We have not come far enough. The first African arrived in America aka the colonies in 1619. First considered as common animals with validation from the “Holy Bible.” Then 200 plus years later we got freedom from the chain but were told we were not citizens, after more than 200 years on this land. They told us that ” no white man is required to believe anything a black person says.” We build the country and defended the country and died for equal right to vote. Today, so-called “woke” negroes want us not to vote. Those individuals have been blinded, by the lies told to white Americans. Too many of us believe that slavery just happened, that Africans were to blame as much as the plantation owners. If you are among those people, please read a book. Turn off your television, you may be informed, but you are uneducated. Educated yourselves. Vote, teach your kids to read, teach your kids math and science. Demand better education. I don’t care how hard you work, make time to know what is required for your child to make it. Our ancestor did that much for us. Others may not have to work as hard, but we to whom much as been taken and little given most overcome. We will not overcome by praying to their god. We will overcome when we grab hold of our country. When we refuse to the coned into believing that somehow we don’t have a right to all the benefits of the country our ancestors built. Grad hold, take no prisoners. Don’t be embarrassed, by embarrassing those whose ancestors treated us like cattle and dehumanized us. Don’t ever let anyone forget that for the majority our great country’s history we have been oppressed, repressed, demeaned and sacrificed. Push back and dismiss those who profess ignorance. Our cause is true, and our time will come, let us prepare our offspring to enjoy our success while fighting for our country’s fulfillment of her promise of equality and justice for all.
What next? You have improved your sleep habits and found a motivational mantra. So, where do we go next? Will results come? What can I expect?
I can assure you, if you sleep better and eat better, results will follow. No, I don’t mean in 6 months. If you are consistent, results will be measurable in 30 days.
These are the easy steps.
Replace breakfast with coffee, tea or water.
Make your own lunch, consisting of plant or animal protein with fruit and veggies. Eat between 1100 and 1300.
Last meal of the day no later than 8 hours after the first.
Follow for 30 days and 10% weight loss is easily achievable.
What are you waiting on?
Just do it!
All those pictures you take with your cellphone are good for something after all. Go pull them up and take a closer look. Do you really like what you see?
I recently stepped on the scale and did not like the numbers. On Monday September 2nd, I was 75.6 Kg. I then saw a picture and got confirmation of what I already knew. I weighed too damn much. I need to take my own advice, stop fooling myself and eat less and sleep better more consistently.
It’s been two strict days. The plan is 30 strict days. At the end of those days I’ll reveal my weight. I will not weight myself again until day 30. Start the count, today is day #2.
Sleep better. Make better food choices. Be happier.
Religion as known this for millennia. Chants are a powerful way to train the mind. For weight loss and wellness to be a maintained we have to change our lifestyles for the long-run. The change needed is antithetical the direct our society wants us to live. The choice infrastructure of our society is such that we consume more than we think.
Our society is functionly illerate, we read without comprehension and are easily misled, by the “shiny” toys being sold. Mantras are one of those shiny toys, but there is ample evidence to suggest there is power there.
Every time I am tempted to make the wrong food choice I repeat my mantra, “I will eat well today.”
What’s your mantra? Find one and say it often.
one of my favorites
The room was still dark, but the gentle climb of my alarm could be heard. It heralded the last job of my trip. The near return to reality was welcomed and abhorred in equal measure. I rolled over to find an empty bed, just the way it was when I got in. The thought of coffee was driving me to get out of bed. Unfortunately my nostrils were not tickled by the usual morning scent of my strong coffee brew. It was a reminder that I was in a lonely hotel room. I missed my own bed, but more so I was missing my automated coffee maker. My alarm had stopped and restarted before I could get the energy to pluck myself out of bed. Suddenly the room and bed were not as warm. The combination of cold room and comfortable bedding was keep me static. I finally convinced myself…
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Bad advice is everywhere. It is your job to find it and discard it. In the world of diet and weightloss, poor quality information is a scourge.
If we don’t want to be trapped by the purveyors of “crap” we need to educate ourselves. Read, read and read some more. Making better choices is about high-quality data. Learning how to find high-quality data is key, not just for diet but for life in general.
With that in mind start here. Go to google and read about insulin and read about sleep quality and quantity. Only after we are convinced of the validity of the information I am presenting will you own it and follow it.
Without ownership, it is too easy to be lead astray. Keep focused, keep learning and just do it.
Stop making goals and make changes. Go to bed on time. Eat less. Eat better.
As we do the necessary, the results will come. Making great choices is about our choice infrastructure. What is choice infrastructure? Those things around us that influence our decisions without us being consciously aware.
Clean up your surroundings, and you will do better. Errors are not about individuals, poor judgment is a community affair.
How we eat and what we eat is crucial to managing our weight. The current advice is skinny on facts and heavy on opinion. The myths and folklore that surrounds food are killing us.
I suggest, and the data are supportive of a low-calorie diet that is overweighted with plant-based components.
Divide your plate into fourths. Half should be leafy vegetables. One-quarter fruit and the final quarter a protein option. Each component should be no larger than your fist.
Yesterday I made conflicting claims. I said I’d talk about what to eat and sleep. Both are connected. Both are vital to better well-being.
I will start at the beginning. Sleep rules all. Sleep is the most important activity to recovery and efficient function of the human body. We are remarkable beings.
The evidence is clear about the necessity of sleep. Sleep needs to be deep and restful. It needs to be somewhere about 7-8 hours.
Start by setting your clock for 1 hour before bedtime. Turn the lights down, turn off the TV or computer. Turn the temperature down. Wear comfortable clothes. Keep the room as dark as possible.
You should fall asleep within 15 minutes. If you have trouble falling asleep, consider low-volume relaxing music. If you use music, set a sleep timer for no more than 30 minutes.
Limit daytime naps to no more than 30 minutes.
A good night of sleep will decrease your stress the next day. The decreased stress means decreasing the hormones that could increase your cravings. Adequate sleep decreases food cravings.
Without those cravings, making good food choices is a much easier task. Our bodies are remarkable machines. We must begin to understand and work with the rhythms to achieve our goals. Adequate sleep is the beginning of taking control of your biology. It’s not about will power.
Let’s master the rhythms of our bodies and attain our goals.
This is a just a quick post to show how I schedule my meals. Next we will talk about what to eat.
First, breakfast is not the best or most important meal of the day. Have your tea, coffee or water. You will be hungry between 11am and 1 pm. Eat.
You should be hungry again 3 to 4 hours later. Snack on 1 or 2 fruits or nuts.
Dinner should be about 6pm. Snack on nuts before bed.
Get 7-8 hours of sleep and start the next day well rest. Rest is the most important component of eating well and improved well-being.
Let’s do this. Tomorrow we will discuss how to get better sleep.