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7 Weight Loss Challenges and Tips for Women helpful hints Part 2

Monday, September 03, 2012

What a Little Deep Breathing Can Do for You
Breathing is one of those things your body does that you don't have to think about. But we YOU Docs think you should pay attention to it every now and then, or you'll miss out on some major health benefits, especially for your lungs. That's because deep breathing:
• Brings oxygen deeper into your lungs
• Moves more nitric oxide (which widens blood vessels) to your lungs, which helps your blood vessels and lungs work better
• Removes toxins by getting lymph moving
• Calms you
Here's a quick test: Stop reading, and inhale and exhale normally, looking down as you do. If you don't see your belly moving, your breathing is short and shallow. Now try this:
1. Lie flat on the floor, one hand on your belly, the other on your chest.
2. Inhale deeply and slowly as you count to five. Your belly button should move away from your spine, and your chest should widen and rise slightly as your lungs fill with air.
3. Exhale slowly to a count of seven. Your belly button should pull toward your spine.
4. Let your belly button be your guide. When you deeply inhale, feel your belly button go out as your lungs fully expand with air. When you deeply exhale, feel your belly button suck in as you blow out old air and carbon dioxide.
Take 10 deep breaths like the one you just practiced, morning and night, and take as many as you need when practicing your serve or chasing your dog.

How to Meditate
The goal here is to clear your mind of all thoughts. Yep, all of 'em.
The first step: Silence. Find a quiet place where you can sit comfortably without being disturbed.
Step two: Close your eyes. You don't have to do this to meditate -- some people like to focus on an object -- but closing your eyes may help you stay focused, especially when you're just beginning.
To help clear your mind, pick a simple word (om really is a good one) and repeat it to yourself over and over. Slowly -- there's no rush. Savor the word until it fills your mind. Why? Focusing on one word helps keep distracting thoughts -- like your to-do list -- from seeping into your gray matter and stressing you out.
Over time, you'll develop your own personal focus and style of meditating, so try to figure out what works best for you. Remember the objective is to search for a path that gives you comfort and offers an opening that allows you to find deeper meaning in life. So whether you focus on breathing, a prayer, or the inside of your eyelids, try to squirrel away at least 5 minutes of silence every day.
Shhhhhhhhh . . .

Learn More: Sleep
Sleep Hygiene
Sleep hygiene refers to a list of recommended behaviors and environmental conditions that can improve the quality of your sleep. Research indicates that 70% to 80% of people with sleep disorders achieve some benefits when practicing good sleep hygiene.
Behaviors to avoid:
• Having caffeine after lunch
• Having alcohol within 6 hours of bedtime
• Watching television right before going to bed
• Having a cigarette before bedtime
• Going to bed hungry or when you've had a big meal
• Going to bed before you are sleepy
• Exercising too close to bedtime
Behaviors to adopt:
• Using your bedroom only for sleep and sex
• Exercising regularly, preferably in the morning or early afternoon
• Keeping a regular bedtime and waking time, even on the weekends
• Creating a relaxing bedtime routine, such as taking a leisurely stroll, soaking in a tub, listening to soothing music, or massaging your legs or feet before bed
• Practicing relaxation techniques, such as progressive muscle relaxation, guided imagery, and deep-breathing exercises
• Creating a comfortable environment that is conducive to sleep by eliminating uncomfortable bedding, wearing loose clothing, keeping the bedroom temperature slightly cool, and eliminating any bothersome noise or light
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Symptoms of Thyroid Problems
Do you know what your thyroid does? Do you know where it is in your body? For many people, the location and purpose of this important little gland, which acts like the throttle for almost all of your body systems, is a mystery. Yet as much as 9% of the population has thyroid problems – which can wreak havoc on most of your major internal systems, upsetting your digestive system, interfering with your cardiovascular system, and throwing off your metabolism. Thyroid hormones can affect the function of everything from your heart and lungs to your emotional well-being.
Thyroid Problems Revealed
Your thyroid is an endocrine gland, and the hormones that it produces, thyroxine and triiodothyronine, often referred to collectively as thyroid hormone, help control the pace of all of your physiological body functions. When the thyroid produces too little hormone, things in your body can slow down too much. When it produces too much thyroid hormone, some of your body systems go into overdrive.
Either situation -- too much or too little thyroid hormone -- hurts your health.
Too Much = Hyperthyroid
When the thyroid produces too much thyroid hormone, it is overactive. The condition is called hyperthyroidism. With hyperthyroidism, all of your major body systems are in overdrive, which can result in a host of unpleasant symptoms, from anxiety to diarrhea. Untreated, an overactive thyroid can eventually lead to congestive heart failure and be fatal.
Too Little = Hypothyroid
When the thyroid produces too little thyroid hormone, it is underactive. The condition is called hypothyroidism. In this scenario, all of your major body systems function too slowly, resulting in symptoms ranging from weight gain to depression. Underactive thyroid, when left untreated in extreme cases, can eventually lead to coma and even death.

Do This for 7 Minutes Daily to Get Skinnier
Something as little as this daily 7-minute ritual might help you get skinny.
In a study, dieters who spent about 7 minutes meditating each day experienced far fewer food cravings than their nonmeditating peers. And the meditators were far more likely to resist their cravings.
Mind over Matter
Here's how it all worked: Over a 7-week period, a group of study participants was taught "mindfulness meditation." With this method, they practiced recognizing, accepting, and experiencing their cravings rather than trying to ignore or suppress them. As a result of this meditative practice, people did a better job of holding those cravings off. Researchers think the mindfulness meditation worked better than relying on sheer willpower because the practice helped minimize the frustration and obsessive preoccupation with food triggered by trying, often unsuccessfully, to suppress food cravings. (Find out how yoga helps you avoid overeating.)

Choose Your Method
Mindfulness meditation may not work for everyone. The key is to know what works for you. Maybe losing yourself in a gripping novel helps you resist cravings. Or taking a brisk walk. Or cooking. Or washing dishes. Just keep your chosen tricks handy. And if distraction, avoidance, and willpower fail you, consider giving meditation a try. Here are a few more strategies that can help you resist emptying the cookie jar:
• Instead of none, have just one. A single taste may put a craving in its place. Find out why having a little treat may keep you from overindulging.
• Instead of tuning in, tune out. With commercials, that is. Discover why muting commercials can help you eat less.
• Instead of stress eating, try stress walking. And know what emotions trigger the munchies. Here are some of the mechanisms behind emotional eating.
• Instead of eating in front of the telly, eat alone. And savor every bit. Discover why paying attention to your food helps you eat less.

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Don't Derail Your Diet, Make a YOU-Turn
You're going to make wrong turns. You're going to turn left at the chili dogs, make a right at the blueberry pie, and occasionally merge onto the interstate of banana-nut pancakes with a side of sausage. Does that mean you should steer into the fatty crevasse of destructive eating? Of course not.
What you're going to do right then -- instead of drop-kicking healthy eating the moment you make one bad choice -- is to confront it.
If you've been in a car with a GPS unit, you know how it works. If you make a mistake, it doesn't tell you that you might as well drive off a cliff because you missed the turn. Instead, all it says, very politely, is this: "At the next available moment, make an authorized U-turn." The GPS recognizes the error matter-of-factly and simply guides you back onto the right road.
When you make a bad choice, repeat the YOU Diet mantra: "At the next available moment, make an authorized YOU-Turn." Get back on the right road.
What kills any regimen of healthy eating isn't the occasional slice of fudge cake or pizza; it's what happens after the initial indulgence. This mantra reminds you that the harm isn't in the mistake; it's in not figuring out how to deal with it.
Not enough? Do a yoga pose. We suggest the downward dog -- balancing your weight on your hands and feet, with your butt hiked toward the ceiling in an inverted V. Not only will it give you a few moments to take deep breaths and remind you of your goals, but it's sort of difficult to eat when you're upside down.

  
  Member Comments About This Blog Post:

JILL313 9/5/2012 10:20AM

    I'm going to now practice more deep breathing and would love to start mediatating--do you do that yourself? Another great and very informative article. Thank you for posting it.

Hugs,

Jill

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FLORIDASUN 9/4/2012 10:03AM

    Fantastic information! I MUST get my yoga tapes out and get into yoga. I know it will help with flexibility, and breathing. I breathe WAY too shallow and I'm always under stress...good, good info my dear friend...THANKS for sharing!

Hey...your blogs are starting to equal mine in size...that's epic within itself! emoticon emoticon

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MIZCATHI 9/4/2012 7:19AM

    Great article, thanks! I read every word and need to get back into some meditation moments.

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KATIE233 9/4/2012 12:22AM

    those are good ideas , going to try some of them. thanks for sharing. emoticon

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DEE107 9/4/2012 12:05AM

    thanks a lot of great info

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PATRICIAANN46 9/3/2012 9:38PM

  Hi Eleni........
Thanks for even MORE good information. I have used deep breathing exercises since I learned them in a Lamaze class when I was pregnant with my oldest son. They have helped in so many situations.

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REXTINE1 9/3/2012 4:59PM

    Very educational blog. I always get my blood pressure down some with deep breathing.

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LUCINDARW 9/3/2012 2:47PM

    I like you blog #2 and I've printed both of then off to refer back to.

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0309COOKIE 9/3/2012 12:08PM

    Very interesting blog.

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LKWQUILTER 9/3/2012 11:32AM

    Really interesting and informative Eleni. Thanks.

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7 Weight Loss Challenges and Tips for Women Part 1

Monday, September 03, 2012

7 Weight Loss Challenges and Tips for Women
Men and women were created equal, but they are different. Especially when it comes to weight loss. Women face some unique challenges in getting the bathroom scale to budge. And these challenges are both medical and emotional in nature. So whether you're trying to lose 5 pounds or 50, it’s important to understand your weight loss challenges. That way, you'll be armed with weight loss tips (specifically for women) and strategies that can help you break through those obstacles and making slimming down easier.

Obstacle #1: Do you feel stressed?
Almost everyone feels stress at some point in the day. But research shows that women are more prone to feeling stress as they juggle the demands of their work commitments, their family lives, and their social ties. And not only that, but women are also more likely than men to feel guilt when work interrupts their home lives. All of that pressure adds up, sending stress-hormone levels soaring.
The kicker in all of this? Research shows that high levels of a stress hormone called cortisol increases appetite. Uh-oh. And cortisol makes people crave foods high in fat and sugar. Double uh-oh.
The solution: To help keep stress from sabotaging your waistline, one of the best weight loss tips for women is to spend at least a few minutes every day practicing a simple stress reduction strategy. Like one of these:
• Walk for 10 minutes. (And walk outside if you can.)
• Breathe deeply 10 times.
• Tense and then relax each muscle group. (Start at your toes and move up.)
• Find a quiet place to meditate for 10 minutes

Obstacle #2: Are you getting enough sleep?
Most people don't get enough sleep. But women have more sleep struggles than men do. In fact, about 70% of women get fewer than 8 hours of sleep per night. Women have more trouble falling and staying asleep, and they also suffer from more daytime sleepiness compared with men. Some of the top factors in women's sleep troubles include work and family stress, health problems, and uncomfortable beds.
All of which can add up to stubborn pounds, because a lack of sleep throws appetite hormones off and stimulates overeating.
The solution: Sleep in. Go to bed early. Makeover your bedroom until it resembles a veritable sleep-fantasy suite. Do whatever you need to do to get the recommended 7 to 8 hours a night. Especially if you're trying to lose weight.

Obstacle #3: Feeling sluggish?
A sluggish thyroid -- also know as an underactive thyroid gland or hypothyroidism -- is much more likely to develop in women than in men, especially after menopause. And that spells trouble for waistlines. Here's why: In addition to fatigue and sluggishness, an underactive thyroid can also cause weight gain.
The solution: If you have unexplained fatigue and weight gain, have your thyroid levels checked. An autoimmune condition called Hashimoto's disease is a frequent cause of hypothyroidism, and it's more common in women than in men. Another underlying cause of hypothyroidism in women: pregnancy

Obstacle #4: How much muscle do you have?
Blame this one on Mother Nature. Women's bodies are built differently than men's -- women have more fat and less muscle. And less lean body mass means they have lower resting metabolic rates compared with men. Women burn fewer calories on a baseline level. And that smaller body size means women burn fewer calories with the same amount of exercise. And their bodies have evolved to hold on to fat stores better, in order to produce and nourish healthy babies.
The solution: Avoid super-low-calorie diets that'll put you into starvation mode and make it harder for your body to burn calories and lose weight. Eat small meals throughout the day so your metabolism stays fired up. Also, focus more of your workout on strength training -- to help you keep the muscle you have

Obstacle #5: Feeling hormonal?
As women age, estrogen levels drop and metabolism slows down. And, as a result, women lose muscle and gain fat, especially around the abdomen.
The solution: Amp up your activity. Research shows that as women reach the age of menopause, they tend to exercise less. Make it a priority to walk at least 30 minutes a day most days of the week, rain or shine, year in and year out
Obstacle #6: Got a craving for cookies?
Studies suggest that women cave into food cravings more easily than men do. Women are also more likely to eat when they are sad or depressed and, in those moments, tend to reach for comfort foods that are high in fat and sugar. It's a recipe for disaster when it comes to trying to lose weight.
The solution: Relying on sheer willpower to curb cravings may not be the way to go. Instead, research suggests you might be better off using a practice called mindfulness meditation -- where you actually spend time acknowledging the craving. By recognizing, experiencing, and feeling the craving, you may be more likely to resist it than if you'd tried to suppress or ignore it.

Obstacle #7: Feeling bad about yourself?
Those pretty magazines with the skinny models? Get them out of your house. Those TV shows with the preternaturally preserved faces? Turn them off. Those success stories about women who lost 20 pounds in 1 month? Ignore them. Media images of stick-thin women and unrealistic weight loss goals cause many women to become frustrated and give up their own diet and exercise plans when their results don't match up.
The solution: Be kind to yourself, and don't beat yourself up if you have an occasional treat. Give yourself time to see results. If it took 3 years to put those extra pounds on, it's not unreasonable to give yourself 3 years to get them all off. And if you fall off the wagon, don't throw in the towel. Slips are bound to happen occasionally. Feeling guilty about it is only going to make losing weight harder

  
  Member Comments About This Blog Post:

JILL313 9/5/2012 10:15AM

    Wonderful article that I can sure relate to. . .now, I'm wondering being I'm a little sluggish these days if it's possible that I'm pregnant--LOL!

Hugs,


Jill

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FLORIDASUN 9/4/2012 10:00AM

    This is GREAT information and although we know most of it it never hurts to read it again and keep it fresh.

I find my biggest obstacle is my portion size. I need to eat smaller meals more frequently and then I won't be tempted to overeat because I haven't eaten for such a long period of time.

I really need to keep on this NYC and December AREN'T that far away! emoticon I want to look semi hot in my winter woolies taking in the city sights and sounds! emoticon

Plus...I remember when I went there with my Josh on our mother/son trip you do LOTS of walking...LOTS! I was MAD at myself that it was an effort sometimes and even madder that my energy level slowed me down. I'll get it done! emoticon

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KATIE233 9/3/2012 11:55PM

    enjoyed the info sure can see myself in a few of them or three ok maybe 4. this was different thanks for sharing. emoticon emoticon

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PATRICIAANN46 9/3/2012 9:34PM

  Hi Eleni.........
Thanks for all of the great information.


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LUCINDARW 9/3/2012 2:33PM

    Great Blog love the infor very useful!

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LKWQUILTER 9/3/2012 11:32AM

    Thanks for the info Eleni.

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QTEALADY20031 9/3/2012 11:31AM

    Thank you so much for this info. This is a great blog. I have to watch emotional eating and I have been working on being more mindful of what I am eating so now I need to acknowledge the craving to get past it. Thank you for this and all the other great info.!!! emoticon emoticon emoticonJune

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Hanging Out With My Sweetie

Sunday, September 02, 2012

It has been a very quiet day. Just doing nothing much. Sounds like all my days. emoticon I did have bring bring in the hummer feeder and I cleaned and refilled it.
Then I decided it was dumb of me to not enjoy my orchid blooms more. I have the small one Bill broke in here and I went out and took pictures of plants again.Then I cut 3 stems off and put in vase and put next to other computer.So whether I am in living room or back room I can enjoy the blooms.




misc

If you look on right side you can see another flower starting

This my cyber daughter Robin's little girl.What a sweet heart.

This is first thing Miss Roxy does when she goes outside.Has to smell the air.Then sits like she is hot stuff


A couple from face book


I am doing much better with eating. I think as I continue to listen to my tape I will get better and better. I put leftovers from last night into my lunch soup which tripled calories. But I only ate half and put rest in fridge for night snack.
I am being more aware of not just what but how much I eat. I know ahead of time that I will go over in calories today.We have a special supper planned of bratswurst sausages. This is a special treat we planned as we both love them but very high in calories.
Haven't heard anything from kids so that is good.No news is good news.


Enjoy the rest of the weekend. Much love to all of you

  
  Member Comments About This Blog Post:

FLORIDASUN 9/4/2012 9:55AM

    Those orchids just take my breathe away! Wow...do you have a green thumb or WHAT? Roxy IS hot stuff! I totally LOVE that pic of her sniffing the air..like what's up universe...I'm here now so all is well! emoticon

I know just how you feel about spending the day with your sweetie pie. The DH and I are EXACTLY the same way. We can always enjoy each other's company and that is a rare and wonderful thing in today's world!

Bill is easy to enjoy, he's so laid back and easy going..what a blessing for both of you!

Stay on the right track...those tapes are really helping! I'm SO proud of you!

Hugs!

Your 'down south' Florida bud emoticon emoticon

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PATRICIAANN46 9/3/2012 9:29PM

  Hi Eleni........
Spending the day with Bill is definitely a great choice. I am sure it was a good day.

You know how I feel about your Orchids........... emoticon!!!!!

My favorite of your Facebook pictures is the one of the two babies. That is the sweetest picture ever!!!!!

Hope your Labor Day was a relaxing day too.
emoticon
Patti

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SHIRLEYX 9/3/2012 9:32AM

    Beautiful blooms! Nothing like hanging out with your sweetie!

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MNABOY 9/3/2012 9:27AM

    Love the orchids!

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CEB2007 9/3/2012 8:19AM

    You orchids are beautiful. I think you are right to enjoy them.

Scuppernons are sorta like grapes, they grow on vines and have a thick golden brown skin. You pop the skin and the insides are very sweet and very good.

Hope you're having a great Labor Day Holiday.

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TSISQUAUSDI 9/3/2012 7:07AM

    Looks like you had a really good day! I hope today is even better!

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DEE107 9/3/2012 12:16AM

    love your pictures and glad you got to hang out with hubby

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MJPECK7015 9/2/2012 10:43PM

    Eleni, Your orchids are beautiful beyond words. Your dog IS hot stuff! Your cyber daughter's baby is adorable. Your money has the same vocabulary as mine. And your dinner with your sweetie sounds amazingly delicious! Enjoy.

emoticon

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KATIE233 9/2/2012 10:06PM

    your orchids are pretty pink. cute pictures of roxy.have a nice day tomorrow.

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JILL313 9/2/2012 7:55PM

    Enjoy your time with your sweetie. Your dinner sounds so good. It's almost 5 here and we still need to go grocery shopping so I'll have something to make for dinner, ugh.

Hugs,

Jill

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LKWQUILTER 9/2/2012 4:57PM

    Beautiful orchids Eleni. You are so right--no news is GOOD news from the kids. lol You have a good weekend too. (((HUGS)))

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TILLIEBEE 9/2/2012 4:37PM

    Your orchids are the most beautiful I've ever seen except at a Botanical Garden. You have a wonderful way with plants.
Roxy is the bomb.
emoticon

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0309COOKIE 9/2/2012 4:10PM

    Roxy is a real character! She looks so cute in her pictures.

Hope you enjoy your dinner. Sounds delicious!

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More Smiles from Eclectic lady

Sunday, September 02, 2012

I just love the stuff this lady puts on facebook. I hope you enjoy them as much as I did











  
  Member Comments About This Blog Post:

MNABOY 9/3/2012 9:28AM

    Love them, thanks for sharing.

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REVSERENA 9/2/2012 11:12PM

    Love the grasshopper, and am totally stunned by the banana monkeys!

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MJPECK7015 9/2/2012 10:46PM

    I love all of them, but especially the purple butterflies. I copied that one to my album on my computer. But your pictures are just as beautiful as hers!

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JILL313 9/2/2012 7:52PM

    I love these--really beautiful and some are so cute. Thanks for sharing them. emoticon emoticon emoticon

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LKWQUILTER 9/2/2012 5:36PM

    ADORABLE!

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BARBARASDIET 9/2/2012 5:00PM

    Very cute!

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PATRICIAANN46 9/2/2012 3:52PM

  Hi Eleni..........
I can see why you love her pictures...........I do too.
I wish you and Bill and relaxing and fun Holiday weekend.
emoticon
Patti

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MARYANN2323 9/2/2012 3:38PM

    emoticon

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Smiles From Ecletic lady

Saturday, September 01, 2012

I love the stuff she puts on facebook. Some funny some wierd. All of these aren't hers but most are.
Enjoy









  
  Member Comments About This Blog Post:

REXTINE1 9/2/2012 11:31AM

    I thought I had commented on this - it was the geese in costume I liked best. Thanks.

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ILOVELIFE2012 9/2/2012 11:25AM

    cuuuute!

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TILLIEBEE 9/2/2012 7:33AM

    Thanks for the fun photos to start the day! Love the dressed up geese!!!! I will try to find the Eclectic Lady and follow her. Your photos make my day!
emoticon emoticon

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DEE107 9/2/2012 12:18AM

    thank you so cute

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JUDY1676 9/1/2012 11:43PM

    Those are all great! Thanks for sharing!

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PATRICIAANN46 9/1/2012 9:59PM

  Hi Eleni........
I emoticoned them all, but especially the one about compassion for animals. I totally agree that he who is cruel to animals cannot be a good man. Nothing pushes my buttons faster than someone who abuses animals. I really feel that the punishment should fit the crime and that the cruelty he dished out should be done to him.
Have a great Sunday. Ken and I are taking Sunday off from our cleaning gig!!! We are so tired of cleaning!!!!! I think we will spend Sunday on the pontoon with the kids.
emoticon
Patti

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KATIE233 9/1/2012 8:54PM

    really enjoyed the pictures cute!

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SUNSHINEGB 9/1/2012 8:34PM

    emoticon emoticon

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LKWQUILTER 9/1/2012 8:10PM

    Thanks Eleni. I was amazed at the flamingo/human.

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JOANNS4 9/1/2012 7:46PM

    Great! Made me smile. emoticon

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CATLADY52 9/1/2012 5:37PM

    Thanks for the pictures. The Human/Flamingo is so neat. emoticon

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REXTINE1 9/1/2012 5:18PM

    The geese in costume are priceless.

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0309COOKIE 9/1/2012 3:56PM

    Love the quote and picture about compassion for animals.

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SEAWILLOW 9/1/2012 3:41PM

    Hope you are doing well..I love these pictures. Thank you for sharing them!

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REVSERENA 9/1/2012 3:35PM

    Too funny!

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