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Post by cathygeha on Jun 7, 2019 5:19:49 GMT
100 Day Challenge 💯 If you have wondered what this challenge is all about it has to do with making a change and focusing on that change for 100 days. It can be related to anything YOU want to work on: weight loss, exercise, housekeeping, reading, practicing, organizing...the sky is the limit. After you decide what you want to work on you show up daily and post how you did with a "face" that indicates how the previous day went. YOU CAN START ANY DAY OF THIS CHALLENGE! We would love to have you with us! ~ Dates for this challenge: May 31 through September 8 ~ Just in time for the beach ~ Further information about the challenge: Focused Intention Begins with a question/hypothesis Commitment to a goal Etc If you are interested here are a couple of websites to check out: www.gongfuacademy.com/100-day-gong.htmlwww.gongfuacademy.com/uploads/2/2/0/3/2203043/set_your_own_gong.pdftheurbanmonk.com/gongs-intention-discipline-leading-to-life-mastery/ And for the form you can fill in for 100 days: www.chilel.com/100daygong1a.jpg |
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Post by cathygeha on Jun 7, 2019 5:44:33 GMT
I should have made two cups of brown not white rice the other day...hate to toss the white out so am eating it so it keeps me away from getting in the whole grains.
I had not noticed the idea of reassesssing at day 25 doing this...might reassess earlier but will keep that in mind - thank you 
Goal: My goal/challenge is to focus on the ghg's while dividing my plate at every meal with the focus on Core/SFT foods
fruit or veg at every meal Journaled within calories for the day
 The 8 Good Health GuidelinesI thought that since I have it down...should review wwhat is listed... ✔️1. Fruits and vegetables: Eat at least five ½-cup servings of fruits and vegetables per day. A serving is ½ cup, except for leafy greens which are 1 cup per serving. For those over 350 pounds, 9 servings are recommended.
❌2. Whole grains: Choose whole grains whenever possible.
Choose whole-wheat (or oat or multigrain) bread, instead of bread made with refined white flour; whole-wheat pasta instead of white; and brown rice instead of white.
✔️3. Milk products: Get at least two 1-cup servings of milk a day.
Eat at least 2 servings of non- or low-fat milk products each day. A serving is 1 cup. Increase to 3 servings if you’re over 50 or weigh more than 250 pounds.
✔️4. Water: Drink at least six 8-ounce glasses of water each day.
If this is hard for you, try flavoring your water with fruit or cucumber slices. Cups with measurements and/or built-in straws help too. Up to half of your daily fluid intake can come from decaffeinated drinks other than water, such as milk, juice or herbal tea.
✔️5. Oil: Have 2 teaspoons of healthy oil each day.
Two teaspoons of olive, canola, safflower, sunflower or flaxseed oil are recommended—so your body gets the vitamin E and essential fatty acids it needs.
✔️6. Protein: Make sure you get enough protein.
A serving or two a day will keep you healthy. Choose low-fat sources such as skinless poultry, lean meat, fish and eggs.
✔️7. Sugar and alcohol: Limit your intake.
Both contain empty calories. Avoid processed foods with added sugar. And experts recommend no more than one serving of alcohol per day for women, and no more than two per day for men.
✔️8. Vitamins: Take a multiple vitamin-mineral supplement every day.
Every body is different, so talk to your doctor to figure out the right multivitamin for you.
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Post by cathygeha on Jun 7, 2019 5:51:17 GMT
It looks like everyone is doing well. I need to make sure I have more fruit in the house. The plums, mulberries and other fruit should be ripening soon so am looking forward to them. Will tell hubby to pick some fruit up on his return home from Beirut.
starchild68, Thank you for the heads-up on reevaluating goals after 25 days. I am not sure I have read everything on those links I post daily  Will you be reassessing the flour thing at day 25 or are you sure it is better for you to do without flour?
klf722, You should feel good about your food choices yesterday! Good job
cj59, I wish I had some fruit in the freezer or that we had some to pick from the trees...ah well...in a few weeks there will be an overabundance of fruit and right now I have plenty of vegetables to fill in.
pamthomas46, I can see you accruing those smiley faces and blue dots! |
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Post by klf722 on Jun 7, 2019 10:22:26 GMT
Tracking and continuing to make good food choices. Feeling good about it too!
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Post by starchild68 on Jun 7, 2019 16:44:29 GMT
🙂 report for Thursday: a small smile for the day. B: Oatmeal, yogurt, & berries; L: diner Greek salad w/broiled chicken tenders; D: Fettuccine w/tomato sauce sautéed w/ turkey breast & lots of veggies. The victory was self control on the portion size! So, again it was 2 out of 3. And no pastries!
Cathy - I'm keeping the "cut back on flour" for now. I will re-evaluate after my WW session tomorrow, LOL. I am desperately trying to get back in target wt range for "free" meeting. My ultimate goal is the body fat reduction, so I will do SOMETHING related to that. We shall see!
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Post by cj59 on Jun 7, 2019 20:41:23 GMT
Hello Everyone cathygeha - thanks for posting the GHG. I'm using those to make my own plan right now, instead of following a specific one. I've always had a big problem with eating too much sugar, so it's helping me to focus on eating less. I keep a lot of fruit in my freezer, and then thaw it out for a serving when I need it. I also eat a lot of those small fruit cups by Dole and unsweetened applesauce. It helps me to have the single servings readily available. It's good to see that everyone is doing well, hope we can keep up the good work! I have the rest of my food planned for today, so it's a day for me. |
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Post by pamthomas46 on Jun 7, 2019 21:02:26 GMT
😊
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The 8 Good Health Guidelines
Will you be reassessing the flour thing at day 25 or are you sure it is better for you to do without flour? 
