LINWASH23's SparkPeople Blog LINWASH23's Blog on SparkPeople, home of free diet plans and a healthy living community Ounces add up to Pounds. <img src="">Greeting Spark Friends. There are some weeks that I just loose ounces(my scales show ounces lost and gained) and I am so grateful for these week because each ounce that I loose and don't gain back add up to lost pounds at the end of a week or couple of weeks. So I am content for the ounces lost--they add up to pounds. I have lost 9 pounds since January 2, 2017--yes slow and steady. Make this a Great... Wed, 22 Feb 2017 12:00:55 EST Out of the 180's Wow, it took me awhile but I am under 180(6 pounds lost). Tracking, exercise and smaller portion(foods that I enjoy in moderation) has helped me so far. <img src=""> Sat, 28 Jan 2017 10:21:28 EST Contentment <img src="">Others may do a greater work, <BR> But you have your part to do; <BR> And no one in all God's heritage <BR> Can do it so well as you. <BR> <em>247</em> Contentment is not the fulfillment of what you want, it is the realization of how much God has already given you. They who are God's without reserve, are in every state content; for they will only what He wills, and desire to do for Him whatever He desires them to do; they ... Thu, 9 Jan 2014 17:44:17 EST Faith Walk <img src="">When nothing whereon to lean remains, <BR> When strongholds crumble to dust; <BR> When nothing is sure but that God still reigns, <BR> That is just the time to trust. <BR> 'Tis better to walk by faith than sight, <BR> In this path of yours and mine; <BR> And the pitch-black night, when there's no outer light <BR> Is the time for faith to shine. <BR> <BR> Abraham believed God, and said to sight, "Stand back!" and to t... Sun, 5 Jan 2014 07:47:48 EST I Think We Can, no I Know We Can Just Believe, I know we can do what we need to do to have a healthier lifestyle. It begins with one step. <em>386</em> <em>381</em> <em>386</em> <em>381</em> <em>386</em> <em>381</em> <em>386</em> <em>381</em> <em>386</em> <em>381</em> <em>386</em> <em>381</em> <em>386</em> <em>381</em> <em>386</em> <em>381</em> <em>386</em> <em>381</em> <em>386</em> <em>381</em> <em>386</em> <em>381</em> . Sun, 22 Dec 2013 10:25:23 EST On Year... It has been an amazing year with Spark People. The scales have moved up and the scales have moved down, but I am still here. <img src="">. I am in a good place and I know it. <em>252</em> <em>252</em> <em>252</em> <em>252</em> <em>252</em> I am so thankful to God for sustaining me on this journey, to Spark People for all of the wonderful tools that are available to us and to all of my wonderful friends here that have encourag... Tue, 10 Sep 2013 19:57:12 EST We are a Masterpiece--Just Believe It!!! <img src="">“We are God’s masterpiece.” Eph 2:10 NLT. God has created us anew in Christ Jesus, so that we can do the good things He planned for us long ago.” So let's get up each morning, look in the mirror and tell ourselves, “I matter, because God loves me!” <em>247</em> <em>220</em> Mon, 26 Aug 2013 13:16:08 EST Forgotten Treasures <img src=""> <BR> 2013 I received this beautiful treasure from a dear friend today that I want to share with you. It really makes me remember what is really important. <BR> One forgotten thought in the list below is .... <BR> <em>30</em> To realize <BR> The value of a smile <BR> Ask someone <BR> Whose eyes are filled with tears.... <BR> <BR> To realize <BR> The value of a sister/brother <BR> Ask someone <BR> Who doesn't have one ... Tue, 20 Aug 2013 19:53:21 EST ZUMBA CALORIE COUNTER <img src=""> Today is Zumba day for me. I found this website that helps me with my calorie totals for the Spark People Fitness Tracker and you may find it helpful as well. The site is<BR>-burned/. Let’s keep moving Sparkers. Proverbs 31:17 (ESV) “She dresses herself[a] with strength and makes her arms strong.” <em>252</em> <em>223</em> <em>220</em> <em>381</em> <em>386</em> Sat, 3 Aug 2013 11:08:59 EST Encouragement for Tough Days <img src="">There are times when my days are not going as well as I would like and it is on these days that someone contacts me for words of encouragement. It is amazing that because of my faith in God that I am able to give an encouraging word at these times—which lifts my spirits as well. My faith lets me know that if I hold on that this time will pass and because of this, I can help others. I think most of us have moments when we w... Fri, 2 Aug 2013 12:52:02 EST Spinach and Coleslaw “Makeovers” and Cherub Tomatoes I can still hear my mom telling my brothers and I “eat your vegetables so you will grow up to be big <em>246</em> and strong <em>104</em> ”. So today, I want to share a “new to me taste” for three of my favorite vegetable. <img src=""> I love Cherubs Tomatoes <BR> in salads, but did you know that they are great by themselves? I love them at room temperature (the package suggests not to refrigerate) washed, and eaten like grapes. DE... Fri, 12 Jul 2013 08:09:35 EST The View from The Ledge <img src="">Coach Nancy quote of the day: “Sometimes you have to go out on the ledge to see the view of where you want to be.” <em>252</em> Most times, when we think of being on the ledge we think of “harmful things”; <em>198</em> ”; however from the ledge of life we can get a very good picture of how far we have come on our journey to a healthier lifestyle and where we want to be. <em>386</em> Press on my Spark Friends, the vie... Tue, 9 Jul 2013 11:38:47 EST One Step and One Day at a Time SparkPeople's Coach Tanya says in today's quote: One of my favorite song lyrics: "Put one foot in front of the other and soon you'll be walking across the floor. Put one foot in front of the other and soon you'll be walking out the door." <img src="">Taking one day and one step at a time to change our lives is a wonderful way to embrace each new day.The journey to a healthier lifestyle is not a easy one, however taking one step and one d... Fri, 5 Jul 2013 12:08:33 EST A Monday Surprise Mondays always begin early with my water aerobics class. <img src="">Today, while traveling to class I remembered that our teacher was on vacation and that she was not able to fine a substitute for our class. <em>234</em> Well I am not on vacation so I continued to class not knowing what to expect. Our class got a pleasant surprise; we had two lovely college students waiting for us and excited about our water aerobics class. <em... Mon, 1 Jul 2013 18:41:34 EST Making Progress on my Weekend Dessert Challenge I have started weekend 2 of my challenge to reduce my desserts on the weekend, which is a problem area for me. It seems in my world, desserts are everywhere on the weekend. <em>475</em> <em>471</em> <em>494</em> I have not given up desserts; I am learning how to control my portion sizes anytime that I am “sugar toothed challenged” and to be more selective in what desserts I eat. <img src="">In the past, my weekends were a “fr... Sun, 30 Jun 2013 17:26:06 EST Just Don’t Say A Word <img src=""> My mom always told my brothers and I that; “ if you do not have anything good to say, just be quiet”. Recently, an associate and I were talking about my journey to a healthier life style with Spark People and her latest “super new diet plan”. I am on a journey, not a diet. Her only comment was; “well you did not meet your target weight on your target day now, did you”? <img src=" Wed, 26 Jun 2013 14:31:15 EST The 1 mile Walking Test <img src="">“The 1-Mile Walking Test, A DIY Fitness Assessment -- By Jason Anderson and Nicole Nichols, Certified Personal Trainers from Spark People is an article that you may want to check out. From the article, I was able to make some adjustments in my walking time to increase my fitness level and to use my walk out time more wisely. <em>244</em> This guide gives pointers on how to measure our fitness level regularly, which is one... Mon, 24 Jun 2013 18:51:19 EST Mini Wafer Cheesecake <img src="">I am working on cutting back on my desserts and I found this recipe on Spark People and prepared it. The author is AMBERNEZZIE. I made ½ of the mixture with lemon and lime juice, the other ½ of the recipe with dark chocolate powder and I substituted splendor for sugar. I was very satisfied with one cheesecake. I, like the others that have tried this recipe, gave it 5 stars. I hope you will try it—especially if you are ... Sat, 22 Jun 2013 15:58:05 EST Knock Your Socks Off Salmon <img src="">I love salmon and salmon is my fish of choice for my no meat days of the week; however there is a challenge to find new recipes to keep my taste buds peaked. This is a new recipe for me that I found on and it is so delicious. The sweetness of the Agave Nectar and the kosher salt give it the tasty crust that I love and roasting the salmon in the oven keeps the salmon moist. <BR> <BR> You will need: <... Fri, 21 Jun 2013 11:12:02 EST Not Today <img src=""> Today, my old favorite place to get a chocolate shake with extra chocolate syrup was having a ½ price sale on any of their shakes for the whole day. Not today, I said to myself, I will have a delicious strawberry pineapple smoothie that does not have all of the calories or fat as my old favorite. I really love my smoothie; it is made with Greek yogurt, strawberries, pineapples and almond milk. Yum, Yum. Today, I chose t... Thu, 20 Jun 2013 16:46:33 EST Butternut Squash <img src="">I am trying to introduce new vegetables into my eating plan. Today I selected butternut squash that I steamed on top of the stove with cinnamon, it was delicious as a side dish. <em>189</em> Tue, 18 Jun 2013 19:33:09 EST Keep on Encouraging Others <em>252</em> Spark Members, I think we can all agree that some days are better than others. <em>483</em> <em>471</em> <em>486</em> Tuesday was a very challenging day for me because everywhere I turned there were so many unhealthy dishes to take my mind off of my journey, but so many of you came to my rescue and you did not even know that you touched me with your conversations and saved my Tuesday. We need each other. <img src=" Wed, 5 Jun 2013 12:00:24 EST .5 Pounds <img src="">Just .5 pounds will make a different in my journey to a healthier lifestyle. You see I am .5 pounds away from my Healthy BMI. I am thankful to God who is and has been my constant companion on this journey. <em>244</em> WooHoo to Spark People, my many Spark Friends for all of your encouragement, I could not do it without you all. <img src=""> My journey is not over, ... Fri, 31 May 2013 09:58:36 EST Thank You Thank you Veterans. God bless you, your families and God bless America. <em>247</em> <em>232</em> Mon, 27 May 2013 16:17:09 EST Flexibility <img src="">Flexibility is a talent. Flexibility is the ability to adapt, adjust, and advance as we travel on our journey to a healthier life style. Every day is not going to be perfect, however we can embrace each day anew knowing that we are not along. “…I can do everything through him who gives me strength” (Php 4:13 NIV). When the winds of change blow, flexible people bend rather than break, we need to be flexible to achieve our goal... Sat, 25 May 2013 08:35:22 EST Prayer of Encouragement <img src=""> Lord, Help us to seek after You on our journey to a healthier life style, Lord. In the morning and throughout the day, give us reminders that You are with us when times are difficult. Remind us to tell others of Your love, that we might share You with others,Amen." Be of good courage, and he shall strengthen your heart, all ye that hope in the Lord". When God places something on our heart, we need to share it. <em>247</e... Fri, 3 May 2013 09:11:10 EST It's OK to be Different <img src=""> This is from Amy Taylor's Collection on Flickr. I am so thankful to have found Spark People and my my Spark Friends and I know that it was God that lead me to you both.“O Lord; point out the road for me to follow.” Ps 25:4 NLT. <em>247</em> <em>220</em> Wed, 10 Apr 2013 06:09:18 EST Hubby's Teachable Moment My Hubby watches on the sidelines as I engage with Spark People. Well yesterday, I had a teachable moment with Hubby. We had to attend a funeral and instead of parking further from the church, which offered an “easy in easy out” escape; Hubby opted to park closer to the church which was clearly a bad choice for getting out after the services. So I sat quietly and did not say a word (I am so proud of myself). <em>246</em> After the services, we walked to our vehicle and saw that we coul... Sat, 6 Apr 2013 10:25:05 EST Can't Find your Calorie Counter? <img src="">Are there days that we cannot locate your calorie counter? <em>246</em> On days like these, there is a wonderful web site ( that lets us know how many calories we are burningto post to our favorites and add to our Fitness Spark Tracker. In addition to exercises we can check our calorie burned while cleaning the house, dusting and working in the yard just to name a few. All calorie burns counts and it all adds u... Fri, 5 Apr 2013 13:15:55 EST Great Day Defined <img src="">Recently, I read a sign on a bus that said, “Have a Great Day”. The sign brought to my remembrance, what a friend said when I told him the same thing; he responded, “Make your Day Great”. Reflecting on his statement, I am reminded that I am in control of my day. So my Spark Friends, make our day great by choosing today that we will do what we can to live a healthier life and do it just for today. For each day is a new ca... Thu, 4 Apr 2013 20:13:05 EST Off the Web and Glad to be Back <img src="">Wow Spark Friends, it is good to be back. Our town has been off the web because a work person did not contact the 811 people (they identify everybody’s wires) prior to their construction. One dig and everybody is cut off from the rest of the world for a while. You do not miss your water (web) until the well runs dry (someone cut the plug). Glad you be back, missed you guys. Let’s be considerate of others. “Be careful to do w... Wed, 3 Apr 2013 17:48:51 EST Just Believe <img src="">“We believe that Jesus died and rose again.” 1Th 4:14 I believe this with all my heart and I am truly thankful. Happy EasterSpark Friends. Sun, 31 Mar 2013 10:04:53 EST Cold Water <img src="">Today when I went to my water aerobics’ class, the water was so cold that I did not want to stay. I thought if I just move around and did my warm ups the water would get warmer—the water was still cold. All I could think of was the hot shower that was waiting for me if I got out of the pool. I did not get out of the pool; I continued my warm ups and slowly the water started to get warm. Isn’t life like this? Just when we t... Mon, 25 Mar 2013 19:41:16 EST Zumba <img src="">It is cold and misty raining outside; no excuses <em>246</em> great day for Zumba. Enjoy your day. “Blessed is the man that endureth temptation: for when he is tried, he shall receive the crown of life, which the Lord hath promised to them that love him.” James 1:12 KJV <em>381</em> <em>386</em> <em>247</em> Sat, 23 Mar 2013 14:12:35 EST Wilderness Days Today, the scales did not change. There are times on our journey to a healthier life that we feel stuck—we are in the wilderness. <img src="">The wilderness part of our journey is when we do not see anything happening and we feel that we will not reach our goals. It can happen at any moment and on our best days. Let’s take a deep breath, and remember our power source and continue the journey—the clearing is up ahead. “He…guided them ... Mon, 18 Mar 2013 11:56:07 EST We are not Lost Psalm 23 (KJV) <BR> <img src=""> The LORD is my shepherd; I shall not want. <BR> He maketh me to lie down in green pastures: he leadeth me beside the still waters. <BR> He restoreth my soul: he leadeth me in the paths of righteousness for his name's sake. <BR> <img src="">Yea, though I walk through the valley of the shadow of death, I will fear no evil: for thou art with me; thy ro... Sun, 17 Mar 2013 07:42:00 EST Love is the Beginning <img src=""> Love yourself because we are special and God loves each of us and knows our needs. “My unfailing love for you will not be shaken.” Isa 54:10 NIV <em>247</em> <em>247</em> <em>247</em> <em>247</em> <em>247</em> <em>247</em> Sat, 16 Mar 2013 09:05:23 EST I Took a Vacation and Lost a Pound. <img src="">After my California vacation, I weighted myself and was expecting a weight increase <em>49</em> and I got a weight decrease <em>55</em> of 1 pound. <em>244</em> I lost 1 pound on my vacation, enjoying family, friends, food and wonderful sites. I am thankful to God for leading me to Spark People and all of my encouraging friends here; Spark People works for me because I can live my life; food no longer rules my days... Tue, 12 Mar 2013 09:32:08 EST Risks I found this Flickr and I want to share it with my <em>223</em> <img src=""> <em>247</em> <em>247</em> <em>220</em> Mon, 11 Mar 2013 18:26:29 EST Spring Forward <img src=""> I hope you did not forget like I did, this is a kindly reminder. Galatians 6:2(NKJV) Bear one another’s burdens, and so fulfill the law of Christ. <em>128</em> <em>220</em> Sun, 10 Mar 2013 08:48:16 EST Life is... Life is like a cupcake, <img src=""> you have to bite into it. Psalm 25:15 Mine eyes are ever toward the Lord; for he shall pluck my feet out of the net. <em>381</em> <em>247</em> Sat, 9 Mar 2013 18:18:54 EST Distance Test Ok, most of my Spark Friends know that I do water aerobics and that I enjoy this greatly. This week, the areas of the pool were changed to accommodate the Triathlon Trials for the month of March. The change meant that our small swimming lane <img src="">turned into the larger Olympic swimming lane. <img src="">That was not problematic for me; I just stayed in a small area of the poo... Fri, 8 Mar 2013 13:03:05 EST Amazing Wednesday <img src="">Today, was an amazing day. I was able to conquer the brunch buffet at a meeting that I attended and I feel wonderful. I stared the dessert trays from left to right and reminded myself of my journey through “self-talk” and I moved on. I am so thankful for the “Tame your Sweets Challenge”--it works. “Death and life are in the power of the tongue, and those who love it will eat its fruit” (Pr. 18:21 NKJV). Wed, 6 Mar 2013 18:59:13 EST Enjoy the Journey <img src=""> “Just for Me” February Challenge is ending so today I am reflecting on everything I did this month just for me. Each day, I tried to do something to nurture me and I think that I have been successful in doing just that. When we take the time to care for ourselves and love ourselves, we make better choices; not only in our eating but in other areas of our lives as well. I am thankful for all of my Sparked Friends that have... Thu, 28 Feb 2013 23:15:39 EST Pink Tulips <img src="">”Just for Me” February Challenge. Today I brought some pink tulips. I have always loved tulips and I can remember my mom putting the buds out in the winter for beautiful spring blooms. I remember in school studying about Holland and the beautiful tulips that grow there. Although tulips are not perennials, I remember one year in which my mom’s tulips returned without my mom’s replanting them. My mom was so surprised and ... Wed, 27 Feb 2013 22:26:04 EST New Exercise Clothes <img src="">“Just for Me” February 2013 Challenge. Today, my favorite department store had a great sale, so I found a nice exercise outfit that I had wanted earlier but I did not want to pay the price that it was selling for. Girls, you know we love a sale. As I was getting ready to check out, I saw one of my water aerobics class members, who shared with me that her coupon was greater than mind. We checked with the cashier and she sai... Wed, 27 Feb 2013 00:47:28 EST Five Minutes <img src="">“Just for Me February Challenge. Today I exercised 5 extra minutes, I don’t think that 5 extra minutes really made a difference in my caloric burn for the day, however I felt good doing 5 extra minutes of exercise to add to the fitness tracker for the day. Who knows, those 5 extra minutes may put me over the top at the end of the week. Psalm 18: 36 “You enlarge my steps under me, And my feet have not slipped.” <em>386</e... Tue, 26 Feb 2013 00:54:33 EST Chicken Soup <img src=""> “Just for me “February Challenge. Today I made chicken soup. I love chicken soup and it makes me feel good to prepare the soup in large amounts to eat and to freeze for meals on other days. Chicken soup had been a comfort food for colds and sore throats for years and a staple in our home for more years than I can count. There are many recipes; however the best recipes begin with a slow simmer of chicken with your preferred... Sun, 24 Feb 2013 22:08:32 EST Abs' Fitness <img src=""> “Just for Me February Challenge. Today, I did the How to Get Six Pack Abs Fitness Secrets for a Flat, Toned Tummy -- By Nicole Nichols, Spark People Certified Personal Trainer and Fitness Instructor. There is a link included in the article that has a 15 minute workout that is just what I needed for my midsection area. It was wonderful and I know my body will let me know that I did the routine on tomorrow. “I have come tha... Sat, 23 Feb 2013 23:21:51 EST Counting Blessings <img src="">”JUST FOR ME” February Challenge. Today, I am counting my blessings and giving thanks because God is so good. I am counting my blessings because sometimes we forget how fortunate we are. I am thankful for salvation, for family, friend, health and for this life that God has given me. Even during my struggles, I know God reaches out to me at that time and gladly lends a helping hand. Just believe and trust Him. Psalm 107:1 ... Fri, 22 Feb 2013 21:46:34 EST