Refuse to disconnect and diet

pexels-photo-305530.jpgIn VIVE Alchemy, we live every day as we are designed to breathe, listen, ask, look and move to nourish our hearts, minds, spirits and bodies as a Whole-Person.

*We refuse to disconnect ourselves in order to get results.
*We refuse to reduce ourselves to a body just to “feel good”.
*We refuse to ignore our emotions/control our emotions. We listen to how we feel.
*We refuse to be spoonfed fragmented information and fragmented truths. We ask questions.
*We refuse to be told who we are, how we feel how to think and what to do. Institutions and programs are not our God.
* We refuse to do another program or another formula that demands us to not think feel but just do. We are whole-people.
* We refuse to reduce life to a competition or to a game. We help others, we don’t compete with them.

VIVE Alchemy invites you to Give-Up being told what to do and how to live. You have a design that will flourish and give you the best results when you nourish it.

Physical, mental, emotional, spiritual, and relational health cannot fit into a program. Whole-Person health happens when you live each day to nourish (love) yourself and others.

If you’re tired of doing the same thing over and over and over and getting those results, then VIVE Alchemy is a space for you to rest and discover the way you are designed to get AMAZING results without trying to get results.

Whole-Person Health

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Unfortunately, we all have learned enough fragmented information from “experts” to make us quite ignorant about how we’re naturally designed to be healthy. In fact, we have repeatedly been sold a weight loss formula that has produced an epidemic of diet-related disease and sickness.

I want you to hear me say this, “You have been sold a broken health formula that has set you up to fail and then blamed and shamed you for its failure. This is not your fault”. You have simply trusted the “experts” and they have led you into a very profitable industry that keeps you on a weight loss treadmill, taking pills, drinking powders, eating crumbs, doing some very ridiculous workouts and feeding you massive amounts of misinformation.

We are now so tired and full of misinformation that we have no room for the truth that we already have everything we need to be healthy and that our health is in our hands, our hearts, our minds, our spirits, our relationships and our world. Yet, the mistake we keep being encouraged to make is trying to piece together our health instead of trying to live where we are and connect with the truth that lives inside of us, the neighbor and creature around us, the beauty that surrounds us and the love that flows through us to make us healthy and whole.

At Vive, we believe that health is not a result or destination and there’s no formula or program that can make us healthy. Rather, health is a living, breathing and organic process that cannot happen without community, care, connection, common sense, and practice. In fact, education, imagination, willingness, and memory are not only necessary for health but part of a synergistic and mysterious transformational process.

Learning where you can find real research is vital. Being willing to look for truth is the only way to restore trust in simple things like whole foods, walking, sunshine, sleep, love and truth. There are no hacks to health. When we remember how to nourish our whole-person with whole things, then we will restore our daily practice of health.

Yes, how we eat and exercise is reflected, connected and inspired by everything we are and believe. It is a spiritual practice as much as it is a mental, emotional, physical and relational practice. Our hearts, minds, spirits and bodies are mysteriously connected and our health/wholeness not only determines our relational health but is dependent on it. We are not designed to be changed from the outside-in. Instead, we are designed to be transformed from the inside-out. Wholeness/ Health does not start with eating and exercising but with truth and love that sets us free to remember who we are and how we are designed to be healthy.

Discover a new way to “do health” by rediscovering an old truth of how you are designed to be healthy. Vivealchemy.com

You really cannot change your metabolism.

pexels-photo-326559This is the best collective piece on metabolism with actual research studies attached. (excerpt from fitmole)

You are told that eating 6 meals per day will help stoke the metabolic fire

The theory behind this commonly used phrase is that if you eat 6 small meals per day, your metabolism will never slow down since you’re constantly supplying your “metabolic flame” with more fuel and you’ll be able to burn more fat throughout the day.

And this sounds incredibly sexy on paper, but it’s just that, a sexy sounding theory. It’s also a great marketing tool to help companies sell more food.

From a body composition standpoint, there is no difference between eating 6 smaller meals as opposed to 1-3 bigger meals.

…There’s nothing inherently wrong with eating 6 times per day, but there are no real benefits to it either.

Fasting will slow your metabolism down to a crawl

Continuing from my first point, fasting will not slow down your metabolism unless you take it to the extreme and do something crazy like fast for 1 week straight.

If you skip breakfast everyday and don’t eat until 2pm, you’re going to be just fine. Calm down. You could even go up to 72 hours without food as this study states and not damage your metabolism (I don’t recommend this, I’m simply trying to make a point that fasting won’t hurt you).

Your metabolism slows down as you age

Yes, your metabolism does slow down as you age, but the amount is minuscule and the only reason it does slow down is because you tend to lose a tiny bit of muscle mass as you age.

For example, a 60 year old man is never going to have as much muscle mass as a 25 year old man even if they follow the exact same workout and diet plans.

Older people also tend to carry more fat. So the best thing you can do to protect your metabolism as you age is to build a lean and muscular body and maintain it for the rest of your life.

So yes in this case, the saying “If you don’t use it, you lose it” really is true.

Don’t use your age as an excuse to let yourself go. There’s no reason why you can’t be old and still look f*&^)ing  incredible. As long as you continue to lift weights and eat right, your metabolism will be just fine.

Eating [insert magical food here] will boost your metabolism and burn fat

Okay people, it’s time to put on your common sense hats. If losing weight was simply a matter of eating “magical” foods like chili peppers, cinnamon, green tea, and unicorn blood then nobody would be fat.

It boggles my mind the amount of people who believe that eating specific foods is the secret behind weight loss.

Yes, there are studies showing foods like green tea and hot peppers increase your metabolic rate, but the amount is so ridiculously f&^%$ing little that eating these foods will never produce any noticeable results.

I’ve never heard of anyone who has successfully lost weight because they ate more chili peppers or drank more green tea. It’s absolute nonsense. There’s nothing wrong with eating these foods, but please don’t eat them for the sole sake of trying to lose weight.

Unicorn

Doing intense workouts (like intervals) boosts your metabolism and burns more calories after the workout

A lot of people these days are doing workouts that are focused around EPOC (excess post-exercise oxygen consumption) or the calories burned after the workout. Some workouts claim that it’s able to significantly boost your metabolism up to the point that you’ll be burning more calories post-workout than the actual workout itself.

And while this sounds great, the calories you burn post-workout aren’t as significant as you think.

In fact, a 2006 study done on EPOC concluded that the majority of calories burned when exercising are burned during the actual exercise itself. Things like high intensity interval training can boost EPOC a tiny bit more than traditional running, but the amount is nothing significant. This is why people are able to get results with slow, steady-state cardio – because the majority of the calories are burned during exercise.

Gaining muscle will shoot your metabolism though the roof

Muscle tissue is more metabolically active than fat tissue but the extra calories it takes to maintain muscle mass is nothing to write home about. For whatever reason, the media loves to say that gaining one pound of muscle will boost your metabolism by an extra 10-15 calories, with some going as high as 50 calories.

So if you gained an 20 pounds of muscle, your metabolism could technically increase by up to 1000 calories, meaning you would get to eat 1000 extra calories per day just to maintain your weight. Sounds awesome right?

Well… the truth is that gaining 1 pound of muscle will only increase your metabolism by approximately 5 calories. This is why gaining muscle in hopes of increasing your metabolism and losing fat isn’t the smartest thing to do.

Gain muscle to be strong and look awesome, not to boost your metabolism and lose fat.

You can’t lose weight because you have a slow metabolism

People who blame their metabolism are people who don’t even bother with tracking their food intake.

 

 

You can’t gain muscle because you have a fast metabolism

And it’s true – some guys (especially younger ones) have faster metabolisms, but more often than not, the real reason skinny guys can’t gain muscle is simply because they’re not eating enough consistently.

 

 

The gift of fear

IMG_1003Fear

We need it. It forces us to listen. It can keep us from danger and it can help us tell the truth. What do you fear? Ignore it, deny it, avoid it, run from it and it will control you. Fear is a window into the past and future. We can look through it and see what we have not acknowledged in the past and it helps us see what might shape our choices in the future. Our response to fear determines if we can live in the present as we are designed and just be. It is very important to discover what are our fears. So sit down, take a deep breath, listen and ask, “What do you fear?”. Fears cannot hurt us but how we respond to our fears can lead us into hopelessness or it can lead us to help, hope and healing.

How can we respond to fear? We can respond to our fear with truth. We can move to share our fears with others and we can receive the love and truth that we all need to live honestly with fear.

Our deepest fears of loneliness, rejection and not being loved can never be solved externally with money, fame, success, relationships, hard work or performance. Fears can only be answered with truth and love that flows in and out of our spirits. Fears are normal. What is not normal is acting like you don’t have fear or that you have a plan to control it. Fear cannot be controlled but it can be transformed by truth and love.

You are not designed to live in fear. You are designed to live “with” fear.

So you have big fears? Don’t we all! Remember that you also have truth and love that can do so much more than answer your fears, it can transform your fears and it can give you hope, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control.
We are not designed to fear fear. We are designed to have fear, listen to that fear and allow truth to answer that fear; and truth will always leads us back to the place that we know we are loved and we can love ourselves.

The foundation of health is rest

img_0964Health doesn’t start with food, weight-loss or exercise. There is no way that blueberries, burpees, miles, calories, points, strength, six-packs, bikini bodies, diets, programs, formulas or a system can deliver us, save us, satisfy our deep needs or answer our real fears. Health does not start with information, mindfulness, meditation or anything that we physically “do”. Health and wellness starts with us being who we are designed to be and being able to rest physically, mentally, emotionally, spiritually and relationally.

What we physically do reflects our internal reality. If we cannot physically rest, then we are not experiencing internal rest. Until we know who we are and how we are designed, then we will be unable to discover the rest that we are designed for. As a result, everything that we do will be a quest to get the love that we need to rest. Without the fullness of love, we will try to fill ourselves up with anything that “feels” good and we will be controlled by anything or anyone that promises rest.  Emptiness reduces us to be consumers and we will live consuming and trying to fill ourselves up with food, alcohol, exercise, sex, money, work, hobbies, experiences, relationships, drugs and whatever we can get our hands on, in order to find the only thing that can give us rest…love.

If you are tired of consuming and being consumed, and you want rest, then just say it. Be willing to tell the truth. Be willing to discover who we are and how we are designed to naturally and easily receive and give love and rest. When we are full of love, we will move in amazing ways to give ourselves and others the things we need to flourish. We will be healthy. We will be able to experience and enjoy ourselves, our lives, others, life’s gifts and our world. We will be creators of truth, beauty and goodness because we will be full of truth, beauty and goodness.

Discover how you are designed to Vive at vivealchemy.com and let’s start a new conversation about food, exercise, weight loss and health. Pick up my book The Alchemy of Human Design to find how you are designed to be full of love and rest.

When sitting is more important than squatting.

pexels-photo-88808What is the problem?

The average adult American woman eats only 15 grams of fiber a day while the average adult man consumes just under 19 grams per day.

The Institute of medicine recommends specific amounts of fiber depending on the age group:

  • Men under 50 – 38 grams
  • Women under 50- 25 grams
  • Men over 50- 30 grams
  • Women over 50- 21 grams

Why should we eat more fiber?

1. Have Healthier Gut Bacteria.

2. Lose Weight

3. Maintain a Healthier Weight Over Time.

4. Cut Your Type 2 Diabetes Risk.

5. Lower Your Odds of Heart Disease.

6. Reduce Your Risk of Certain Cancers.

7. Live Longer, Period.

8. Be more, well, regular.

9. Get an All-Natural Detox.

10. Have Healthier Bones

For tons of real research on fiber, check out Nutrition Facts.

What should we eat?

We are designed to eat a volume and variety of natural whole foods to saturate and satisfy the bodies need of nutrients to do the million of jobs it does every day. Slowly add more fiber to your diet to avoid bloating and to allow your body to slowly regulate the flow of all this new yummy fiber.

Eat Beans

One of the most perfect foods around are beans. They are not only a starch but rich in fiber and so many nutrients. Beans also have what’s called the second- meal effect and will keep you feeling full  for quite a while. One cup of beans will give you almost all or at least half of your daily fibers needs.

  1. Anasazi beans (24g)
  2. Navy beans (19.1g)
  3. Baby and large lima beans (13.2g)
  4. Great northern beans (12.4g)
  5. White (chickpeas) garbanzo beans (12.5g)
  6. Dark (chickpeas) garbanzo beans (12.5g)
  7. White beans (11.3)
  8. Black-eyed peas (8.2g)

 

Eat grains and bran

Grains, cereal and pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.3
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.5
Oat bran muffin 1 medium 5.2
Oatmeal, instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.6
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat 1 slice 1.9

Bran is one of the richest sources of dietary fiber, vitamin B6, and magnesium.

  1. Corn bran (60g)
  2. Wheat bran (24.8g)
  3. Rice bran (24.8g)
  4. Oat bran (14.5g)

 

Eat fruit

1: Passion Fruit

Fiber in 100g Per fruit (18g) Per cup (236g)
10.4g (42% DV) 1.9g (8% DV) 24.5g (98% DV)

2: Avocados

Fiber in 100g Per fruit (201g) Per cup, cubes (150g)
6.7g (27% DV) 13.5g (54% DV) 10.1g (40% DV)

3: Raspberries

Fiber in 100g Per 10 fruit (19g) Per cup (123g)
6.5g (26% DV) 1.2g (5% DV) 8g (32% DV)

4: Kumquats

Fiber in 100g Per fruit (19g) Per 2 fruit (38g)
6.5g (26% DV) 1.2g (5% DV) 2.4g (10% DV)

5: Guavas

Fiber in 100g Per fruit (55g) Per cup (165g)
5.4g (22% DV) 3g (12% DV) 8.9g (36% DV)

6: Blackberries

Fiber in 100g Per 1/2 cup (72g) Per cup (144g)
5.3g (21% DV) 3.8g (15% DV) 7.6g (30% DV)

7: Currants (Red and White)

Fiber in 100g Per 1/2 cup (56g) Per cup (112g)
4.3g (17% DV) 2.15g (9% DV) 4.8g (19% DV)

8: Pomegranates

Fiber in 100g Per fruit (282g) Per 1/2 cup (87g)
4g (16% DV) 11.3g (45% DV) 3.5g (14% DV)

9: Persimmons

Fiber in 100g Per fruit (168g) Per 1/2 fruit (84g)
3.6g (14% DV) 6g (24% DV) 3g (12% DV)

10: Pears

Fiber in 100g Per fruit (178g) Per cup, cubes (161g)
3.1g (12% DV) 5.5g (22% DV) 5g (20% DV)

11: Kiwi Fruit

Fiber in 100g Per fruit (69g) Per cup, slices (180g)
3g (12% DV) 2.1g (8% DV) 5.4g (22% DV)

12: Figs

Fiber in 100g Per large fig (64g) Per small fig (40g)
2.9g (12% DV) 1.9g (8% DV) 1.2g (5% DV)

13: Bananas

Fiber in 100g Per banana (118g) Per cup, sliced (150g)
2.6g (10% DV) 3.1g (12% DV) 3.9g (16% DV)

14: Apples

Fiber in 100g Per fruit (182g) Per cup, slices (109g)
2.4g (10% DV) 4.4g (18% DV) 2.6g (10% DV)

15: Blueberries

Fiber in 100g Per 50 berries (68g) Per cup (148g)
2.4g (10% DV) 1.6g (6% DV) 3.6g (14% DV)

16: Oranges

Fiber in 100g Per orange (131g) Per cup, sections (180g)
2.4g (10% DV) 3.1g (12% DV) 4.3g (17% DV)

17: Cherries

Fiber in 100g Per cherry (8g) Per cup (138g)
2.1g (8% DV) 0.2g (1% DV) 2.9g (12% DV)

18: Apricots

Fiber in 100g Per fruit (35g) Per cup, slices (165g)
2g (8% DV) 0.7g (3% DV) 3.3g (13% DV)

19: Strawberries

Fiber in 100g Per strawberry (18g) Per cup, sliced (166g)
2g (8% DV) 0.4g (2% DV) 3.3g (13% DV)

20: Tangerines

Fiber in 100g Per fruit (88g) Per cup, sections (195g)
1.8g (7% DV) 1.6g (6% DV) 3.5g (14% DV)

21: Nectarines

Fiber in 100g Per fruit (142g) Per cup, slices (143g)
1.7g (7% DV) 2.4g (10% DV) 2.4g (10% DV)

22: Papaya

Fiber in 100g Per small fruit (157g) Per cup, pieces (145g)
1.7g (7% DV) 2.7g (11% DV) 2.5g (10% DV)

23: Clementines

Fiber in 100g Per fruit (74g) Per 2 fruits (148g)
1.7g (7% DV) 1.3g (5% DV) 2.6g (10% DV)

24: Pink Grapefruit

Fiber in 100g Per 1/2 fruit (123g) Per cup, sections (230g)
1.6g (6% DV) 2g (8% DV) 3.7g (15% DV)

25: Mangoes

Fiber in 100g Per fruit (336g) Per cup, pieces (165g)
1.6g (6% DV) 5.4g (22% DV) 2.6g (10% DV)

26: Peaches

Fiber in 100g Per fruit (150g) Per cup, slices (154g)
1.5g (6% DV) 2.3g (9% DV) 2.3g (9% DV)

27: Pineapple

Fiber in 100g Per fruit (905g) Per cup, chunks (165g)
1.4g (6% DV) 12.7g (51% DV) 2.3g (9% DV)

28: Plums

Fiber in 100g Per fruit (66g) Per cup, sliced (165g)
1.4g (6% DV) 0.9g (4% DV) 2.3g (9% DV)

29: Lychee (Litchi)

Fiber in 100g Per fruit (10g) Per cup (190g)
1.3g (5% DV) 0.1g (0% DV) 2.5g (10% DV)

30: Cantaloupe Melon

Fiber in 100g Per melon (552g) Per cup, balls (177g)
0.9g (4% DV) 5g (20% DV) 1.6g (6% DV)

31: Grapes

Fiber in 100g Per grape (2g) Per cup (92g)
0.9g (4% DV) 0g (0% DV) 0.8g (3% DV)

32: Honeydew Melon

Fiber in 100g Per melon (1000g) Per cup, balls (177g)
0.8g (3% DV) 8g (32% DV) 1.4g (6% DV)

33: Watermelon

Fiber in 100g Per wedge (286g) Per cup, balls (154g)
0.4g (2% DV) 1.1g (4% DV) 0.6g (2% DV)

 

 

Eat Vegetables

Artichoke, boiled 1 medium 10.3
Green peas, boiled 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Brussels sprouts, boiled 1 cup 4.1
Sweet corn, boiled 1 cup 3.6
Potato, with skin, baked 1 small 2.9
Tomato paste, canned 1/4 cup 2.7
Carrot, raw 1 medium 1.7

 

Eat nuts and seeds: 1 cup of nuts equals the following fiber content

  1. Almonds (17.5g)
  2. Hazelnuts (12g)
  3. Pistachios (13g)
  4. Pecans (10g)
  5. Walnuts (9g)

Eat spices: 100g serving of these dried herbs include high amounts of dietary fiber:

  1. Cinnamon (52.1g)
  2. Savory (42.8)
  3. Basil (42.8g)
  4. Rosemary (41.6g)
  5. Sage (40.3g)
  6. Marjoram (40.3g)
  7. Dried oregano (40g)
  8. Fennel (39.8g)
  9. Caraway (38.0g)
  10. Paprika (37.4g)
  11. Thyme (37.0g)
  12. Cloves (34.2g)
  13. Chili powder (34.2g)
  14. Black pepper (26.5g)
  15. Cayenne pepper (26.5 grams)

 

It’s time for a change in how we “do” health.

img_1819In VIVE Alchemy, we live every day as we are designed to breathe, listen, ask, look and move to nourish our hearts, minds, spirits and bodies as a Whole-Person.

*We refuse to disconnect ourselves in order to get results.
*We refuse to reduce ourselves to a body just to “feel good”.
*We refuse to ignore our emotions/control our emotions. We listen to how we feel.
*We refuse to be spoonfed fragmented information and fragmented truths. We ask questions.
*We refuse to be told who we are, how we feel how to think and what to do. Institutions and programs are not God.
* We refuse to do another program or another formula that demands us to not think feel but just do. We are whole-people.
* We refuse to reduce life to a competition or to a game. We help others, we don’t compete with them.

VIVE Alchemy invites you to Give-Up being told what to do and how to live. You have a design that will flourish and give you the best results, when you nourish it.

Physical, mental, emotional, spiritual, and relational health cannot fit into a program. Whole-Person health happens when you live each day to nourish (love) yourself and others.

If you’re tired of doing the same thing over and over and over and getting those results, then VIVE Alchemy is a space for you to rest and discover the way you are designed to get AMAZING results without trying to get results.

Create the space to know yourself

Here’s the truth. We are either our worst enemy or our best friend. There is no gray area. If you cannot love and care for yourself in healthy and natural ways, then you will always give that same type of care away. For better or for worse, who you are and how you respond to your own needs will determine how feel, what you and do, where you go and how you experience your relationship with others.
If you want to change anything about yourself or your relationships, then ask yourself some questions.
Do I love myself?
Do I listen to myself?
Do I search for truth?
Does what I do reflect that I love myself?
Do I eat to love myself?
Do I expose myself to people and places that I can be true physically, mentally, emotionally, spiritually and relationally?
Does my life reflect a love myself?
Do you know yourself and do you accept yourself? I mean all of it, the good, the bad and the ugly. Do I give myself grace, mercy, forgiveness and love? Do I spend time with myself? Do I know what’s going on in my spirit, heart, mind and body?
Do I surround myself with people who are living honestly and are giving their time, talents and truths to love and encourage me?

Seriously, can you be alone with yourself? How can you give away the greatest gifts that live inside of you, if you don’t know what they are and you have not spent the the time to find them?

People don’t need your presents. They need your presence. They need your truth, your time and your talents. Love yourself with all your heart, soul and strength and that crazy stubborn love will overflow to your neighbor.