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Introduction Text Greeting each new day with optimism and ending the day with Gratitude ~ WI record, plan /monitor, LoC, 8+ water, cardio, ST ~~~~~~~~ Top 10 for 2020 ~~~~~~~~ 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.). 5% Casual Traveler, BL(Black Panthers), and BLC43 (Spark Sisters). ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 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. -Think Thin Thursday Tip: If you’re someone who eats when you get home from work, you might be using food as means to de-stress from the day and transition from work mode to home mode. Consider putting other strategies in place to achieve this, like listening to a song in your car before going in the house, or reading some response cards, or doing some deep breathing, or going for a quick walk. Hope and faith, allows you to cope; Trying times will pass; Just have patience; Your dreams will come true; Put on a smile☺Know it will pass And strength you will gain ☺ ~ “I truly believe in positive synergy, that your positive mindset gives you a more hopeful outlook, and belief that you can do something great means you will do something great.” - Russell Wilson ~“It’s not what you look at that matters, it’s what you see.”— H. Thoreau ~“Today, you have the opportunity to transcend from a dis-empowered mindset of existence to an empowered reality of purpose-driven living. Today is a new day that has been handed to you for shaping. You have the tools, now get out there and create a masterpiece.” - Steve Maraboli ~ “Whether you think you can, or you think you can’t-you’re right.”-H. Ford ~“Optimism is the one quality more associated with success and happiness than any other.”— Brian Tracy ~ “People with a growth mindset believe that they can improve with effort. They outperform those with a fixed mindset, even when they have a lower IQ, because they embrace challenges, treating them as opportunities to learn something new.” - Travis Bradberry ~ “Stating you intentions for how you wish to think, feel and act is the beginning of upgrading the neurological pathways in your brain that eventually shift your behaviors to those that support your life, instead of repeating behaviors that keep you stuck.” — Lyndelle Palmer Clarke “A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results.” — Wade Boggs <link>mindful.org/6-ways-practice-mindful-eating/ </link>

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

- write down everything i eat, keep track of my workouts, stop & think about what/why am i eating. 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

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

“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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