Thursday, February 28th, Day 177, Relax

Thursday, February 28th, Day 177, Relax

 

Morning

 
If you would like to meditate and relax to an exercise success meditation recording, I recorded this today.
 
If you would like to join me in this journey from the beginning, please start with Day One.
 
 
 

Preparing For My Day

 
5-10 things i am grateful for:
  • I lost .2 kg from yesterday, down to 55.8 kg!  My goal is 50 kg.
  • Yesterday, I stayed within bounds for sodium, sugars, and calories in Cronometer.
  • I scored 5 of 5 Cronometer related points in JV Life Tracker for yesterday, which meant I stayed within my calorie budget.
  • I slept well last night.
  • I visited with several of the neighbors yesterday.
  • My husband loves me!
 
morning comments, feelings, ideas, moods, and empowering questions:
I am happy with the way that I am!  I relax into success with my exercise.
 
mood and energy:
 
0-100
comments
mood:
80
90
I am happy with the way that I am!
energy:
80
90
Singing and dancing!
 
accomplishments:
 
accomplishment
reason it is important
next action(s)
1
I scored 26 points in JV Life Tracker for yesterday.  I have scores for every day since January 14, 2019.
I am doing more of what is important to me and tracking it.
Continue on with consistent score keeping!
2
I fixed three meals for my husband yesterday.
He really enjoyed it.
Continue on!
3
I posted yesterday’s blog entry last night instead of waiting until this morning.  That made me feel like I am a day ahead!
One of my values is timeliness.
Continue on!
4
I have put images in my blog entries since February 13th, 14 times.
I believe it improves the attractiveness of my website.
Continue on!
5
I lost 1.3 kg in the last two days, finally budging the scale.  I think I know what to do from now on, but of course, I will learn as I go.  I pray my readers will continue with me in this journey.
This is for the purpose of my journey and my New Years resolution.
Continue on!
 

Meditation

 
I just recorded this exercise success meditation to relax us into exercise success.
 
 
Intro
This meditation is designed to relax you for success.  Exercise today to reach your ideal weight.
 
Relaxed Posture
Sit or lie back.  Get comfortable.
 
Conscious Breathing Exercise
Focus your attention on your breathing.
 
While meditating, we practice conscious breathing.  At least two times a day, do the following exercise.  Let me explain it, then we’ll do it, twice.  First, inhale through your nose for four seconds.  Second, hold your breath for seven seconds.  Then, exhale slowly through the mouth for eight seconds.  Breathe from the abdomen rather than the chest.
 
Ready?  Inhale.  Two, three, four.  Hold, two, three, four, five, six, seven.  Exhale slowly through the mouth, three, four, five, six, seven, eight.
 
Again.  Inhale.  Two, three, four.  Hold, two, three, four, five, six, seven.  Exhale slowly through the mouth, three, four, five, six, seven, eight.
 
Good.  This will reduce stress.
 
Visualization
Imagine a trickling, sparkling stream.
 
Let your thoughts drift in and away one-by-one on loose leaves flowing downstream.
 
This will reduce anxiety.
 
Body Scan and Progressive Relaxation
Think of the seventh purple chakra at the crown of your head and relax down to your forehead and loosen the tiny muscles around your eyes.
 
Relax your cheeks, tongue, lips, and neck.
 
Square your shoulders and relax them.
 
Straighten your back and let the tension go.
 
Relax your arms, hands, and fingers.
 
Concentrate on your breathing, and relax your legs, feet, and toes.
 
Relax your entire body.
 
Affirmation of Worth
Remember, your self-worth is infinite.  Your value is independent of your performance.
 
Relaxed Goal Orientation
You are preparing yourself to reach your ideal weight.
 
Today, in a relaxed manner, do the exercises of your choice, for as long as you desire.  Be open to meeting people.
 
Remember, to succeed, you must have clarity, courage, productivity, influence, necessity, and energy.  Overcome the obstacles that will come your way and turn them into opportunities.
 
You are beautiful.  You are talented.  Talent does not matter.  Experience does.  Practice progressive mastery.
 
Remember, you do not need to go faster and faster; just pay attention to what you are doing.  Do your most valuable activities.
 
Affirmation
Relax and remember to affirm, “I am happy the way that I am!”
 
You will do it!
 

Breakfast

 
I made the Neapolitan Shake without the stevia this time, but with additional strawberries (283 grams).  I thought it was even better.  It is not as sweet, but it does not have to be as sweet as it is with stevia.
 
283 g
whole unsweetened organic frozen strawberries
104 g
organic firm tofu
36 g
Orgain organic chocolate fudge vegetable protein
5 g
raw cacao powder
9 g
psyllium husks
1 g
natural vanilla powder
3 g
raw Brazil nut, unsalted
 
Combine and add filtered water to desired consistency.  I like mine thick.
 
I had some V8 mix (regular and low sodium) with my breakfast as well.  I hoped to get some sodium, but I could have just added a little sea salt to my shake.  I think I will try that next time.  As it was, I had 590 calories, which is a bit much for breakfast.
 

Afternoon

 

Walking

 
I walked 2.05 miles this morning.  I had more energy than I realized earlier.  I think I will change my energy report today from 80 to 90.  Also, I will do that with mood.  I have been kind of expansive while talking to my husband.
 

Lunch

 
My husband and I have decided to cook sirloin steaks with steamed broccoli for lunch. Last time we had sirloin steak, I ate too much steak.  Solving that problem this time is going to be a challenge.  Four ounces of sirloin steak will give me my protein allotment for today.  Tonight, I am planning an Amy’s dinner, which is low in protein.  Generally, I spread my protein evenly throughout the day.  This is going to be an experiment.
 
I have the broccoli and steak on.
 
Broccoli is hard to beat nutritionally.  I steamed it for eight minutes.  In Utah, six minutes was enough.  Broccoli has just about every vitamin and mineral there is.
 
Below is the nutritional analysis for four ounces (113 g) of fresh broccoli.
 
 
One subject I talked with my husband about this morning is the need for balance.  Eating a vegan diet requires supplements to balance nutrients needed by humans that animal products supply.  I tried veganism for a time, but it did not give me the mood and energy I was hoping for.  On the other hand, plants supply important nutrients, like dietary fiber, that are not available in animal products.  I believe that a balance of plant and animal products is best.  It seems like most people gravitate toward a plant-heavy or animal-heavy diet.
 
It is hard to determine how much steak you eat or how much fat it has.  I guesstimated what I ate, but I could have been off by a bit.  I do not think I ate as much today as I did on Monday.  I guesstimated the broccoli too, but being off does not matter as much.
 
My husband thought this cut of steak had way too much fat and gristle.  For additional steaks, we will probably try a different grocery store.
 

Orange

 
For my afternoon snack, I had another orange.  Generally, I try to balance protein and carbs, even for snacks, but lunch was almost all protein.  The orange worked out well for yesterday’s snack, (even when I ate cashews as well,) so I am doing it again, the orange that is, not the cashews.  Besides that, it is hard to beat the nutritional content of an orange.
 

Walking Again

 
I am thinking of my second walk for the day.  For the past two days, I have taken two walks for approximately four miles a day.  That helped my body to start losing weight again after being stalled for a long time.  So I am planning the same routine today.  Right now, I am trying to interest my husband in his walk, which he has not taken yet today.  It does not look like he is interested.  Maybe the sirloin steak is weighing him down too much.
 
I was wrong.  He is on his way with me.  I walked 2.29 miles and got the trash out and the mail in.  Now I am cooking some dinners for tonight.
 

Relax

 
We finished eating our dinner.  I am still excited about things, but I am starting to relax.  I finished coloring the broccoli from a .tiff file.  I am finishing up Cronometer and planning to fast the rest of the evening.  It is 7:09 PM.
 

Prayer

 
 
 
 
Evening Prayer
 
Dear Lord,
 
I am starting to relax after dinner.  This has been an awesome day.  If I lose weight tomorrow, it will be really awesome.
 
My husband and I are very fortunate.  We are getting along superbly, and we have the resources for a comfortable life.  I regret that I was afraid of getting married for so long.
 
I recorded a meditation today.  I pray my readers will enjoy it too.
 
Again, I took two walks today for the third day in a row.  That may be one of the keys to my weight loss.  I also did some strength training today.
 
I made another Neapolitan shake for breakfast, which turned out fantastic.
 
Lord, I am so grateful for my life.  I am doing better now than I have during my entire marriage.
I am just getting started with my blog.  I am optimistic about its future.  Help me to write things that will be useful to others.
 
Bless my readers, Lord.  Bless them to accomplish their own dreams.  If they want success, help them find the path to success and stay on it.  The Success Mechanism steps may help them.  I committed them to memory, and they are helping me.  It does not matter how much or how little education or experience you have, following these steps will help you.
 
Bless my readers with health and happiness.  Here is my Power Point presentation on the 12 Steps to Health and Happiness.  My readers may love it.  I pray they will take a look at it.
 
Also, Lord, my free but valuable ebook, Joyful Vibrance:  Transform Your Body Image, Energy, and Mood! is right here.
 
Amen.
 
Dear reader, I give you these gifts, and if you will appreciate them, they will bring you a pile of rewards.
 
I pray that you will continue to follow this blog and tell your friends about it too.
 
 

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