Clarity is everything.
Keeping track brings clarity.
I’m upping my game today! I’m going to track my protein. I’m ready to move from physical therapy to muscle building. Here I need a line of laughing emojis. So, I’m going to track my food better, and while I won’t commit to listing my food later at night here, I will commit to planning it and then confirming the next day if I hit my mark. To build muscle, I have to be consistent with my strength training and a little more diligent, and eat more protein. I don’t like fish at all and i don’t like meat and I’m allergic to eggs, and can’t eat dairy, so it will take some planning to get enough protein. And, what is enough protein? Approx 120 grams per day. Hello hemp seeds. Haha, my allowance of protein in hemp seeds would be 1944 calories. I’d probably gain 2 lbs a week. This will take some thought.
I put this short list together for people who were stuck at home in 2020:
- EAT MORE FRUITS AND VEGETABLES
- MINIMIZE STRESS
- WASH YOUR HANDS
- GET ENOUGH SLEEP
- DRINK IN MODERATION
- EXERCISE EVERY DAY
- EAT AT HOME
- LIST YOUR GRATITUDE
- KEEP IT CLEAN
- A GOOD BOOK IS YOUR FRIEND
- PLANT YOUR GARDEN
- FORGIVE OTHERS
- SHARE GENEROUSLY
- LEARN SOMETHING NEW
I made a coloring book to go along with it and gave it to people stuck in their nursing home rooms. Then, I gave it in digital form to anyone who wanted it. It was good for me to do something creative, and then it felt good to share it. I’m not like Oprah, where I can give away cars, but I can give Walmart crayons and coloring pages. It was fun. If we could all just incorporate this short list, it would take us far. None of it is huge, but it all adds up.
I’m grateful for:
- challenges
- blue eyed puppy dogs
- good books
- babies
- Thursdays
It’s 10:25 and I have my STRONG UBWO in 40 grams of protein, 60 oz of water, and 2 miles, 2 blogs, and a meeting…plus I got 8.19 hours of sleep last night – miraculously.
I’ll be back later with a protein rich nutrition meal plan and a list of what I’ll do better tomorrow – I’m going to get a cup of cayenne/lemon water!
Tomorrow
- Lemon in the morning.
- Journal here at the end of the afternoon before dinner
- I will sleep longer. I only slept 7.19 hours last night so I need another hour of sleep. I’ll go to sleep early. Finish eating by 5:30
10000 steps today
Shoulders/back/ and arms (REALLY good one)
Exekial toast and earth balance 8 gms protein
10 ounces mind alert coffee
80 ounces water with alkaline/calcium-magnesium
protein smoothie 32 grams
Lemon water with cayenne (watch out sinuses)
Ultra Inflamx Plus 360 13 gms
Green juice
stuffed pepper w/hemp and lentils 18 gms
Supplements
Vit K2/D3, Vit B12, Probiotic, enzymes, neuro-mag
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Cathy Sykora
Health Coach/ Interior Designer / Naturopath
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