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Reach Out and Get Support
Today I will reach out to two people I want to be part of my support group and tell them about my health journey and how they can help me reach my health goals.
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Replace one Harmful Thought with a Helpful Thought
Today I will replace one negative thought with one helpful, or positive thought.
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Harmful Thoughts and Cognitive Distortions
What negative thoughts do you sometimes have? Negative thoughts are ideas that are not helpful and could prevent you from reaching your lifestyle goals. How often do you have negative thoughts in these areas? All or nothing: You only see extremes, nothing in between. For example, I can’t ever eat sweets again. Often Sometimes Almost…
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Unhealthy and Healthy Fats
If you have diabetes, you’re twice as likely to have heart disease or stroke than someone who doesn’t have diabetes. True False Unhealthy fats can harm your heart. Which fats should you limit? Saturated fat, trans fat, and cholesterol. Monounsaturated fat, polyunsaturated fat, and Omega-3 fatty acids. Both healthy fats and unhealthy fats contain a…
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Identify Unhealthy Fats In My Diet
Today I will identify food items in my lunch that contain unhealthy fats, write down my findings and send them to my dietitian through the App.
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Increase My Physical Activity
Today I will increase my physical activity 10 minutes daily till I reach total of 150 minutes weekly and track it with my band.
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Coping with personal stress
How do I cope with stressors I cannot eliminate? Learning to cope with stressors can have a huge impact on your quality of life. You can improve both your mental and physical health by learning a few techniques to use at home. Learning to Relax Deep Breathing Mindfulness Meditation Message your coach today for more…
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How do I rate with stressors?
How do I rate with stressors? Take this survey to see how many potential stressors you have in your life. (all yes/no questions) Do you ask for help when you need it? Do you keep your things in order? Do you get enough sleep? Do you make time to do things you enjoy? Do you…
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Cooking With Less Fats
Cook with Less Fat Low fat cooking methods will reduce your intake of saturated fat as well as lower your calorie intake which is useful for weight control. Try to bake, steam, grill, roast, microwave or stir-fry in a small amount of healthy oil or cooking spray in nonstick cookware. Remove the skin or fat…
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Calories in Drinks
Calories from drinks easily add up. True False The World Health Organization recommends no more than how many teaspoons of sugar per day for adults? 6 to 9 teaspoons 9 to 12 teaspoons 12 to 15 teaspoons Alcohol should be consumed in moderation, which means… up to 2 drinks per day for women and up…