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An often neglected communication skill is listening. Practice this skill when you listen to music. Notice when your mind wanders, any chatter or conversations that arises in your mind, and judgements whether positive or negative. This interactive form of meditation can help you to better understand yourself, notice when and how you react, and focus your attention.
- Gabriel Garcia Marquez
After a stress filled day and near injury dumping a motorcycle, one of my challenge goals evaded me. Over the past 10 days I maintained my weight of 145 lbs. rather than losing. However, I did lose 1/2" on my legs, 1" on my hips, and 1" on my waist. Weight loss continues to be a goal, plus managing stress and pain, and improving my sleep. Shifting away from post-menopausal hormone therapy last fall led to weight gain and a heavy, bloated feeling. That added weight is a burden to my artificial hips, overworks my heart and organs, and I am not happy with how I feel and look. Ten pounds is a big deal, and losing 10-pounds has profound effects.
My next step is a Potato Reset. Some may recall that last year I followed Spud Fit for 3 weeks and lost over 10 pounds. Both Spud Fit and Potato Reset are in harmony with the eating plan I follow, The Starch Solution...there is simply a strong focus on eating mainly potatoes with both. Check out the free 3-day jumpstart guide for meal ideas and how it works. Join along and feel free to contact me with questions and coaching options.
Email: tiffany@andersontherapeutics.com
Be Well! ~ Tiffany
I apologize for the late post - the holiday was a full day for me. My gift to me was day one of a motorcycle riding class and then I spent late afternoon and evening visiting my son. Hope everyone had a great holiday!
Woke early to be at the class by 7:45am and had my usual hash browns & hot sauce combo for breakfast. Missed having time for my workout! The endorphin rush helps so much to manage my pain and energizes me. The course did not fare as well as I had hoped...took a bit of a spill, experienced a great deal of numbness in my right hand, and was a nervous wreck! Stress levels went right through the roof.
Lunch/snack sack: 3 roasted Russets, cucumber (sliced), apple, multi-grain bagel with avocado, large roasted yam.
Tapas dinner with son 5:00pm: Baked corn tortillas with salsa and blueberries for dessert
Late night snack 9:00pm: Packet of instant grits with blueberries, stevia, and soy milk.
Slathered on a heavy layer of Epsom gel onto my arms and shoulders and slept.
Welcome! Woke early this morning, 5:30am, feeling fairly rested prior to an early morning shift at the spa (8:30am-3:00pm). Few household chores to attend to since I am seeing my mom today to celebrate Mother's day. Enjoyed 2 cups of coffee with stevia and plant based creamer.
Breakfast 7:30am: Hash browns, hot sauce, and sea salt + oatmeal with cherries, stevia, and oat milk.
Snack/lunch sack: Grazing on peas with dill & cayenne, roasted potatoes, large roasted yam, celery sticks, and an apple. I have a full schedule today...5 1-hour appointments back to back. We have 15 minutes between each client to clean/prep the room and grab a snack hence the quick and easy to eat foods. [Brought home 1 Russet, the yam, and celery sticks...will take for lunch tomorrow.]
Dinner 4:00pm: Salad bar (spring greens, beets, yellow peppers, quinoa, jicama, carrots, mushrooms, red onion, strawberries, balsamic vinegar) from local grocery store, sourdough wedge, banana
Welcome! Returned home a bit later than planned from my San Diego retreat - after unpacking and cleaning up I finally wound down around 9:30pm last night. Decided to rest late and stayed in bed till 9:00am this morning, a rare treat! Was more than ready for my regular 90-minute routine at the gym - treadmill and weight lifting day. Ran a few errands and heard from a few clients who have experienced great results incorporating my tips and simple meal plans. I would love to hear from you!
Stress management - tuned into Brad Yates and an EFT video that supports weight loss. I liked what he has to say about putting too much value into what the scale has to say. Decided to take a break from daily weigh-ins for now and focus on how I feel. If you are new to EFT (Emotional Freedom Technique or 'tapping'), I encourage you to learn more and give it a try! There are EFT videos for any number of topics from stress, grief, anger, self-esteem, insomnia, and more!
Brunch 11:00am: My usual...hash browns with hot sauce and sea salt + bowl of quick oats topped with cherries, stevia, and soy milk.
Stress & pain management 1:00pm: Epsom salt soak - used the entire 3 pound bag of salts in a hot bath. Soaked for 15 minutes. Felt glorious! No time for a soak? Check this Feb. 23, 2017 blog post for spot treatment ideas. Even though my trip was glorious...flying, hotel beds, and pillows that aren't quite right tend to leave me more creaky and sore than usual. A mineral soak helps me to manage muscle and joint pain inexpensively and side effect free!
Snack/Dinner sack: Worked the afternoon/evening shift and took along cherry tomatoes, 2 small roasted potatoes, bowl of corn topped with cayenne and dill, baked corn tortillas and salsa. Took an apple but brought it home...will save it for tomorrow.
Evening snack 10:00pm: Oatmeal, dark cherries, stevia, and soy milk.
Be Well! ~ Tiffany
Welcome! Day 7 began at 6:00am after a very restful nights sleep at my hotel. I have included a photo of my bungalow - this view is from the walking path across the pond outside the large living/sleeping space window. My quick getaway has been very relaxing and rejuvenating! Stress management and getting more rest is always a top goal for me and these few days have helped! Took one last long walk around the bay this morning and learned my 11:49am flight has been delayed to 3:28pm so that means a couple more hours to explore San Diego today. I can handle that! :)
Breakfast 8:30am: Soaked quick oats with lemon zest, blueberries, stevia, and 2 roasted Russet potatoes. Had 2 small cups of in-room coffee early on, one while walking.
Lunch/Snack bag: Packed up goodies for the rest of the day. I land in Salt Lake at 6:24pm so may have to fill in somewhere with a salad. Have 3 roasted Russets, large roasted yam, steamed rice topped with corn/bean medley and salsa, baby carrots, sliced cucumber, green pepper, cherry tomatoes, bit more brown rice, pumpernickel bagels, and an apple. This should tide me over for most of the day.
Welcome! I woke early to the sound of a large crane fishing in the pond outside my room after a comfortable nights sleep at Paradise Point Resort...wow! Relaxed last night in the hot tub to wind down, gaze at the stars, and listen to a plethora of birds. Deciding to do this makeover while traveling may have not been the greatest idea...not that I will eat out or sabotage my health, but posting and updating my website is one more task that takes time away from vacation! I snagged a cup of coffee at 6:30am from the lobby coffee bar and took a long walk around the resort and Mission Bay. After an hour I made it back to my room and food!
Breakfast 8:30am: Quick oats soaked in hot water from the in-room coffee maker, topped with blueberries and stevia. Two roasted Russets. This delicious breakfast is filling, cost very little compared to what I may have found at a restaurant.
Lunch 1:00pm: Spent the afternoon exploring Balboa Park and wandered the automotive and aviation museum. First time visit and knew I didn't scratch the surface on sights to see. Packed goodies and feasted on a large roasted Yam, veggie bag, steamed brown rice with sliced cherry tomatoes, and an apple.
Snack 2:30pm: Next up was a visit to Hotel Del Coronado during their 130 year anniversary. While gazing at the hotel and hearing the beach behind me I enjoyed a small mixed berry sorbet ($7! from the hotel ice cream shop). Love this place! Wandered the town afterwards, window shopped, and found a New York style bakery - snacked on a couple of pumpernickel bagels and an apple I had with me. Before leaving I found a small Mexican restaurant and picked up some salsa for dinner.
Dinner 7:00pm: Baked corn tortillas and salsa, baby carrots, 2 roasted Russet potatoes with mustard, and another pumpernickel bagel. Don't typically eat much bread...it helped to fill in my need for starches and calories.
