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Introduction Text 2020 Was diagnosed with Nonalcoholic Fatty Liver stage 3 which is Non-alcoholic Steatohepatitis (NASH), right now the damage to my liver can be reversed but if I continue my current habits it can advance to advanced scarring (cirrhosis) or liver cancer. It's time to make life style changes. It's time to get moving and to get healthy. It's time to reach my goals. Goals is to lose weight so I can wear size 16 - 18 (not wide) clothes and to keep off the weight. Reverse the damage to my liver. Be able to walk for at least 30 minutes pain free. . 1. Nutrition - healthy diet for my liver Track all meals when I start getting out of control Eat slowly and to 80% full Work on eating clean, less processed foods and healthy meals for my liver. Keep sodium below 2000 Keep saturated fat below 10 grams Keep cholesterol below 300 Keep fiber between 20 - 30 Limit fired & processed foods Eliminate any food with Fructose as an ingredient 2. Cardio Plan Three times a week walk 3. Strength Plan At least 3 times per week for 15 minutes Plan B - Get back on Nutrition plan immediately when plan falls apart, no beating self up...just get back to plan by the next meal or no later than next morning. Non Weight related Goals - Run/Jog 5K in 2012 - DONE Ran 5K DIVA Race Complete Half Marathon with sister - DONE finished Myrtle Beach Mini in 3 hours 17 minutes in Oct 2012 Complete Mini Half Marathon with friends Oct 2013 - Done Complete Disney Wine & Dine Half marathon with Family Fall 2013 - Done Other Goal: To organize and remodel my home...work in progress Favorite Quotes: You are braver than you believe, stronger than you seem, and smarter than you think. Christopher Robin Do or do not, there is no try. Yoda Don't wait for your ship to come in. Swim out to it. A diamond is merely a lump of coal that did well under pressure. "Somehow I can't believe there are any heights that can't be scaled by a man who knows the secret of making dreams come true. This special secret, it seems to me, can be summarized in four C's. They are Curiosity, Confidence, Courage, and Constancy and the greatest of these is Confidence. When you believe a thing, believe it all the way, implicitly and unquestionably." Walt Disney Your greatest challenge isn't someone else. It's the aching in your lungs and the burning in your legs and the voice inside you that yells "Can't!". But you don't listen. You push harder and hear the voice that whispers "Can". And you realize that the person you thought you were is no match for the one you really are. Kendrick from DIVA Races Don't compare yourself to others, compare yourself with who you were yesterday!

Be able to walk for at least 30 minutes without being in pain Be able to wear 16 - 18 ...not wide clothes! Run or jog a 5K Done....several, many, many of them Complete a 8K Done Complete a 10K Done Complete a half marathon Done Complete one Disney Half Marathon in my lifetime. Done Run at least one 5K by the fall - done Organize life by uncluttering one drawer, cabinet, closet and room at a time. Start remodeling my home one wall, floor and room at a time. Keep a positive and happy attitude at work. Long Term - once goal is reached, continue to track meals to maintain weight. Continue fitness plan and let my body decide the right weight.

Nutrition Track all meals Stay within recommended calorie range at least 19 of 20 days Sodium under 1500 Saturated Fats under 10 Fiber 25 - 35 Eliminate fructose and hydrogenated anything Fitness Cardio 3 times a week for at least 2 miles Strength 30 min 3 times per week. Reward - put $15 in saving account on payday.

Live close to beach on southeast coast and have been retired since April 2018. Mother of two wonderful adult sons and an amazing daughter in the military! My younger son married the girl of his dreams on April 2020 and had a baby girl September 202. Four darling grandchildren. Married to the love of my life for over 30 years.

Enjoy reading, crafts, scrapbooking, traveling, reality shows, photography, knitting and crochet. And walking on the beach!

Add a Link Betty (Coastal South Carolina) Fitbit - Betty C. or Betty Cooksey <link>www.fitbit.com/user/2X2TCH</link> Do or do not, there is no try. Yoda Quitting is NEVER an option....EVER!
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