2 times 22 Great Exercise & Food Hacks to try Now!

 As a Ukrainian North American, the current situation of 1900+ troops on 3 fronts of Ukraine's borders is very frustrating and stressful. Also, the late February diet and exercise doldrums have hit, but I'm going to focus on moving (as stress release) and some other diet and exercise hacks to make forward progress on my goals, to -get past the February doldrums. I've looked up some 'sparticles' from the former sparkpeople site, and also included some google searches

2-22-22

  1. Dancing...for music, and for fun...gonna include some bollywood, ballet and belly this week.
  2. Step counter! start wearing one
  3. Hiking: today was an indoor hike at a big box because of circumstance, but tomorrow, a rare 54F Feb. day means a hike in the afternoon.
  4. Also, going out into the garden tomorrow, after the hike...I bought a big bag of soil and could start some frozen garden seeds with it, also...gotta compost, do some yard tidying
  5. Connect with a friend this week; one of my friends might be able to use her diet and exercise to improve her PCOS, and it's her birthday soon
  6. Maybe some morning yoga...I wonder if there's a way to combine that with bollywood dancing? ...the googled result
  7. Fitness goals, not just weight loss goals
  8. Fitness tests
  9. Before and After pics...sooner than later!!!
  10. Before-During-After Journal
  11. Non-scale measurements as victories (NSV's)
  12. My health pentacle: 
    • Losing weight
    • Moving more
    • Reduce stress
    • Sleeping more
    • Eat healthily (or could be...follow up on health issues)
  13. Do some AM exercising...for longer calorie burn all day, esp. with weights
  14. Rewards planning
  15. Rewards list & underlying motivations within a behavioral reward-based system / positive reinforcement
  16. Do some step workouts on stairs (googled)
  17. Tracking set-up...especially tracking consistency & progress, not product and outcome
  18. Doing movement things I loved as a kid, or faux similes therein... (ice skating, going to the lake, cross-country skiing, bike-riding, dancing, running)
  19. Check out that one gym's set-up...
  20. Spring pilates plan
  21. DBT for weight loss, like this, and googled here
  22. Low Impact High-Intensity Cardio (googled)

Some non-exercise (mostly food) hacks to try NOW!

    1. Mediterranean / Anti-Inflammatory meals &/ foods (think Spain, S. Fance, S. Italy, Greece, N. Africa, N. Turkey, Crete, coastal Middle east): first: Greek Spinach and Garbonzos
    2. Carrot curry*, maybe with sweet potatoes, cauliflower, &/or garbanzos...*the googled result
    3. Carrot-ginger soup, with zoodles?
    4. Topless (or bottomless?) chicken pot pie, for the folks...and use white whole wheat crust & make several white whole wheat crusts
    5. Whole wheat calzones
    6. Frozen Kale pesto on spaghetti squash pasta
    7. Protein powder...some recipes here
    8. Black Bean Brownies...later this week, when it's cold
    9. Spring cleaning plan
    10. Spring coding plan
    11. Spring gardening plan
    12. Daily, Weekly, Monthly, Seasonal, Annual, Bi-Annual, Semi-Decade, Decade & Life Goals
    13. Splenda (stevia) Lemonade
    14. Flax bran muffins
    15. Feta spinach eggs
    16. Freeze some breakfast burritos: eggs, beans, cheese, (potatoes)
    17. Chicken Curry Wrap
    18. (Squash) Pumpkin Tofu soup
    19. Lasagna (with extra veg) maybe in slow-cooker
    20. Learn to use air fryer: make sweet potato fries; comments have interesting spice combos
    21. DASH  to help blood pressure
    22. Food tracking

    Now listening to President Biden, at 2:22pm, started this review with bunches of links at 2:22 am; couldn't sleep until 5 AM...haven't *yet* gotten outside or done any movement, though I did have a bunch of raspberries & a bit of nutella on my nut-butter'd thin-sliced bread this AM. Gotta take life's pleasures where and when one can get them.

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