Here we go...
I set up quarterly check ups with Doctor:
June 7th last physical (Can review online.
90 days... Betty Haswell, PA-C
Monday, September 17, 2018 at 11:40 am
Monday, September 17, 2018 at 11:40 am
1. Make better food choices: Keep it simple. Protein, Veggies, some fruit, slow carbs.
(Reading 4-Hour Body, Tim Ferriss) The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman is a nonfiction book by American writer Tim Ferris.
2. Find a way to do exercise or some fitness regime 5 days a week:
Bicycle, stretch, hike, strength training: Have TRX, join gym in week or two if really progressing.
3. Supplements, herbals - What to take and why:
Diatomaceous earth: 1tbl/day. Cleanses the digestive tract. Support healthy digestion. Improve cholesterol and heart health. Provide the body with trace minerals. Improve bone health. Promote hair growth. Promote skin health and strong nails.
Set up quantitative goals that I can track raw numbers and percent of goal. E.g., weight, BMI. triglycerides, 1 mile time, pull ups.
David, I am working on this current punch list for your Lifestyle Lab 101 for Lifestyle and Food Decoded. My comments to your items on your let's address these things in our sessions list:
ReplyDelete1. DB's Item: Make better food choices
Understand what foods and why. My comment: Introduce anti-inflammatory foods via ANTIF list, portions (and how to view them literally on small plates to look big - it works! Food prep, batch cooking, recipes, easy menus, healthy snacks.
2. DB's item: Find a way to do exercise or some fitness regime 5 days a week.
My comments: Post affirmations everywhere (app, website downloads, etc.) to encourage, motivate, enlist a partnership with a friend to walk, bike, swim, hike; join gym and discuss the different programs available and we will pick out the best one(s) for you to start with whether that be classes, individual circuit work, joining a therapeutic yoga class, etc.
3. DB's item: Supplements, herbals - what to take and why. My comment: If you haven't had a lab test about FT3 and FT4, hormonal panel, creatine, cholesterol, bp, lipids, and nutritional deficiencies (D, B, A, Macro and Micro minerals, omega 3 see https://www.rainbowlight.com/blog/nutrient-deficient-find-out/ )-- within the last 90 days, it might be a good idea to consider getting current lab tests through your physician. Foods and supplemental therapy will help you process your foods better (let's talk enzymes in capsules and foods), and from there you will see improvements in skin, hair, nails and bone growth month other positive results such as more energy and less food cravings.
4. DB's item (didn't list this specifically but you mentioned diatomaceous earth for cleaning digestive tract). My comment: A gentle detox may be warranted along with a full evaluation of your digestive tract, specifically your small intestine for small intestinal bacteria overgrowth (SIBO). There are tests for SIBO if you are interested ($125~) or we can do a q&a and go from there if protocol for SIBO is needed (diet, supplements and sometimes anti-biotic).
As already stated, I am putting together a simple chart of sorts to more easily address all the things stated above plus moods, stress levels, meds, sleep, other conditions and space for brief comments on those lifestyle items. Also, you can download my Food Journal -- I will send you the PDF in an email and if you like it, use it. All these things we are discussing here take effort, consistency, dedication, motivation and finding the magic stick to it beyond 4 weeks. We are also working on the mind - body connection in terms of your outlook and ability to stick to your new lifestyle - for life! We can devote sessions specifically to the challenges and concerns you have for sticking to your program. And we can make adjustments along the way to any part of this program as we discover more dynamic and practical ways that you can implement quickly to keep you on track and support you along your journey of feeling super. Namaste and Welcome to A's Lifestyle Decoded 4 You