Week 3 – July 12th, 2016

Body Fat Percentage: 39.37%

Goal: 30%

Pounds Lost: 8
Inches Lost: 11

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Sally meditating

Water coolers

Refreshing Water Enhancers

This was a difficult week as I did not feel well most of the week. I had a virus for a couple of days and had no appetite. That is not good, we want to eat to keep our metabolism burning Fat. I had more carbs than I had intended so the Carb Counting will be for next week. This week was all about taking care of myself. Spending more time on Meditation, Yoga and resting. Stress builds in our body and mind and is stored there, much like we store fat. It is important to have several “Stressbusters” in your daily routine.

A client shared with me this week that she was just now realizing how deeply she can feel her body relax from just the simple practice of taking a bath each day. I suggested to her that this also might be a result of her recent practice of Restorative Yoga that helps her relax more deeply and is noticing the effect her combined stress reduction activities are having on her. Make sure to have a “Stress Reduction Plan” and if you do not have one, let’s make one together this week.

My Stress Reduction Plan

Daily Meditation, Hot bath every other night before bed, Walking 3 times per week, Restorative Yoga 4 Times per week, Following My IP Diet, and getting 7 hours sleep. Creative Activity Each Week, Massage or Chiropractic Treatment once per Month.

TIPS: When you are craving a drink, have some water (try our Water Enhancers) or hot Herbal Tea, or try one of our Aromatherapy Inhalers (they can help you break the habit of putting something in your mouth).

Yoga at Home – there are so many ways to take advantage of Yoga. You can go to a class, private instruction, or online classes. The one I use is Yogaglo – they have a free trial right now if you want to check it out.

Self-care is very important. July 24th is International Self-Care Day. Read our blog post on the 7 pillars of self-care.

Need some more stress relief? Come in for a chiropractic tune-up or a relaxing massage.

Diet Journal Week 3
MondayTuesdayWednesdayThursdayFridaySaturdaySunday

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 cups Mushrooms & Spinach Strawberry Banana Drink

Dinner: Bocca Burger 2 Cups-Tomato and Mushrooms

Snack: IP Orange Wafer

Stress Reduction: Meditation & Bath

Water: 32 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium
  • 2 Omega 3 and BCAA

Exercise:

  • Walk and Yoga

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 Cups Bok Choy with Ginger, Chocolate Drink Mix

Dinner: Tofu and Veggie Stirfry

Snack: IP Orange Wafer

Stress Reduction: Meditation

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium
  • 2 Omega 3

Exercise:

  • Walk with Sophie & Yoga

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 cups Cucs, salad and Blueberry Cranberry Drink

Dinner: 8 oz. BBQ Bocca Burger , 2 cups Green Beans saffron & Garlic

Stress Reduction: Meditation & Bath

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium

Exercise:

  • Walked 1 mile and Yoga

Breakfast: Tea (no sweetener), IP Chocolate Chip Muffins

Lunch: 2 cups Red Pepper, Cucs, Strawberry Banana Drink

Dinner: 8 oz. Egg Souffle, 2 cups Asparagus and Arugala

Snack: IP Chocolate Chip Muffins

Stress Reduction: Meditation

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium
  • 2 Omega 3 and BCAA

Exercise: Yoga

Breakfast: Tea (no sweetener), IP Lemon Wafer

Lunch: 2 cups Red Pepper, Cucs, Celery, Strawberry Banana Drink

Dinner: Smoked Tofu Meatless Balls, chopped tomato

Snack: IP Blueberry Cranberry Drink,

Stress Reduction: Meditation & Bath

Water: 72 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium
  • 2 Omega 3 and BCAA

Exercise:

  • Walk

Breakfast: Tea (no sweetener), IP 1 ½ Lemon Wafer

Lunch: 2 cups Red Pepper, Cucs, Strawberry Banana Drink

Dinner:

Snack: IP Chocolate Chip Muffins

Stress Reduction: Meditation

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium
  • 2 Omega 3 and BCAA

Exercise:

  • Yoga

Breakfast: Tea (no sweetener), IP Blueberry Cranberry Drink

Lunch: Vegetti Zuch Noodles Tomato and Chocolate Drink

Dinner: Eggs, 1 Cup Tomatoes and Salad

Snack: IP Orange Wafer

Stress Reduction: Meditation

Water: 64 oz.

Supplements:

  • 1 Potassium
  • 2 Multi Vitamins
  • 2 Cal- Magnesium
  • 2 Omega 3 and BCAA

Exercise: Walking and Yoga