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8/24/18 10:40 A

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~~ Put it into action ~ Days 91-10 ~ Create maintenance ~~
91. Obesity is a condition u.nu/ebqn It's up to me u.nu/hjog
92. Accept the solution u.nu/demq How not to maintain u.nu/ztgs
93. 20-year plan u.nu/fz0y How to eat right u.nu/3j1i
94. 3-columns of weight loss u.nu/ukt8 Don't say these things u.nu/l4xp
95. Set your intentions u.nu/p1nc No Birthday Cake u.nu/0nfa
96. What will it take? u.nu/39wq Pull yourself back-up u.nu/yu3p
97. Use what works u.nu/xh3m Music therapy u.nu/py-v
98. New Year's resolution u.nu/t54w Instant self-esteem u.nu/o41w
99. It's not in here u.nu/chls Do the work u.nu/hxji
100.This is how I live u.nu/buso Weight Loss Joy u.nu/jrb9

Edited by: AURA18 at: 12/19/2018 (09:55)
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8/16/18 8:36 P

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81. Unhook the chains u.nu/9hd- Problem or predicament u.nu/4-7e
82. Last straw eating u.nu/78rd Whose problem is it? u.nu/6xse
83. No more derivation u.nu/d9bl No one takes care of me u.nu/bikz
84. Expectation square u.nu/84ri Body memories u.nu/pohd
85. Let it go! u.nu/5yzk Dealing with grief u.nu/x1gt
86. Minimize the damage u.nu/onyz Talk to the bear u.nu/2pfu
87. Old Habits u.nu/qk7y Allow a grace period u.nu/g8je
88. I do care! u.nu/b9si Junk in the backyard u.nu/5aeu
89. At my Best! u.nu/3ypl I'm so angry u.nu/syzb
90. Live as if u.nu/7yg9 Bitterness and resentment u.nu/r5o1

Edited by: AURA18 at: 12/16/2018 (16:58)
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8/16/18 8:30 A

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Long-term success ~ Days 81-90 ~ Deal with emotional challenges
Put it into action ~ Days 91-10 ~ Create maintenance

Motivation bit.ly/2RsjSLK
8 Simple Ways to Eat More Mindfully bit.ly/2L8OYFT bit.ly/2C20QX8
bit.ly/2AAvzsA Target Muscles bit.ly/2FRO15W
Master Body-weight Moves to Start Building Strength bit.ly/2raemlk
More Motivation| SP bit.ly/2QojH7U

Edited by: AURA18 at: 12/12/2018 (21:13)
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8/15/18 11:14 A

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Day 53 - Taking Care of Needs and saving Days 52 - 57 for next round!
Priority reading Obesity & Diabetes Code (library books that I may purchase later when I want motivation to keep fasting and stay away from fructose)
Also I want to stop giving-into summer time sugary/starchy cravings and bought Plant Paradox Cookbook for reinforcements. Dr. Gundry's plan works well when I stick to Shopping List! u.nu/5csk u.nu/dpq0
u.nu/b2gp

I'll probably save more days for next round. I get more emotional when I am eating too much sugar and can't handle any cravings and think about eating while fasting. Athough I am better at fasting during cooler months so this may be temporary heat related craving wave emoticon

Edited by: AURA18 at: 8/22/2018 (22:20)
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8/14/18 9:00 P

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Day 58 Grieving progress – healthy way of eating to maintain weight.
I miss eating without thinking about how it will affect my scale. For example: Pizza delivery, my dog barks several times a week at neighbors fulfilling their cravings. WoW it's been 4 years and I can have pizza anytime with one in my freezer in case of emergency. That pizza is 4 years old emoticon that's progress!
emoticon - "Grieving what you've left behind is a healthy part of moving forward in life. Whether you lose a bunch of weight or go through challenging times, go ahead and grieve your progress. Then find ways to replace the past and every day take steps in your new life." u.nu/jv3w u.nu/0i8b u.nu/oxjg u.nu/82k4




I miss the thrills of going from BMI 37-24 (Jan. 2016 - current). I need to remind myself more often - how for I come and all my new habits! I managed this progress one by fighting the urge --- One - craving- at- a- time!

u.nu/-8lm www.drugrehab.org/expert-are
a/urge-sur
fing-mindfulness-techniques-
to-pre
vent-relapse/
u.nu/w20y u.nu/w20y u.nu/gnj2

Edited by: AURA18 at: 8/15/2018 (10:05)
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8/13/18 5:10 A

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visual.ly/tag/health-benefit
s-sleep
Go for a walk and let mother nature be the cure with endorphins and happy hormones. Speed walking up steep hill down by the Mississippi River It works!

Edited by: AURA18 at: 12/12/2018 (20:55)
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8/6/18 10:48 P

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Day 51 Labeling needs gives me power. So while identifying what I need won’t always stop me from emotional eating, at least it will help me see connection of how food takes care of me"

Go to bed around 9pm u.nu/48az u.nu/fjuh Do Nothing just rest u.nu/i9l-

Edited by: AURA18 at: 8/10/2018 (08:46)
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8/1/18 9:15 P

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Day 48 Stress is temporary * exercise to reduce cortisol/stress hormones and emoticon Sleep on it: Everything will look better in the morning!
My emoticon has wild fluctations from thinking too much and not sleeping enough.
Bunch of articles I haven't read yet because I fell asleep, Hey they work! u.nu/zor- u.nu/cfz- u.nu/1qhj u.nu/w4d8

Edited by: AURA18 at: 8/5/2018 (09:34)
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7/30/18 10:32 A

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Local fair starts Today!. I live close-by and eat at home. I'm going for exercise and not the food. I can walk 2+ hours and time flies-by. Last year I made healthy choices at local fair but not at MN State Fair. Our group tour is a long day (10 hours = 3 travel + 7 walking mostly).

At our state fair I ate spolied food – sick for 2 weeks– IBS and bloating/gain 3-5 pounds. New plan backpack cooler: packaged tuna/salmon, nuts, seeds. and salad greens. This will keep me going till I get home. Checking food safety during hot summer.

Day 44 Food tracing - When emotional needs arise, vague food memories may actually drive you to seek relief you found with those foods in the past. You may be surprised at what pops to mind when you look for the memories that hook you with your favorite food. Food tracing will often reveal thoughts of better days when your needs for comfort, nurturing and happiness were met. - My best memories in out small Iowa town are playing outdoors all year round. Our college town in MN community events are outdooks in beautiful parks. Walking Buddy I meet with neighbors everyday. Brand new Family Y is a Spa Day anytime and I slee comfortaly after a swim!

Edited by: AURA18 at: 8/1/2018 (21:14)
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7/26/18 8:32 P

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Happy People u.nu/f-7y FODMAP bit.ly/2vfITjv Hypothyroidism bit.ly/2vg6ws2 10 Screening Tests bit.ly/2LHWQAN More... bit.ly/2NRqnpa emoticon emoticon No posting emoticon emoticon emoticon
FWTS - FRIENDS with the SCALE by Linda Spangle
1 - What's Wrong With My Scale? u.nu/i45w
2 - The Scale is my Enemy u.nu/zobk
3 - No More Drama u.nu/ik93
4 - To Weigh or Not to Weigh? u.nu/ko0c
5 - Go Ahead and Toss the Scale u.nu/u63c
6 - Keep Your Scale u.nu/1x6h
7 - The Games We Play u.nu/zu25
8 - Using the "Right" Scale u.nu/ud0m
9 - What Affects the Scale u.nu/5zxh
10 - Scale Myths and Beliefs u.nu/di8z
11 - Seven Scale Guidelines u.nu/a6nf
12 - Healthy Scale Talk u.nu/5xnw
13 - Who Owns Your Weight? u.nu/jg8p
14 - When to Stay Off the Scale u.nu/1eu5
15- The Dreaded Doctor's Scale u.nu/6z70
16 - How to Retrain Yourself u.nu/31hs
17 - Scale and Weight Loss Patterns u.nu/ol54
18 - Tracking Reveals the Truth u.nu/bjxp
19 - Trouble in Scale City u.nu/i2se
20 - Letting Go of Scale Memories u.nu/4rd2
21 - When the Scale Won't Move u.nu/7xdg
22 - How to Recognize a Plateau u.nu/0lbi
23 - Ways to Boost Your Weight Loss www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153395

Ch 24 - Switching Things Up with Exercise www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153427

Ch. 25 - Jolting the Scale www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153456

Ch. 26 - When Your Scale is Stuck www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153487

Ch. 27 - Building the Friendship www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153519

Ch. 28 - Best Friends for Life www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153546

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
links---

Edited by: AURA18 at: 9/28/2018 (10:26)
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7/22/18 10:05 A

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Maslow's Hierarchy of Needs u.nu/hji2

3 Simple Steps, Based on Science u.nu/xgnk
Maintaining Healthy Weight u.nu/ra9h
Effects Of Walking Barefoot 5 Minutes Daily Are Astonishing u.nu/mihf


Edited by: AURA18 at: 7/26/2018 (14:02)
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7/11/18 2:46 P

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Day 34 - Food replaces meaning u.nu/7lag
emoticon NoExcuses u.nu/0xez Fitness u.nu/orp7 50 Tips u.nu/53jh
Speed-up WL - squats u.nu/httpsunu0xez & u.nu/421y
Day 32 Make Exercise Work
@Gym - ST/swim @Home ST kettlebell, cardio jumps with daily activities; spontaneous counter push-ups while cleaning, leave car at home & backpack to stores. emoticon "keep working on your exercise program, even if it's small. Over time, the results will show, and you'll know it was all worth the effort."
Why Is Weight Maintenance More Difficult Than Weight Loss? u.nu/13ux
Autophagy — detoxify/repair u.nu/hareyourshort
Best Wardrobe bemorewithless.com/buyless-2
/

* hot weather, lost sleep, resistance down-- checked forecast cooler nights and windows will be opened.
* New recipes lately? New food - GF Ghee 4th & Heart *we like it better than butter!
* How do you change up your meals to avoid boredom? Rotate healthy fats to absorb fat soluble vitamins ADEK: Ghee, Evoo, Coconut, Avocado, Nuts and Seeds. We keep the same frozen vegetables on-hand then create new flavors with savory herbs: cilantro, parsley, basil, thyme, chives & rosemary. What are your favorite herbs and spices?
7 Tips Help Absorb Vitamins u.nu/hwga
Ghee Benefits draxe.com/ghee-benefits/
squats u.nu/httpsunu0xez

Edited by: AURA18 at: 7/21/2018 (16:20)
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7/11/18 11:33 A

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Spark J2002HEIDS" Lake Superior conference "For me, the most interesting people seem to have the bumpiest pasts. I prefer to connect with someone who has experienced the struggles, battles, and casualties of life’s journey. There is beauty, wisdom, and truth to be found in the scars."

Edited by: AURA18 at: 7/27/2018 (17:56)
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7/10/18 4:09 P

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8 quotes that will keep me Motivated every day
1. No one is going to push you except yourself.

2. Always believe something wonderful is about to happen.

3. Nothing is permanent in this world, not even our troubles.

4. Letting go isn’t easy, but it is necessary.

5. Don’t lose hope. You never know what tomorrow may bring.

6. Life is tough but my darling, so are you.

7. Stop being afraid of what could go wrong and think of what could go right.

8. Work hard in silence. Let your success be your noise
When I periodically reorganize my freezer I find UFO's (unidentifiable frozen objects) that are long expired. Sometimes I throw them in the crockpot simply to find out what they once were. We haven't died yet......
bit.ly/2KP21zq u.nu/352-

watching carbs after several parties (4th, reunion, etc.) Next 2 weeks work on IF 12-22 hours Made progress learning "true" hunger and satiety hormones.Hunger back of throat sensation *** fullness - stomach tighten Stomach growling means I'm thirsty and need some salt.
"Fasting may change the body’s hunger response u.nu/fvpm "- u.nu/352- "

Edited by: AURA18 at: 7/11/2018 (18:12)
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7/10/18 10:53 A

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Edited by: AURA18 at: 12/10/2018 (19:08)
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7/10/18 9:39 A

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bit.ly/2NBUku2 bit.ly/2m8aEWS bit.ly/2JPnPcM bit.ly/2KM3KFt
8 Strength Training Moves for Walkers bit.ly/2MZXXsL

Edited by: AURA18 at: 7/10/2018 (09:50)
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7/9/18 12:45 P

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a

Edited by: AURA18 at: 8/17/2018 (07:40)
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6/25/18 3:52 P

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q.

Edited by: AURA18 at: 8/17/2018 (07:47)
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6/12/18 10:40 A

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Notes & Links extra pics~~~~~~~
Taste Buds change dailym.ai/TsTGBE classp.as/2J3fZsp
My dad wanted us to drive big cars - more metal around us in case of an accident. Two Ford Toronto: yellow cruiser and green station wagon.
Family rode in bigger Crown Victoria (relative worked at Ford dealership)

emoticon Wild memories of High School Days!!!


Day 23 Food and nurturing You can’t fix an empty life by simply eating carrots instead of potato chips. But by following a few easy steps, you can learn to nurture yourself instead of heading to the refrigerator for evening comfort.

•When are your worst times of day with food and eating issues?
•Identify at least two alternate activities you can do during this time. .
bit.ly/2FCCG9e bit.ly/2FCCG9e bit.ly/2MLubro cnn.it/2nWb3PW nbcnews.to/2JVQf1W
Read a couple articles this week:
bit.ly/2FCCG9e bit.ly/2MLubro
Imagine yourself at the grocery store checkout with a cart full of healthy groceries. How does it make you feel to know that you're making the best possible food choices for yourself and your family? Remember that feeling the next time you think about buying a tempting food

Edited by: AURA18 at: 9/20/2018 (22:16)
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5/24/18 8:15 P

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Days 21-23
Day 21 Couch calling...Fitness bit.ly/2KX9XOd bit.ly/2IwXSKt
Daily ST & cardio for 2-3 hours. Overcome barriers that may prevent exercising: fatigue, busy schedule or stress --- read, clean, recall benefits of strengthen muscles.
9 Ways to Sit Safely & Comfortably bit.ly/2KbyWhj
~~~
Day 22 When to not eat dinner - working-out before meals as transition. After exercise eat small amount of food then wait 20-40 mins to check stomach fullness. Quick meals: plain weak cold brew coffee, green leafy/evoo, 2oz 10g: tuna, sardines salmon, or turkey

Metabolic Flexability bit.ly/2INonvg
nyp.st/2u9OLec

Day 23 - Food and nurturing * Change eating patterns * "Learn to nurture myself instead of heading to the refrigerator for evening comfort."

1) Worst time of day for overeating? Evening-Eating
2) Alternatives - brush teeth while reading notes on mirror; ice or hot water in fancy glass, walk, read, journal feelings to stop eating behavior.
3) *Focus on solutions * reflect on past long enough to gather ideas * Act * moving forward. AGT u.nu/254d u.nu/m81c After Eating u.nu/-au8

Today - Thankful for cave rescue in Thailand bit.ly/2lSyN3y
~~~~
Yes, Gill this first round is difficult. I gave into nuts & popcorn cravings! After listing other ways to nurture myself on Day 23. I need reinforcements Today...

Day 24 Planning to overeat when feeling overwhelmed can happen anytime. I will feel worse after eating unplanned processed foods with additives and dyes.
emoticon Immediately slam on mental brakes - emoticon - Remind myself Why - Optimal health and prevention - Focus on benefits and find different ways to take break --- I have the power to walk away from food.
Manage Stress u.nu/cj5e Relax, smile, meditate & rejuvenate
emoticon u.nu/yafw

Edited by: AURA18 at: 8/17/2018 (07:46)
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5/24/18 3:40 P

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Days 11-20
As long as one keeps searching, the answers come~Joan Baez bit.ly/1JBp5EN
~~~~~~~~~~~
Keep the faith in yourself, in your ability to adapt, to learn, to grow, to get better. That's the key to success ~ Eric Worre
Build on Success emoticon Day 11 don't give-up and Bust (another) Plateau - past 6 months 162-158 - I'm happy with health and appearance. Fluctuating around 4- # - I'm learning is "metabolic flexibility." However, I want insurance - safety net 157 - 152. In the process of lowering range I can acquire more skills & good routines to maintain a long time highest 252
emoticon Small-Steps "Build repetition by staying on plan for three days.” SparkCoach and more ideas for busting plateau ind.pn/2MnbCJS bit.ly/2tIQFBr bit.ly/1P69Nwi bit.ly/2Ksx93A
~~~~~~
Day 12 Success somewhere - Clean fridge and pantry - Ditching science projects, consolidating duplicates and set-up kitchen to make following plan easier.
Get Organized for Weight Loss then Celebrated emoticon HappyDance
Great Reasons to Change Your Environment bit.ly/2Iu74PK
Set Up Your Kitchen For Success This Week bit.ly/2MuHeNN
~~~~~~~~~~~~~~~
Day 13 "Creating passion begins with taking action. Even the smallest micro movement can get you unstuck and moving toward a renewed sense of hope and accomplishment."

Passion for learning Health Care & Food Science
Actions: research - create working plan - analyze results - make improvements

During 100 Days read Diabetes Code, Jason Fung (2018)
Following plan to: Prevent and Reverse Type 2 Diabetes Naturally
Combined with previous research idmprogram.com/blog/ bit.ly/2yQvaVr
*Plant Paradox, Steven Gundry (2017) /bit.ly/2pIdrrg bit.ly/2xZVkzo
*Paleo Approach: Reverse Autoimmune Disease and Heal Your Body (2014)
by Sarah Ballantyne bit.ly/2LL3C5e Mark Sisson www.marksdailyapple.com/
*Public Health bit.ly/2MuHeNN Dr.Axe bit.ly/2rxtKbZ Women bit.ly/2tD3cqX thyroid bit.ly/2JQY3FZ
~~~~~~~~~~
Day 14 Ditch Shaming. “I chose to eat...(food/nuts) not on my plan for today"
"Eliminating the negative & focusing on what feeds your spirit every single day will change your life far more dramatically than achieving 1 big goal." ~Betsy and Warren Talbot
~~~~~~~
Day 15 *Chill-out* - "Here’s what I’ve learned...live in confidence...stronger in the future." GraniteCityParty 4-days of FuN. Felt quilty for eating spontaneously. Plans for next big food events. Enjoy walking and bring veggies. Aug.1st County Fair www.bentonfairmn.com/ MNState Fair Aug. 23 - Labor Day, Sept.3. www.mnstatefair.org/
More on calendar www.visitstcloud.com/events/
~~~~~~~~~
Day 16 - "Cravings rarely lasts longer than 7 minutes" emoticon I can resist treats, mindless and spontaneous eating. 7-minute Actions: clean-up & walk away, brush teeth, read and write notes. emoticon Busy Hands * Happy Heart emoticon
~~~~~~
Day 17 “I care!” to plan healthy meals then take 20 min break or walk to feel fullness. Positive self-talk to plan next step in my day/week/month. Keep moving forward“Failure is instructive. The person who really thinks learns quite as much from his failures as from his successes.” ― John Dewey * “A teachable spirit and a humbleness to admit your ignorance or your mistake will save you a lot of pain. However, if you're a person who knows it all, then you've got a lot of heavy-hearted experiences coming your way.” ― Ron Carpenter Jr., Necessity of an Enemy: (battle faced is best opportunity)
~~~~~~~
Day 18 Tools and actions that work: daily WI, dot, food journal, ST, cardio, relax and sleep.Tracking-important task! Before Dr. visits I track carefully so we can plan diet changes. I can eat small portions of eliminated foods but if I go overboard, I'll wind-up with digestion problems again. "Consequences of NOT tracking far outweigh the inconveniences of tracking." ~1crazydog simple steps emoticon "A mighty flame follows a tiny spark."~Dante emoticon
~~~~~~~~
emoticon "Hold your head high, stick your chest out. You can make it. It gets dark sometimes, but morning comes. Keep hope alive.”— Jesse Jackson
Day 19 Hope—secret to Busting Plateau
~~~~~~~
Days11-20 Build on Success
"Understand the next right move"
"Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough."~Oprah

Edited by: AURA18 at: 8/17/2018 (07:35)
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5/24/18 2:53 P

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Days 1-10
emoticon - 5
Day 1 - Apply to my efforts - let them inspire me!
SparkCommunity ~INDYGIRL bit.ly/2HJBM7a bit.ly/2LPLNSB bit.ly/2yzRN09
1. Be persistent.
2. Little slips don't matter. Think progress, not perfection a nd move forward.
3. Forgive yourself and others We are all learning a New Way of Eating
Strenght with SP bit.ly/2tjCfbU
Melissa Rudy's Spotlights bit.ly/2y8aurp bit.ly/2JPnPcM
Denver College Roomate "G" we ate when we were hungry and had money. Fulltime school and work did not have time for anything else.
"Speak briefly, speak warmly, and fill every sentence with kindness, clarity and optimism." Mark Waldman
~~~~~~~~~~

Day 2 - I'll Start Later- Get Back on Track right away
recieve benefits by following good intentions
1) Prevent Evening Eating
2) Write down a daily plan till it gets easier
3) Take Action
Come On, Get Happy! bit.ly/2t54M41 bit.ly/2JDLihG bit.ly/2yiJNk7 bit.ly/1OCCBer bit.ly/2JS5lVJ
6 Ways to Combat Rising Food Costs bit.ly/2HTSLDP bit.ly/2t6uXI5 bit.ly/2JVcqoD bit.ly/2DSO8IU www.dietdoctor.com/renew-bod
y-fasting-
autophagy
Yoshinori Ohsumi: What is autophagy? A dynamic cellular recycling process bit.ly/2DQF4aS autophagy bit.ly/2Jtu5nw

Day 3 -Conquering fear - overeat then gain bit.ly/2tp6q0b
"Healthy choices while shopping" "Fell in cart --- put it Back"
emoticon emoticon emoticon One day - One choice at a time
Day 4 - "I will stay On-Plan all day!” Slip into old patterns?
1. Review reasons on home page. Optimal health and disease prevention...
2. Research nutrition and health science - take notes - organize books, data...
3. Eat less, Move more Plan: lowering carbohydrates and fasting - plan created from Plant Paradox, S. Gundry; Diabetes Code, J. Fung and Autophagy - cell recycling Yoshinori Ohsumi - Noble Prize 2016. Continue to learn, document, and collect data for 100 days then analyze results. bit.ly/2JV4SGA bit.ly/2KkYcRC
Day 5 - Willpower - Believe - Manage actions and choices ( won’t have to worry about willpower abandoning you at the wrong moment). Temptation Shopping. Create a new mindset for protecting from unplanned foods. Strategy list Record your success with using this new mindset. bit.ly/2tfnLJX Create a new mindset to overcome challenges. emoticon Going through the first 100 Days on this team gave me ideas to overcome evening eating. Tv --- my trigger but I can turn it off. I don't think of food or give-into cravings when I read. emoticon Boost Willpower bit.ly/2ImN8hD bit.ly/1a0HiSb bit.ly/2KfFpqF
“Failure is instructive. The person who really thinks learns quite as much from his failures as from his successes.” ― John Dewey “A teachable spirit and a humbleness to admit your ignorance or your mistake will save you a lot of pain. However, if you're a person who knows it all, then you've got a lot of heavy-hearted experiences coming your way.” ― Ron Carpenter Jr., The Necessity of an Enemy: How the Battle You Face Is Your Best Opportunity
Day 6 - Hugs, kisses, quite time to reflect and take care of heart needs. Weekend revival plan on mirror and in car- don't start over Mondays. bit.ly/2KiWLTB
~~~~~~~~~~~~
Day7 emoticon I have come a long way from the old me. I'm going to jump on my horse and keep riding.
Hometown parade
We had fun all 4-days but I overate. Plan ahead next time
emoticon x3 Justify
Research, experiment then make my plan work. Analyze results then make changes.
{Clyde stomp his feet when I petted. Nice weather for a parade!}
~~~~~~~~~~~
Day8 Set now goals - Today I will…plan & execute new routine: 1) Strength train 2) Cardio 3) post-workout nutrition to build lean muscles bit.ly/2KmWbUP
High-reps-vs-Low-reps bit.ly/2hCB0AQ bit.ly/2KjpzYN bbcom.me/2tAEB5d 6 Kettlebell Abs Moves That Are Better Than Crunches bit.ly/2MmPRtN
Learning Life Skills! Back to Basics EatLess/MoveMore
Water *Sleep (manage thyroid digestion symtoms: SIOB, leaky gut) drruscio.com/fix-thyroid-fixing-gut/ bit.ly/2IsNe7o wb.md/2N0NApu
~~~~~~~
Day 9 • Create Plan A - Most of the time-stay on fitness/nutrition program. •Plan B widen boundaries/ minor splurges and more activity. • “There is no Plan C.”
~~~~~~~
emoticon 1-10 emoticon Others have done it; I'll start Today; Don'tQuit; GoodPlan; Willpower!; Restart in the Moment; Change*BeFlexible; Set NowGoals; Narrow/Widen-Paths

Day 10 - Face Fears - "When you face a tough time, remind yourself to reach for your courage and do it in the fear. Then spend twenty seconds being strong against the challenge you are facing." My fear is that food is everywhere I go! Courage to make each Bite Count. First Bite taste Best.
Thirsty? Hungry? Emotional? Tied? --- Walk Away bit.ly/2KhV7Sj

"It takes courage to keep walking when the path is obscured by confusion. Trust. Believe. And just keep walking. The path will be revealed!" -Sue Krebs

Edited by: AURA18 at: 8/17/2018 (07:38)
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Reasons to maintain healthy weight:
1. Optimal Health & Disease Prevention
2. Independence to care for myself
3. Energy to exercise and keep active
4. Strong muscles to maintain balance and flexibility
5. Feel good in my clothes and comfortable in any situation www.sparkpeople.com/blog/blog.asp?po
st
=3_of_our_most_favorite_things_from_R>this_month

Keys to a Successful 100 Days Challenge
1) Always move forward! Past (overeating) does not affect future, crossing line to success.
2) Do what worked before List....
3) No more excuses. Whine a bunch outloud! then stick to program anyway
4) Create a finish line- Build a vision - confidence, energy and renewed zest for life. (draw)
5) Kick the roadblocks. Shopping gets in my way when I am working on losing weight. People used to but I learned to not talk about WL excet to SP & DH. Write down distractions - make a copy then crumple the paper into a ball and kick it. Picture roadblocks gone & Cheer!!!
6) Line up a support system (done SP/DH)
7) Learn and grow forever - Books & articles: Keto, AIP, S. Ballantyne *Plant Paradox, S. Gundry *Fasting, J. Fung * Watch Tedx, health experts & doc. soundcloud.com/user-267285254/eat-th
at
-frog-by-brian-tracy-audiobook-the-fR>ull-version
bit.ly/2lg3OOV bit.ly/2HTb7EK 87 Nun- 87-Runner bit.ly/2M5CMVA
SmileImage bit.ly/2tzxURP
FoeverYoung bit.ly/2Mu8KLF Dr.AxeFish bit.ly/2tAhMja

Edited by: AURA18 at: 3/4/2019 (07:01)
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