AURA18
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*~ Feeling healthy & energetic ~*


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Start weight due - December 3
Week 1 Report due - December 11
Week 2 Report due - December 18
Week 3 Report due - December 25
Week 4 Report due - January 1
Week 5 Report due - January 8
Week 6 Report due - January 15
Week 7 Report due - January 22
Week 8 Report due - January 29
Week 9 Report due - February 5
Week 10 Report due - February 12
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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  • v 1CRAZYDOG
    ♥ -:¦:-*♥~.•*´¨ )♥~*-:¦:-*♥~.•*´¨ )♥~*-: -*♥-*
    Look closely beneath what your Mother shared from her heart with you, and you will see the acceptance, adoration and heroic sacrifices that were intended to help you thrive. Valerie Sheppard
    ♥ -:¦:-*♥~.•*´¨ )♥~*-:¦:-*♥~.•*´¨ )♥~*-: -*♥-*

    12 days ago
  • v 1CRAZYDOG
    ♥ -:¦:-*♥~.•*´¨ )♥~*-:¦:-*♥~.•*´¨ )♥~*-: -*♥-*
    Know that you can make a difference in the world by being true to yourself, and moving in the direction of your dreams. Judy Davis
    ♥ -:¦:-*♥~.•*´¨ )♥~*-:¦:-*♥~.•*´¨ )♥~*-: -*♥-*

    13 days ago
  • v 1CRAZYDOG
    ♥ -:¦:-*♥~.•*´¨ )♥~*-:¦:-*♥~.•*´¨ )♥~*-: -*♥-*
    Be a beacon of hope for others and peace and joy will be yours regardless of circumstances. Jeff Wuchich
    ♥ -:¦:-*♥~.•*´¨ )♥~*-:¦:-*♥~.•*´¨ )♥~*-: -*♥-*

    15 days ago
  • v 1CRAZYDOG
    ♥ -:¦:-*♥~.•*´¨ )♥~*-:¦:-*♥~.•*´¨ )♥~*-: -*♥-*
    Never underestimate the power of thoughtfulness. Julie Busha
    ♥ -:¦:-*♥~.•*´¨ )♥~*-:¦:-*♥~.•*´¨ )♥~*-: -*♥-*

    16 days ago
  • v OKBACK2MEAGAIN
    Welcome back to the Challenge Maribeth. I truly hope that WW is the program that works for you.
    16 days ago
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