allowed me to do something together with my daughter (who lives out of state) to feel close during COVID-19
  • Allowed autophagy in my body to heal a couple minor issues

Autophagy is the natural, regulated mechanism of the cell that removes unnecessary or disfunctional components. It allows the orderly degradation and recycling of cellular components. Three forms of autophagy are commonly described: macroautophagy, microautophagy, and chaperone-mediated autophagy.

My current plan

  • Eat small portions, about 5 times in 8 hours, or when really hungry
  • Water only until 10am M-F
  • Then fruit, or 100-150 cal breakfast/protein shake or bar
  • Noon: 200 cal meal or snack
  • 3pm: 200-300 cal meal or snack
  • Dinner before 6-7pm – no night time snacking! Period. Use only non-food activities to curb urge to snack (acupressure, Activ5, dance, make wire wrap jewelry, write, game, etc)

Snacking at night put 4 or 5 inches on my waist in 3 months!

Would you like more articles like this? Or join a group where we could be accountable to each other? Comment and let me know.

Would you like to try fasting with me?

Be the best version of who you want to be and let us promote you!

A bit about us

After 13 years, my newest book, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format). Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

As a (mind, body, spirit, and soul) holistic health researcher, I can point you to life-enhancing alternative health methods too! So, if you’ve beat a chronic health challenge by alternative, integrative, or other natural remedy I’d love to hear about it. Send me an email and keep in touch.

My award-winning artist husband and I help small business owners, movement makers, and entrepreneurs to identify the highest vibrational words to craft the content to reach their ideal clients in fun, engaging, and mindful ways, while raising our collective consciousness! Reach out to me if you need a branding boost, or a design reboot, to attract your dream clients and you back in charge of YOUR well-being.

You can hire us to promote your book, band, business, or services here: https://www.facebook.com/MurreyMakers-103294764612382/

Follow me on Twitter at: TakeOnYourself

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Whatever works – Fascia Blasting

Ashley Black’s Fascia Blasting Products

First, I have been fascia blasting for a little over two weeks as of this writing. (Stay tuned for updates.)

For those who have read my blogs for any length of time, or my books, (in particular, Take It Upon Yourself to Live a Wholly Vibrant Life!) you know that I say do whatever works for you (no matter what others tell you. And I apply that philosophy not only to food, but exercise, spirituality, relationships, and so on. If it works for you, why let the judgments of others cause you a moment of angst?

Why the negativity?

I’ve had two female friends tell me they “heard” negative stuff about fascia blasting when I mentioned I was doing it. I didn’t answer either of them. I love blasting and have seen and felt results in only two weeks!!! (Pics to come later).

I don’t even know why I mentioned it to either gal though, because this was just something I was drawn to do during a very emotional time–not as something to blog about.

I am in a private Facebook group (FasciaBlasters for Women) about fascia blasting and I realize people can misuse these devices, as well, some people with certain limitations and issues shouldn’t use them. But one needs to read Ashley’s book and use good sense. I am learning so much in the group about how to use these products. It’s very encouraging!

Emotional ease & focus

Mostly, blasting has helped me focus on my body and ease me through the grief process of losing my dad a few weeks ago.

You see, my dad passed away unexpectedly and as though that wasn’t bad enough, I am his sole heir and administrator of his estate.

After only recently completing my book, I knew from writing it that I didn’t want to fall into depression. And one way to stay upbeat while going through a life change is to exercise. But, that’s a weak area for me.

So, I ordered something new (Ashley’s fascia blaster kit) to help myself, and potentially help ease my husband’s back pain (from overuse at work).

Photo credit: https://www.ashleyblackguru.com

Thanks to Ashley

I didn’t notice much the first few days on my skin (except some bruising as the book says can occur) after blasting, but I did feel more energized and positive, and my husband said his back tension eased after I worked on his back the first day! So, I kept on using it.

Within two weeks, my skin on my arms, legs, and abdomen was noticeably smoother and less cellulite “bumpy” looking. I didn’t take “before” pictures, because I really didn’t expect to write about this, since it is sooo personal.

You can learn more about fascia blasting here.

I am so thankful for Ashley Black, her informative book, and fascia blasting products! #HatersGonnaHate #LetThem #Winning ❤️🦋🌀😉

About “Being Supportive”

p.s. The two friends are both in health fields. One is an aesthetician and the other is a personal trainer who sells Yamuna products and training. I have supported both in the past and was disheartened that they had to talk negatively to me about blasting. 🤯🤭

UPDATE 16-Apr-2020: You can get your fascia blaster here:

https://www.ashleyblackguru.com/?rfsn=4010015.a4ba8e

 #holistichealth #HolisticHealthInFlorida

A bit about me:

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon.

Plus, the brand new book that’s been in the making for 13 years, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format).

Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

 

Follow me on Twitter at: TakeOnYourself

Immune health is interconnected

The gut health and chronic dis-ease connection

More is coming to light about the way our guts are related to the health of our immune systems. It’s becoming increasingly important for us to learn how to assist our body’s innate immunity, to benefit from good health.

Our gut (our intestines that make up the microbiome) has quickly become one of the most interesting and engaging topics in medicine. Researchers are exploring the powerful interconnection between human health and the vast ecosystem of bacteria, fungi, protozoa, and viruses living quietly inside. When this ecosystem is out of balance, it can set one up to experience chronic diseases. Such dis-ease might include: auto-immune issues, diabetes, heart disease, mood disorders, and obesity.

Immune health is interconnected with our gut
Immune health is interconnected with our gut

Scientific research now shows that people who have a more diverse gut microbiome have stronger immune systems. When we lack microbial diversity, our immune system suffers. As our immune systems weaken, chronic dis-eases like: autism, insulin resistance, colorectal cancer, Crohn’s disease, ulcerative colitis, celiac disease, multiple sclerosis, polycystic ovary syndrome (PCOS), and more can set in.

Full article here.

We need to focus on how we can support and maintain our immune system, aid and encourage healthy blood pressure, help protect cholesterol levels, and get deep and restful sleep, etc.  

Encourage learning

ALL wellness practitioners and companies need to assist us in our health journeys. And we all need to encourage each other appropriately and positively to implement healthy habits.

Innate immunity 

Innate immunity refers to nonspecific defense mechanisms that come into play immediately or within hours of an antigen’s appearance in the body. These mechanisms include physical barriers such as skin, chemicals in the blood, and immune system cells that attack foreign cells in the body. The innate immune response is activated by chemical properties of the antigen. Courtesy of:

http://www.biology.arizona.edu/immunology/tutorials/immunology/page3.html

Cancer

In a research study of about 78,000 men and women without any previous history of cancer or diabetes, a significant number of those who consumed high amounts of sugar over a 7 year timeframe developed pancreatic cancer. The study research stated, “The consumption of added sugar, soft drinks and sweetened fruit soups or stewed fruit was positively associated with the risk of pancreatic cancer.”

Studies show cancer cells rely on sugar to function. Thus, your cancer risk goes up when you consume sugar. The mitochondria of cancer cells thrive on sugar and don’t burn other fuel as effectively.

Diabetes

Foods such as: cinnamon, gymnema sylvestre, and turmeric are especially helpful as anti-diabetic agents. Thus, it may be prudent to add these foods to your diet often.

Obesity

Our brain, gut, and hormones think we need to store more fat than we need. Obese people have an elevated “set-point weight”, otherwise known as hormonal dysregulation. This means that our body thinks we need more food, yet we have too much.

An overweight person can get a fecal implant from a thin person and become thin, by resetting their weight set-point.

Hormonally helpful foods can ease the body to reduce its set-point weight. A microbiome test can provide results to include a list of these foods.

#holistichealth #HolisticHealthInFlorida

A bit about me:

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon.

Plus, the brand new book that’s been in the making for 13 years, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format).

Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself

Intermittent fasting

Intermittent fasting

Also called IF, intermittent fasting can be done a number of different ways. For me, the easiest and most effective way has been to skip dinner every other day, yes, even on weekends.

When I skip dinner every other day, it puts me into a mindset whereby it is routine. Even if a family visit or other event pops up on one of my fasting days, I can eat a light vegetable salad or soup, if saying, “Thanks, I’ve already eaten” doesn’t work. The next day I eat normally. And then the next day, I fast. I don’t sabotage myself by thinking because I had veggies on my fasting day I should quit. No! I simply remind myself that I am fasting every other day and keep on with it. I exercise my faith in fasting, and my faith in myself.

Exercising Faith

Exercising Faith

Fasting is an exercise of Faith

Personally, fasting is a means to exercise my faith that all things are working out for me. That the Universe and Omniscience has my back. That another meal will follow on another day. That I don’t need to struggle or worry.

In this way, faith really IS a substance. My inner fortitude and power to easily give up a meal.

Detox

While I fast, I drink more water, sometimes with lemon and ginger juice in it (about 1 ounce of lemon and ginger juice that I freshly juice to 8 ounces of distilled water).

Weight loss

For women over the age of 50, losing weight takes even more focus and knowledge. Ways to enhance your awareness of what and how much you eat can include keeping a food diary. And it’s not just about counting calories, though that’s not a bad idea.

I’ve been tracking my food intake and calories for over 500 days on Lose It! app. 😉 But, I write everything down again on paper for my doctor.

Unfortunately my body did NOT respond to the Nothing til 4pm version of intermittent fasting. For it to work for me, I must skip dinner every other night! 

I feel that detoxifying and supplementing, plus writing down my food, activity, bathroom habits, how well / how much I slept each night and such have given me a newfound awareness and level of accountability. Dr. Michele muscle tests me for metals (that I had to detox from), as well as what nutrients I was missing, so I know what and how much supplements to take. So far, working with her has helped me lose more weight than merely counting my calories. ❤️

Hormones

Intermittent fasting research studies show it increased cellular repair, helps heal our guts, and decreases inflammation.

Fasting affects our hormones, such as:

Dopamine–improves cognitive ability.

Ghrelin–the hunger hormone can be better controlled.

Leptin–our resistance to this can be less, so we can release excess weight.

Previous posts

I have written previously about juice fasting. And I’ve included links to those posts below:

https://sheilamurrey.net/2013/04/13/health-benefits-of-raw-juice-fasting-or-feasting/

https://sheilamurrey.net/2015/07/11/fasting-again-more-insights-and-synchronicities/

https://sheilamurrey.net/2013/03/10/spiritual-insights-during-40-day-juice-fast/

https://beingwhollyvibrant.wordpress.com/2019/01/12/sacred-science-herbal-detox/

You can do this!

Continue to explore other ways to IF and be sure to comment!

Many blessings to you in ALL ways.

#holistichealth #HolisticHealthInFlorida

On the lighter side

Check out this original song, Butterside Down. It’s one of my favorites, written by my husband and performed and recorded in a Nashville, TN studio. https://feedbands.com/chevyfordband/dogma/buttersidedown

A bit about me:

An Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon.

Plus, the brand new book that’s been in the making for 13 years, Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format).

Buy it here: https://beingwhollyvibrant.wordpress.com/2018/09/12/book-launch-take-it-upon-yourself-to-live-a-wholly-vibrant-life/

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.

Follow me on Twitter at: TakeOnYourself