1-10-15

So it been a couple of weeks and I hope all is going well and we are all sticking to our 2015 goals.  What is your health goals??  Putting health first? What is your plan?  The trend for this year to keep you motivated is to really spell out your plan.  lose weight just doesn't do it and this is the year to go beyond the cover of the book.
Let's set up an outline
Cover of book; Lose 20 pounds
Overview; eat healthier, work out, track eating, get to the gym,

So far this is same old same old.  These chapters you already have written.  It is time to move on and start writing the chapters.

Chapter 1 Get healthy
A. goal is to lose 5 pounds each month till I reach goal then maintain through end of year.
    1. know that every 3 days the body will give you a test.  We will call them cravings.  Body ask do you really want to do this??  Lets go back to the sugar thing because sugar makes me feel warm ans fussy.
     2. Stop feeding the bad bacteria in your digestive track.  Is it really a cold or a backup of waste products in the body.  Bacteria loves sugar.  It is a really fast convert to energy.  Start looking at what you eat for the 3 days before you get sick.
     3.  Think and eat high nutrition.  If it is a big detox you want to do there is no better way than by using nutrition to make the body strong and the lack of sugar will weekend the bacteria.

Chapter 2 Eating healthy.
A.   I blog about the 27 concepts to eat by.  My # 1 concept is by asking "what good does this do for the body and #2 is how I can make this higher nutrition.  The # 3 has to be instead of not in additional to.
      1.  Find a way of logging what you eat.  More important than total calorie count is so you can look back at patterns.
              Different patterns could be;
                   a. Eat really healthy till 8:00, the weekend, mid afternoon, till you get within 10 pounds of your goal.
                   b. I only eat healthy at home and when I go out to eat it is a free for all.
                   c.  I stress eat
The point of this is that if it is written down then you can look at the facts and only the facts.  We sometimes distort or forget the truth when it isn't written down.  O simple way of doing this is to have a form of a box or jar, every time you eat something write it down with the date and time if you like and toss it into the box.  At the end of the week take out all those little pcs. of paper and put them in order.  First is it the same as you remember
    2.  Lets say that again and take a closer look;   At the end of the week take out all those little pcs. of paper and put them in order.  First is it the same as you remember.
          A.  Ask those 3 concepts again.  What good did I do for the body this week. 2 was I eating nutrition or just calories 3 Did I add nutrition calories with out balancing by taking away non nutrition items
    3. Are you to tough on yourself?  By following the 80/20 rule you don't have to be perfect all the time.  80% of the days be 80%  of the day.
          A. One of the ideas I have to  do this is but putting something like sugar on a 24 hour watch.  Start out by saying now to sugar for 24 hours.  So if you didn't have sugar yesterday you are allowed to have a 1 serving of sugar today.  You then wait 24 hours till you have it again.  If for you a sugar day is Friday this week and you want to have cake at a party on Sat you would prolong you sugar day till Sat.  That would look like, sugar on Wed. no Thurs. prolong Friday yes to Sat and no Sunday yes Monday.  You should not put 2 sugar days together.
           B.  Really look at your plan.  Is it really a plan to success or another version of what you are doing right now.  If it is not working for you right now the same plan will not work if it has a new name.  This is like putting a new cover on the same book.
           C. Cooking healthy takes to long.  There are so many short cuts you can use. Use those baby carrots and roast them off for an easy side.  I buy things when they are on sale and freeze them.  If you are saying so do I, here might be the difference; ground beef is on sale so I get it, cook it off in my wok and freeze it cooked and drained.  Make sure you label and date things and use them.  I was able to make chili really fast last night because my ground beef was already cooked and not a frozen chunk.

 This is what I did with my garlic.  I put it into my food processor and then made some small drops on plastic lid.  I put lid into baggie to freeze it.  Last step is to take it off lid while still frozen and put back into baggie.  I could of left it on the lid but I need thee space in my freezer.




Chapter 2 working out
    1. Don't fall for the all or nothing give her hell.  Think about how you want to ease into this.  1/2 hour walk is what I consider the #1.  Try to walk outside and take in life.  Only walk as far as you can walk back.  The rule I learned it to increase this is to add resistance, distance or speed.  I refer to this as faster, stronger or longer.
    2. Strength training or weight training.  My #1 is planks and/or push-ups.  You don't have to jump to the floor if you can't do a proper form pushup.  Start by doing a pushup to the wall, then maybe the counter, couch, that aerobic  step with  2 risers. Take a riser away till you are to the floor.  I feel it is better to  work your way to the floor rather than doing them from your knees.  By having good form and working your way to the floor you see progress.  If you don't know what good form is put that on the top of your list of things to learn.
    3. The key to working out is to do something you enjoy and is challenging.  You may enjoy sitting on the couch and thinking about working out but it's not challenging.

Are you seeing where I am going with this?  Make a real plan, one you can stick to and live with that will give you the results you desire.