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Thursday, October 18, 2018

Health information can be confusing. Sparks gives us a place where we can take our time sorting it out. Time to listen to our bodies (what works and when to be careful).
ꟷ working on Food Plan this month ꟷ BLC38 week 7 - "Chill to Lose"
TracK and measure to identify foods causing health problems then eliminate.

Focus on nutrient-dense whole foods. Guidelines:
1. Carbs: above ground veggies {limit fruit to mixed berries & green bananas}
2. Natural fats ghee, avocado, coconut & olives {limit nuts and seeds}
3. Plant protein, omega fish 3x/week {limit meat, dairy, eggs and legumes}
4. Gradually eliminate sweeteners/sugar, grains, nightshades, refined oils and processed foods

Plan & monitor intake of 5 groups of essential nutrients:
Vital - my body can't make - provided by food and supplements
1. water
2. all vitamins - daily water-soluble C & B-complex and EOD fat-soluble ADEK2
3. minerals - calcium, potassiumK2, magnesium, sodium, selenium
4. amino acids - 9 tiny proteins
5. fatty acids - ALA and linoleic acid (LA)

“The natural healing force within each of us is the greatest force in getting well.” Hippocrates
Digestive - Wellness u.nu/7vgu u.nu/fya1 u.nu/28u4 u.nu/0akq
Prevent regain tips u.nu/-y45 u.nu/2hs0 Nutrition Tips u.nu/kw4b
ꟷ Get Back on TracK plan ꟷ
1. Acknowledge slip-up • Recommit to food plan
2. Draw a symbolic line (Flex muscles to fight cravings u.nu/5xgc )
3. Watch out for neg feelings. Continue to be Strong and Forgiving
4. Be Kind and learn from mistakes - say - Okay, it wasn't the best choice, but I'm learning.

Check basic plan & monitor: water /food /exercise /sleep.
emoticon Usually, not enough water and overeating because I'm thirsty.
emoticonSpark motivation with teams and nutrition books.
Currently reading Eat Rich, Live Long by Ivor Cummins and Jeffrey Gerber bit.ly/2yn3wMP
RadioTalk u.nu/371n Review tomdoorley.com/the-truth
Stop taking myself so seriously - Spark article u.nu/3ozv
"4 Steps to Accepting Change: Letting Your Health Dictate Your Diet" u.nu/61xp .

Sabotaging Thought - I keep making unhealthy choices. I want to give-up and keep eating.
Response - Acknowledge choice and keep working on healthy alternatives. I haven't given-up in 4 years and I can get past this bump in the road.
Tracking Reveals Truth
"Forget big change, start with a tiny habit: BJ Fogg at TEDx youtube.com/watch?v=AdKU
Earning green dots emoticonfor repeating healthy behaviors: water, veggies, tracking, ST, walking outdoors, meditation & rejuvenating sleep.
emoticon emoticon emoticon emoticon emoticon emoticon emoticon www.startyourdiet.com
Dot Calendar data:18 months (550 days)
~ Discovering strengths and weaknesses
1) Red-25; Yellow-25; Green-50% Get more green days in 2019!
2) Day with most Green-M; Yellows-F; Reds- Sat.
Mondays are green, I stick to my plan. Relaxing healthy behaviors by Friday.
Focus on weekends. Watch-out! emoticon Beware of impulse buys & eating unplanned food
Processed foods - feel powerless vs Healthy foods - feel Strong

~ Day by Day ~
You can do it, I know you can,
I trust and believe in your plan.
It has been processed in your mind,
The ideal path, you shall find.

It's clear that you have what it takes,
You simply won't need any brakes.
Since you have so much passion inside,
This dream of yours will be a special ride.

You can do it, I know you can,
I'm your first and biggest fan.
One more thing I'd like to say,
Enjoy the journey - day by day ~ Anita
emoticonfor visiting SparkFriends
emoticon Everyone
I think the new Australia food pyramid is the way people use to eat
~ before grocery stores got full of C.R.A.P - all about choices
enlarge u.nu/-tvd
New Australian food pyramid u.nu/e1o4
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Member Comments About This Blog Post
  • LIONESS627
    What an amazing plan you’ve set for yourself. Very well thought out.
    378 days ago
    emoticon emoticon emoticon
    378 days ago
  • OLA165
    You are awesome. Thank you for this info.
    378 days ago
    Thank you for all the great links of information. Love the flex your muscles to reduce cravings info. I need to look further into the inflammation and fodmaps. emoticon emoticon Great affirmation, "Trust the process. Eat clean, work out consistently, make healthy choices, believe in yourself,and be patient.". Just love that. emoticon emoticon emoticon emoticon
    380 days ago
    Great Plan! emoticon emoticon emoticon for sharing!
    emoticon emoticon
    388 days ago
    Good Plan!
    397 days ago
    Great plan! Keep up the good work and keep coming back. Together we can do what we cannot do alone!
    398 days ago
    I'm in the same place and trying to come up with a similar plan. My doctor insists that I get serious!
    399 days ago
    Thanks for the links you shared! Appreciate it.
    399 days ago
    And, while re-entering my post, I neglected the most important thing I wished to share!

    Do be kind to yourself. And, mistakes? Mistakes are just that a missed take. Mistakes can be our greatest teachers. Embrace them.

    emoticon emoticon

    And, as always, emoticon for sharing links to the resources that are supporting your process.
    399 days ago
    I am so impressed with your plan and commitment to bettering your health.
    (I noticed you are eliminating night shade plants) .... emoticon I used to slip
    a slice of red bell pepper in my green drinks and stopped ... Have to admit I can't remember
    the exact reason why ... I will check out the links and thanks for sharing those. Also, as you
    said "Tracking reveals truth." ... (when we track, even things that are not the best choice, then
    we can find foods we can or should eliminate and make a wiser choice) ... Thanks for this blog
    which I find great.... emoticon
    399 days ago
    Gotta do the hard work
    399 days ago
    What a beautifully thorough and thought out plan. emoticon

    I especially like the thoughts shared in - The Get Back on Track plan - . And the image from Lifehack is great.

    Tracking does reveal truth. We are dynamic beings. Adjustments are needed from time to time. We make the adjustments. We learn. We grow wiser.

    Keep up the good work! emoticon emoticon

    399 days ago

    Comment edited on: 10/18/2018 12:04:13 PM
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.