So, today I took a look at my first future self tenant

Someone who practices excellent self care minimizes their chances for stroke, heart disease, diabetes and other lifestyle related diseases.

And I tried turning that into some 'do goals' To start I took the RESEARCHED and proven methods for reducing high blood pressure (a measure of my health that needs some boosting) and then noted what a typical week looks like for me in those areas, and what I would like it to look like.  Then I marked what the research says the results for those actions could be.

Habit	Baseline	Min Target	Ideal Range	Level up	Expected Result
Exercise More	30 min x 3 days (90)	40 min x 5 days (200 min)	60 x 6 days (120 min)	30 min x 4 days (120 min)	-12/6
Lose Weight	0	-0.5/week	-1.5/week	-0.5	-3.2/4.5
Eat Fewer Carbs	1200/week 172/day	100/day	TBD	150/day 1050/week	-3.1/4.8
Eat More Potassium	0?	5 servings/day	9 servings/day	1 serving/day	-2.3/2.4
Eat Less Processed Food*
Eat Dark Chocolate	0?	1/4 oz	1/2oz per day	1/4 oz per day	-2
Sleep	5hr 51min	7hrs	8hrs	Over 6 every night
Eat Garlic	0	2 caps/day	2 caps/day		6/12
Eat Protein	98/day	100g/day	120g/day	100/day (min 16)
Drink Less	16 servings	7/week	7/week	14/week

* I'm working on a definition of processed food that I like.  

I then figured out what my goal for next week will be in each of these areas.  Normally I would be.  "Do all the things! be perfect at them!" but that's never worked for me in the past.  So we're doing it different this time.

First - overall tracking

I will take my blood pressure (my first key measure) every day in the morning right after my 'coffee'.  It will be tracked via my withings app automatically and in a spreadsheet.  I will analyze it weekly on Sunday and the goal is for a downward trend over time.  Since this process is data.. and I like data.  it should not be hard to add as a habit.  And, it's keyed off something I NEVER miss doing...

Exercise more

I currently run M W F with a partner for 30 minutes.  This has worked out really well and after 5.5 weeks of this, I feel like it's a well established habit with all the good things going the right direction on this one.  I'll have to figure out how to continue if/when she can't.  But that's a problem for another day.

But, the goal is for next week to add another day of workouts in.  I've decided that it'll be Thursday.  I'll ride my bike for 30 minutes right after taking my blood pressure.  (this is my cue and it's stacking it on top of another habit).  I'm also going to put this on my calendar so that I don't schedule other things for that time. 

To make it attractive... I will listen to loud, upbeat music while I spin.  After my workout I will post about it on Instagram and Facebook and recap my progress (give myself credit).  there's more here.  I just can't think of it right now.  

Lose Weight

Other then the things I'm doing for lowering my blood pressure, all of which should also lead to weight loss.  I'm tracking calories in Lose-it (1900/day).  I'll track each meal before I eat it and if I cannot track at that time, take a picture of the food.  I also weigh in daily right after my morning pee and track my weight in withings and a spreadsheet.  I'll review my weight loss weekly on Sunday and make a loose plan for the week then too.

Eat Fewer Carbs

Tracking happens daily in Lose it.  Tracking before each meal... assessment on Sunday. I feel like this one is pretty easy as my diet trends this way usually.  I'll just need to do a little clean up to reach my goals here and none of it is hard.

Eat More potassium

I decided since most high potassium foods are fruits and veggies that I would measure this goal via servings of fruits and vegetables.  The easiest place for me to consistently get more is with breakfast - (first meal of the day).  Every day has a 'first meal' after all.  So, I will add 1 serving of fruits or veg to my first meal of the day.  This is easy to make attractive, because I'll make sure I'm adding foods I love! - I'll track this in lose it and maybe in another place like a habit tracker

Eat Dark Chocolate

This is something I used to do regularly! So, the goal is to add a once a day chocolate treat into my life. The plan is to make that my last 'bite' of the day.  Before closing the kitchen and heading to bed.  Perhaps this will give me my incentive to get to bed earlier and get more sleep.  Track via lose it and probably a habit tracker

Sleep

Since I started getting up earlier and doing early runs, my sleep hasn't been in a place I want it to be.  7 + hours seems to be the sweet spot for me.  On Mondays and Fridays I get up at 4 in order to run at 5:30.  to get up at 4 and still get my 7 hours of sleep I need to be in bed by 9.  I need to figure out how to make this 'early to bed' thing more attractive.  More attractive than watching the 'next episode' of whatever show happens to be on.  This will be a place to do some work for sure.

Eat Garlic

I've found a supplement.  I'll add it to my morning routine.  placed with the rest of my daily 'meds' It just becomes part of my morning self care cocktail.

Eat Protein

This is like the lower carb one.  I'm really close to doing this already, it's just a matter of shifting some small choices.  I'll track this in lose it

Drink Less

This one will be interesting.  I need to figure out how to make not having a drink (or more importantly the second or third drink) attractive.  Right now I've set myself a VERY doable goal.  14 a week/2 a day drinks is probably more than I need or is normal for me.  But I really really want to work on my awareness around drinking.  Improve my ability to enjoy, relax, connect without alcohol and everything else that comes from being someone who is in control around booze.  When I was looking over my stats it because very apparent that the MAJORITY of my overeats, over carb, under protein days are days I have alcohol.  I think the strategy here is multi-pronged. 

1) recognize that NOT drinking is self care (on many many levels)

2) recognize that it is possible to slow down.  enjoy the experience and not just get blitzed

3) envision how I can have fun, connect and relax without a drink in my hand

So, today I took a look at my first future self tenant

"Someone who practices excellent self care minimizes their chances for stroke, heart disease, diabetes and other lifestyle related diseases."

And I tried turning that into some 'do goals' To start I took the RESEARCHED and proven methods for reducing high blood pressure (a measure of my health that needs some boosting) and then noted what a typical week looks like for me in those areas, and what I would like it to look like. Then I marked what the research says the results for those actions could be.

I then figured out what my goal for next week will be in each of these areas. Normally I would be. "Do all the things! be perfect at them!" but that's never worked for me in the past. So we're doing it different this time.

First - overall tracking

I will take my blood pressure (my first key measure) every day in the morning right after my 'coffee'. It will be tracked via my withings app automatically and in a spreadsheet. I will analyze it weekly on Sunday and the goal is for a downward trend over time. Since this process is data.. and I like data. it should not be hard to add as a habit. And, it's keyed off something I NEVER miss doing...

Exercise more

I currently run M W F with a partner for 30 minutes. This has worked out really well and after 5.5 weeks of this, I feel like it's a well established habit with all the good things going the right direction on this one. I'll have to figure out how to continue if/when she can't. But that's a problem for another day.

But, the goal is for next week to add another day of workouts in. I've decided that it'll be Thursday. I'll ride my bike for 30 minutes right after taking my blood pressure. (this is my cue and it's stacking it on top of another habit). I'm also going to put this on my calendar so that I don't schedule other things for that time.

To make it attractive... I will listen to loud, upbeat music while I spin. After my workout I will post about it on Instagram and Facebook and recap my progress (give myself credit). there's more here that I can do. I want to add a special relaxing treat (wish I had a suana) for after my workouts. I just can't think of it right now.

Lose Weight

Other then the things I'm doing for lowering my blood pressure, all of which should also lead to weight loss. I'll track each meal before I eat it and if I cannot track at that time, take a picture of the food. I also weigh in daily right after my morning pee and track my weight in withings and a spreadsheet. I'll review my weight loss weekly on Sunday and make a loose plan for the week then too.

Eat Fewer Carbs

I need to look over my Good/Better/Best list. Tracking before each meal... assessment on Sunday. I feel like this one is pretty easy as my diet trends this way usually. I'll just need to do a little clean up (more best foods) to reach my goals here and none of it is hard.

Eat More potassium

I decided since most high potassium foods are fruits and veggies that I would measure this goal via servings of fruits and vegetables. The easiest place for me to consistently get more is with breakfast - (first meal of the day). Every day has a 'first meal' after all. So, I will add 1 serving of fruits or veg to my first meal of the day. This is easy to make attractive, because I'll make sure I'm adding foods I love! - I'll track in a place like a habit tracker

Eat Dark Chocolate

This is something I used to do regularly! So, the goal is to add a once a day chocolate treat into my life. The plan is to make that my last 'bite' of the day. Before closing the kitchen and heading to bed. Perhaps this will give me my incentive to get to bed earlier and get more sleep. Track via probably a habit tracker

Sleep

Since I started getting up earlier and doing early runs, my sleep hasn't been in a place I want it to be. 7 + hours seems to be the sweet spot for me. On Mondays and Fridays I get up at 4 in order to run at 5:30. to get up at 4 and still get my 7 hours of sleep I need to be in bed by 9. I need to figure out how to make this 'early to bed' thing more attractive. More attractive than watching the 'next episode' of whatever show happens to be on. This will be a place to do some work for sure.

Eat Garlic

I've found a supplement. I'll add it to my morning routine. placed with the rest of my daily 'meds' It just becomes part of my morning self care cocktail.

Eat Protein

This is like the lower carb one. I'm really close to doing this already, it's just a matter of checking over my Good/Better/Best list, shifting some small choices.

Drink Less

This one will be interesting. I need to figure out how to make not having a drink (or more importantly the second or third drink) attractive. Right now I've set myself a VERY doable goal. 14 a week/2 a day drinks is probably more than I need or is normal for me. But I really really want to work on my awareness around drinking. Improve my ability to enjoy, relax, connect without alcohol and everything else that comes from being someone who is in control around booze. When I was looking over my stats it because very apparent that the MAJORITY of my overeats, over carb, under protein days are days I have alcohol. I think the strategy here is multi-pronged.

1) recognize that NOT drinking is self care (on many many levels)

2) recognize that it is possible to slow down. enjoy the experience and not just get blitzed

3) envision how I can have fun, connect and relax without a drink in my hand

I’ve posted about diet mentality before… I had an epiphany a short while ago about it when I realized that diet mentality was a feeling and thus could be controlled by thoughts, but I didn’t have a clear idea of how I might work with/apply that epiphany…

But then yesterday, it happened…

I’ve been struggling a lot with the thought “I should be eating protein” which I modified to “I prioritize protein in my diet”. But the interesting thing was the followup I wasn’t acknowledging which was “Because diet gurus tell me it’s important…”. <<< - that, my friends is diet mentality

But, yesterday, when I was thinking about becoming someone who practices exceptional self care I was researching lowering blood pressure and I read that. A long-term study concluded in 2014 found that people who ate more protein had a lower risk of high blood pressure. For those who ate an average of 100 grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low-protein diet.

Now when I think about prioritizing protein my thought is “because it supports my goals and my vision of my future self”. The feeling that evokes is not ‘restriction’ or ‘rebellion’ (against diet rules). But, feelings of ‘self control’ and ‘self reliance’ and ‘nurturing’

The Act doesn’t change… eat more protein… but the impetus and the feelings around it does - and THAT is how to get away from diet thinking!

Bonus thinking... I'm also going to approach this (this time) from a 'level up' perspective. Instead of setting my goal at 120g of protein overnight...I'm going to look at how much I was eating and just look for the smallest change that will level up my protein intake that I can. And do that over and over again until I'm at a level that supports my goal of having healthy blood pressure.

 I’ve posted about diet mentality before… I had an epiphany a short while ago about it when I realized that diet mentality was a feeling and thus could be controlled by thoughts, but I didn’t have a clear idea of how I might work with/apply that epiphany…

But then yesterday, it happened… 

I’ve been struggling a lot with the thought “I should be eating protein” which I modified to “I prioritize protein in my diet”.  But the interesting thing was the followup I wasn’t acknowledging which was “Because diet gurus tell me it’s important…”. <<< - that, my friends is diet mentality

But, yesterday, when I was thinking about becoming someone who practices exceptional self care I was researching lowering blood pressure and I read that.  A long-term study concluded in 2014 found that people who ate more protein had a lower risk of high blood pressure. For those who ate an average of 100 grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low-protein diet. 

Now when I think about prioritizing protein my thought is “because it supports my goals and my vision of my future self”. The feeling that evokes is not ‘restriction’ or ‘rebellion’ (against diet rules).  But, feelings of ‘self control’ and ‘self reliance’ and ‘nurturing’ 

The Act doesn’t change… eat more protein… but the impetus and the feelings around it does - and THAT is how to get away from diet thinking!

 Geez! my posting here has been as erratic as my weightloss (correlation or coincidence... you decide)

The good news is that I've done a lot of experimenting and I've been eating with much more awareness.  I've also been working on my mindset a lot.  I feel like i'm in a really really good place.

Besides doing the NOBS program to get my head in the right place (and too many other things,... it would take hours to explain how I've gotten to where I am now mentally), I've also been reading a LOT of books :D two that I'm kind of focusing on right now are The diet fix and Atomic Habits

Now... if you are a NOBS purist (and I doubt anyone reads this that will care) you'll know that the program is 100% about intuitive eating.  Eat when hungry... stop when full - you can eat anything as long as you've planned for it in your 24 hour plan.

I've deviated from that slightly - I've been writing down my food and tracking calories AFTER I've eaten them.  WHY? cause I suspected that I was under eating.  Now, I hear you say, how can that be if you are following your hunger signals.  Well... let me tell you something about cronic dieters.   We often get REALLY good at ignoring hunger.  We don't realize we're hungry until our body YELLS at us.  Intuitive eating is more about waiting for that 'I think I could eat' signal.  The program used to say.,. if you hunger-full scale was from -10 to +10 then you should eat in the -2 to +2 range.  But, I usually didn't catch my -2.  And I would eat my 1/2 a serving so I could 'listen for enough', and could manage that through most the day... or maybe even for a few days but eventually, by dinner/evening when I was tired and worn down... out would come the feast beast... and I would make up for those missed early calories AND THEN SOME!  

Now, at first I was just suspecting this is what was happening.  But then I started tracking a lot closer and sure enough... that pattern emerged.  So, I set myself some 'minimum calorie' goals for a week and tried that.  I was...O.K. at eating at those goals some days.  On days I didn't eat early... evening overeats.  (though I also realized that overeating at night were worse when I was tired - and eating to try to get energy and stay awake)   my data also told me that my minimum calories could be much higher and I could still lose.  Anyway... I'm making a long story longer... The goal for this week is 2000 calories a day spread over the entire day, with the goal being to lose 1.5 pounds this week (while traveling)

I bring this up because a lot of these ideas came from the diet fix book... 

Now onto the other stuff.

One of my big shifts of late has been to try to take the focus off (just) weight loss (results) and instead on practicing excellent self care (action).  And Atomic habits has so many amazing ideas on how to build do goals that effect your long term goals and build them into habits that happen 'automatically' (or as automatically as possible) it also talks a lot about (as to a lot of other programs) figuring out who you want to be and building a lifestyle that supports that.  That is where I've decided.. what I want to be is someone who practices exceptional self care and I've tried to think of what that looks like.

I think a BIG one is self care means minimizing minimizing my chances for stroke, heart disease and diabetes.  

Self care also means:

Creating and maintaining healthy relationships with myself and others

Seeking Love, Joy, Peace, Patients, Kindness, Goodness, Gentleness and Self Control

I know.. those are all VERY BIG.. VERY WooWoo goals to some extent.  But I plan on refining

as I said, the big one is #1 taking care of my health.  specifically around stroke and my blood pressure (which is not in a good place) 

My last home test had my three measurement average at 154/96 Goal #1 is  less then 130/80 ultimate goal 120/80

Most suggestions around lowering blood pressure involve implementing some habits...and so these are the ones I want to do:

1) Exercise More: 

American Heart Association (AHA) advises moderate- to vigorous-intensity physical activity for 40-minute sessions, three to four times per week

Becoming more active can lower both your top and bottom blood pressure numbers. How much lower isn't entirely clear, but studies show reductions from 4 to 12 mm Hg diastolic and 3 to 6 mm Hg systolic.

2) Lose Weight:

A 2016 review of several studies reported that weight loss diets reduced blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic (11Trusted Source).

3) Cut Back on Refined Sugar and Refined Carbs (may also help with #2)

A 2012 analysis of low-carb diets and heart disease risk found that these diets lowered blood pressure by an average of 3.10 mm Hg diastolic and 4.81 mm Hg systolic (13).

4) Eat more potassium

Many fresh fruits and vegetables are rich in potassium:

Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium), Cooked spinach, Cooked broccoli, Potatoes, Sweet potatoes, Mushrooms, Peas, Cucumbers, Zucchini, Pumpkins, Leafy greens

5) Eat less Process Foods

I need to define what this means...

6) Eat some Dark Chocolate 

(OK if you say so!)

But the dark chocolate should be 60 to 70 percent cacao.

7) Sleep

The national Sleep Heart Health Study found that regularly sleeping less than 7 hours a night and more than 9 hours a night was associated with an increased prevalence of hypertension. Regularly sleeping less than 5 hours a night was linked to a significant risk of hypertension long term (30)

8) Eat Garlic

One 2012 review noted a study of 87 people with high blood pressure that found a diastolic reduction of 6 mm Hg and a systolic reduction of 12 mm Hg in those who consumed garlic, compared to people without any treatment (32Trusted Source).

9) Eat Healthy High Protein

A long-term study concluded in 2014 found that people who ate more protein had a lower risk of high blood pressure. For those who ate an average of 100 grams of protein per day, there was a 40 percent lower risk of having high blood pressure than those on a low-protein diet (33). Those who also added regular fiber into their diet saw up to a 60 percent reduction of risk.

10) Drink Less Alcohol

It’s important to drink in moderation. Alcohol can raise your blood pressure by 1 mm Hg for each 10 grams of alcohol consumed (40). A standard drink contains 14 grams of alcohol.

What constitutes a standard drink? One 12-ounce beer, 5 ounces of wine, or 1.5 ounces of distilled spirits (41).

Moderate drinking is up to one drink a day for women and up to two drinks per day for men (42).

One drink a day means a weekly intake of seven total of the above....

Now.. to boil these into habits and apply the atomic habit laws to each.

HOWEVER!!! this is NOT going to be a pile on everything, do it all for three days and then have four days of 'fuck it' and then start over.  I'm going to take it slow.  as hard as it is for me to say/do that... I WILL take it slow and implement change within my tolerance apply the NOBS tools and the Think Feel Do Cycle as I go.  

 Ladies

I've decided I'm someone who practices exceptional self care. My base belief about self care is captured in this quote (wish I could remember where it was from - maybe )

“True self-care is not salt baths and chocolate cake, it is making the choice to build a life you don’t need to regularly escape from."

So, I've come up with the following things that someone who practices exceptional self care does:

1. Minimizes chances for stroke, heart disease and diabetes
2. Creates and maintains healthy relationships with themselves and others
3. Seeks, love, joy, peace, patience, kindness, goodness, gentleness and self control (yes you may know these as the fruits of the spirit)
4. Pursues self improvement in small compounding changes

My daughter added:

Dresses in a way that is comfortable, in their style and enhances their features

Appreciates the moment they are in

What I’m hoping you have some ideas that either add to this list or can be bullet points under one of these