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Accept Responsibility #1 Most important - seek tried, true guidance , but accept responsibility -
Write down your goals and write down your thoughts around the daily actions you need to take. Re-frame goals into systems and processes Weekday Routine: Get up at 6:15a.m., snag a quick bite , walk into first session. 7:30a.m. Get a carb and protein heavy breakfast that will fuel me to lunch. 1/2 whole wheat bagel or an english muffin - 2 to 3 eggs - BONUS- olive oil or cheese and/or diced onion , mushroom or pickled jalepeno Weekend Routine: Get up at 8a.m., consume a large breakfast Whole Wheat French Toast, 1 Cup Strawberries, Maple Syrup , flax seed, restorative recreation and/or rest . Prioritization (Consider time it will take to complete- completing the project that is accomplishing your goal, could take multiple years. "Any action is better than no action/ progress>perfection if perfection forestalls progress . Do not confuse movement with effective action" Break focal actions/strategies into small steps Psychology and Neurochemistry --- Pleasure vs. Happiness. Excitement Systems multiorganism creatures Microbiome- all aout protecting liver, feeding the gut. Brain Hormones Muscles Stress, Hunger, Addiction, use music purpose, motivation social media you either have to believe and follow or research, behavioral - are my thoughts useful? how do they behave? surround yourself with motivation- environment and inputs cookin (a whole skillset you have to carry out or outsource) steps/movement - 2000 steps is 1 mile - guage with free app Beliefs, awareness, know yourself, negotiate with yourself, help yourself help you help yourself Thinking about
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abstinance, as hard and extreme as it can seem- getting past the first week , withdrawal symptoms, headaches, low energy, dizziness, (combatting this with small, meals and 1Tbspn to 12oz water) and noticing the benefits and reduction in hunger and cravings along with increased energy, taste buds do changes and relatively rapid weight reduction . It has got to feel worth it! and it does after you get past the hunger and cravings in 1 to 2 weeks (typically 1). The supplement below could help. Easier said than done, but taking measures to manage stress, sleep and caffeine and alcohol intake. They can all cause detrimental blood sugar levels and cravings. Caffeine to my current understanding isnt necessarily detrimental directly, but it, like alcohol, can throw your blood sugar into volatile levels that could trigger cravings and hunger. Find a way to get real whole foods down the hatch vs. processed foods. Check anything from "healthy packaged options" (oxymoron to some degree) to milk alternatives , to marinated meats and condiments - limit anything that has added sugar ------"HIDDEN "added sugar accumulates and the trick is discovering what degree of limitation allows you to achieve the balance of enjoyment that doesn't spiral you into losing the control that you hopefully find after abstinence. When one does (consciously decide or "slip up") to indulge, you have to be careful about spiraling into consecutive episodes of uncontrolled intake (and relapse into addiction) doesn't occur. Special occasions, triggering events/feelings etc., weekends are all challenging. Important to remember, "no sugar is a practice like meditation" - when you slip off the track, you can rediscover the benefits and freedom by getting back into the practice." vs. feeling like you "failed". Instead, view it as something beneficial you find yourself back into and benefit more each time you do it. Portions (dose makes the addiction and toxicity potential) along with frequency and type of carbohydrate (soda is more addictive than fruit or sweet potato for most people). Add veggies, nuts, seeds, any ingredients you can feel good about (e.g. I pile on hemp seed and raw nuts on frozen treats like occasional ice cream) it help from a physiologic and psychological standpoint (guilt destroys confidence) . choosing whole wheat and plant based alternative is "better" 100%, so always lean toward "better". All carbohydrates break down to "(blood" sugar and have potential to disrupt hormones involved in blood sugar regulation, hunger , metabolism and and set off cravings. Just like alcohol, some people can control a few beers, some folks can't have a drink or they'll spiral into binge drinking and alcoholism. broad spectrum between those ends. Similarly, the effect of 1 beer every night adds up quickly over time. chromium picolinate. https://www.google.com/search?client=ms-android-tmus-us-sscr-revc&sa=X&biw=412&bih=718&tbm=shop&ei=Hd0_YPrWKJa6tQaXhJPYCA&q=chromium+picolinate+natural+grocures&oq=chromium+picolinate+natural+grocures&gs_lcp=Cg5tb2JpbGUtc2gtc2VycBADMggIABANEB4QGDoECAAQQzoCCAA6BAgAEBg6CAgAEBYQHhAYOgYIABANEBg6BggAEBYQHjoICCEQFhAdEB46CgghEBYQHRAeEBhQgawCWLnMAmCrzQJoAHAAeACAAbkBiAH_DpIBBDUuMTKYAQCgAQGqARJtb2JpbGUtc2gtd2l6LXNlcnDAAQE&sclient=mobile-sh-serp has been mentioned as a supplement that helps significantly reduce sugar cravings. I have not had feedback or personal experience, but it is worth a try. definitely lmk your feedback! check for contraindications first, but seems generally safe. Using nuts, seeds, very dark chocolate, potentially fruit (if not triggering) , tea, walking,, music,, reading,, distractions and removing yourself from temptations, as strategies and substitutes. amazing grass greens mix is quite good chocolate shake mix but not very sweet. I go to it from time to time personally and recommend it. Go-to's Low sugar preserves like crofters brand. Low sugar dark chocolate. potentially kombucha. Pork rines instead of chips (counterintuitive, but fat and calories are not as concerning as the sugar and carbs with this approach). unsweetened Coconut milk raw nuts - cashews, almonds, have a natural sweetness that you taste buds will pick up on once the tolerance and taste for sweet changes. Setting up the environment : clearing temptations and having some of these low sugar/carb options on hand everywhere where you typically search for foods and snacks. This isn't as easy as it sounds- the more habitual or autopilot you can make this, the more manageable it'll be. its gotta happen day in and day out, week in week out- I see the personal chef, meal service , personal shopper , auto online shopping easing this challenge. Anything sweet can be triggering e.g. fruit , artificial "zero calories and non-nutritive sweeteners. It is the sweet , pleasurable taste that's addictive (unfortunately). I used to practice with the beliefs that drastically eliminating sugar was "too extreme" and "not sustainable" . What I've found is that for some folks, sweet foods and (the rampant amount of) hidden sugars in processed food is addictive to different degrees and drastically reducing sweets and high (especially processed ) carbohydrates is actually freeing once they break away. So framing sugar as an addictive, with undeniable potential for toxicity made drastically limiting it- not extreme at all and makes it easier to avoid rationalizing intakes. The addage 100% committed is easier than 98% committed usually applies when it comes to carb/sugar cravings. a. I looked at Purple Carrot However, their selection and calories look like a viable option.
Sweet potatoes
Green beans Asparagus Roasted broccoli, carrots, cauliflower Sautéed (fresh, dried, frozen) onions, red bell pepper , grated carrot Squash and zuchinni : Acorn , spaghetti squash , butternut Tofu, tempeh , edamame * great protein. No need to avoid unless allergic . Many myths surrounding soy Baby potatoes or fingerling potatoes (virtually no dicing needed). Toss with little oil and bake Frozen and canned veggies Canned beans , FRUIT: melon, whole fruit , grapes, pears, apples, citrus, Link <--------******CLICK******Super Cereal
Super Cereal is one of my favorite go-to's in the morning and when I need to refuel later in the day or evening. This is a perfect example of "inclusion" verses "exclusion" when it comes to healthy eating. Include healthful nuts, seeds, dried or fresh fruit, nuts and even dark chocolate to modest portions of low-glycemic, whole-grain cereal such as: oats, bran flakes, shredded wheat or Cheerios.
Adding these foods can indeed increase calories, so you don't want to go overboard with the portions (unless you're looking to add calories). The benefit of adding these items is that they add nutrients, protein and healthy fat which nourish our bodies and help keep us fuller for longer- hopefully resulting in less overall calorie intake throughout the day if you're trying to lose weight. Healthy Burgers, Turkey Burgers, Veggie Burgers or Portabella Burgers- on Whole Wheat, Sandwich Thins or go No-Bun or Half-Bun (Replace with/use lettuce)If you don't have a grill or are not experienced using a grill, no worries- make your patties thin and use a saute pan, Foreman Grill or a grill pan. Just make sure your burgers reach a safe internal temperature of 165+ degrees. Flip burgers less often and they will cook faster. Dice onions and garlic into your patties for more flavor, nutrition and fiber!  Meat (Chicken, Shrimp, Steak) and/or Veggie Skewers  Chicken salad with walnuts or almonds, celery, purple onions and grapes with plain Greek yogurt and little honey and cinnamon. Delicious Client Favorite. I use my pressure/power cooker to cook up chicken breasts in 15 minutes. You can also boil the chicken. I cool the chicken so I can easily dice the chicken into cubes. I then dice or use the food processor to cut up seedless grapes. I dice up celery and purple onion. Add wallnuts and all ingredients to a mixing bowl and use my gloved hand to mix in Cinnamon Plain Greek Yogurt instead of, or in addition to a small amount of olive oil mayo. and Honey to taste (You dont need a lot asthe grapes really add a punch of sweetness!  Turkey or Beef Soft or Hard Tacos, or Lettuce Wraps  Frozen Breaded Baked Calamari, Edamame and Green BeansYou can purchase frozen calamari breaded or not and place into the oven until done. The breaded calamari below cooked up nice and crispy. I served with microwaved frozen veggies- green beans and edamame. You can add a little water to the veggies to steam and keep from drying out. And you know you have to have some lemon, salt , pepper and a good marinara!  Shrimp, Sausage, Brussel Sprout Mix Grilled Ahi Tuna or Chicken with small amount BAKED potato fries and salad with little Ketchup and Greek Yogurt-Herb DipAhi Tuna is an awesome eat. Texture closer to chicken if cooked medium to well. If sushi-grade the raw flesh is delicious-it is often seared and left with a pink center. Cooks up quickly. Plain Greek Yogurt seconds as an amazing condiment or sour cream substitute. Infuse its tangy canvas with herbs and spices like dill, onion powder, garlic powder, salt, pepper, etc.. In a time crunch I have even used a ranch or onion soup seasoning packet. Oven-baked, healthy potato fries. Spray thinly sliced potatoes (red potatoes raise blood sugar a little slower than russet potatoes) with a healthy vegetable oil, season and toss in the oven on about 450 degrees for about 45minutes (varries by thickness and size of potatoes) turning midway.  Ground Chicken, onion, bellpepper and herb (coriander, sage, oregano, parsley, Italian, and/or other) Meatballs. Serve with low sugar pasta sauce, Parmesan cheese (or mix in Parmesan cheese) OR mushrooms, onions and peppers Meatballs are awesome! They are a cinch to make and clean up after with time-saving secrets like: invest in some disposable gloves, they are great for handling raw meats in the kitchen whether you are transferring , rubbing them with seasoning or forming meatballs. Also, cover your baking pan with parchment paper for a non-stick, quick-and-easy clean up! Include lots diced veggies, seasonings like garlic and onion, herbs and spices to your meatballs. Parmesan cheese adds some calories, but a little goes great in meatballs! Roughly 375 degrees for 20 minutes (longer time, lower temps=moist-ER meatballs.) Always temp.  Pork Chops and Veggies and Lentils Pork is often underestimated and underutilized. Thea lean cuts are nutritious and both pack and retain flavor extremely well. One combination I like to use is soy sauce, lime and some source of spicy (like red pepper flakes). They cook up fast needing only a few minutes on a sautee or grill pan. They also do well in the oven. As always, temp to make sure they reach a safe and desirable internal temperature. Below the chop is paired with green beans, almonds and carrots; corn and lentils!  Loaded Jambalaya with Shrimp, Chicken and Andouille Sausage I made this version of Jambalaya with brown rice, quinoa and barley. You can use one, the other or a combination. Make sure the ratio of grain to protein and veggies is low (more veggies and meat than grain to control carbohydrate content). I used a pressure cooker (power cooker) to cook the grains , then I throw in cooked (sauteed) shrimp, sauteed sausage and roasted chicken-I use rotisserie for a HUGE time saver in this and many recipes! This is what usually goes into the pressure cooker. Portions are for 6 servings. You may also cook like a soup or look for a slow-cooker recipe. 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 cup chopped onion 1/2 cup chopped green bell pepper 1/2 cup chopped celery 1 garlic clove, minced 1 1/2 cups uncooked long-grain white rice 2 3/4 cups fat-free, less-sodium chicken broth 2 teaspoons paprika 1/2 teaspoon dried thyme 1/4 teaspoon ground red pepper 1 (14.5-ounce) can diced tomatoes, undrained 1/4 cup thinly sliced green onions Then Add: 1 cup chopped smoked Andouile sausage (about 4 ounces) 1/4 pound large shrimp, peeled, deveined, and chopped 1/2 pound shredded chicken  Fish, BBQ Ribs or Breaded and Baked "fried" crispy Chicken Cutlets. Cauliflower Mac and Cheese. Pureed Cauliflower Mashed Potatoes and Lots of Veggies. Just keep grains to 1/2 cup portions or smaller. Bake, Sautee, Broil, Grill- Expirament and learn each healthy cooking method. These aforementioned methods reduce the fat (and resulting calories) used and carried over to your plate, into your mouth then inside your body. Frozen Veggies of all kinds, like those pictured throughout, are great time savers and are high in nutrition. I recommend eating a variety of fresh, frozen, cooked, raw, dried and even canned (on occasion. rinse to lower sodium) vegetable products. Different micro-nutrients are more or less bioavailable depending on how the food is processed, cooked, stored, prepared, etc. Cooked and canned tomatoes for example posses high amounts of lycopene, while cooking easily destroys vitamin C. Mix up how you eat and you'll be sure to get your nutrients. This is just ONE main reason why variety, not only in selection, but also in cooking is always important!  Egg Plant, Tomato and Onion Veggie-Lasagna with NoSugar Added Pasta Sauce, Mozzarella and Basil  Layer your favorite veggies such as eggplant, zucchini, squash, tomatoes, mushrooms, onion, etc. with ricotta cheese, mozzarella and a healthy, no sugar added tomato sauce. Add fresh or dried basil, parsley and more of your favorite herbs and spices. Bake at about 425 for ~30 minutes. Mushrooms, Spinach and Eggs - Add Avocado, Tomato, Onion, Cheese etc. You can make combination into breakfast burrito on Whole Wheat Tortilla or a Breakfast Sandwich on a whole wheat English muffin. Just Avoid large slices of bread and especially crab-dense bagels. If thats all you have, Use one piece of bread or a half bagel.  (Canned) Bean, Corn, Bell Pepper, Onion, Olive Oil, Salt, Pepper salad/salsa Loaded Veggie Wrap on Small Spinach or Whole Wheat Tortilla - Use onion, olives, spinach, bell pepper, cheese (creamed, feta or other), etc. and Italian or other low carb dressing.Name a veggie, you can pair it with other veggies and make a delicious, filling and nutritious wrap. An appropriate-sized whole-wheat, spinach or other lower-carbohydrate, high-nutrition wrap keeps carbohydrates at an appropriate level. Plus, all the fiber and nutrition will insure slower, steady digestion and absorption. Healthy wrap-condiments include,but are not limited to: Greek Yogurt Ranch Hot Sauce Hummus Greek Yogurt Herb Creamed Cheese Oil and Vinegar Greek Yogurt Taziki Avocado Feta or another cheese can also go great on the wrap! Possibilities for veggies include, but are not limited to: Spinach Olives Mushrooms Broccoli Cauliflower Carrots Onions Cucumber Tomato Sprouts Peppers Jalepenos Avocado  Carne Asada with Roasted or Grilled Jalepeno, Anaheim or Grilled Green Chile, Tomatoes, Salsa and small portion of chips (I love beanditos) or whole wheat tortilla.  Mixed Veggie Lettuce Wraps with brown rice or quinoa. You can Use Ground Chicken, Tofu, or go pure Veggie. Cabbage, Onion, Nuts, Broccoli, Carrots, Celery, Mushrooms are all used here. Season with soy sauce or modest amount of Teriyaki after cooked and portioned. Turkey Chili with Lean Ground Beef or Turkey  High Protein Salad with chicken, shrimp or boiled egg Salads DO NOT have to be boring or bland. You can make a salad sweet, savory, protein-packed, filling, flavorful and just about anything else you want! Potential healthy dressings: Greek Yogurt Herb Apple Cider-Honey or Balsamic-Honey Vinaigrette Olive (or other healthy, flavorful) oil, like sesame and/or vinegar dressing 1000island (as long as portion and/or content insures modest sugar content) Honey-mustard (same as with 1000island above) Salad additions to play with: Raw Nuts or Seeds (you should be eating and using a variety of nuts in your diet if well-tolerated, salads are no exception :) E.g. Pumpkin seeds, walnuts, cashews, macadamia nuts, sunflower seeds Beans - variety here as well. E.g. kidney, black beans, garbanzo beans, edemame Corn Any veggie you can think of Meat, Fish (Love smoked salmon) Boiled Egg, Tofu  |
Michael AguilarPersonal Life Coach Archives
January 2022
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