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COREY195's Photo COREY195 Posts: 672
5/16/12 9:14 A

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During my next weight loss segment on the ticker i'm going to adjust to at least 3 more things.

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AZMOMXTWO Posts: 24,785
5/16/12 7:56 A

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great tips

MACHOL's Photo MACHOL Posts: 2,095
5/13/12 8:40 P

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@KBRADFORD88: I have done this (taking my clothes with me when I leave for work) and it does work.

Shalom

If you don't laugh, I will give you a virtual tickle!

"Don't let your mind bully your body into believing it must carry the burden of its worries."
--Astrid Alauda


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COREY195's Photo COREY195 Posts: 672
5/13/12 8:09 P

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Thanks for the tips

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KBRADFORD88's Photo KBRADFORD88 SparkPoints: (9,204)
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Posts: 1,349
5/13/12 7:56 A

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One thing I always find helpful is to take my exercise clothes with me. Even 10 minutes on the treadmill can make a big difference. Thinking ahead about what I really want. New Orleans has the best chicory coffee and beneits (sp?) but if that doesn't appeal to you, decide what does. Mindless eating can hurt anyone. Socialize just decide in advance-one drink, no appetizers. I hope that helps. Enjoy your trip. It is beautiful.

Kathy B.

No matter how slow you run, it's faster than sitting on the couch!
Eastern Standard Time Zone


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SANDY92308's Photo SANDY92308 Posts: 3,770
5/13/12 3:31 A

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*** Today's Tip: DON'T CHOKE!
According to the American Red Cross, the food items most frequently
associated with choking include: hot dogs, grapes, peanuts and hard
candy. Here are some tips to help prevent choking: If you tend to eat
fast, slow down when eating. Enjoy one bite at a time, chew well and
clear your mouth before taking a second bite! Also, avoid laughing and
talking during chewing and swallowing.

Source: American Red Cross

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
5/13/12 3:30 A

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*** Today's Tip: IDEAS FOR BOOSTING FRUITS & VEGGIES
Looking for a way to boost your fruit and vegetable intake? Remember
that all forms count—fresh, frozen, canned, dried and 100 percent
juice. Frozen and canned fruits and vegetables can be healthful
substitutes for fresh produce. They are convenient and you can find a
good variety of healthy choices year-round. Choose products with
little or no added salt, sugar or fat. Look for juices that say 100
percent juice. Dress up your cereal or salads with dried fruits or
simply enjoy dried fruit as a snack.

Source: Produce for Better Health Foundation

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
5/13/12 3:30 A

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*** Today's Tip: EASY VEGETABLE PREP
For a healthy and quick way to cook vegetables, try the microwave.
Place chopped or cut vegetables into a microwave-safe container. Add
about 1 tablespoon of water, chicken broth or vegetable broth. Cover
and microwave on high for two to three minutes or until tender. This
method of cooking your vegetables adds virtually no fat or calories.

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
5/13/12 3:29 A

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*** Today's Tip: REAP THE REWARDS OF 10,000 STEPS
Consider wearing a pedometer! Numerous studies have shown that
pedometer users not only increase their activity level, they also
enjoy the benefit of weight loss and lower blood pressure. This small,
inexpensive device measures the number of steps or the distance you
walk each day. It tracks both structured exercise and everyday
activity. One mile is usually 2,000-2,500 steps, depending on stride
length. Start sensibly and gradually increase your steps or distance.

Source: Journal of the American Medical Association

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
5/13/12 3:28 A

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*** Today's Tip: GERMS CAUSE ULCERS
Stomach ulcers are common, but they are not caused by spicy foods or
stress. According to the National Institutes of Health, a major cause
of peptic ulcers is bacterial infection. While generally safe and
effective when used as directed, some ulcers are caused by long-term
use of nonsteroidal anti-inflammatory agents (NSAIDs), including
aspirin, ketoprofen, ibuprofen, and naproxen. A dull, gnawing stomach
ache is the most common symptom. Fortunately, ulcers can be treated
with antibiotics. Any persistent stomach pain should be evaluated by
your health care provider.

Source: National Institutes of Health

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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KBRADFORD88's Photo KBRADFORD88 SparkPoints: (9,204)
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5/11/12 9:22 A

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Will you be eating out? Eating planned meals as part of the conference? What's the biggest trip up? snacking meals exercise?

Kathy B.

No matter how slow you run, it's faster than sitting on the couch!
Eastern Standard Time Zone


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COREY195's Photo COREY195 Posts: 672
5/10/12 11:14 P

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enjoy food but fit them around fruits and veggies. emoticon emoticon emoticon

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FWBLACK's Photo FWBLACK Posts: 617
5/10/12 9:01 A

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I need some tips on how to stay on track while attending a conference in New Orleans. Help!!!!



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SUNSHINECAROLE SparkPoints: (398)
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5/6/12 2:05 P

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Plan as much as you can ahead of time. Try to be prepared for the unexpected.

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COREY195's Photo COREY195 Posts: 672
4/29/12 2:23 P

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Life can in a hurry-you are right MACHOL emoticon

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MACHOL's Photo MACHOL Posts: 2,095
4/29/12 12:35 A

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That's great as long as life doesn't get out of hand.

I'm usually up at midnight, so I'm sure I check in. If I miss the midnight check in, I usually miss that day.

Shalom

If you don't laugh, I will give you a virtual tickle!

"Don't let your mind bully your body into believing it must carry the burden of its worries."
--Astrid Alauda


 current weight: 245.0 
 
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COREY195's Photo COREY195 Posts: 672
4/25/12 10:28 P

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Plus its a small step to motivation emoticon

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DJ1SKYWALKER's Photo DJ1SKYWALKER Posts: 303
4/25/12 1:03 P

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Agreed! If I do not get on SP, then I do not feel accountable or I have more opportunities to cheat.

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COREY195's Photo COREY195 Posts: 672
4/24/12 11:47 P

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MACHOL-wow you have lost 30lbs- that's great-i'm sure you feel better emoticon Getting on SP everyday i find is the best tip.



























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MACHOL's Photo MACHOL Posts: 2,095
4/24/12 10:01 P

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You are absolutely right!!!

emoticon

Shalom

If you don't laugh, I will give you a virtual tickle!

"Don't let your mind bully your body into believing it must carry the burden of its worries."
--Astrid Alauda


 current weight: 245.0 
 
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DJ1SKYWALKER's Photo DJ1SKYWALKER Posts: 303
4/22/12 3:29 P

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TIP - Support System Truly Works!
I was nervous about failing at a family gathering yesterday, but all the support I received from Family and SP Friends, I was able to keep my Sweet Tooth and Binging in check emoticon

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MACHOL's Photo MACHOL Posts: 2,095
4/22/12 1:41 A

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As one who has had 3 (count them, 3) kidney stones, nothing beats water (and lots of it) for flushing those suckers out!

Shalom

If you don't laugh, I will give you a virtual tickle!

"Don't let your mind bully your body into believing it must carry the burden of its worries."
--Astrid Alauda


 current weight: 245.0 
 
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BEAN430's Photo BEAN430 SparkPoints: (1,338)
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4/21/12 1:03 P

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I am definitely a choco-holic so I read the chocolate craving tips and I am going to try them. Thanks for posting these tips!

REBOFKELDON SparkPoints: (3,535)
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4/20/12 8:09 A

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thanks for the tips

Creating a fabulous,exciting, fulfilling journey!


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SANDY92308's Photo SANDY92308 Posts: 3,770
4/20/12 2:44 A

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*** Today's Tip: CHOOSING AN EATING PLAN
High protein and low carb or low fat and high carb.… what is the best
way to lose weight? A recent study looked at whether weight loss
differs by the composition of the diet. The study demonstrated that
reduced-calorie diets result in weight loss regardless of which
macronutrients (carbohydrates, protein, fat) they emphasize. Choose a
healthy approach that you can stick with and that fits into your
lifestyle. There are no magic diets. Get regular exercise, make
generally healthy, balanced food choices and limit the portion size of
calorie-dense foods.

Source: The New England Journal of Medicine

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
4/20/12 2:43 A

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*** Today's Tip: HOW TO PREVENT KIDNEY STONES
An estimated 10 percent of people in the United States will have a
kidney stone at some point in their lives. Doctors do not always know
what causes a stone to form, but step one in preventing kidney stones
is to drink plenty of fluids, preferably water. If you've already had
a stone, or have a family history of stones, consult with your
physician about the effects of various foods and supplements, or the
need to take medication.

Source: National Institutes of Health

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
4/20/12 2:42 A

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*** Today's Tip: KEEP YOUR EYES SAFE
Do you participate in sports that involve a moving ball, swinging
stick or physical contact? These include sports like hockey, racquet
sports, lacrosse, or baseball. According to the International
Federation of Sports Medicine, the use of protective gear reduces eye
injuries in sports. Be safe, not sorry. Buy and use sport-appropriate
goggles or a facemask. Make eye protection a priority while you play.

Source: International Federation of Sports Medicine

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
4/20/12 2:41 A

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*** Today's Tip: CRAVING CHOCOLATE?
Eating sugary candy when you want chocolate can leave you feeling
unsatisfied. It can also lead to excess calorie intake. If you crave
chocolate, consider buying and eating your favorites in small amounts.
Chocolate doesn’t contain fewer calories than other sweets, but dark
chocolate may have cardiovascular health benefits. It is rich in
flavonoids, a group of antioxidants also found in red wine, fruits,
vegetables and tea. The key is moderation. It only takes a bite or two
to satisfy your urge.

SOURCE: Academy of Nutrition and Dietetics

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
4/20/12 1:50 A

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*** Today's Tip: MANAGE YOUR WEIGHT WITHOUT SMOKING
Many people worry about gaining weight when they stop smoking. While
some people do gain a few pounds when they quit smoking, this weight
gain is minimized by increasing physical activity. Don’t let weight
gain be a reason to avoid quitting. Even if you do temporarily gain a
few pounds, you can lose weight later; the damage to your lungs
becomes permanent if you keep smoking.

Source: American Journal of Public Health

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
4/20/12 1:49 A

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*** Today's Tip: ARE EARPHONES DAMAGING YOUR EARS?
Earbud headphones are typically inserted into the ear and deliver
sound directly into the ear canal. Based on recommendations from a
study conducted through Harvard Medical School, safe listening limits
are only a little more than 1 hour per day with the volume control set
at 80 percent of maximum. Safe listening time goes up as volume is
reduced. Many people spend three, six or even eight hours per day
listening and at generally higher volumes. There is growing concern
that this could permanently damage your hearing.

Source: National Hearing Conservation Association

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
4/20/12 1:49 A

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*** Today's Tip: PORTION SIZE MATTERS
When dining out, portion size can make all the difference! A
half-pound hamburger has almost 600 calories, 36 grams of fat, 13
grams of saturated fat, and 185 mg of cholesterol. By simply selecting
a 3.5-ounce hamburger made with extra lean ground beef, you can cut
the calories, fat, saturated fat and sodium by more than one half.
Three ounces is about the size of a deck of cards. Sticking with
smaller portions is one of the best ways to cut calories and
ultimately help you lose weight.

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
4/20/12 1:26 A

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*** Today's Tip: KEEP YOUTH SPORTS FUN
April is National Youth Sports Safety Month. Remember that youth
sports are intended to be games designed for enjoyment. Learning how
to play the game is more important than winning or losing. Some
children grow faster than others and some have better coordination
earlier than others; however, everyone catches up eventually. Be
patient.

Source: National Youth Safety Foundation

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
4/20/12 1:26 A

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*** Today's Tip: EXERCISE AND ANXIETY
Anxiety is often unrecognized or untreated among patients with a
chronic illness. Researchers at the University of Georgia found that
exercise can help to reduce anxiety symptoms among sedentary people
who have a chronic illness. For those experiencing anxiety for more
than one week, the greatest improvements were seen when individuals
exercised for at least 30 minutes per session for up to 12 weeks.

Source: Archives of Internal Medicine

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
4/20/12 1:25 A

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*** Today's Tip: KNOW THE SYMPTOMS OF CATARACTS
Do you know the symptoms of cataracts? According to the National Eye
Institute, initial symptoms include blurred vision, glare and colors
that may not appear as bright to you as they once did. For those with
cataracts, it may seem like you are looking through a piece of clouded
glass. If you experience these symptoms, visit your eye care
professional for a comprehensive eye exam.

Source: National Eye Institute

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
4/20/12 1:25 A

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*** Today's Tip: TACO DIP
For a healthy party treat, our registered dietitian recommends the
following quick and healthy recipe: mix a taco-seasoning packet with
low-fat sour cream. Spread the mixture over the bottom of a serving
platter. Top with a layer of nonfat vegetarian refried beans and
sprinkle with shredded carrots, diced green peppers, onions, and
tomatoes. Cover with finely chopped romaine lettuce and garnish with
chunky salsa, sliced black olives and sliced avocado. This combo is
high in fiber, protein and several key nutrients. Serve with
reduced-fat baked chips or whole-grain crackers.

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


 Pounds lost: 49.4 
 
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SANDY92308's Photo SANDY92308 Posts: 3,770
4/20/12 1:24 A

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*** Today's Tip: MORE FOOD, LESS CALORIES
Is it possible to eat more food yet not gain weight? Yes! Choose
high-volume foods, such as fresh fruits and vegetables, whole grains
and legumes. These foods are lower in calories per portion size and
generally have more water and fiber than more energy dense foods such
as peanuts or dried fruit. Eating more high-volume foods allows you to
enjoy larger, more satisfying meals and lose weight without feeling
hungry and deprived.

Source: National Institutes of Health

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


 Pounds lost: 49.4 
 
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COREY195's Photo COREY195 Posts: 672
4/18/12 10:34 P

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I don't like to drink water in the morning either. iIsave 2-3 bottles of water for later in the day and usually drink them on the way home. One myth of liquids such as coffee is that they completely dehydrate you(not true). example 8oz of coffee you still get 6oz of water or so. You also get water from fruit like an orange(i dont count that as water on tracker). I read this a couple of years in a medical journal on water. Also if buy SPRING WATER instead of PURIFIED WATER it taste better- the latter is a little more than glorified tap water- which is free. Water really helps with the program.

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MIKEJANDZ SparkPoints: (11,744)
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4/18/12 3:43 P

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Great info! I never realized that some shrimp was higher in sodium than others. Definatly something to check out next time I buy a bag of shrimp.

NYTRINK's Photo NYTRINK SparkPoints: (18,395)
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4/18/12 12:13 P

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Note on sodium - something that reallly surprised me...

I look for low-sodium foods for my daughter due to some meds she's on. She loves shrimp, so I've been buying them either fresh or frozen and sauteeing for her. My hubby said he heard they were high in sodium, so I checked...one package of frozen shrimp was super high in sodium, one was not.Evidently, some are prepared in brine before packaging, so even though it looks like you're buying just plain ol' shrimp, you're getting a salt lick with it that you can't even see.

And guess what? They didn't taste any different. So, if you're watching your sodium, check the nutrition facts on the package even if it seems like you're buying food in un-processed form. Yikes!

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DJ1SKYWALKER's Photo DJ1SKYWALKER Posts: 303
4/18/12 11:25 A

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I wish I could motivate myself to drink water first thing in the morning. I am sure it would give me a great kick start. I have this mental "yuck" feeling to water so early.

Edited by: DJ1SKYWALKER at: 4/18/2012 (11:26)
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COREY195's Photo COREY195 Posts: 672
4/16/12 9:13 P

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If u want to get an effective ab exercise that's fast - the modified seated balance on board - in just a moment or 2 wow!

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SWEET40SOMN's Photo SWEET40SOMN SparkPoints: (2,226)
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4/15/12 8:24 P

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Great Tips , thank you, all.

But encourage one another daily, as long as it is called Today, so that none of you may be hardened by sin's deceitfulness. Hebrews 3:13


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FWBLACK's Photo FWBLACK Posts: 617
4/15/12 2:31 P

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This is a good one - also trick yourself into walking farther - park further out and take the long way to your destination.



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KIMJACK1969 SparkPoints: (21)
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4/12/12 8:30 P

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Thanks for the tip. Just starting on this journey and need all the tips I can get. It won't be easy but I will do it.

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4/10/12 2:56 A

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Drinking water first thing in the morning helped me with gettng my daily intake of water in and be sure to eat breakfast even if it's something small to start.Breakfast starts your metabolizem for the day.It works for me....Good Luck on your journey emoticon

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MACHOL's Photo MACHOL Posts: 2,095
4/6/12 11:47 P

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I love figs! We get ours at the local Greek store.

Shalom

If you don't laugh, I will give you a virtual tickle!

"Don't let your mind bully your body into believing it must carry the burden of its worries."
--Astrid Alauda


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ROCKSTEADY4EVER's Photo ROCKSTEADY4EVER Posts: 1,137
4/4/12 5:36 A

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emoticon idea! emoticon

I'm one positive person.
my.sparkpeople.com/ROCKSTEADY4EVER


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LANNIEMANUEL's Photo LANNIEMANUEL SparkPoints: (77,657)
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4/3/12 7:06 A

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like that tip and will use it.

If you can, help others; if you can not do that, at least do not harm them. ~ his Holiness the 14th Dalai Lama.



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SANDY92308's Photo SANDY92308 Posts: 3,770
3/29/12 2:38 P

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*** Today's Tip: TRICK YOURSELF INTO WALKING FASTER
Walking briskly, instead of leisurely, is a great way to achieve and
maintain your fitness level. Trick yourself into doing this simply by
swinging your arms faster. What your arms do, your feet will soon
follow. Remember to keep your elbows close to your body and at 90
degrees. Try this next time you are walking and notice how faster arm
pumping will quicken your pace!

Source: HealthFitness Exercise Specialist

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 3:27 P

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*** Today's Tip: FIGS ARE FANTASTIC
Are you looking for a sweet, low-fat and high-fiber snack? Try dried
figs. Four figs contain about 110 calories, 5 grams of fiber and 1
gram of protein. They are also a good source of calcium and potassium.
Look for them in the produce section of your grocery or health food
store. Keep dried figs at cool room temperature or in the
refrigerator. Try adding fresh or dried figs to oatmeal or any
whole-grain breakfast cereal.

Source: HealthFitness Dietitian

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 3:27 P

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*** Today's Tip: DIABETES AND FOOT PROTECTION
If you are Diabetic, it is important to check your feet every day.
Look for red spots, breaks, cuts, swelling and blisters. Tell your
health care provider if you see any changes in your feet, even if they
just feel a little different. People with diabetes sometimes lose
sensitivity in their feet. Good foot care also means washing your feet
every day and wearing comfortable shoes that fit well and protect
your feet.

Source: American Diabetes Association

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 3:26 P

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*** Today's Tip: INDOOR TANNING
There is no such thing as a "healthy" tan. When ultraviolet (UV) rays
from tanning devices penetrate your skin, it leads to premature aging,
increased sensitivity to sunlight and increased risk of damage to the
eyes. If you want a tan, try self-tanning lotions. They help avoid
premature aging and other damage to the skin.

Source: Food and Drug Administration

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 3:26 P

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*** Today's Tip: EASY ON THE SALT
Many people eat too much salt (sodium chloride). More than
three-quarters of our sodium intake comes from processed foods such as
frozen dinners, canned foods and processed meats. If you have
hypertension, cutting your sodium intake can help lower your blood
pressure and improve your overall health. The best way to cut down on
sodium is to eat more foods in their natural Form, such as fresh
fruits and vegetables, and to limit processed and fast foods. Aim for
a max of 1500-2300 milligrams of sodium (2/3 to 1 teaspoon of salt)
per day.

Source: US Dietary Guidelines for Americans, 2010

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 3:26 P

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*** Today's Tip: BENEFITS OF BEETS
For added color, flavor and nutrition, top your next salad with
chilled, sliced beets; or try marinating steamed beets in fresh lemon
juice, olive oil and fresh herbs. They are low in sodium and provide
less than 1 gram of fat per serving. Beets are also rich in several
nutrients, including fiber, potassium and vitamin C. You can’t beat

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 3:24 P

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Jillian Michaels

I just wanted to remind you of this today - for any of you who were doubting... We are brought into this world at this time and place for a reason, and it’s our one and only responsibility on this planet to find out what that reason is, no matter how long it takes. The “meaning of life” is not some truth that is handed down to you—it’s something YOU create for yourself, by living in authentically in YOUR truth, and by cultivating your passions in any and all circumstances. Don't let anyone tell you otherwise!

Bob Harper

When you're considering giving up, remember your goals - where you are today in relation to where you've been and to where you want to be.

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 3:22 P

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Jillian Michaels

‎3 Tips to help you be less hungry: Eat 5 walnuts or 8 almonds before a meal (roughly 65 cal) to stimulate production of cholecystokinin, a hormone that slows your stomach from emptying so you feel fuller much longer. Brush your teeth frequently – at least 3-4 times a day. Not only will this give you a great smile and keep your breath fresh, but you’re much less likely to want a snack after brushing your teeth. Limit yourself to 3 bites of anything you crave then wait 15 minutes b4 taking another bite. This will give your body a chance to register the satiety & curb your cravings!

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 3:20 P

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*** Today's Tip: PROPER PORTION SIZE IS IN YOUR HANDS
Eating smaller portions of food is one of the easiest ways to cut back
on calories. Knowing serving sizes can help prevent overeating. When
you’re not sure about serving size, use your hand as a guide. A
healthy portion of meat, poultry or fish is about the size of an open
palm. One serving (one cup) of most ready-to-eat cereal is about the
size of a fist. One serving (one half-cup) of cooked rice or pasta is
about a handful. A serving (one tablespoon) of peanut butter is about
the size of a thumb.

Source: HealthFitness Dietitian

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 3:17 P

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Jillian Michaels

Simple carbohydrate foods like pasta can cause a quick rise in blood sugar. But that doesn’t mean you have to swear off spaghetti. Here are 3 ways you can minimize pasta’s effect on your blood sugar and waistline. 1. watch your portion sizes. A cup of pasta will do far less damage than a bowl. 2. adding a little fat and/or protein to the meal will slow down the digestion of the carbs & release of insulin. 3. cook your pasta just until tender. Overcooked pasta sends blood sugar higher than pasta cooked al dente.

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 3:06 P

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*** Today's Tip: CHRONIC STRESS–PART 1
Some stress is a normal part of life and can even be healthy by
helping you stay focused and alert. But, excessive and constant
stress can lead to serious health problems. The long-term effects of
chronic stress include high blood pressure, heart disease and stroke.
It can also lead to anxiety, depression and decreased work
productivity. Don't let stress take control, learn how to manage it.
Tune in tomorrow for tips on managing stress.

Source: American Psychological Association

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 3:04 P

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*** Today's Tip: ANTIOXIDANTS IN FOODS (part 1)
Antioxidants are substances with disease-fighting properties that can
protect cells from damage caused by diseases such as cancer and heart
disease. According to a recent study in the American Journal of
Clinical Nutrition, berries ranked as one of the top foods based on
their content of antioxidants. Blackberries, strawberries,
cranberries, blueberries and raspberries proved to have some of the
highest levels of antioxidants.

Source: American Journal of Clinical Nutrition

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 3:04 P

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*** Today's Tip: ANTIOXIDANTS (part 2)
Researchers recently looked at the effect of processing– peeling,
cooking via steaming, boiling– on certain foods. They found that the
way a food is processed definitely affects its antioxidant content.
Surprisingly, the antioxidant content increased in the following foods
when they were cooked: carrots, spinach, mushrooms, asparagus,
broccoli, cabbage, red cabbage, green and red peppers, potatoes, and
tomatoes. Steaming resulted in the biggest increase in antioxidant
content.

Source: American Journal of Clinical Nutrition

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 3:04 P

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*** Today's Tip: TEEN GADGETS COMPETE WITH SLEEP
Teens need a lot of sleep – optimally at least nine hours a night. Yet
adolescents have to contend with early school start times, homework
and social activities. New research shows computers, televisions, cell
phones, portable music devices and other electronic gadgets now also
compete for the waking hours of teens. The resulting sleep deficits
may put this highly connected generation at greater risk for physical
and mental health problems, poor school performance and car accidents.

Source: Pediatrics Journal

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 3:03 P

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*** Today's Tip: GETTING BACK UP IS THE KEY TO SUCCESS
We are now two months into the new year – how are you doing with your
health and fitness goals? A Japanese proverb states, “Fall down seven
times, get up eight!” Setbacks are a normal part of changing habits
and behaviors. The people that are the most successful are those who
can quickly refocus and re-commit themselves. This applies to exercise
and eating habits, quitting smoking and managing stress. Don’t throw
in the towel. Keep trying until you find strategies that work for you

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 3:03 P

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*** Today's Tip: CANCER PREVENTION
The American Institute for Cancer Research recommends three guidelines
for cancer prevention:
1) choose mostly plant foods, limit red meat
and avoid processed meats;
2) be physically active every day in any
way for 30 minutes or more; and
3) aim to be a healthy weight
throughout life.

Source: The American Institute for Cancer Research

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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SANDY92308's Photo SANDY92308 Posts: 3,770
3/28/12 2:57 P

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*** Today's Tip: SMART SHOPPING
In 2006, government regulations were changed to require food companies
to list the amount of trans fat on food labels. Many food companies
reformulated their products removing most or all of the trans fat.
Sadly, some food manufacturers replaced the trans fats with saturated
fats so that products could carry the food label claim of “0 trans
fat” but maintain the same taste and product quality. Zero trans fat
may not always mean a healthier product. Be a savvy consumer and read
labels carefully!

Source: Food and Drug Administration

Sandy (aka Sandra)

Wake up and smile everyday

Take one day at a time

If you have a bad day just start over the next day

Give your kids a big hug and say you love them

Always find time to spend with family and friends

Always make time for yourself

Remember God will keep us on the right track

www.facebook.com/profile.php?id=100000176482388

www.changingshape.com/dietandnutrition
/mealplans/plans/1517.asp 


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