Secrets of Success

Days 1-42 March 2018

4

MEMBERS SPARKED

Summary Beck Solutions emoticon March 2018 Advantages ~ 1. Optimal health & prevention 2. Independent self-care 3. Strong visible muscles 4. Feel good in clothes & confident in any situation. 5. Benefits of learning new skills and strategies for healthy lifestyle. 6. Slips okay! one food item then back to planed food and monitor. "It doesn't require as much effort to maintain your weight as it does to lose it, if you learn the skills you need along the way." (Beck p.41)
2) LCHF reduces cravings (limit animal protein 2x/week omega3fish) Back-up plan: if scale up 3 days in a row - monitor carefully - more water will improve digestion and release weight.
3-5) Eat sitting down slowly and mindfully (TvOff) - make the most of every bite - pausing to notice: sight, smell, taste & texture. Build confidence for every healthy choice! Developing discipline will have a positive effect on other aspects in my life (video "Feel Rich")
6-7) Sparks is daily motivation. My husband is my health coach. We are learning southern India cuisine. Organizing home for healthy eating & exercise (veggies visible, workout space).
8-9) Creating time and energy to achieve health goals. Limit computer & TV time (biggest hurdle): AM online, PM journal & Consistency Counts! repeating healthy behaviors water, veggies, walking outdoors, meditation & rejuvenating sleep for green dot calendar. emoticon emoticon emoticon emoticon emoticon emoticon emoticon
Exercise: Homespun ST/cardio routine 2+ hours/day, gym extra hours 2/3x/week.
10-13) Realistic goal: 5# at a time then reward. Reduce cravings by limiting carbs & caffeine: drink water, slowly eat veggies (swap-out popcorn & nuts). Avoid ads, samples & impulse buys.
Practice hunger tolerance by fasting - Caution if tired & stress? Find distractions: Water * Walk * Meditate * Rest. Overcome sugary/starchy cravings Top 5 Fixes: 1) Brush teeth 2) Water 3) Move 4) Busy hands 5) Write about feelings
14-16) Plan & monitor on 18-month calendar journal. Stick to list, check cart & return unplanned items. Limits choices... "Not on my plan!" Following a set of rules eliminates the struggle over what to eat or not eat (p. 150).
17-18) End Overeating - Fill-up with fuel: protein, healthy fats & veggie fiber to run digestive system. Fruit & sugary/starchy carbs spike BS & aren't necessary. Body's essential nutrients: water, vitamins, minerals, fatty & amino acids plus fiber. Anti-craving strategies (p.130). Change Definition of Fullness, after meal stroll... If I overate & feel uncomfortable, next meal eat less & walk again!
19-20) Strengthen resistance muscle by not giving-in to cravings for a few moments of pleasure. Commit to long-term goals! Get Back on Track after eating unplanned food.

21) Recording daily weigh-ins. Last chance work-outs & extra water for team challenges. Benefits: muscle strength, energy, and glowing skin..
22-24) - Desire to reach health goals is stronger than cravings. Focus on what I can eat. Metabolism boosters: water, green tea, spices, broccoli, leafy greens, foods rich in omega-3, vitamin D, and calcium.
25-29) Respond to sabotaging thoughts till they lose power. Focus on Actions (not the number on the scale) Resist food pushers. (p.193)
30) Enjoy dining events. Plan strategy for person, place and time. Buffets walk-by first, be selective, don't waste/waist food. Menu online, make choice at home then don't look again. No added salt, oil, & sauce on side.
31-32) We are having more celebrations without food focus. Travel: find nearest grocery store instead of fast food. Limit weight gain triggers: alcohol, mixed nuts, white carbs, sweets and fruit. Balance weekly calories, drink plenty of water, exercise and sleep!
33-37) Solve problems faster without emotional eating. Reduced Stress by having realistic expectations of self and others. Short-term achievable goals creates harmony & peace!
38-39) Deal with Plateau - Solutions: plan, monitor, more fluids, quality sleep, ST and relaxation techniques. Speed-up WL - Squats, lunges and push-ups while cleaning. Leave car at home & backpack to stores.
40-42) Enrich Your Life! Gratitude breeds joy... appreciate the Small Stuff; helping neighboors & working at our community garden. Food is Medicine! Studying nutrition and creating recipies for LCHF plan. Daily Checklist to learn & maintain heathy behaviors, especially during rough patches. One day, One healthy choice at a time emoticon emoticon Springtime 2018 renewal : completed Beck's workbook & moving on to CutClutter, DropWeight by Peter Walsh. Plan, Practice & Reserch nutrition and lifestyle management of hypothyroidism (Dr. says I can lower dosage but I can't completely eliminate levothyroxine). By eliminating foods that cause inflammation, I can prevent gut dysbiosis or leaky gut (couple times last Spring but no symptoms for one year).

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