3/18
Exersised yes
Caleries yes
Logged-yes

yyy

March 18, 2022

Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes

Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (16 days -free)
Within Sugar macro today? Yes (17 day)

Pass day 1/3 (this is for accountability to myself and my records).

✅ Exercise
✅ Calories
✅ Tracked

3 Pass Days Used

✅ Exercise: 1 hour 15 minutes walking
✅ Calories
✅ Tracked

1 passday used (Mar 13)

My newest goal is to work on the habit of breathing through my nose and try mouth taping at night during my sleep to see if it helps me. I have started reading a remarkable book called ¨Breathe¨ by James Nestor that shows all the problems mouth breathing causes. He is a journalist who volunteered for the first human study on how mouth breathing affects health, by being one of two people that temporarily had their nasal airway completely plugged and whose health was monitored. Apparently mouth breathing greatly affects many health related things, like sleep and it contributes to problems with obesity. There are all sorts of little known facts about breathing in the book--- such as that our nostrils have a rhythm of changing which nostril we breathe through, that breathing through the left nostril has a different effect on our autonomic nervous system than the right nostril, and that our inner tissues of our nose is the same type of tissue as in our genitals and our nose has erections inside of it.

Yes x3

✅ Exercise - 1 hour of Jazzercise, and a walk to and from hockey game
✅ Calories -
✅ Tracking -

Closed all my Apple watch rings today
2 Pass days used

Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1-2-3-4-P-6-7-8-9-P-11-12-13-14-15-16-17-18
.

Fri March 18
Another pass day in my way above pass days learning month
Exercise: 40 minute walk in beautiful, suddenly spring weather
Tracking: Tracked EVERYthing
Calories: Only a little over
But no weight loss
I am suspecting it's the irish soda bread estimate that is wrong and putting me over. Today will be the last day I eat it. It's so good. My wife is part Irish and I am Jewish so my food log is all Irish soda bread and hamentashen these past few days - but it is required!

I can't quite bring myself to do the "I am" phrase, though it would probably be good for me.
Goals - now that is my language
Last week I tracked my time in 15 minute increments (look up Laura Vanderakam if that sounds interesting to you). Today I am going to analyze how I spent my time and think about what my optimal weekly schedule would look like. I think it may be true that I can't really fit in my goal of 30 minute walk, 15 minute MommaStrong, 15 minute stretching every day. Plus all the time here on MFP. It's a fair bit of time devoted to this in my otherwise busy life but it does really help. I may come up with a schedule that has me doing each thing maybe 4 days a a week and call that enough - that may make me feel more successful than continually trying to do all the things and failing.

And calorie-wise I think the obvious next step in my "learning month" is to try to consistently be under my calorie goal and see what happens. Tomorrow is the end of my daughter's birthday week and probably time to get rid of the Irish soda bread and hamentashen too, so maybe that's the goal for Monday - to get really strict.