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1359240Have a Thankful Heart 00Have a Thankful Heart 54570700Hydrate ????????00Hydrate ????????A Wholesome LifeSun Mon Tue Wed Thu Fri Sat / Date _______________Wake Time _________ ?Warm Lemon Water ? Move in the Morning__________________________?Vitamins__________________________________________________________________Time & FoodMood/Feeling___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________? Move at Midday___________________________________________________________? Different for Today_____________________________________ ?Bedtime ________ 1359240Have a Thankful Heart 00Have a Thankful Heart 54570700Hydrate ????????00Hydrate ????????A Wholesome LifeSun Mon Tue Wed Thu Fri Sat / Date _______________Wake Time _________ ?Warm Lemon Water ? Move in the Morning__________________________?Vitamins__________________________________________________________________Time & FoodMood/Feeling___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________? Move at Midday__________________________________________________________? Different for Today_____________________________________ ?Bedtime ________ How to use this printableMake as many copies as you want to have one per day. For example, if you are doing a 21 day test to see how your body responds to different foods, print that many and bind or staple.Circle the day and write in the date. Write down what time you wake up. This helps you to see if you are getting enough sleep. If you are having sleep issues, you may want to use some of the space to detail how you slept or any significant details for your situation.Simply check if you have warm lemon water when you wake. This is recommended for so many health benefits! For the “Hydrate” check boxes, this is to see how much you are drinking. I recommend only counting water, flavored water, teas, or anything you would count for hydration. I would not count coffee or soda here, but I would note them in the spaces for time and food consumed just to note how this may affect you. It also may be eye-opening to see how much of this you are drinking. I have heard of people who changed this one thing and improved their health dramatically.If you are trying to quit smoking, you may want to add checkboxes for how many you use per day. This way you can track improvement. A quick note here. Joseph Prince , an amazing preacher from Singapore, has many teachings about grace and being free from condemnation. Realize that God loves you where you are. You don’t have to be a certain way. You can be free from self-condemnation. Forgive yourself. Accept that Jesus came to earth as a man, though he is the son of God. He came to give his life as the perfect sacrifice so that all your sins can be forgiven. Accepting him as the One who paid for your sins causes you to be righteous, forgiven for all your sins! So…back to what Joseph Prince says. He says every time you have a cigarette (or whatever your vice), instead of condemning yourself for it, take a puff and declare, “I am the righteousness of God in Christ Jesus.” He has testimonies of people doing this and quickly being free from smoking! In the vitamins section, if you consistently take the same vitamins at the same time daily, I recommend writing it down at least once. If you take prescription medication, write that down as well along with the time taken. For vitamins, medications, food, soda, etc., be aware of how you feel about 15-30 minutes afterwards and make note to see if this is consistent. Then adjust as you see fit. For me, this record helped me to be more consistent with taking some vitamins. However, there are vitamins that I take based on the day, time of day, time of month, or how I feel. It really helps to do your research on what you take to see what you need and when you need it. I’ve learned what I know about vitamins through my own searching out the information. I’ll try to share some of what I’ve learned in other posts. Check when you move in the morning and note what you did. When I brush my teeth or get water from the refrigerator or do some routine task that I’m just standing for a minute or two, I’ll use that time to do squats or lunges or, like Action Jacquelyn says she does, do calf raises. Did you walk up and down the stairs 5 times? Did you walk around the block 3 times? Did you do a workout video? Go to the gym? Do a HIIT workout? Note the same for the “Move at Midday” block too. For Midday, that can be even later in the evening if that’s the only time you’re able. Just do it! You’ll feel better if you do!In the middle on all these blank spaces, note everything you eat and what time you ate it – everything! Even those little bites of food you take when fixing snacks or meals for others. Then notice throughout the day how you feel and note that and the time it happened. This becomes valuable information on seeing how different things affect you. For me, I noticed that 15-30 minutes after eating food with wheat (except sprouted or sourdough), I felt agitated and impatient. Now if I feel this way, I can mentally think back to what I just ate and see if that’s the problem. On the other hand, I notice that if I get some fermented food at most meals (think sauerkraut or Greek yogurt), I feel good!For “Different for Today,” this can vary so much that I left a place for you to specify. For me, this may be doing a coconut oil pull, dry brushing, soaking in a bath of Epsom salt water, using a sauna or hot tub, doing a stretch routine, and more. Just note what you do (if anything) here. As always, note if you feel differently anytime afterwards to see how different things affect you.And lastly, note your bedtime. Check in the morning how much sleep you actually got. I have noticed that if I get a significantly smaller amount of sleep, my moods are…let’s say…more challenging the next day. Research shows that the time you get to sleep matters as well. I have heard (and confirmed in my own body) that the amount of sleep I get before midnight counts for more quality of sleep than the sleep I get if I go to bed at midnight or afterwards. Wait at least a week before you start to analyze your results. I once did a 21 day modified fast to see how certain foods affected me. During that time, I did without products that contain corn, peanuts, chocolate, wheat, eggs, dairy, and soy. After the 21 days, I reintroduced each food for 3 days before adding another to see how each affected me. This gave me some information, but, honestly, what has helped me more is cutting sugar, white flour, pork, and significantly reducing processed foods. Assess your habits and make changes based on what is best for you. I pray that as you do this, your eyes will be opened to how small changes (and maybe some big ones) can improve your life and that of your family. Blessings! ................
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