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      "body": "Congratulations @jamesgun! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@jamesgun/birthday2.png</td><td>Happy Birthday! - You are on the Steem blockchain for 2 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@jamesgun) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=jamesgun)_</sub>\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "title": "Dieting With A Spinal Cord Injury (SCI).",
      "body": "![sexy diet a-600x400.png](https://steemitimages.com/DQmSWGwLYZL7zo5WQQbFdWkhf2v1v7hk8BQREMiHU7yzFuj/sexy%20diet%20a-600x400.png)\n# Dieting With a Spinal Cord Injury (SCI).\n \n## My Logic\n\nI am writing about the importance of good dieting habits  because several years ago I decided to lose weight. Especially around the midsection. I was highly motivated, and without considering my special situation, Dieting With A Spinal Cord Injury (SCI), I began. I wanted to lose the weight rapidly, and thought to have had some knowledge about good nutrition. Well, at least I thought I did...  See my blog post on [Motivation](http://improvedlifeacademy.com/motivation-self-motivated/), and [Goal Setting](http://improvedlifeacademy.com/7-steps-to-getting-what-you-want-motivation-goal-setting/) [here](http://improvedlifeacademy.com/motivation-self-motivated/), and [here](http://improvedlifeacademy.com/7-steps-to-getting-what-you-want-motivation-goal-setting/) respectively.\n\nI knew vegetables were good, and fat was bad, and if you eat less you’ll lose weight right? So, my mind set focused on eating less, with little consideration given to a complete balanced nutritional diet. I hadn’t even considered researching any of the proven diets out there, and the importance that protein plays in dieting. Nor did I consulting my doctor.\n\n## The Plan\n\nDieting With A Spinal Cord Injury (SCI) can be tricky. Over a period of about eight months I began an all out low calorie diet. The first four months I ate only fresh fruit and vegetables during the day. Then for dinner one four ounce portion of meat, fish, or chicken with 1/2 cup serving of vegetables.\n\n![watermelon-600x400.png](https://steemitimages.com/DQmZ4JPPNt37e9VyUHnYKCg5NwpdAVHpy9tpyqQdus8mA1T/watermelon-600x400.png)\n\nI would eat a bowl of assorted fruit for breakfast then munch on a medley of fruit and vegetables all day long. Stuff like raw carrot and celery sticks, raw cauliflower, broccoli, oranges, apples, pears, plums, and grapefruit. Then for dinner, I’d have a four ounce portion of baked salmon, steak or chicken with cooked vegetables. Additionally, I used no butter or sauces. Talk about bland and boring!\n\nMan, I was always hungry too, but I was motivated enough to push through. One thing that helped my constant hunger pains was during the day I was eating almost constantly.\nI lost the excess weight, and my stomach, but I also lost muscle and fat in places where I needed to retain them for SCI reasons. Mainly my derriere or gluteus maximus. Obviously because of the increased sitting time required due to my SCI, I surely should have considered this area.\n\n![sexy guy abs-600x400.png](https://steemitimages.com/DQmdkjaFtywx5fQvFiAgznhvPX7MLnkM3JZRF9EZC3Viqgb/sexy%20guy%20abs-600x400.png)\n\nAdditionally, I didn’t consult a doctor, or exercise until months into my diet. This was unwise to say the least. It wasn’t until later that I found out the mistakes I had made.\n\n![sexy workout girl-200x300.png](https://steemitimages.com/DQmNqjojSFJnPNBjnqTb13NdGiW6naLCu5ZKpzky6QXhnJ1/sexy%20workout%20girl-200x300.png)\n\n## Conclusion\n\nSo I’m writing this in hope that no one else will make these same mistakes.\nHaving a spinal cord injury changes everything, including your diet. After a spinal cord injury your body requires fewer calories because of diminished body function. Therefore, the loss of body functionality, and inactivity results in loss of lean body mass.\n\nWhether you’re a quadriplegic/tetraplegic, or paraplegic the amount of lean body mass you have is a determining factor in the amount of daily calories needed. To avoid future health complications you should adjust your diet accordingly to maintain a healthy weight, and immune system.\n\nDieting in general is tricky, but Dieting With A Spinal Cord Injury (SCI) requires not only monitoring your caloric intake, but also your intake of protein, dietary fiber, calcium, and vitamin D to name a few.  Additionally, an effective diet requires discipline, making palatability one of the most important factors. If you don’t particularly like the food, you are not likely to continue with your diet program.\n\n![sexy-diet girl-600_400.png](https://steemitimages.com/DQmZd5foGN1NRiY2Y93GMLsiyw2EnmQrKdsq9umNSVZwhbb/sexy-diet%20girl-600_400.png)\n\n## Other Considerations\n\nBefore choosing or developing an effective diet, learning the minimum daily caloric intake required for basic life sustaining body functions is a good thing to know. This is sometimes referred to as “Resting Metabolic Rate,” or “RMR.” When Dieting With A Spinal Cord Injury (SCI) this becomes very important. Your doctor, and dietitian can assist you in determining your RMR, and there are a number of websites that offer RMR calculators to help you find your approximate RMR.\n\nI recommend asking your doctor about RMR, because he/she knows your health, and can make additional recommendation for developing a weight management program specific to your needs.\n\nRemember, RMR is the approximate minimum number of calories your body needs to perform life sustaining functions. Functions like breathing, digestion, heart, kidney, and liver function make up your RMR.  So that’s your starting point, or base for determining your body’s daily calorie use or requirement, and it will help you in determining the upper daily caloric target, or daily caloric intake for your diet.\n\nEqually important to effective dieting and weight management is selecting high quality foods, and knowing their approximate calorie content. Knowing portion sizes and the nutritional content of foods will help you choose quantity,and the food with the most nutritional punch.\n\nThis will help control calories consumed, while benefiting your overall health.\nA reference I find helpful in determining the number of calories per serving is http://www.calorieking.com/. There you can search specific foods for calorie amount, quantity, and much more. They even have calorie lists for many popular fast food restaurants.\n\nAnother helpful tool estimates calories burned while performing a specific exercise or activity. This will help in determining your metabolism during daily activities, and exercises.\nThere are many online tools that are useful in dieting, and these tools are just a search away. Of course, they weren’t developed with spinal cord injured folks in mind, but they can serve as a guide or reference in determining approximate calorie consumption for you.\n\nJust another handy piece of information for good weight management.\n\n![sexy butt girl-300x200.png](https://steemitimages.com/DQmPkKVpqV23Y2c4eJhhRetVoYeQ7ZXbmyZW2xCM5XvC9jT/sexy%20butt%20girl-300x200.png)\n\n## Summary\n\nRemember, with time, good eating habits become second nature. Sticking with a diet is always hardest in the beginning, but with a little perseverance you can discover a healthier you.\n\nHopefully, your newly discovered good eating routine will become a life long habit.\nHappy Dieting!\n\n\nJames\nImproved Life Academy\n\nPS: Always consult your doctor before starting a diet, and exercise program.\nPPS: I hope you enjoyed the images.  Please upvote, comment and Resteem this post.  It will be greatly appreciated.\n\nVisit Us On [Facebook](https://www.facebook.com/Improved-Life-Academy-1047975225337920/)\n[Improved Life Academy](http://improvedlifeacademy.com)",
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      "body": "![Tell-You-How-To-Get-What-You-Want UPDATED.png](https://steemitimages.com/DQmYTBuq2yoqnA4zfcgb5GFvpyWtwkpSRRFRNnKCGdGdfqx/Tell-You-How-To-Get-What-You-Want%20UPDATED.png)\n\n# **I Can Tell You How To Get What You Want!**\n**7 Steps To Getting What You Want!**\n\n#### **Motivation/Goal Setting**\n\nIn getting what one wants in life whether it's personal or professional, you'll need the motivation to go after it, and a plan on how you're going to achieve it.  There are several ways to go about Motivation/Goal Setting.  Below I have listed what I believe are the critical 7 Steps To Getting What You Want, and mastering your destiny.\n \n#### **Step One: Believe In Yourself.**\n\nWithout self-confidence it's hard to become focused and motivated.  Believing in yourself is the key component for achieving self-motivation making it critical to your success and getting what you want out of life.  Whether it be a professional or personal, believing in yourself, and becoming motivated can be achieved in many ways, and is dependent on each individual.  For some insight into self motivation, and motivation/goal setting see my blog post here.\n \n#### **Step Two: Set High Goals.**\n\nSetting goals is an important part of getting what you want.  It's a part of your road map or plan.  Setting your goals high will challenge you to do your best, help you create higher quality work, and have higher quality outcomes as a result.  Additionally, achieving these high goals not only acts as a quality control mechanism, but it can help with self-motivation too.\n\n\n#### **Step Three: Write Down Your Goals and Read Them Daily.**\n\nWriting down your goals is crucial to organizing your path in life.  Without written goals it's more difficult to develop a detailed plan toward achieving them.  Reading your goals daily not only helps you to stay on point, but also helps to develop the subconscious mind.  Knowing your goals intimately strengthens your power of concentration, and  achievement probability.  Repetition is key.\n \n#### **Step Four: Visualize Yourself Achieving You Goals Regularly.**\n\nAs mentioned above developing the subconscious mind can be an important part of achievement.  Through autosuggestion, or self-suggestion you can get your subconscious seamlessly working for you in the background.  I highly suggest reading the book \"Think And Grow Rich\" by Napoleon Hill for more insight into developing your subconscious mind.  An excellent book!\n \n#### **Step Five: Break Larger Goals Into Smaller More Manageable Goals, But Don’t Get Bogged Down And Loose Focus.**\n\nBreaking goals down makes them seem more easily achievable.  Achieving your goals in parts allows you significant achievement a little sooner and can act as a motivator too.  We all have experienced the satisfaction, and feeling of accomplishment of task completion.  By breaking goals into sub-goals accomplishments act as motivators to continue on your successful journey.\n \n#### **Step Six: Surround Yourself With Like Minded Positive People.**\n\nWe've all heard the phrase \"Show me your friends, and I'll show you your future.\"  Surrounding yourself with positive, like minded people can go a long way to helping you become an achiever, and an overwhelming success.  Successful people are generally upbeat, positive, offer encouragement, and are more likely willing and able to help you out when needed.  These associations can be irreplaceable as a positive influence on you, and getting what you want.\n \n#### **Step Seven: Repeat!**\n\nIf your plan fails, come up with another one.  Someone once said, I believe it was Thomas Edison \"I haven't failed.  I've just found 10,000 ways that won't work.\"  Well, that goes to never giving up, and once you find what works Repeat It!\n\nPlease add your thoughts on these steps or add more below in the comments section. Thanks!\n\n\nSincerely,\n\nJames\n\nImproved Life Academy\nhttp://www.improvedlifeacademy.com\n\nLike and follow us on Facebook Here.\n\nhttp://www.facebook.com/improvedlifeacademy\n\nAlso Check Out My Blog On Steemit.\n\nhttp://steemit.com/@jamesgun",
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      "body": "@jamesgun, thank you. go to Youtube and choose a video you want to post. Then click share and copy the link. go to Steemit and click post. then paste the link to \"write your story\". the upper box should be your title...",
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