Hello and welcome back. I'm here in my fourth week in the Wednesday Wellbeing Club. Hosted by 
The ability to create my own Rules and work within the Club's framework is easy. That way, I'll be able to fully maintain my wellbeing plan.
Here is my Rule of FOURS for each week:
- Lose 2 lbs.;
- Enjoy 4 x 30-minute sessions of physical activity (either indoors or outdoors);
- Eat 4 x (1/2 cup combined) - portions of fruit and vegetables each day;
- Get 4 nights x 8 hours sleep.
- Carve out 4 x 30-minute sessions offline either with family or self-indulgence quiet time.
I can't believe how fast time flies. It's been three weeks already of wellbeing. In applying the rules I created, I've found that if I don't reach a goal in a certain area, then I don't beat myself up about it. I just promise to do better the next day. I learned this concept several years ago. It works wonders for curtaining stress.
Let's see how well I did in Week 4:
Weight Loss and Diabetes
I absolutely give myself a D- grade this week in the weight loss category. It could have been worse. I could have gained. In line with my new stress-free approach, I accept the decision the scale dealt me and am moving on. Next week WILL be better.
Considering my Diabetes, I was doing extremely well these past eight months and had reached 99 A1C blood glucose level. I feel that was an amazing feat as I was in the range of 288 A1C level in May, 2019. So for two years, I managed to maintain my weight and control my A1C.
However, these past few months, I've noticed a change in my weight. Also, my A1C numbers are not holding steady. In fact, they started moving in the opposite direction. So with my doctor's advice, I'm now testing a new combination and dosage.
Sleep and Offline Wellness
After completing the Liver Cleanse Spagyrex Formula I discussed last week, I found that I have more energy. I know this may sound strange, but I feel lighter. I will continue the recommendations wellness center and continue my protocol two times a week.
However, before meals, this simple dosage will work:
8 oz. distilled water
1/4 cup of apple cider vinegar (with mother)
1 lemon, squeezed
I'm continuing to work on my sleeping patterns. For the past few months, I've been taking daily naps of two hours or more. However, they disturb my regular night sleep as I seem to need a complete reset of 8 hours before feeling sleepy again. If I decide not to nap, I find myself falling asleep at the keyboard in the evenings.
Food
Because my A1C levels were beginning to rise slowly again was one of the reasons I joined the Wednesday Wellbeing Club. I'm now on a daily regime to eat more healthier.
I recently entertained family, cooked a large meal together with dessert. I admit I indulged a bit it was so delicious. One item I have to try to avoid is desserts. I love to cook them, but I can't indulge often.
Weight loss experts I read suggest that if you can't cut out desserts or sweets entirely, then perhaps the following will help:
- cut back on the number of servings each week;
- cut the portions in half;
- substitute sugar-free, ready-made desserts and finally,
- check out sugar alternatives for your ingredients when baking.
In all instances, I've found what's best for me is to only consume no more than two servings a week. My goal is to get to one serving per week of regular or low-calorie brands.
I've also tried to consume more fruit, such as watermelon. However, this seasonal fruit will not be available soon.
Source
In the alternative, I eat sugar-free dessert popsicle bars whenever the urge for something sweet arises.
Numerous sugar-free recipe books are on the market, even ones for Diabetics. At the Diabetics Foundation, there's an entire section on Nutrition and daily meal planning. I found several sugar-free recipes for Diabetics like me at this site: Sugar-Free Dessert Recipes | Allrecipes
Exercise
This week, I had a severe arthritis flare up in both knees. The only solution I was told was to have complete knee replacements. Something to consider, but not my first option. Over-the-counter creams, sprays, and rubs are no good. Medication for this will interfere with other meds for my underlying conditions.
I feel that this week, I lagged a bit in the weight category, but mostly stayed on target following my new Wellbeing Club RULES OF 4.
See you next Wednesday everyone for Week 5 of the Wellbeing Club. If you are participating in any lifestyle change program, I'd love to hear what you are doing or your program that works well for you.
Happy rest of the week everyone with whatever your endeavors.
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