Thursday, July 29, 2010

Take Control of Your Life July


Congratulations for making the commitment to yourself for taking the steps to change your health and change your life. By replying with a post that you are "all in", you will be acknowledging your commitment to yourself, to me and the rest of the group. This commitment solidifies that you are going to do everything within your power to follow this workshop and support others in our group so we can all accomplish or weight and/or health goals.

Wellness for the World,
Glen Depke


  1. Greetings!

    By today you should be in full swing of using the accountability sheet. The goal is to work toward checking every one of these boxes every day.

    Let me know what areas are creating challenges for you so I can give you some tips to build success.

    Take a moment after reading this to take 3 deep belly breaths.

  2. I'm all in too! 3 deep breaths done :) Kit

  3. Greetings!

    In Japan one of the greatest health tools that they use for almost any disease state is the use of drinking water upon waking. This long term practice includes drinking a significant amount of water upon waking and waiting 45 minutes prior to eating breakfast. Interestingly this fits right into your plan as set up through our workshop.

    Please remember to drink right away when you wake up.

  4. Greetings!

    Are you shutting down nightly and getting to bed at a healthy time? Proper sleep is so powerful yet so under utilized as a health practice.

  5. Greetings!

    Be sure to use your diet record sheets to create an awareness to your nutritional choices. This will help us in assessing your nutritional ID in week 3.

    Remember the goal will be to maintain high energy; physically, mentally and emotionally from meal to meal. No need for snacks and no cravings.

  6. The skin brushes are in and everyone will get one on Wednesday. Talk to you soon.

  7. Hi Glen,
    Hope all is well!
    Have a few questions for you...
    Any suggestions for a healthy alternative to coffee when I need an energy boost?
    How about for winding down? I know bath, relaxing music, calming herbal tea, journaling. Any other ideas?
    Still trying to get myself up and going in the am and then shut down earlier at night.
    Whats your recommendation for a protein bar/drink? Just like to keep something tucked in the purse for on the go and the occasional time when a meal isn't available.
    Thank-you! Kit

  8. Hi Kit,

    Due to some situations that are outside of the realm of this thread, I will share with you in person, what you can use for low energy periods.

    As far as winding down in concerned, chamomile tea would be good and I would definitely use this time to incorporate some deep breathing. Breathing with only our focus on the breath can be very relaxing. As thoughts come in, allow them to release just as easily.

    For a protein bar, there really isn't anything that I would recommend for a protein type. Getting a quality organic jerkey or have a can of tuna or salmon would be great options. Either of those choices with some nuts or seed would work well.

    See you tonight.

  9. Greetings!

    I cannot wait to hear about all your successes tonight. Regular deep breathing, drinking enough water, paying attention to nutritional choices, improved sleeping, follow the movement guidelines, and of course getting a little sun. Remember that these simple little things go such a long way in reaching our health and wellness goals.

    See you all tonight.

  10. Hi Glen,
    I'm all in. Had a good workout today.

  11. Greetings!

    As a tip for being gluten free; instead of eating a sandwich on bread wrap your meat, cheese, veggies and condiment in a large romaine lettuce leaf. You could also make tacos and use the same vehicle for your tacos. You may be amazed at how satisfying and refreshing this can be.

  12. Greetings!

    Be sure to increase your success with the accountability forms on a daily basis. This will be a major factor in creating your success.

  13. Hi Glen,
    Thank you for your feedback! I found a guy at our local Farmers Market that makes an incredible jerky in many flavors. Great idea and so easy to carry and keep handy.

    Here's a recipe I thought would be good to share...

    Eggs Eggs Florentine
    from Somersize Recipes

    Butter for greasing 12-cup muffin tin
    12 thin ham slices (may substitute another meat)
    Chopped Spinach
    12 eggs
    3/4 cup finely shredded cheese
    Salt and pepper

    Preheat oven to 345 degrees
    Butter a 12-cup muffin tin. Place a slice of ham into each muffin cup and press to form a cup. Divide spinach equally among cups, about 1 tablespoon each. Lightly season with salt and pepper. Crack an egg into each cup, being careful not to break the yolk. Bake for 10 minutes. Top each egg with 1 tablespoon grated cheese. Return to oven for an additional 5 minutes, or until cheese is melted. Carefully remove from muffin tin and enjoy. They keep handy for a quick and easy meal.
    Here's to Health and Happiness!! Kit

  14. From myself and I am sure the whole group, thank you so much for sharing Kit!

  15. Greetings!

    Take advantage of the beautiful weekend to get your daily sun exposure both on your skin as well as some time with your sun glasses off.

    Remember also that if you are stuck in an office all day without exposure to sunlight, to pick up a full spectrum desk lamp. This is a small investment that can pay some big dividends.

  16. I think it is going to take some time to adjust to completely gluten free. I am finding that what I think is right when I eat it is eventually the wrong thing in some way. Also I went shopping for supplies to bake things and WOW!!!! don't think I can afford to be gluten free! How can anyone do it and partake in life in this economy? I am really trying, but with challenges.

  17. Hi Kelley,

    It is important to remember that the end goal is not to switch to non-gluten grain foods. Gluten free does not necessarily mean healthy foods and you are correct...often the gluten free versions are very expensive. Look for ways to replace these foods in your diet.

    I will share that I eat gluten free and it is very easy and cost effective once you get used to it. In good time...

  18. Greetings!

    At the start of the work week, I would suggest that everyone take a good hard look at your accountability sheet. What do you need to work on and who do you have to be to achieve your goals?

    If you are not using your accountability sheet, than your first goal will be to incorporate this daily. Remember that long term accountability is what creates success.

  19. Greetings!

    If you have yet to have a day where you check of every accountability category, it is time to kick it into high gear. Week three is coming up tomorrow and the goal of reaching every category on your sheet should be very real for you at this point.

  20. Greetings!

    Today is going to be an exciting day as we assess your Nutritional ID this evening. So often this creates the most significant shift in how you feel; physically, mentally, and emotionally.

  21. Greetings!

    Take on the bonus round today of taking 3-5 deep belly breaths every hour. If you take this on, I will suggest that your energy and emotional well-being will raise today.

  22. Greetings!

    As a minimum, everyone should be eating at least one meal per day according to their Nutritional ID and using their meal diary with each meal.

  23. Greetings!

    Remember, that if you are requiring snacks between meals, you are either missing one of your macro-nutrients or you are not reaching the correct ratios of those macro-nutrients.

    If your time between meals is longer than 6 hours, you may need and appropriate snack to meet your needs.