Homework Spotlight: Nutrient Density

Managing nutrient density ensures you get all the micronutrients you need without too much energy (calories). I learn about nutrient density and related topics in Marty Kendall’s Facebook group Optimising Nutrition.  Scroll down on his How to maximise nutrient density blog post to learn more about nutrient density means.

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Observations: Wellness Affirmations

Journaling is a great habit and sometimes I need inspiration. I enjoyed using my gratitude question list tool so much that I created a list of affirmations last month to help inspire me with my daily journaling which includes writing affirmations. I used my original list over the past month, making edits along the way. Below is the current iteration of my Wellness Affirmations list. May you be inspired!

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Currently Crushing On: Think! Keto Protein Bars

I acknowledge that I have a tendency to over eat bars.  It may be the shape and that they remind me of candy.  Some low carb/keto bars are candy.  Others are more like a leather belt (smile).  I continue to try bars from time to time because I like to learn about decent options in the keto prepared food space.  I came across Think! Keto Protein bars at the Thrive Market website and they appear to be available in a number of places.  Currently, chocolate peanut butter pie is the single keto flavor available.

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Observations: Each Versus Every

The perspective of taking things one day at a time is sound advice. When considering long term goals and strategies for achieving those goals, it is overwhelming to think of everything at the same time. How do you eat an elephant?  One bite at a time.  The word each means regarding everything separately; breaking things down and looking at individual parts.  A wise approach for building habits and reaching my goals? Direct focus upon each day. One day at a time.

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Observations: The Maintenance Part

When I first created the moniker Obtainandmaintain my goal was to lose weight and not gain it back.  My perspective has shifted beyond the work of weight loss.  My focus today is on doing the work to obtain a specific caliber of growth and then move on to the next level.  In other words, formerly I was working toward an endpoint, and maintaining would be a point higher than where I started albeit still a flat line. 

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Currently Crushing On: Celsius On-the-Go Packets

The Netrition website sells a wide variety of low cab products and I like to browse their offerings from time to time. I have used this company for a number of years as their shipping charges are reasonable and they package things quite well, including anything that may be heat sensitive.

Marketed as an energy drink, I came across Celsius On-the-Go Packets in a search for a morning beverage.  

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Homework Spotlight: Omega-3’s

I recently listened to a podcast on the topic of omega-3 fatty acids.  I have a good understanding of the importance of omega-3 fatty acids and I make the effort to eat sardines and non-farmed salmon for protein and sources of omega-3 fats.  I decided to pull the trigger and get a test that would provide an indication what fats make up my cells. I chose the Omega-3 Index Complete test from OmegaQuant which includes:

  • Omega-3s
  • Omega-6s
  • Saturated fats
  • Monounsaturated fats
  • Trans fats
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