AURA18
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*~ Feeling healthy & energetic ~*


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Changing the way I think about food :
~ ~ Essential nutrients are fuel for my healthy body.
Food is not entertainment, love, hugs and does NOT reduce stress.
~ WI record plan /monitor LCHF, 8+ water, cardio ST
Spring 10 weeks March 5 to May 15
BLC40 May 7th - July 31
~~~~~~~~ Top 10 Goals 2019~~~~~~~~
1. Optimal health and prevention for independent self-care
2. Strong visible muscles and feel confident in any situation
3. Learning new healthcare skills, cognitive behavioral techniques
4. Identify root of the problem - then heal and move on
5. Slips okay! one food item - back to plan & monitor
6. Peaceful relationship with food
7. Limit cravings and sabotaging thoughts
8. Feels good to complete small goals and Smile @ reflection!
9. No fear of regain after reaching goal
10. Say "no" once while shopping -
- - - instead of "no" multiple times at home
~~~ 2019 Plan ~~~
Whole foods: leafy greens; natural fats: avocado, coconut, olives; plant protein and quality fish, meat & eggs. (gradually eliminating: sugar /grains /nightshades /dairy etc.).
~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Eat when hungry, until satisfied - it’s that simple (PRN measure & track - LC/MP/HF). Focus on 39 essential nutrients: water, amino acids, fatty acids, vitamins & minerals.
~~~~~~~~~~~
"The power of community to create health is far greater than any physician, clinic or hospital." ~ Mark Hyman
~~~~~~~~~~~~~~~~~~~~
Ongoing Inspiration Teams and Health Information
Book collection: Linda Spangle: 100 Days; Friends with Scale; Life is Hard - Food is Easy; Beck Solutions; Diabetes Code, J.Fung; Plant Paradox, S. Gundry; Paleo AIP, S. Ballantyne; Keto, M. Emmerich; Thyroid, A. Myers; Hashimoto's, I. Wentz; Eat To Live, J. Fuhrman; SP Intuitive Eating; Elimination Diet, Maggie Moon, Keto Diet by Leanne Vogel

Reading is meditation and main distraction from eating unplanned food. ~get rid of what puts you at risk for giving in and overeating. write down craving in Magic NoteBook * imagine eating then Let -it- Go!

"Be faithful in small things because it is in them your strength lies." --- Mother Teresa "All truly great thoughts are conceived while walking."--- Nietzche

When I want to reduce - *Commit* to plan (consistency counts). Several days leeway ***Recommit***. It’s getting easier by working on healthy behaviors. Trust intuition * Listen to Body * Metabolic Flexibility (burn stored fat and utilized nutrients- high-quality proteins omega3 fish and nutrient pack liver. Dietary fiber in plants, green bananas and sweet potatoes.

“The capacity to learn is a gift; The ability to learn is a skill; The willingness to learn is a choice.” ~B.Herbert
"It doesn't require as much effort to maintain weight as it does to lose it, if I learn skills along the way." ~J. Beck
~~~~~~~~~~~~~~
Eat Instinctively - when hungry ~ Stop -satisfied. Store leftovers safely for another day. Recognize true hunger signals in the throat. Growling in my stomach is relieved with water
Back-up plan - up 5# Evaluate: Planning, Tracking, Water, Hungry? Sleepy & Stress hormones
Special event & Holidays: stay on plan & balance a few minor splurges with more activity

“You may not control all the events that happen to you, but you can decide not to be reduced by them. Try to be a rainbow in someone’s cloud. Do not complain. Make every effort to change things you do not like. If you cannot make a change, change the way you have been thinking. You might find a new solution.”
~ Maya Angelou, Letter to My Daughter

"Happiness is when what you think, what you say, and what you do are in harmony." Mahatma Gandhi.

"Nothing is personal – ever. You are not responsible for other people’s reactions. Their reactions are their own life’s work. You are responsible for taking care of yourself ". . . Elise Bowerman
The older I get, the more I realize the importance of walking away
from people and situations, which threaten my peace of mind,
my self-respect, values, & self-worth.

Mantra: Om Sarvatva Namah “I open my individuality to its true universality, the wholeness of cosmic awareness.” As we connect with our essence, we are revitalized, restored, and renewed.

☺ Never give up ☺

☺Never lose hope ☺

☺ Always have faith ☺

☺ It allows you to cope ☺

☺ Trying times will pass ☺

☺ As they always do ☺

☺ Just have patience ☺

☺ Your dreams will come true ☺

☺ So put on a smile ☺

☺You'll live through your pain ☺

☺ Know it will pass ☺

☺ And strength you will gain ☺


Member Since: 6/10/2007

Fitness Minutes: 111,850

My Goals:
current 165 next goal range 160.5 +/-3% (155.7 - 165.3)
Reduced 80+ during 2016
Lean body mass est. 100 protein 25-40g/day
~~~~~~~~~~~~
Word for 2019 - Tenacity
"Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity." ~ Louis Pasteur

"The most difficult thing is the decision to act, the rest is merely tenacity. You can act to change and control your life; and the procedure, the process is its own reward." ~ Amelia Earhart

"Patience and tenacity are worth more than twice their weight of cleverness."~ Thomas Huxley


My Program:
1) Whole foods LCHF reduces cravings (plant protein and omega3 - fish)
2) Back-up plan (limit animal protein 2-3x/week 10-15g)
- monitor carefully, increase water to improve digestion & release fluid retention
Long-term: modify plan for more carbohydrates & maintain healthy range

5Ws of Wellness
1) Weigh-in daily
2) Water count 8+
3) Watching what I eat (Whole foods, LC/MP/HF)
4) Waking outdoors (improves meditation & sleep)
5) Work-out daily - combo: muscle strengthening, cardio & functional activity



Personal Information:
It never gets easier ~ I just get better *** If hunger is not the problem...then eating is not the solution ***
"Focus on actions & behaviors - not the number on scale" ~ Linda Spangle's 100 Days Team

~We enjoy hiking, exploring small towns and cooking together.
Home Central MN * also : Quad Cites & Ames, IA & Denver, CO 1980s FunTimes


Other Information:
“Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future.” “All great changes are preceded by chaos.” Deepak Chopra

ST before cardio = workout energy efficiency: body uses stored fat as fuel for exercise -- in order to do this, I must burn off glycogen stores first. Weight-training typically uses glycogen as fuel. Some days I do heavy weights with only six to eight reps, and the other days I do light weights with 22 reps




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