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BLUEWATER71's Photo BLUEWATER71 Posts: 1,404
9/19/13 8:08 A

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Good morning every one

I came across this in my inbox this morning and thought I would like to share it with all of you and think you might benefit from it.

A Love Letter to Myself
How do I love thee? Let me count the ways…
I am in charge of my eating, physical activity, and self care.
I am mindful of my physical and emotional needs
and do my best to meet them appropriately.
I am aware of what I’m experiencing in the present moment
so I can respond instead of reacting mindlessly.
I eat to meet my needs for fuel, nourishment, and pleasure.
Whenever I feel like eating, I pause to ask, Am I hungry?
I use my hunger and fullness signals to guide me
about when, what, and how much to eat.
When I feel like eating even though I’m not hungry,
I recognize an opportunity to meet my true needs.
When I’m hungry, I ask three questions:
What do I want? What do I need? What do I have?
I eat the foods I love mindfully and without guilt.
I practice balance, variety, and moderation
not just in the way I eat, but in the way I live.
I pay attention to the effects of my choices to
guide my future decisions without judgment.
I eat mindfully with intention and attention.
I eat with the intention of feeling better when
I’m done than I did when I started.
When I eat too much, I turn the situation into a learning
experience by noticing how I feel physically and emotionally.
I cultivate a strong support system that includes my family,
friends, co-workers, and trusted health professionals.
I am physically active to give me the stamina, strength,
and flexibility to live my life to the fullest.
I make quiet time a priority to help me feel calm and centered.
I don’t compare myself to others. My journey is my own.
I practice self-care for my whole self—body, mind, heart, and spirit.
I live mindfully and vibrantly.
www.AmIHungry.com
From Eat What You Love, Love What You Eat by Michelle May, M.D.


Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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BLUEWATER71's Photo BLUEWATER71 Posts: 1,404
9/12/13 7:27 A

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Jan I copy and paste your post here in case any one needs it and it will be here for reference. As online blueprint quiz is no longer available.

bodybytype.com/women.php It's basically the MT Extreme makeover diet but the other link I think has more diet info. Click on how it works and you will see a lot of what we eat on the MT plan. It can be confusing without the kit or at least a book. so check both links out.


I'm editing my post because I found a link to What is yor body type?
when you get to the page, click on page 1, then 2, then 3 to print them out and then answer the questions to find your body type.
pounds2go.net/2002/01/28for-you/

Edited by: BLUEWATER71 at: 9/12/2013 (07:36)
Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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BLUEWATER71's Photo BLUEWATER71 Posts: 1,404
3/14/13 4:51 P

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Hi every one

Here is something I that I read tonight and would like to share it with you.


13 Ways to Fight Sugar Cravings
Sweet tooth raging out of control? Here's how to tame those sugar cravings.


WebMD FeatureReviewed by Louise Chang, MD
Does that morning Danish leave you craving another treat two hours later? Do you grab a candy bar to cope with your afternoon slump -- and then reach for a cola to get out of your post-slump slump?

If you’ve found that munching sugary snacks just makes you crave more sugary snacks, you’re not alone. Eating lots of simple carbohydrates -- without the backup of proteins or fats -- can quickly satisfy hunger and give your body a short-term energy boost, but they almost as quickly leave you famished again and craving more.

How can you stop sugar cravings once and for all? Here's expert advice.

Why Do We Crave Sugar?
There are many reasons why we go for sweet things.

That appetite may be hardwired. "Sweet is the first taste humans prefer from birth," says Christine Gerbstadt, MD, RD, a dietitian and American Dietetic Association (ADA) spokeswoman. Carbohydrates stimulate the release of the feel-good brain chemical serotonin. Sugar is a carbohydrate, but carbohydrates come in other forms, too, such as whole grains, fruits, and vegetables.

The taste of sugar also releases endorphins that calm and relax us, and offer a natural "high," says Susan Moores, MS, RD, a registered dietitian and nutrition consultant in St. Paul, Minn.

Sweets just taste good, too. And that preference gets reinforced by rewarding ourselves with sweet treats, which can make you crave it even more. With all that going for it, why wouldn’t we crave sugar?

The problem comes not when we indulge in a sweet treat now and then, but when we over-consume, something that’s easy to do when sugar is added to many processed foods, including breads, yogurt, juices, and sauces. And Americans do overconsume, averaging about 22 teaspoons of added sugars per day, according to the American Heart Association, which recommends limiting added sugars to about 6 teaspoons per day for women and 9 for men.

How to Stop Sugar Cravings: 8 Tips to Use Right Now
If you're craving sugar, here are some ways to tame those cravings.

Give in a little. Eat a bit of what you’re craving, maybe a small cookie or a fun-size candy bar, suggests Kerry Neville, MS, RD, a registered dietitian and ADA spokeswoman. Enjoying a little of what you love can help you steer clear of feeling denied. Try to stick to a 150-calorie threshold, Neville says.
Combine foods. If the idea of stopping at a cookie or a baby candy bar seems impossible, you can still fill yourself up and satisfy a sugar craving, too. "I like combining the craving food with a healthful one," Neville says. "I love chocolate, for example, so sometimes I’ll dip a banana in chocolate sauce and that gives me what I’m craving, or I mix some almonds with chocolate chips." As a beneficial bonus, you'll satisfy a craving and get healthy nutrients from those good-for-you foods.
Go cold turkey. Cutting out all simple sugars works for some people, although "the initial 48 to 72 hours are tough," Gerbstadt says. Some people find that going cold turkey helps their cravings diminish after a few days; others find they may still crave sugar but over time are able to train their taste buds to be satisfied with less.
Grab some gum. If you want to avoid giving in to a sugar craving completely, try chewing a stick of gum, says nutrition advisor Dave Grotto, RD, LDN. "Research has shown that chewing gum can reduce food cravings," Grotto says.
Reach for fruit. Keep fruit handy for when sugar cravings hit. You'll get fiber and nutrients along with some sweetness. And stock up on foods like nuts, seeds, and dried fruits, says certified addiction specialist Judy Chambers, LCSW, CAS. "Have them handy so you reach for them instead of reaching for the old [sugary] something."
Get up and go. When a sugar craving hits, walk away. "Take a walk around the block or [do] something to change the scenery," to take your mind off the food you’re craving, Neville suggests.
Choose quality over quantity. "If you need a sugar splurge, pick a wonderful, decadent sugary food," Moores says. But keep it small. For example, choose a perfect dark chocolate truffle instead of a king-sized candy bar, then "savor every bite -- slowly," Moores says. Grotto agrees. "Don’t swear off favorites -- you’ll only come back for greater portions. Learn to incorporate small amounts in the diet but concentrate on filling your stomach with less sugary and [healthier] options."
Eat regularly. Waiting too long between meals may set you up to choose sugary, fatty foods that cut your hunger, Moores says. Instead, eating every three to five hours can help keep blood sugar stable and help you "avoid irrational eating behavior," Grotto says. Your best bets? "Choose protein, fiber-rich foods like whole grains and produce," Moores says.
But won't eating more often mean overeating? Not if you follow Neville's advice to break up your meals. For instance, have part of your breakfast -- a slice of toast with peanut butter, perhaps -- and save some yogurt for a mid-morning snack. "Break up lunch the same way to help avoid a mid-afternoon slump," Neville says


Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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3/9/13 2:30 P

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thanks

BLUEWATER71's Photo BLUEWATER71 Posts: 1,404
1/9/13 8:38 A

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Good morning every one

I got this in my inbox this morning and would like to share it with every one.

The Secrets to Weight Control After Dieting
More often than not, dieting can have its ups and downs, but there are ways to lose that weight and keep it off.
By Jean Rothman
Medically reviewed by Kevin O. Hwang, MD, MPH

Follow Us on Twitter
Get the latest health facts, tips, and advice. @EverydayHealth
Related Articles12 Steps To Manage Your Weight Should I Count Calories Or Carbs? Counting Calories At Work DrugsDaily-Vite Weight Control T- Diet Iletin II Regular Pork Congratulations! You've reached your weight-loss goal. Whether you were counting calories or sticking to a low-fat diet, it's now time to switch from weight loss to weight control. How can you maintain your healthier, slimmer body?

Weight Control: Why Is It So Hard?

"Your brain has a very accurate system of knowing how many fat cells you have, and even how fat those fat cells are," says Ken Fujioka, MD, director of the Center for Weight Management and of nutrition and metabolic research at Scripps Clinic in La Jolla, Calif. "When you're dieting, the brain knows the body's fat cells are decreasing and it wants to get them back, even after you've reached your goal weight," explains Dr. Fujioka.

The brain has a number of ways it tries to regain its fat cells. One is to slow the body's metabolism so it can hang on to fat more easily. Another is to make you think about food more. "Your brain is constantly telling you 'eat, eat, eat,'" Fujioka says. "It will also deny that you are regaining weight, even if your clothes are getting tight. You need reliable ways to counteract these messages."

Weight Control: The Strategies

Start thinking of weight control as the next, lifelong phase of dieting. Here are the guidelines you want to practice every day:

Exercise is critical for weight control. Exercise is a very important way to keep the weight off. "Studies show that people who have dieted and successfully maintained their ideal weight exercise around five hours a week," says Fujioka.

"To maintain a weight loss, I recommend people exercise at least 30 minutes a day on most days of the week and do strength training twice a week," says Jim White, RD, a registered dietitian and national spokesman for the American Dietetic Association. You can split your exercise sessions into segments, for example doing two 30-minute workouts on a day that you've planned an hour of exercise. "In fact, this can have a better effect on your muscle metabolism," says White.Write it down. Experts recommend writing down what you're eating. "You can tell for yourself whether you're doing well or need to pay more attention," Fujioka says . "Counting calories is a great way to help yourself keep track of your food intake."Weigh yourself. Another important means of weight control is to get on the scale. "Seeing your actual weight on a scale is a good way to combat the brain's message that you need more fat cells," Fujioka notes.

If you see your weight increasing, you know you have to work a little harder. Women's weight tends to fluctuate a few pounds a month because of menstrual cycles, but if your weight goes up beyond five pounds or so, it's time to regain control by cutting calories, adding more exercise, or both.Eat breakfast. The National Weight Control Registry, which tracks more than 3,000 Americans who have achieved a weight loss of around 60 pounds and kept it off for about six years, found that eating breakfast is an important factor in keeping off weight. Eating a healthy breakfast makes it less likely that you'll overeat during the day.Stay motivated. "We all need to constantly challenge ourselves to stay motivated," says White. "Give yourself a goal like a special date, a party, or other social event to help you maintain your weight loss." Rewarding yourself is another good motivator. "Any kind of reward is good, other than food, of course," he adds. "Buy some new clothes, a CD, a fitness gadget — whatever motivates you to stick with your program. Some people even take a trip as a reward."Stay accountable. Find other people who are trying to keep their weight off. By sharing tips, success stories, and struggles, you'll find it easier to maintain good nutritional and exercise habits. If no one nearby is trying to keep off lost weight, try an online weight-loss group. Weight Control: It's a Lifestyle

Remind yourself that eating well and being active are lifelong methods of keeping yourself healthy by lowering your risk of serious disorders like heart disease, diabetes, stroke, certain cancers, and other health problems.

"The healthy habits you learned while dieting shouldn't disappear once you've lost the weight," says White. "You can eat a little bit more, of course, but don't stop living that active, healthy lifestyle."



Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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BLUEWATER71's Photo BLUEWATER71 Posts: 1,404
12/31/12 7:55 P

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Hi everyone

I was reading this on another forum and would like to share this with you all as it is perfect for the new year and new beginning.

Stay Motivated When the Scale Isn’t Moving

It is very easy to get frustrated when the scale isn’t moving. It doesn’t matter whether we have hit a plateau or are trying to deal with medical issues. Sometimes it feels like it isn’t worth the effort to keep making healthy lifestyle choices. Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, "Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?"

Because it’s going to be different this time! Because you can’t accomplish anything if you give up! Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal. Need more motivation? Here are some motivational quotes shared by our members to help keep the fire burning inside you.



Impossible = I’m possible
Fail to plan = plan to fail
"Never, never, never, never give up" - Winston Churchill
“Just Do It” Nike
“If you don’t take care of yourself, you can’t take care of anyone else.” Father Richard Lesnick
“The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.” Vince Lombardi
“Whether you think you can or you can’t, you’re right.” Henry Ford
“If you don’t like something, change it. IF you can’t change it, change your attitude. Don’t complain.” Maya Angelou
“The last of the human freedoms is to choose one’s attitude in any given set of circumstances.” Victor E. Frankl
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” Thomas Jefferson
“The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.” William James
“There are no secrets to success. It is the result of preparation, hard work and learning from failure.” Colin Powell
“I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen.” Frank Lloyd Wright
“The starting point of all achievement is desire. Keep this constantly in mind. Weak desires bring weak results, just as a small amount of fire makes a small amount of heat.” Napoleon Hill
“It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.” James Gordon
“What you eat in private will show up in public.” Unknown
“Put all excuses aside and remember this: YOU are capable.” Zig Ziglar
“Most people fail, not because of lack of desire, but because of lack of commitment.” Vince Lombardi
“It’s in your moments of decision that your destiny is shaped.” Anthony Robbins
“Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.” H.L. Hunt
“We never repent of having eaten too little.” Thomas Jefferson
“Ultimately, the only power to which man should aspire is that which he exercises over himself.” Elie Wiesel
“The world of achievement has always belonged to the optimist.” Harold Wilkins
“The man who can drive himself further once the effort gets painful is the man who will win.” Roger Bannister
“The first and the best victory is to conquer self.” Plato
“You must begin to think of yourself as becoming the person you want to be.” David Viscott
“You may delay, but time will not.” Benjamin Franklin
“If you don’t do what’s best for your body, you’re the one who comes up on the short end.” Julius Erving
“Do or do not. There is no try.” Yoda
“I’m not telling you it’s going to be easy – I’m telling you it’s going to be worth it” Art Williams
“Rock bottom became the solid foundation on which I built my life.” J.K. Rowling
more here: http://www.dailyspark.com/blog.asp?post=st
ay_motivated_when_the_scale_isnt_moving


Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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LMK206's Photo LMK206 Posts: 3,366
11/12/12 5:15 P

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thank you!

LYNN
North Central Florida

Navy Ninja orange belt
BLC 26 docs.google.com/spreadsheet/ccc?key=
0Av4cDSLQVME3dGNXVWEtZmpmZWdvWmtpbXBmb
WZKakE#gid=24


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BLUEWATER71's Photo BLUEWATER71 Posts: 1,404
11/12/12 2:31 P

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Hi every one

For those who have the six weeks body make over kit that are the older version less than 2011 and
Here is the new food update that was add as of May 2011 and here is more food choices to choose from:

Protein A
Tilapia, Grouper, Squid (calamari), Octopus, Yellow Tail, Cod, Bonito, Whitefish, Turbo, Sole, Pollock, Perch, Monkfish, Abalone, Oysters, Mussels, Conch, Walleye, Crappie, frog legs

Protein B
Most wild game including: elk, moose, venison, buffalo, boar, ostrich, rabbit, squirrel
Game birds, such as pheasant and ostrich
Catfish, Clams, crawfish, sea bass (not a protein D as the IMP suggests),

Protein C
alligator

Protein D
Mackerel, Cornish game hen

Vegetables A
Leeks, eggplant, rhubarb, nsa water chestnuts, callaou, cactus or nopales, shallots, fennel bulb, okra, tomatillos, onions, nsa bamboo shoots

Carbohydrate A
Beets, Radishes, pumpkin, kohlrabi

Carbohydrate B
Fava Beans, yucca, pinto beans (limit use, they may stall your progress), quinoa, amaranth, teff

Fruit A
Kiwi, star fruit, java plum, pomelo

Fruit B
Apricots, Guava, Kumquats, Persimmons, Cranberries (no sugar added), pomegranate

Fruit D
passion fruit, cherimoya, tamarind, Sweet Sop (sugar apple), Sapotes (marmalade plum)



List current as of August 2012
In the literature you will find many references to "Greens". Greens include the following:

Mustard Greens
Okra
Collard Greens
Kale
All Types of Lettuce
Dandelion Greens
Spinach
Cabbage
Endive
Chard
Callaloo
Arugula (rocket)
Watercress
Sprouts (examples: mung, radish, onion, alfalfa or broccoli sprouts)
Bok Choy
Broccoli rabe
Mesclun/field greens/spring mix
Radicchio


Edited by: BLUEWATER71 at: 11/12/2012 (15:02)
Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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VAL8MORE SparkPoints: (18)
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10/21/12 5:00 P

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Thanks for posting the quiz online...I'm restarting the 6wbmo and I misplaced by booklet...I had been an "A", but after taking the quiz I see I'm a "B"!

ANGELAJAY976's Photo ANGELAJAY976 SparkPoints: (4,240)
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10/7/12 3:54 A

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I am glad this link was on here, when I did quiz at home, I was not sure I did it right but it is correct I am starting plan today and look forward to being part of this group.

"The tragedy in life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach."
Benjamin Mays


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BLUEWATER71's Photo BLUEWATER71 Posts: 1,404
4/25/12 9:02 P

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Here is something that I just read about and it might help some of you who are having issues with sugar and thought that I will post it here. I am not sure if I am doing this right or not as I am not familar with copying a link as my son knows how to do this.

.www.stumptuous.com/how-to-dump-sugar

Have a great day and great evening

Edited by: BLUEWATER71 at: 4/25/2012 (21:17)
Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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BLUEWATER71's Photo BLUEWATER71 Posts: 1,404
4/25/12 8:59 P

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This was on food lover blog and thought that I will share it with you all.

The Race
One of my favorite motivational poems:

The Race
attributed to Dr. D.H. "Dee" Groberg

Whenever I start to hang my head in front of failure’s face,
my downward fall is broken by the memory of a race.
A children’s race, young boys, young men; how I remember well,
excitement sure, but also fear, it wasn’t hard to tell.
They all lined up so full of hope, each thought to win that race
or tie for first, or if not that, at least take second place.
Their parents watched from off the side, each cheering for their son,
and each boy hoped to show his folks that he would be the one.

The whistle blew and off they flew, like chariots of fire,
to win, to be the hero there, was each young boy’s desire.
One boy in particular, whose dad was in the crowd,
was running in the lead and thought “My dad will be so proud.”
But as he speeded down the field and crossed a shallow dip,
the little boy who thought he’d win, lost his step and slipped.
Trying hard to catch himself, his arms flew everyplace,
and midst the laughter of the crowd he fell flat on his face.
As he fell, his hope fell too; he couldn’t win it now.
Humiliated, he just wished to disappear somehow.

But as he fell his dad stood up and showed his anxious face,
which to the boy so clearly said, “Get up and win that race!”
He quickly rose, no damage done, behind a bit that’s all,
and ran with all his mind and might to make up for his fall.
So anxious to restore himself, to catch up and to win,
his mind went faster than his legs. He slipped and fell again.
He wished that he had quit before with only one disgrace.
“I’m hopeless as a runner now, I shouldn’t try to race.”

But through the laughing crowd he searched and found his father’s face
with a steady look that said again, “Get up and win that race!”
So he jumped up to try again, ten yards behind the last.
“If I’m to gain those yards,” he thought, “I’ve got to run real fast!”
Exceeding everything he had, he regained eight, then ten...
but trying hard to catch the lead, he slipped and fell again.
Defeat! He lay there silently. A tear dropped from his eye.
“There’s no sense running anymore! Three strikes I’m out! Why try?
I’ve lost, so what’s the use?” he thought. “I’ll live with my disgrace.”
But then he thought about his dad, who soon he’d have to face.

“Get up,” an echo sounded low, “you haven’t lost at all,
for all you have to do to win is rise each time you fall.
Get up!” the echo urged him on, “Get up and take your place!
You were not meant for failure here! Get up and win that race!”
So, up he rose to run once more, refusing to forfeit,
and he resolved that win or lose, at least he wouldn’t quit.
So far behind the others now, the most he’d ever been,
still he gave it all he had and ran like he could win.
Three times he’d fallen stumbling, three times he rose again.
Too far behind to hope to win, he still ran to the end.

They cheered another boy who crossed the line and won first place,
head high and proud and happy -- no falling, no disgrace.
But, when the fallen youngster crossed the line, in last place,
the crowd gave him a greater cheer for finishing the race.
And even though he came in last with head bowed low, unproud,
you would have thought he’d won the race, to listen to the crowd.
And to his dad he sadly said, “I didn’t do so well.”
“To me, you won,” his father said. “You rose each time you fell.”

And now when things seem dark and bleak and difficult to face,
the memory of that little boy helps me in my own race.
For all of life is like that race, with ups and downs and all.
And all you have to do to win is rise each time you fall.
And when depression and despair shout loudly in my face,
another voice within me says, “Get up and win that race!”



Like this program, we all have our moments of struggles, slips, falls, but no matter what "Get up and win that race!"


You can do it, the win is within!


Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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BLUEWATER71's Photo BLUEWATER71 Posts: 1,404
2/16/12 8:57 P

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Here is the link for the body blueprinting quiz/ six week body make over and thought it will be good to post it here for those who want to retake the quiz. Sometimes you are not always going to find the link.
bpt.mybodymakeover.com/tools_for_suc
ce
ss/body_blueprinting_quiz.aspx


Edited by: BLUEWATER71 at: 2/16/2012 (21:03)
Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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IZONPRIZE's Photo IZONPRIZE SparkPoints: (19,337)
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1/7/12 5:44 P

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Thank you for this article re-post Sharon!
It confirms something I heard last week. When we are tempted to think or do something we know we shouldn't or don't want to do, consider thinking in terms of "Opposites and Options". For instance, if the thought is, "I want a piece of chocolate cake for dessert. Everyone else gets to have it. Why can't I?" The opposite would be, "Everyone else is eating the chocolate cake, but that does not concern me. I am choosing to not eat the cake. I can, but I will not. It is my choice not to. Instead, I will have a "special sorbet" I made myself, with blended strawberries, lemon juice and xylitol. It will be like having strawberry ice cream on a hot summer day. The best part is, I will not feel guilty afterwards, it will compliment my figure well, and it will taste amazing! I will have to take longer to eat it, so my treat will last longer than theirs. I have many options and this is not my only one....


Keep Your Eyes On the Prize--Phil 3:19

"I make it a rule never to eat off-plan when I am sleeping." LA

"Losing weight is easy. I have done it hundreds of times." LA

"Wallow in self-pity and condemnation or dust yourself off and carry on. Either way, the choice is your own." LA

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My Real Name is Leeanna
Leader: Michael Thurmond 6 Week Body Makeover Team


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1/6/12 7:59 A

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Some one post this on their blog on food lover and thought that I will share it with you all. Very interesting and very helpful.

Self Esteem and Weight Loss
I know a lot of you, like me, have been on just about every diet ever created, read a zillion diet books, and yet are still unhappy with your weight.

Has your quest for the holy grail of dieting become a substitute for actually making changes required to take the ill health out of your current diet?

If so, you may not realise your thoughts are key to your happiness and success.

Do you look at yourself and say, "I'm fat", or "My hips are too big"? Many of us look in the mirror and immediately compare ourselves to those "perfect" human specimens we see every single day on TV, in magazines and in the newspapers.

Often we talk to ourself and make excuses, "It's my genes", "I'm much too busy to get fit", "I like myself this way", as a way of protecting yourself from the way we see ourselves now and the way we want to be.

Self-image is closely connected to the success or failure of any goal you choose to seek , but none more so that the goal to get yourself fit and healthy.

So how do you go about strengthening your self-image? Well fortunately your self-image, just like your muscles, will respond well to a regular work out.



Start by compiling a list of all those negative thoughts your have about yourself...I'm undisciplined, I can't manage my time, I let people down, I can't succeed, I don't exercise enough. You will need to decide before you start this process that you won't get discouraged....these are things that you will admit to yourself but they most certainly don't have to control your life.

Next, compile a second list including everything you LIKE about yourself. Keep going until this list is LONGER than the first list you compiled. You might include things such as, I am a good cook, I can make people laugh, I contribute to the soccer club, my daughter loves the way I decorate her room.

Then, take your negatives list and turn it into your potentials list. You do this by creating a positive self-image to every negative you listed. Instead of "I can't succeed", write a counter belief, "I will succeed".

Ceremonially throw out the negatives list - you are saying goodbye forever! Burn them, trash them, destroy them....they are no longer going to be a part of your thinking about yourself.

Now, keep your list of potentials in a prominent place. On your refrigerator door, in your daily journal, or in a picture frame on your desk. Make sure you have them in front on your every single day so that you are reading them constantly and reprogramming your daily thoughts.



Now that you have your list of potentials... run your own visualisation stories so that you can see yourself in a new light. For example, if your list of potential includes "I eat a perfect foodlovers plate every day", visualise yourself with a food lovers plate, and feeling completely satisfied at the end of your meal.

Read through your list of potentials every day taking a few moments of personal quiet time to reflect strongly on your visualisations. Try starting your day first thing in the morning and finishing as the last thing at night with visualising yourself being the person on your list, and doing the things you want to do.



Keep a record of all the positive changes in thoughts you have about yourself. We all have triumphs and failures. You must record and remind yourself of the positive changes because our human nature will replay the negatives - sometimes blowing them out of proportion. It's important to nurture and celebrate the small steps you make every day.

Go Easy On Yourself - You Are Beautiful Work In Progress

Don't listen to the criticism...not your own nor that of others! Remember you are the designer of your self-esteem, do not hand this over to other people. You are way too important to give this away. Protect your role as creator of your own self-image and do not, take on board negative criticisms. We all make mistakes, and mistakes can be used to help us learn. Do not criticise yourself for being human and making a mistake. The only last mistake in the one from which we never learn to grow.

Forget About The Past

The only moment you can live is the current one. You can't live in the future and you most certainly shouldn't live in the past....the challenge is to take charge of our thinking so that we think in the same time zone in which we live!

For example we may be tempted to think about yesterday's failures..."If only I hadn't eaten second helpings", If only I didn't reach for the chocolate cookies". If we concentrate on the mistakes of yesterday this will our brains to replay our failures and reinforce them to us.

Yesterday is over, today is where you live....make sure that today you do NOT replay yesterday's failures and make your resolve to change TODAY.

: Resolve to Change Today

Just as you shouldn't live in the past, you can't live in the future. You can only live or change today. The oldest cliché in the world is perhaps one of the greatest truisms of all...'tomorrow NEVER comes!'

There is no better time than now. So, no matter what excuses you may have to wait to take those healthy steps you know you should take, none of them are valid. Do it now, do it today. Resolve to make a different in your own life before you go to sleep tonight.

Write a Plan For your Life

This is your success plan. If you have not already done so it is time for you to create direction and purpose in your plans for yourself. Review your list of potentials and record next to each potential when you want to achieve this by.

Now that you have set the groundwork in place, you can change your physical habits. You are ready to add a balanced nutritious diet, healthy eating habits, regular exercise and relaxation.

By changing your thinking habits, you will be strengthening your self esteem and unlocking your internal power to make a change in your life. Before you can change lifelong eating habits, you must first change life long thinking habits. We are what we think. We can't be something other than what we believe we can be!

So, do yourself a favour, liberate your self-image and then, see how much more effective your healthy living plan becomes!
.


Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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12/24/11 7:42 A

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Hey Guys, Men Really Are Different Than Women!



I've found myself wanting to type those words frequently on these boards. Some men seem to lose sight of this and not account for the gender differences of weight loss experience, so I just wanted to take a moment to remind you: Women are not men.

Frequently, A woman will ask for weight loss advice and some well-meaning fellow will respond with information on how he lost weight, how she can lose weight easily and quickly if she'll just do what he did. His weight loss always seems to be very rapid, his muscle mass emerges intact (or is quickly built afterwards), and there was never even the slightest slowing in his weight loss throughout the whole thing. "I lost 60 pounds in three months, and I was totally ripped when I reached my goal weight. You can do this too!"

Sorry guys, but no. She can't.

Well, if she's a genetic freak, perhaps she can. (In this case, "freak" is a compliment) in which case, forget everything I am about to say. But if she's your average, typical woman with the biological and physiological responses of an average, typical woman, it's not going to happen. Believe me, I wish it would.

Most women simply can't lose 2 pounds per week, or simply shouldn't, usually both. Remember, safe weight loss is 2 pounds per week or 1% of your body weight, whichever is less. Most women trying to lose weight weigh less than 200 pounds. Not all, but most. A typical women who weighs 160 pounds, or 180 pounds, or 140 pounds, and wants to reach 130 won't be able to come close to 2 pounds per week on average. (Maybe the first week or two, but we're talking about sustained, not initial, weight loss.)

If she's a large woman, over 200 pounds, with a lot of weight to lose, she can easily start off losing 2 pounds a week. But when she's lost some of that initial weight and is reached a weight range under 200 pounds, it's going to be difficult or impossible to maintain that pace, especially since she's likely (though not certain) to be shorter than you and aiming for a goal weight lower than yours.

And besides, she really shouldn't try to maintain that rate of weight loss all the way down to her goal weight, even if she was able to. If she goes on losing two pounds per week when her weight is 170 or 160 or 140, she's going to be burning off a lot of muscle, rather than mostly fat. That won't help her when the time comes to switch to maintenance, and rebuilding that muscle is going to be a bigger challenge for her than it would be for you. Giving a woman advice that will result in her burning a lot of muscle is a big disservice.

But side from that, men simply lose weight more easily than women. You naturally have more muscle mass at the same height, weight, and fitness level, so you burn more calories. You can maintain a higher deficit without slipping into the "too few calories to get proper nutrition" rate of calorie consumption more easily than she can. For a lot of women, a 1,000 calorie per day deficit while still eating enough to provide our bodies what they need is literally impossible, even with a reasonable amount of exercise, because our metabolism is just slower.

Your bodies prioritize building muscle (thank your testosterone). Our bodies prioritize keeping fat (curse our estrogen). When you exercise to burn fat, your body pretty much says "Burn fat! Gotcha!" Our bodies say "Burn fat? Whoa, not so fast, partner!" The reasons are complicated and not clearly understood, but exercising to lose weight doesn't work for women, at all, even though it works great for most of you.

Heck your bodies are so good at losing weight, some of you don't even have to think about what you're eating to do it. All you have to do is exercise, don't bother counting calories, and the weight sometimes comes right off. If a woman tries that, all she gets is more fit at the same weight. Not that that's a bad outcome, but it's probably not what she was aiming at.

And note, all this is about is the physical differences. Psychological and dietary differences are at least as important but I'm not even discussing them here (not least because I know I can't. I don't really understand how a lot of women feel about diet, food and their bodies. I'm way outside the norm here). But how often do you see men posting threads about feeling horrible because they overate one day? Or getting emotional about the scale showing a gain after they were "good" all week? That stuff matters too, and the attitude a lot of women have toward weight loss makes the process more challenging.

We've got to face it: Weight loss is different for women. It just is. Oh, the basic rules are the same: burn more calories than you eat, lift weights, keep at it, and even though it won't make you lose weight exercise any way because exercise is key to keeping it off when you've lost it. But the rate and ease of weight loss are not the same for us. Evolution or God or the Flying Spaghetti Monster gave you men the better deal when it comes to losing weight. It's going to take more time for us women. It's going to be more work.

Your tales of easy and quick weight loss, while inspiring and wonderful and I cheer the success you've had (truly I do), are not going to give a woman a realistic idea of what she can expect.

So, while your encouragement is wonderful, and your enthusiasm is admirable, please keep in mind: Women aren't the same as men. Your experience will not be duplicated by a woman, no matter how hard she tries. Your advice may not be helpful, may even be counter-productive, if you don't keep these differences in mind.





http://exercise.about.com/od/weightlossf
aqs/f /menandwomen.htm

http://www.thatsfit.com/2010/08/17/do-me
n-los e-weight-more-easily-than-women/

http://www.livestrong.com/article/228741
-is-i t-easier-for-a-man-to-lose-weight-than-a-w
oma n/











I have definitely been guilty of falling for the myth that if you are not losing two pounds a week consistently, then you are not doing something right. Nevermind that its the maximum amount that most people should lose per week....somehow in my brain that translates to If I don't stick to my 2 lb loss per week schedule, then I've failed and should just give up.


Our bodies just don't work like that.

Thanks for the reminder. When we hold ourselves up to impossible standards, we are dooming ourselves to be discouraged when reality sets in. This is one of the reasons that I'm becoming more and more convinced that when it comes to weight loss, its more beneficial psychologically to judge your results based on whether you've accomplished measurable goals (i.e. logging everyday, exercising 3-4x a week, staying within calorie range) rather than basing your idea of success solely on the number on the scale.

Yes, weight is an important indicator, but I'm beginning to think that its not the most important indicator. Things like physical fitness/endurance, healthy eating habits, 8 hours of sleep a night...these are the things we should be basing our goals on, alongside BMI. But unfortunately, we are a society that puts far too much emphasis on a woman's looks and size when determining her worth (and we do it to ourselves more than anything).







Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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12/18/11 10:21 A

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10 Habits of Unsuccessful Dieters
Bad Habits That Are Preventing You from Losing Weight
-- By Nicole Nichols, Certified Personal Trainer

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What could be more frustrating than not seeing the scale drop despite days or weeks of doing everything right? After all that hard work—all the cookies you didn't eat, all the willpower you maintained, all the time you logged at the gym—how could you not have lost any weight? It's enough to make even the most determined person throw in the towel.

Before you swear off exercise and declare yourself as someone who "will never lose weight," stop, take a deep breath, and remember this: Weight-loss may seem simple (eat fewer calories than you burn), but often, there's a lot more going on than a simple calorie equation. Our bodies aren't calculators after all!

What's more likely is that you've made some innocent mistakes in your quest to lose weight. Don't feel bad about it—it's extremely common. These bad habits may be preventing you from getting the results you want. Instead of giving up, make some of the smart changes outlined below, and you'll see that scale drop in no time!

10 Habits of Unsuccessful Dieters

Bad Habit #1: Going "on a diet" in the first place.
Since when did the word "diet" refer to something good? The word itself implies restriction, limitation, and a short-lived effort to get some quick results and then return to a "normal" way of eating. SparkPeople's surveys have shown that people who consider themselves to be "dieting" lose less weight and encounter more problems (such as plateaus and a lack of motivation) than people who are trying to lose weight by creating a lasting healthy lifestyle. Plus diets usually mean giving things up: favorite foods, dining out, desserts—even your social life. You don't have to be a psychology expert to know that when you tell yourself you can't have something, you usually want it more. This way of thinking could directly be sabotaging your efforts.

Smart Fix: Ditch the diets for good and focus on creating a healthy lifestyle based on nutritious foods and small, realistic changes that you can live with for the long term.

Bad Habit #2: Overhauling your eating habits overnight.
How many times have you gone crazy eating all the "bad" foods you know you shouldn't, only to promise to swear them off starting next week or next month or next year? How often have you decided to suddenly clean out your kitchen, throw away all the "junk" and then shop for only healthy food?

How's that working for you? No one can expect to change a lifetime of eating habits overnight—and no one should have to! To lose weight successfully and keep it off, you have to adopt a way of eating that you can stick with for the rest of your life.

Smart Fix: Eating healthy isn't about taking food away; it's about eating MORE of the things that are good for you. To be successful, you have to implement small and realistic changes to your diet. Next week, swap that 2% milk for 1%, and switch out your usual bread for a healthy whole-grain variety. Once you get used to that, you can set a small goal like eating one serving of fresh fruits or vegetables each day. The point is to start small with changes that fit into your lifestyle. Here are more tips on how to start eating a healthier diet.

Bad Habit #3: Giving up certain foods altogether.
We've already touched on the idea that labeling certain foods as diet no-no's can make you crave them even more. Whether you feel out of control when you're around certain foods or you've read about a certain diet plan that promises results if you were to just cut out wheat, gluten, carbs, sugar, or dairy, a lot of people think that to lose weight they have to give up specific things—including foods that they love.

A truly healthy diet that you can stick with forever will include all the foods you love. Unless you plan to give up ice cream or bread forever, then don't cut anything out temporarily. Generally, people can give up foods like that for a while and see some weight loss success (usually because they're eating fewer calories, not because anything about that specific food causes weight problems). But as soon as that food is let back into your life, the weight tends to come back with it.

Smart Fix: All things in moderation. Instead of focusing on the foods you can't have, set goals to eat more of the foods that you know are good for you. This is a much more positive way to think about your goals and get results. Plus, allowing yourself portion-controlled servings of the food you're thinking about banning will keep you happy and content, but also prevent crazed binges that can occur when you're feeling weak.

Bad Habit #4 Only caring about calories.
Calories are key to weight loss. In fact, balancing your calorie equation (what you eat and what you burn) is what results in successful weight management. However, there is more to weight loss and a healthy lifestyle than calories alone. Some foods that may be higher in calories per serving are actually healthier for you than foods that may be lower in calories (think a heart-healthy avocado vs. a processed 100-calorie pack of pretzels). So while calories count, nutrition matters, too.

Smart Fix: While tracking your calories, don't forget to look at other key nutrients like protein and healthy fats (both of which can keep you full) and key vitamins and minerals that are important for your overall health. Luckily, SparkPeople's Nutrition Tracker allows you to track all of these nutrients. Ideally, you want to use a little trial and error to balance not only your calorie equation, but make the kinds of choices that meet your protein, fat, carbohydrate and micronutrient (vitamins and minerals) goals.

Bad Habit #5: Focusing on the scale.
You want to lose weight, so you weigh yourself, right? Yes…and no. Weight is an easy way to measure your progress, but it doesn't tell you the whole story. Even if the scale isn't budging, that does not mean that you're not making major progress toward losing weight and getting healthier. You can lose inches, get fitter, gain lean muscle mass, drop body fat, become better hydrated, look better and feel more energized without the pounds budging at all.

Smart Fix: Remember that the scale tells you only one thing: the total mass of all your body parts at a given moment. Don't put too much stock into it. Weigh yourself less frequently (about once every 1-2 weeks), and track all the other signs that amazing changes are happening in your body even if the scale doesn't move. This is the best way to stay motivated for the long haul.

Bad Habit #6: Only dieting and not exercising.
This may be one of the most common reasons your weight loss is stalling. Yes, you can lose weight through diet alone, but it will be a lot harder. You can only cut so many calories without feeling overly hungry, lethargic or miserable. Yet by exercising along with making dietary changes, you can eat more (and feel more satisfied) and still lose weight. Plus, you'll get all the amazing physical and mental benefits that come from exercising, including improved appearance, better muscle tone and a healthier body overall.

Smart Fix: Add exercise to your weight-loss plan. It doesn't have to be boring, strenuous, or time-consuming either. Even 10 minutes a day can make a huge difference in your results. For tons of fun, easy and effective workout ideas, check out our Fitness Resources. You're sure to find something that you enjoy!

Bad Habit #7: Trying to eat as little as possible.
If cutting calories is good for weight loss, then eating as little as possible is better, right? Wrong (especially if you're also trying to fuel your body for regular workouts). You need to eat a certain calorie level to function optimally and get all its essential nutrients your body needs to stay healthy. Eating much less than that can cause serious problems in the long term and damage your metabolism, making weight loss even harder.

Smart Fix: Don't just guess how many calories you need, and don't eat what someone else eats either. Your SparkPeople free Nutrition Tracker has a recommended calorie range that is personalized for you and your goals. Eating within that range (even at the very top of it) will help you reach your weight loss goal. There is no reason to go below it. Remember: You have to eat to lose!

Bad Habit #8: Giving up too easily.
No person who ever lost weight successfully reached that goal because they were perfect all the time. Setbacks happen to everyone, even the most successful people. We've all had days where we made a poor food decision during a meal—or even for an entire day. We've all missed workouts, forgot the lunch we packed, or been too busy to cook a diet-friendly meal at home. But those who continue dropping the pounds pick themselves up, forgive themselves from their mistakes, learn from their slipups, and just keep right on going.

Smart Fix: Remember that perfection has no place in a weight loss plan. When you do make a mistake or feel like you're not making enough progress, don't give up. Change requires time and old habits die hard. When you feel yourself ready to give up, reach out for some support, and don't wait until next week or next month to get back on the wagon. Here are 25 ways to get back on track today.

Bad Habit #9: Confusing "healthy" with "low-calorie."
Research shows that when shoppers see "healthy" buzz words or claims on food packages (think: gluten-free, organic, all-natural, sugar-free, low-fat, etc.), they automatically assume the food is low in calories. This couldn't be further from the truth. Food manufacturers will plaster all sorts of enticing lingo onto their packages, knowing that you'll think exactly that. But none of these words really tell you much about the healthfulness of a product; and none of them actually have any affect on a food's calories.

Smart Fix: Read front-of-package labels with a discerning eye, and always turn over the package and look at the nutrition facts (and ingredients) to get a full picture of what a food is really like. This goes for restaurant menus, too. Don't let healthy-sounding words make you think a food is actually low in calories. Know your menu watch words or look up nutrition facts before you place your order.

Bad Habit #10: Unrealistic expectations.
These days with news stories, weight-loss advertisements and reality shows alike touting fast and extreme weight loss as the norm, it can be easy to think that you are capable of those kinds of results, too. But in truth, these are extreme and abnormal results that most people cannot expect to replicate. If you're expecting to drop a lot of weight fast—and to do so consistently—these unrealistic expectations could be setting you up for failure. There's nothing worse than expecting to lose 10 pounds in your first week, but to only lose one.

Smart Fix: Change your expectations and your mindset. If you expect to lose 10 pounds in one week, then losing 1 pound is a major letdown. But if you expect to lose 1 pound and you did, you feel successful and inspired to keep working toward your goals. Losing 1-2 pounds per week—even half a pound—is major progress that should be commended. This is a healthy and realistic rate of weight loss that you can expect if you're sticking to your nutrition and fitness goals.


Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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Handling Holiday Head Hunger

By michelle_may_md on Dec 14, 2011 10:00 AM in Healthy Eating


By Michelle May, M.D.

Emotional connections to food are woven into the fabric of our social experience. Notice how often food is at the center of your celebrations: holiday office parties, baking holiday cookies with grandma, and sharing traditional meals with your family. Eating is a wonderful way to reminisce, nurture, and bond.

Emotional eating is normal, even healthy—unless it is the primary way you cope with or avoid your feelings. During the holidays, emotional eating becomes magnified. Not only is food everywhere, but you may feel more stressed, lonely, exhausted, overwhelmed, or even happier—all common triggers for emotional eating.



How emotional eating leads to overeating...

1.Food is a quick, convenient, easy way to manage your feelings (for example, stuffing them or calming them down).
2.When you’re eating for emotional reasons, you’re more likely to reach for sweets, salty snacks, and comfort foods. In other words, why you are eating affects what you eat.
3.Emotional eating is often mindless, so you barely notice what you’re putting in your mouth or how full you’re getting.
4.You can eat a lot of food when you’re eating for emotional reasons. If hunger doesn’t tell you to start eating, what tells you to stop?
5.Emotional eating only gives you temporary pleasure or distraction so you have to eat again when the effects fade.
6.Food alone can’t really make you happy or less stressed so your emotional triggers come back again and again.
7.Emotional eating can lead to shame and guilt—ironically two of the most powerful emotional triggers for more overeating.
The way to break out of this pattern is to create a self-care buffer zone to decrease emotional triggers. When it happens anyway (and it will), learn to identify and handle head hunger more effectively. When you do, you’ll feel better, for longer.

Preventing Emotional Eating

Practice Self-Care: Give yourself the gift of adequate sleep, healthy meals, regular physical activity, and unscheduled time to decompress.

Do what you love: What are your favorite holiday activities? Who do you want to spend time with? Which events are the most meaningful to you? Which ones could you do without this year?

Eat What You Love: Deprivation and guilt are powerful emotional triggers that can lead to overeating, so choose foods that nourish your body and your soul.

Love What You Eat: Eating can be a satisfying emotional experience. Savor each bite mindfully, staying conscious of how your body feels as you eat.

Recognize Head Hunger: Whenever you feel like eating, first ask yourself, “Am I hungry?” Look for physical signs that you need fuel. If you’re not hungry, you can either try redirecting your attention (download 101 Things to Do Besides Eat), or discovering and meeting your emotional needs (try the FEAST Strategy below).

Emotional Eating: What Am I Really Hungry For?

If you're not hungry, FEAST instead!

Focus: What is going on inside of you? Focus on your physical state, your thoughts, and your feelings. Identify any possible triggers for eating such as fatigue, boredom, overwhelm, or nostalgia.

Explore: Complete this statement: I feel _______ because _______. Peel away the layers by asking “why?” and “what else?” Sometimes “I want a cookie” means “I want comfort,” or “I want rest,” “I want to escape from this conversation,” or “I want to experience the joy I remember from my childhood.”

Accept: Criticizing yourself for your thoughts, feelings, and actions will keep you stuck in old patterns. Accept that your emotions, no matter how difficult or trivial they may seem, tell you something about your needs.

Strategize: What could you do to meet your underlying need? Remember, if you do what you always did, you'll get what you always got!

Take Action: The step you take will depend on your specific need; just make sure it is small, realistic step that takes you in the direction of meeting your emotional needs.


Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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Hi Every one

I came across this in my email and thought that it is very helpfull especially the new comers and thought that I will share it with you all.



By michelle_may_md on Jul 21, 2011 10:00 AM in Dieting & You

By Michelle May, M.D.

Focusing on what and how much you eat is like weeding your garden with nail clippers; it is an endless job that never gets to the root of the problem.

What and how much you eat are certainly important for health and weight management but they only address the surface issues. In fact, what you eat and how much you eat are strongly affected by why you’re eating in the first place.

Since you can only change what you are aware of, the following questions from the Mindful Eating Cycle™ will help you recognize and better understand how you make conscious or subconscious decisions about your eating. More importantly, you can use these questions to identify specific steps you can take to change the way you eat permanently. Consider printing and posting these questions as a reminder to get to your root issues. To learn more, download chapter one of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle free.)


(©2009 Michelle May MD; graphic used with permission.)

Why? Why do I eat?

•Why do I think I eat?
•Am I aware of any situations or emotions that trigger me to want to eat when I’m not hungry? Examples: Mealtimes, social events, certain people, stress, boredom, buffets, getting ready to start a diet…
•Have I tried a lot of diets? What happened? How did they work for me long term? Why?
When? When do I feel like eating?

•How often do I feel like eating?
•How do I know if I’m hungry?
•How could I redirect my attention away from food until I’m hungry?
•Are there times when I overeat because I waited too long to eat?
•What could I do to cope better with my emotional triggers for eating? Examples: Manage stress better; tell someone how I really feel; find a hobby; treat myself to a hot bath; ask for more help around the house…
What? What do I eat?

•What do I eat and drink in a typical day? Would an eating journal help?
•What kind of foods could I keep on hand to eat when I’m hungry?
•What health issues do I need to be aware of when deciding what to eat? Examples: High blood pressure, high cholesterol, diabetes, family history of certain diseases, allergies or intolerances, desire to lose weight…
•How do I feel after eating certain foods?
•What types of foods do I feel like eating when I’m eating for emotional reasons? Why?
•Are there any areas of my diet that I could improve right now?
•What specific change(s) am I willing to make at this time?
•Do I restrict myself from eating certain foods—then later give-in and overeat those foods?
How? How do I eat?

•Do I eat while I’m distracted? Examples: Watching TV, reading, driving, working, talking…
•Do I eat fast?
•Do I really savor my food?
•Do I eat differently in private than I do in public?
•Do I “overdiet” the way I overeat—thinking and talking about food all the time?
How Much? How much do I eat?

•How do I typically feel when I’m done eating? Do I like that feeling?
•Do I usually clean my plate? Why?
•If I’m not hungry when I start eating, how do I know when to stop?
•What situations or emotions trigger me to overeat?
•What could I do to address those triggers more effectively? Examples: Order less food, ask for a to-go container, get up from the table, turn off the TV, say “no” to people pushing more food…
Where? Where do I invest the fuel I eat?

•Am I physically active?
•Do I watch too much TV or spend too much free time in front of computer?
•Do I exercise? What do I like to do?
•Do I practice consistent self-care?
•What else do I do with my energy? Examples: Play with my children, enjoy my hobbies, volunteer, travel, spend time with friends…
•Is there anything else I’d like to do with my energy that I’m not doing now?
•What are my goals for my relationships, my career, and my life?
The first step to changing the way you eat permanently is awareness. As you become more mindful of each decision in your Mindful Eating Cycle, you’ll discover small changes that can make a big difference in why, when, what, how, and how much you eat, and


Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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BLUEWATER71's Photo BLUEWATER71 Posts: 1,404
7/3/11 11:02 A

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Hi every one

I was reading this on the provida web site and thought that I would share it with you all especially when it comes cheating and going off the plan and having something that is not on the plan. As we are all seem to struggle with this.

MUCH has been said of late about how a little won't stop you from losing and a little of this or that may help you stay "sane" while losing if you have a lot of weight to lose. How you need to work the program in a way that is best for you.
For four months I was 100%, absolutely, completely anal about being 100%. I gave great advise about how/why it was important. I saw how differently I felt, how the cravings went away and how much in control I was of my eating, exercising and life in general. How much my body and self-confidence had changed. How healthy my body was. How impressed by cardiologist and GP was with my success. Notice the use of past tense …..
Then one weekend I decided one time wouldn't hurt. It was a special occasion. It was just supposed to be one meal…and not even that far off plan. Just a salad, fully dressed with a piece of bread. It turned into a weekend eating off plan. I can't say for certain but I suspect that if I hadn't had that one time, I would have tried harder when mom was in the hospital to stay on plan.
I've been out of control all summer. First it was just until Mom got out of the hospital, then when I got back to Mom’s and I could cook, then it was when Mom was feeling better, then after the drive home, then after Zach’s first birthday party, then after my brother and the kids left, then after this gets out of the house….then….then…then….
It is like an alcoholic and one drink. I keep telling myself I can do this one piece of chocolate - I CAN'T. One thing leads to another and I'm on a binge. My body chemistry is such that carbs - especially highly processed white flour and sugar/chocolate trigger a binge. This is not a physiological phenomena - I'm convinced this is a physical/chemical reaction.
I’m a stress eater. I had a nurse explain the body’s reaction to adrenalin and the chemical that neutralizes the adrenalin. Don’t remember what that chemical is but do remember that the body craves certain food when that chemical is depleted from too much adrenalin. So it not simply a learned reaction to stress, it is a chemical reaction. That doesn’t mean it is in my best interests to give into the cravings…quite the contrary IMHO.
Like an alcoholic, I can’t have just one. If I could, I wouldn’t have weighed 277 at my highest.
I’m glad to say I wasn’t so far out of control that I allowed myself to gain a lot back. Right now I’m at 70 pounds off not 75. I’m giving myself until Monday to see if I need to change my avatar. But unlike Sherreis who started when I did, I don't have a pretty blue avatar, I'm not writing my story in the success thread because I have not be successful this summer.
This is HARDER than in January when I started this journey. Now I know the program, I don’t have to think about what I can and can’t eat…..I know the drill, I know how to do this and getting back to 100% is a gazillion times harder than when I started in January and stayed true to course. I’ve lied to myself about when I would start again, I’ve let myself down by not staying the course. I’ve wasted 2 months and gained back inches because I haven’t been exercising.
I haven’t made myself a priority this summer. I’ve put everyone else first and their needs. It felt selfish to do what I needed to do for myself and in the process I’ve let others down because I can’t continue this pace and I’m not as healthy as I was June 1.
My decision (subconsciously) was that I would rather fit in and than be healthy. That this one battle wasn’t important enough to fight. I let other’s opinions count more than my own. All my life I have settled for being less than my optimum self because I wanted to fit in and be a part of the group. No more, I want to do what is best for me regardless of the opinions of others, whether on these threads or in face-to-face encounters. And it is so very hard for me to keep to that course.
I signed up for NBU not because I really have the energy right now but because I need to be accountable to a group to stay 100%, to do the exercise, to do the toning. Yes, others might whine and make excuses in the dorm but I know that I won’t use that as an excuse; it will make me try harder…. Hey I want to fit in to the dorm as well with the folks being POP. In that way my need to fit in works for me. I also know how hard it is to get back on plan after being off – even one time.
Yeah I’m back and I’m struggling to get my life back in control. Know when I say, “staying 100% is easier than going back and forth,”I speak from experience. This is hell. Last night I ate off plan. This morning at breakfast I was POP, I’m taking one meal at a time right now.
I don’t want and don’t need anyone saying I’m being too hard on myself.
I don’t want and don’t need anyone saying I did good by not gaining more than 5 pounds
I don’t want and don’t need anyone saying a little won’t hurt
I don’t want and don’t need anyone saying making the program your own by adding off plan items is a good thing
DON'T DELUDE YOURSELF LIKE I DID THAT ONCE DOESN'T MATTER - IT MATTERS IF YOU WANT TO SUCCEED!!!

Hello, my name is Kathy and I am a sugar-holic. So don’t offer me sugar or excuses. Don’t enable me any more than you would an alcoholic with severe liver problems. Don’t make excuses for me. Just accept me for who and what I am. ...a human on a tough journey with all sorts of yummy distractions along the way.



Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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BLUEWATER71's Photo BLUEWATER71 Posts: 1,404
5/22/11 6:07 P

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Hi again

Here is another thing that I want to share with all of you too.

A RESITANCE TO CHANGE......
we can have what is called 'stabilized instability' ...where we are not where our bodies should be, we are all out of whack, overweight, not fit.. and our bodies will STILL try to RESIST CHANGE at all costs...... it wants to hold onto the familiar.....
the cheating is not about calories...... the cheating is about sabotaging our metabolism and the many mixed messages we are sending to our brains..... it is not the CALORIES from cheating, therefore, that we have to worry about, ..........i mean, after all, if you think about it, salt by itself is not high in calories.... neither is just a small nibble of a cookie... or one slice of bread... etc...
.... yet, when we eat salt, sugar, oil/fat/butter, or floured processed simple carbs, pastas, bread, etc. we trigger the hormone INSULIN that sends a message to our brains: DO NOT DROP FAT!! STORE ALL FAT!! hence, we STOP our metabolism in its tracks......
...and instead of the fat dropping, our brain sends this urgent message to our bodies and our bodies obey..... we store fat!
..... and our metabolism shuts down again....
.. this is the reason behind WHY we don't cheat.... we may not gain, but we will not lose either.... we plateau... the DREADED PLATEAU.... forever.... a pinch of salt today, a bite off a cookie tomorrow, a dollop of butter the next, a piece of pasta the next....... none of them calorie wise will kill you, but METABOLISM / AND INSULIN wise, they will......... and i, personally, don't want to waste this kind of time just for a bite of a cookie!! days, weeks, months lost when we could have been dropping fat but we would not cooperate with our body's system, and are stuck in a plateau... such a waste of time..... i would rather do it right, then get to the living lean part of the program and begin to add back in the things i love... why waste our time doing the yoyo thing.....? if we do not want to do the program right, i recommend we go off entirely, eat what we want, and stop agonizing over it... do this until we are ready to really do the program, then get on it and do it faithfully without the cheating and we WILL see the results we desire........ and quickly!
...each day you cheat you are making a choice to keep your metabolism at the state of a low-burning ember rather than a helping build it to a roaring fire...
.. and each meal we eat correctly, with no cheating, getting in all of our water, we throw a HUGE LOG onto our fire that stokes our metabolic furnaces and gets the fire burning hotter...... and hotter..... and hotter as we remain cheat-free longer....
.. and THEN the weight and inches begin to melt off, almost effortlessly over time ... because our brain and our metabolism and our bodies have broken through homeostasis, they no longer resist the change [until they stop for a pause at the next plateau, which is normal] and now BELIEVE that we are eating right and, this is the 'norm' now, and therefore, our bodies then allow the fat to melt away rather than storing it.
the ONLY WAY 'homeostasis' will give way to change is CONSISTENCY OVER TIME...
...we have to JUMPSTART AND REWIRE our metabolisms .. get them up and running CONSISTENTLY OVER TIME to ESTABLISH A NEW PATTERN,
... and IMPORTANT: avoid triggering INSULIN through cheating by eating the wrong foods, and we establish A NEW 'HOMEOSTASIS' within our systems, our bodies....
then once our bodies accepts the new us, it will try to maintain THAT lower weight....... and in time, continue to drop again...
....sooooooooo, we must no longer think calories!!! it is not about calories..... this program is about the chemistry of food combinations ...... eaten at the right intervals..... the cheating on this 6WBMO is not about calories, it is completely about that fact that cheating brings our metabolisms to a halt by GIVING MIXED MESSAGES to our brains so that our bodies continue to resist change...... rather than accepting it and letting the weight drop...
....and remember, although the proper combinations of foods and water without cheating is 75% of the plan's success....... the cardio and the sculpting, albeit only 25% of the loss, ACCELERATES the speed of the loss of both weight and inches..
i hope that is not too confusing..... thought it would help for all of us to hear once again, particularly the newbies in our group, the LOGIC behind what we are doing and why...
have a wonderful day today ladies, and keep posting how you are doing.......

__________________

I can do nothing about my age. I can do everything about my condition. I will grow old looking YOUNG & FIT, not old and fat and i will use it as a testimony to the power of God.



Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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5/22/11 6:06 P

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Hi again

Here is another thing I found on provida web site and thought I would share it with you.

22 Reasons You Might Be Fat Forever.


You are still looking for a quick and easy solution to weight loss.
You think that diet and exercise are the only essential factors involved in weight loss.
You have not identified the psychological reasons that drive your eating patterns.
You have not learned to manage or heal the psychological reasons that drive your eating patterns.
You have a fear of or resistance to growing up and becoming a full adult.
You use food as a reward or a treat after any or all stressful events.
You think you can lose weight without making exercise a regular part of your day, every day.
You think you can lose weight by doing it “your way.”
You expect to lose weight without making significant lifestyle changes.
You refuse to learn to become a good receiver as well as a good giver.
You have never learned to be effectively and appropriately assertive.
You have not learned to express your anger in a healthy, honest fashion.
You have not learned to be self-nurturing except with food.
You are excessively self-critical.
You refuse to take responsibility for your life.
You resist learning to love yourself.
You resist learning to love your body before it is thin.
You have not faced your inner fears of being thin.
You are certain that spirituality (a connection to a force greater than you) is irrelevant to weight loss.
You think you can lose significant weight without the support of others.
You have deep emotional wounds that you refuse to explore and heal.
You are not prepared to have weight be an issue that you will have to face each and every day for the rest of your life.
OK, now you have some incredibly important information about yourself and the things that are blocking your weight loss. You now have a choice. You can get depressed and go into avoidance or denial, or you can choose to make a renewed and informed commitment to your growth and well-being. The decision you make could change your life and your body for good!
If it's worth having, it's worth working hard for!



Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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5/22/11 6:04 P

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Good Morning every one

I was reading this on the provida web site this morning and thought that I would like to share it with you all with some of the things that we are going through and thought that this is very helpful if every one will read this and understand what is happening to our bodies and why we don't always get the results that we want.


You really do change from the inside out.
From the notes I've received from some of you, the most common concern seems to be that your fat loss seems too slow. After starting a serious fitness program including cardiovascular and weight training, nearly everyone feels better and more energetic almost immediately (aside from the perpetual soreness). But even after several weeks, some people do not see a noticeable change in the mirror, so far as fat is concerned. And the scale! You've busted your bottom for weeks, and there's no change! Of course, if you've really been half-hearted about following your program, it's clear why this may happen, but it can also happen when you have honestly been experiencing intensity every day, and have been careful about limiting your portions. I've received messages from people literally in tears at the frustration. Kid, the road to Easy Street runs through the sewer. You gotta get tough (words spoken to me at 14 by my calculus teacher, Father Arnold Perham).

Here's what's going on. Fat is stored in several places, within the muscle as intramuscular fat (which is why pork is "the other white meat"), around the organs as "visceral fat", and under the skin as "subcutaneous fat". If you're inactive as you get older, the fat starts depositing in the muscles first - the muscle tissue gets "marbelized". After the intramuscular stores are full, the fat spills over to subcutaneous stores, which are more noticeable. Well, now take that process in reverse. Exercise (and specifically interval training and progressive weight training) tends to draw significantly from the intramuscular stores early on, so instead of seeing a major change in the mirror, you may instead feel your muscles getting firmer and less "mushy". That's a good sign. Don't give up! The subcutaneous fat loss becomes more evident once the intramuscular stores are whittled down a bit.

One of the fears I hear very often comes from women with large thighs and calves. The concern is that weight training will make these even larger. Not true. While it may certainly seem that way occasionally (particularly after you've taken creatine, glutamine or extra carbohydrate and are retaining water), the muscles in your thighs and calves are most likely marbelized with fat. Weight training will actually draw from those intramuscular stores, so that the muscles become leaner and more elongated rather than more bulky. Believe me, unless they use anabolic steroids such as human growth hormone or testosterone, women simply do not strap on bulky muscles through weight training.

Second, if you've been lifting weights, you'll also be adding to muscle mass while you lose fat. The muscles become able to store more glycogen, and every gram of glycogen binds itself to several grams of water within the muscle, so a "pumped" muscle is heavier. Regular exercise also increases blood volume. And since protein synthesis typically goes along with increased cell volume (especially if you're using creatine and glutamine), the scale will be an awful measure of the improvements that are going on metabolically. It's ironic - cell volume, blood volume - exactly the things that will be helping you to get fit, can be the things that initially make you think you're making no progress. Fat calipers are a better measure of progress, but even here, if you vary your pinching technique a little bit, you can get inaccurate readings on a day to day basis. Believe me, you're going to have nights when you look in the mirror and say "all this work, and I look the same", and mornings when you just can't believe the improvement. Don't base your enthusiasm about your fitness program on either of those short-term impressions. Do try to troubleshoot by periodically reviewing your diet, intensity, and variety, but stick with it!

For most people, the initial drop in the scale will probably understate your fat loss in the first few weeks. For very overweight people, the drop on the scale will probably exceed your fat loss. That's particularly true if your diet was very high in carbohydrate before you started. In very overweight individuals, even the increased muscle cell and blood volume is typically less than the initial loss in water weight. A lot of people seem to think that water loss is not "real" weight loss. Well, if your fat level stays the same, that's true. But your body's water retention is largely determined by its fat content. So if you lose the fat, the water stays off as well!

Because of these significant differences in fluid-volume changes, some people will notice immediate changes, while others (and I would expect, most) will see only limited changes for the first 5 weeks or so. That seems like an awfully long time to wait, but remember, fat doesn't "spot reduce" - it comes off in sheets, like an onion. That's why you can estimate your overall bodyfat levels just by measuring at one or two sites. Fat isn't so exquisitely distributed that those estimates are exact, so if you're doing bodyfat readings at just one or two sites, your figures can jump and stall from time to time. The upper body (shoulders, chest, upper abdominal area) generally shows improvement first. But expect that the areas you've always thought were "too fat" will still look too fat for a while, even though you feel good, look "healthier", and can gradually measure that your fat percentage is going down.

There's so much pressure to see quick results that it's easy to forget the point of this, which is quite frankly to save your life. Don't ignore increases in strength and overall feeling of health and well-being. Those are goals too.

If you were able to look inside of your cells and see your "good" enzymes increasing, your energy-producing mitochondria multiplying, your cholesterol falling, your arteries clearing, your blood vessels becoming more efficient, your muscles strengthening, your bone-density improving, and all of the remarkable changes that this program triggers, it would be clear that the scale and calipers are just insufficient ways of measuring success. As these internal changes become significant, your external progress accelerates. Some people just start out needing more internal changes than others, because of their prior lifestyle, long-term yo-yo dieting, and other factors. Please understand that if you're following the daily intensity and carefully limiting your portions, the progress is happening, whether it's obvious or not. I've just seen too many individual cases to think any different.

So don't force the numbers. They'll come. Here is your job today: adhere to a winning pattern of action that you know will produce results if you follow it consistently. That's all. And if you do that today, congratulate yourself as a winner. If instead, you insist on measuring your success by whether or not the scale or caliper show progress today, you're creating a game you can lose. In Steven Covey's words, you're putting yourself in the position of trying to manage consequences rather than actions. You'll never get a reliable sense of confidence that way. Look, you're following a program that works. Do troubleshoot. Do review your workouts, food choices, portion sizes, and meal plans. But make every day a game you can win.

Lastly, if you've been sedentary for a long time, your fat probably hasn't seen an ounce of circulation since high school. This causes your fat to turn thick and hard, or "blubbery" (yes, Scrabble fans, that is a word). Marine animals have this sort of fat deposit, called a "blubber lay". When you start working out consistently, some of you may find that your fat or cellulite becomes more like Jell-O initially. In whales (forgive me - this is not personal), increased activity also forces a change in circulation strategy so that there is increased blood flow near the body's surface. I suspect that this occurs in humans as well, so you may be a little "pink" for even hours after a good workout.



Maybe you haven't reached all your goals yet-but who has? And maybe you've made a few mistakes along the way-but who hasn't? You have every reason to feel proud of who you are. Notice your triumphs, big and small. There are so many.


Doing your best is important than being the best.



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IZONPRIZE's Photo IZONPRIZE SparkPoints: (19,337)
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2/18/11 2:17 P

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Here's the skinny on the food lists: (Remember, just because you are an "A" body type does NOT mean you only eat the "A" foods on these lists!!!! You follow the menu card. Crazy...don't know why they made this so complicated. But we are smart enough to figure it out!!! We will help you . Ask Questions!!!


Edited by: IZONPRIZE at: 5/26/2011 (00:31)
Keep Your Eyes On the Prize--Phil 3:19

"I make it a rule never to eat off-plan when I am sleeping." LA

"Losing weight is easy. I have done it hundreds of times." LA

"Wallow in self-pity and condemnation or dust yourself off and carry on. Either way, the choice is your own." LA

****************************
My Real Name is Leeanna
Leader: Michael Thurmond 6 Week Body Makeover Team


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2/18/11 2:15 P

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opps

Edited by: IZONPRIZE at: 5/26/2011 (00:30)
Keep Your Eyes On the Prize--Phil 3:19

"I make it a rule never to eat off-plan when I am sleeping." LA

"Losing weight is easy. I have done it hundreds of times." LA

"Wallow in self-pity and condemnation or dust yourself off and carry on. Either way, the choice is your own." LA

****************************
My Real Name is Leeanna
Leader: Michael Thurmond 6 Week Body Makeover Team


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2/18/11 2:13 P

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Hummm no posts yet for the Body Type A....anyone have that handy?

Keep Your Eyes On the Prize--Phil 3:19

"I make it a rule never to eat off-plan when I am sleeping." LA

"Losing weight is easy. I have done it hundreds of times." LA

"Wallow in self-pity and condemnation or dust yourself off and carry on. Either way, the choice is your own." LA

****************************
My Real Name is Leeanna
Leader: Michael Thurmond 6 Week Body Makeover Team


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PARANAS's Photo PARANAS Posts: 526
1/10/11 8:16 P

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Newcomers, come visit us at "Daily Chat" There are at least 3-4 dedicated people there.

My real name is Pehgee, pronounced - P.G.


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1/6/11 11:30 P

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GENERAL INFO FOR ALL

REMEMBER: NO SALT ADDED TO ANYTHING!!!! You can use "No Salt Seasoning" and pepper and any other seasoning that is no salt added. NO OILS IN PREPARATION OF ANY KIND. NO GOOD fats (avocado, olive oil etc.). During Fat loss, you don't need good fats. During maintenance these can be had occasionally. There is fat in the turkey and chicken and that is enough during this phase. Use only xylitol or splenda for sweetners. DRINK 100 OZ of water DAILY!!!! Very important. Can use dieter's tea if you have constipation, but this is not normally a problem. The recipes for the gourmet meals listed below are at the www.provida.com website under Recipes thread. EAT EVERY 2 and 1/2 to 3 HOURS, even when you are not hungry. You can eat LESS than recommended amounts listed but not MORE. If you are really still hungry after a meal, you can increase the amount a little, but be sure to check if this is head hunger or true physical hunger. Remember you will get another meal in 2-1/2 hours! You can eat more than 5 meals a day if you space them 2-1/2 to 3 hours apart. Never miss a meal. Take your meals with you if you are working. Always have the right meals prepared for yourself the day before so there is no room to not be successful. Preparing meals ahead of time is best. It is just as easy to bake 3 lbs of chicken breasts as it is 3 pieces of chicken strips! Cook and store in baggies and freeze in the correct portions. I make turkey burgers (will attach recipes I use, separately), bbq chicken strips, turkey chili, turkey spaghetti sauce, baked apples, boiled egg whites, baked sweet and white potatoes, rice, ahead of time, pre-bag and freeze or refrigerate everything. This gives you meals ready to go way in advance. Do what you can ahead. Check the Michael Thurman Team RECIPES PLEASE thread for all the ones I just mentioned above.



Edited by: IZONPRIZE at: 5/26/2011 (00:29)
Keep Your Eyes On the Prize--Phil 3:19

"I make it a rule never to eat off-plan when I am sleeping." LA

"Losing weight is easy. I have done it hundreds of times." LA

"Wallow in self-pity and condemnation or dust yourself off and carry on. Either way, the choice is your own." LA

****************************
My Real Name is Leeanna
Leader: Michael Thurmond 6 Week Body Makeover Team


 current weight: 153.0 
 
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11/11/10 10:19 P

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I am certainly no expert here; learning as I go, but I have found if the weight is not moving, I do these things and it works for me:
1. Have a thankful heart for where I am now and for how far I have come.
2. Drink more water.
3. Make sure I am following the right combinations (I wasn't at first).
4. Make sure I have a grapefruit once a day.
5. Make sure I have greens once a day, at least.
6. If constipation is an issue, use dieter's tea--one cup before bedtime. (sorry if this is gross to anyone, but we don't get much fat to move things out).
7. Get 8 hours sleep at night. By the way, I just read about a trial they did with dieters (Reader's Digest article). Dieters who got 8.5 hours sleep at night, lost 56% more FAT weight than those other dieters who only got 5.5 hours sleep at night.


Keep Your Eyes On the Prize--Phil 3:19

"I make it a rule never to eat off-plan when I am sleeping." LA

"Losing weight is easy. I have done it hundreds of times." LA

"Wallow in self-pity and condemnation or dust yourself off and carry on. Either way, the choice is your own." LA

****************************
My Real Name is Leeanna
Leader: Michael Thurmond 6 Week Body Makeover Team


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ANGELICASASSY Posts: 226
11/5/10 2:25 P

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Thanks for the helpful tips. I am starting tomorrow and am working on my menus now!

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11/1/10 3:48 P

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Something else I stumbled on after 4 weeks on plan. Check your combinations of meals very carefully and stick with that plan. Don't mix and match. For instance, for breakfast, I am supposed to have a protein, a carb, and a fruit. And for Lunch, I am supposed to have a protein and a carb. If I have my fruit at lunch, instead of breakfast, it always slows down my weight loss. I just read on the Provida sight that you are supposed to eat the combinations in order given for your body type. I am probably the only one here that didn't notice that little fact or think it was that important in the beginning LOL.

Keep Your Eyes On the Prize--Phil 3:19

"I make it a rule never to eat off-plan when I am sleeping." LA

"Losing weight is easy. I have done it hundreds of times." LA

"Wallow in self-pity and condemnation or dust yourself off and carry on. Either way, the choice is your own." LA

****************************
My Real Name is Leeanna
Leader: Michael Thurmond 6 Week Body Makeover Team


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HHUSTON's Photo HHUSTON Posts: 6,549
10/31/10 4:31 P

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What I have to offer is that you have to LIKE what you are eating. Sure this is different, but we have endless choices of different, so keep experimenting and share the recipes that rock! (We have a recipe thread and the Provida site has endless recipes!)

I've also found that since my weakness is sugar, I cut out ALL refined sugar and was desperate to get off artificial sweeteners too. I did use some agave nectar here and there during the first 6 weeks, but only to avoid eating something bad.

Since then, I am still a sugar addict, but my body doesn't crave it any more, only my mind does. After my 6 weeks, I have now added a tsp of xylitol (thanks LA) to my oatmeal along with fresh peaches it tastes like dessert!

I also don't like plain water, so I add crystal lite "pure fitness" (it isn't cheap - I bought a case on e-bay), which has nothing artificial in it, and allows me to drink more than I would otherwise.

Like I said, we gotta like what we are consuming or we won't stick to the plan.



Heather -

Your vision will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes. - Carl Jung


 current weight: 145.6 
 
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IZONPRIZE's Photo IZONPRIZE SparkPoints: (19,337)
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Posts: 3,267
10/31/10 3:43 P

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The best way I have found to be successful is to COMMIT to being POP--Perfectly On Plan. Set your mind on it. I stayed POP for the first 15 lbs (. It works.

I know from past experience, in any situation we are in, that our brain cannot compute the words "I'll try". To our brains, "I'll try" actually computes as "I won't" most of the time, so we are actually doomed to fail before we even start like that.

If someone doesn't stay POP, none of us will judge the other or think less of them. We are all here because we want accountability and we want help reaching our goals. WE can't reach our goals if we are just playing around. None of us are going to do that here. Let's do it!

Don't fall for the crumbs that others try to tempt you with--those will only set you back.

Cook for about 2 days and bag up your individual meal portions and freeze and refrigerate them.. Cook for up to a month at a time. Somethings like chicken, turkey burgers, etc. can be frozen for a month. It takes just as long to cook for a month as for a week so do as much as you can afford at a time. Bake many apples and store in containers for the week. Buy up a weeks worth of bananas and grapefruit and other perishables that are on your plan. Read your food list carefully. Plan your meals and then eat on plan every day. In the beginning, it is good to put all your next day's meals into a big bag in the frig. Then the next morning you are ready to be successful for the entire day.

If you fail to plan you plan to fail. Plan your "crazy days" in advance. Don't fly by the seat of your pants or go by whatever you feel like that day. Most of us are not good at staying POP if we are easily swayed by friends and family to "cheat this once". Set your mind on staying POP, no matter what.

Take your meals to restaurants if others in your group are inviting you to go eat out with them. If they truly value and want your COMPANY, they won't mind if you bring your own food--after all, it IS about the fellowship, not the food, right?

Hope some of this helps you. Truly, you have to make a decision to stick with your plan.

Every day chat with us. Tell us the Good, the Bad and the Ugly (see that thread). Weigh in every Monday (see that thread). We really care and want you to succeed.

You do your part (stay POP) and the weight will fall off. It always does when we are POP.

Edited by: IZONPRIZE at: 10/31/2010 (15:52)
Keep Your Eyes On the Prize--Phil 3:19

"I make it a rule never to eat off-plan when I am sleeping." LA

"Losing weight is easy. I have done it hundreds of times." LA

"Wallow in self-pity and condemnation or dust yourself off and carry on. Either way, the choice is your own." LA

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My Real Name is Leeanna
Leader: Michael Thurmond 6 Week Body Makeover Team


 current weight: 153.0 
 
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