Author: Sorting Last Post on Top ↓ Message:
SCOOTIE Posts: 4
6/24/12 11:29 P

Send Private Message
Reply
I want to Thank everyone who offered these great suggestions. I just read all of them and I will come back and reread them when I'm having a bad day.

 Pounds lost: 38.2 
 
0
24.25
48.5
72.75
97
GNUNANGEL's Photo GNUNANGEL SparkPoints: (29,632)
Fitness Minutes: (35,044)
Posts: 227
6/23/12 1:12 P

My SparkPage
Send Private Message
Reply
Whenever I go out to do errands I put cold bottles of water, some fruit, or other healthy snacks in a medium size lunchbox/bag (they have some really cute colorful ones in the stores now) toss in a frozen icepack and off I go. That way when I get thirsty or want a snack I have healthy options at hand.
emoticon

~Live~Love~Laugh~

Enjoy Everyday as if it is Your Last...and Live your Life to the Fullest

A New Year a New Me!

http://www.fitbit.com/user/237ZZ3


 Pounds lost: 11.0 
 
0
21
42
63
84
CHURCHGRANDMA SparkPoints: (546)
Fitness Minutes: (210)
Posts: 55
6/20/12 3:45 P

My SparkPage
Send Private Message
Reply
thinking of elliminating things from my life & my days that weigh me down - unnecessary meetings for example. . . then I need the motivation to get caught up with the domicile (do domestic chores count as "workout"?) so there is more time to concentrate on me emoticon

 Pounds lost: 6.0 
 
0
10
20
30
40
MMGTHIN's Photo MMGTHIN Posts: 55
6/19/12 3:12 P

My SparkPage
Send Private Message
Reply
I know how difficult at the beckoning was the feelings of depression and stress, but now I'm feeling most better so I remembered the other day one thing I did at the beggining
The first thing I did, was recorded all the songs I think I liked, all comforting that ones that seems funny and comforting, with positive lyrics and,moved music. At the beggining maybe you can't sing but with time you can feel inspire to dance and sing. I used to put this cd all the time, when I was at shower, at my car, every day, and that helped me to feel better. Other times I put relaxing music when I was stress It's so helpful to me!!!, that now I still do that some times emoticon



 current weight: 130.0 
 
132
128.25
124.5
120.75
117
MRSTABER's Photo MRSTABER Posts: 808
6/4/12 9:52 A

My SparkPage
Send Private Message
Reply
Definitely chart what you eat...EVERYTHING! If you don't want to write it down, you won't eat the little junk between meals like candy, etc.

 Pounds lost: 64.0 
 
0
23.25
46.5
69.75
93
MMGTHIN's Photo MMGTHIN Posts: 55
5/30/12 8:06 P

My SparkPage
Send Private Message
Reply
I read a really good book from Ana Choquette, that suggest that every morning you most stretch your body for a good circulation and ask yourself in this first minute: what can I do for my soul this day?, always your mind show you images or thoughts about what your soul needs, just select one and try hard to do so. At night when you thanks your day and you realize that you do this that your soul needs you gonna be very happy and satisfied about that, believe me.



 current weight: 130.0 
 
132
128.25
124.5
120.75
117
MMGTHIN's Photo MMGTHIN Posts: 55
5/30/12 7:51 P

My SparkPage
Send Private Message
Reply
emoticon idea



 current weight: 130.0 
 
132
128.25
124.5
120.75
117
JENNA_CLARE's Photo JENNA_CLARE SparkPoints: (118)
Fitness Minutes: (0)
Posts: 15
5/27/12 12:50 P

My SparkPage
Send Private Message
Reply
When you are feeling stressed, and are unable to go outside for a walk (or even to another room away from everyone), take a break in the bathroom. Turn on the faucet and/or shower, take a few deep breaths, imagine you are on an island (smell, hear, taste, and touch in your minds eye the island paradise). Then look yourself in the mirror, smile, and say "I can do this!". Its a great mini vacation.

"Yee haw"


 current weight: 150.2 
 
161.2
152.15
143.1
134.05
125
MAKING140BY40's Photo MAKING140BY40 Posts: 1,112
4/22/11 3:44 A

My SparkPage
Send Private Message
Reply
I'm going to start putting stickers on my calendar everytime I work out. I love that tip. Thanks. =)

*~*~Robin~*~*

Continuous effort, not strength or intelligence, is the key to unlocking our potential. - Winston Curchill

It's not who you are that holds you back, it's who you think you are not. - unknown


 current weight: 250.0 
 
250
222.5
195
167.5
140
STRONGMELISSA24's Photo STRONGMELISSA24 Posts: 5,033
3/28/11 9:20 P

My SparkPage
Send Private Message
Reply
Always have a water bottle with you--it makes it easier to drink all your water

In Changing we find Purpose.


 Pounds lost: 27.4 
 
0
6.85
13.7
20.55
27.4
STRONGMELISSA24's Photo STRONGMELISSA24 Posts: 5,033
2/18/11 3:06 A

My SparkPage
Send Private Message
Reply
that is so great Wendy. And so true!

When you are craving something, take a break and drink a glass of water. That will give you time to see if you are really hungry or just filling time by eating.

In Changing we find Purpose.


 Pounds lost: 27.4 
 
0
6.85
13.7
20.55
27.4
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
2/12/11 2:20 P

My SparkPage
Send Private Message
Reply
Stick with it, one bad weigh in is not a reason to give up!

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
STRONGMELISSA24's Photo STRONGMELISSA24 Posts: 5,033
2/11/11 11:36 A

My SparkPage
Send Private Message
Reply
Great tip Wendy!

My husband and I both got hands free devices for our phones so that we can walk while we talk--its a great way to get extra steps in! When I am at the office during the day I am forcing myself to stand up while talking on the phone so that I can stretch and move and walk!

In Changing we find Purpose.


 Pounds lost: 27.4 
 
0
6.85
13.7
20.55
27.4
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
2/9/11 3:43 P

My SparkPage
Send Private Message
Reply
Keep a bowl of fruit on the counter. Your more apt to grab a pice of fruit and make a healthy choice if it's out in the open. I have a large bowl of fruit on our Island inbetween our snack cabinet and frig.

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
TAMTAMM's Photo TAMTAMM SparkPoints: (65,862)
Fitness Minutes: (72,698)
Posts: 5,761
2/9/11 10:39 A

My SparkPage
Send Private Message
Reply
Sorry I have no tips right now But I love reading everyone else...great tips!!
Tami

Tami


 Pounds lost: 31.2 
 
0
20.75
41.5
62.25
83
STRONGMELISSA24's Photo STRONGMELISSA24 Posts: 5,033
2/5/11 11:29 P

My SparkPage
Send Private Message
Reply
I have been putting a sticker on the calendar for each day that I workout--its such a HUGE motivation for me! I love seeing the stickers add up and it makes me want to work out each day.

In Changing we find Purpose.


 Pounds lost: 27.4 
 
0
6.85
13.7
20.55
27.4
STRONGMELISSA24's Photo STRONGMELISSA24 Posts: 5,033
2/4/11 1:18 P

My SparkPage
Send Private Message
Reply
My husband and I have been watching Dr. Oz and I find him to be very informative. I really am learning alot--some of the same information that I can read about on Spark.

He did say that the best time to weigh yourself is about 5min after you wake up in the morning--after you go to the bathroom. emoticon (This is partly because our weight fluctuates during the day and this is before we start putting food into our bodies).

He also said that the best time to work out is within 30 minutes after we wake up, because we get it done but also because we are burning off what is already in us (simple terms) instead of putting more food in us and then trying to burn that off.
I like his show.

In Changing we find Purpose.


 Pounds lost: 27.4 
 
0
6.85
13.7
20.55
27.4
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
2/3/11 10:57 P

My SparkPage
Send Private Message
Reply
I love that tip! I know if I don't work out in the morning I usually end up not doing it at all.

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
STRONGMELISSA24's Photo STRONGMELISSA24 Posts: 5,033
2/2/11 12:10 A

My SparkPage
Send Private Message
Reply
This is a great thread! Thanks so much! Great tip too!

My tip is to work out in the morning before work or before you start your day. Even just 15 minutes--it makes you feel good and that you have accomplished something great before the day has even begun!

In Changing we find Purpose.


 Pounds lost: 27.4 
 
0
6.85
13.7
20.55
27.4
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
2/1/11 1:52 P

My SparkPage
Send Private Message
Reply
I always loved this thread and thought it would be nice to get it going again.

My tip for today is to track your food by writing it down, You'd be surprised at how much your really eating when you see it all on paper.

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
STACYBABE's Photo STACYBABE Posts: 270
10/21/09 3:35 P

Send Private Message
Reply
Good advice!

 Pounds lost: 28.0 
 
0
9.25
18.5
27.75
37
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
10/14/09 7:34 A

My SparkPage
Send Private Message
Reply
This thread has some great tips so I thought i would bump it up to the top. Hope you find something useful :)

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
8/20/09 7:51 A

My SparkPage
Send Private Message
Reply
Eat a healthy breakfast. It will boost your energy, metabolism and mental focus. Plus, breakfast eaters consume fewer calories throughout the day than people who skip this meal.

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
ROBININVEGAS's Photo ROBININVEGAS Posts: 3,065
6/30/09 11:25 A

My SparkPage
Send Private Message
Reply
Eat Frequently, and Eat Slowly
It is important to understand what happens when you skip a meal or go on a crash diet. When you skip a meal your metabolism slows to conserve your energy. And when you lose weight too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores, and any weight loss comes mostly from water and muscle.

Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently prevents hunger pangs and the binges that follow, provides consistent energy, and may be the single most effective way to maintain metabolism efficiency.

Eating slowly gives our bodies time to tell us they are full before we've eaten more than we need.



Being fat is hard
Being fit is hard
Choose your hard

I am and will always be... a work in progress.

Robin


 current weight: 302.0 
 
302
269
236
203
170
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
6/28/09 11:57 A

My SparkPage
Send Private Message
Reply
Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.

"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.

You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.

Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.

"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."


 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
6/22/09 6:18 A

My SparkPage
Send Private Message
Reply
Weight loss tips for women
May 17, 2009

in weight loss tips

For years, the word ‘weight loss‘ is synonymous with the feminine nature. From the grandmother, Mom, the big sister and you, many weight loss tips have become a trademark for women worldwide. But the case of weight loss is so innocent. There are some easy to follow weight loss tips for women that can help you lose weight in a fast, persistent and healthy way. This article presents 12 weight loss tips for women.

If you have tried everything and have not accomplished the desired result? First calm down!

Nothing is more powerful than your desire and nothing can stand as an obstacle to your weight loss efforts. The secret then is to first take the decision, and secondly to follow these 12 clever weight loss tips for women to help you achieve your objective:

Weight loss tips for women 1: You follow a weight loss diet without the supervision and advice of a responsible doctor or nutritionist.

Do not enter any weight loss diet without first taking the advice of a specialist. Every body is unique and has its own peculiarities and characteristics. This means that the diet that helped your best friend to lose weight fast may not have the same effect on you. When you choose a weight loss program, consider your weight, the state of your health, age and the type of work you do. Also have in mind that the exercises you will follow and the diet that will help you lose weight is unique to you.

Weight loss tips for women 2: You eat little or the wrong type of food

Forcing the body into starvation and the consumption of only one type of food (e.g. juice only) can be very dangerous for your health, since the lack of certain trace elements and vitamins leaves your body uncovered in a multitude of diseases. The same can be dangerous for example if you are a complete vegetarian. If you choose to become a vegetarian make sure that your body receives the necessary iron. Remember that the forced famine, may irreparably damage your health and to bring you near to nervous anorexia.

Weight loss tips for women 3: You cannot lose weight by diet alone

If you think you will lose weight through a diet only, this is a big mistake. You may lose some weight and you will get it back as soon as you stop the diet. Achieving a healthy body can be done by changing the sedentary lifestyle and also with a combination of healthy diet and exercise. Sports, find a hobby and generally not thinking only how to consume fewer calories, but how to burn more calories.

Weight loss tips for women 4: You combine weight loss efforts with a long lasting stress

Avoid stress. There are many women that when they are in a crisis of stress they are starting to eat what they find in front of them. Before starting any diet, analyzed the reasons that make you follow a weight loss solution, set a goal and combined the diet with forms of exercise that will help you fight the stress: yoga, Pilates.

Weight loss tips for women 5: Do not try to lose a lot of weight quickly

Do not try to lose more weight as you can in the least time. They only thing that you can accomplish is to substantially dry the skin after you lose all that liquids from your body. The loss of more than 3 pounds a month is considered dangerous for your health.

Weight loss tips for women 6: Do not follow more than one weight loss diets

Do not combine several different weight loss diets at the same time because one method may come in contrast to another. Then, if you follow a diet and stop to start another, it is very difficult to see results or to prevent them to occur. It is very important to follow a diet and sports program that meets your own individual needs and of course after the guidance of a specialist.

Weight loss tips for women 7: Do not eat “mechanical”

One of the major reasons that men are thinner than women is because they are NOT going to the supermarket and because they do not cook. The «forced engagement» of women in these processes entails more calorie consumption during food preparation. In a conducted research, it was discovered that the calories that women recruit during cooking, touch the 300!

Of course, we do not suggest that the solution is not to cook? Of course not! But certainly you can stop to eat carelessly, waiting for …the main meal. An easy way to avoid this is for as long as you are in the kitchen to chew a gum. This will prevent you from filling your mouth with other small delicacies.

Weight loss tips for women 8: Control your desires for sweets

If you think about it in most case you have a need for dessert, and usually the desert is ‘guilty’ for the many calories. To limit this habit and protect yourself, eat at every meal more protein.

Weight loss tips for women 9: Often measure your average

Because the clothes are now more resilient and waistbands tend to disappear it is more difficult to realize when your waist is growing. You only realise it when the stretch fabric starts to ‘protest.’ What you must do therefore is to have denim or some other non-elastic cloth as a measure. Once a month wear it and see the results.

Weight loss tips for women 10: Read the food labels

Any product that is labelled as ‘light’ or ‘diet’ does not mean that it is ideal for consumption and much more does not mean that it can help you lose weight. So you need to be careful and read the food labels carefully and note the percentage of fat and calories it contains.

Weight loss tips for women 11: Do not eat everything you might want

It is proven that women prefer much more fatty foods than fruits, vegetables and fiber. For this reason then try to avoid any extra burden to the state: rich sauces, and fried food.

Weight loss tips for women 12: Talk about your weight loss efforts with your partner

Ask your partner, friend, family or your trainer to help you and advice you about your weight loss efforts. Sometimes the impression that we have for ourselves is not consistent with reality. Ask someone you trust to tell you where you need to improve and seek proper help.

This article presented 12 weight loss tips for women. For sure weight loss is not easy especially for women. Good results can be achieved though with persistent effort, patience, a good weight loss diet and physical exercise.




~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
6/18/09 11:42 A

My SparkPage
Send Private Message
Reply
Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.

"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.

You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.

Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.

"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."


 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
6/15/09 7:44 A

My SparkPage
Send Private Message
Reply
Nutrition Home: Vitamins

Vitamin D






How Much Vitamin D Is Enough?
The National Institutes of Health recommend that men and women ages 19 to 50 consume a minimum of 200 IU (or 5 mcg) of vitamin D each day. People ages 51 and over should consume at least 400 IU (or 10 mcg) of vitamin D daily. The need for vitamin D increases with age because your body’s ability to convert sunlight to vitamin D decreases.

You should always eat foods or supplements rich in vitamin D with foods rich in calcium for better absorption. When you are exposed to the sun’s rays, your body converts a cholesterol compound in the skin to vitamin D, so aim for three 15-minute sessions of sun exposure a week.

Sources of Vitamin D

Fortified milk
Fortified cereals
Eggs
Tuna
Fish-liver oils
Sun exposure


 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
6/10/09 11:24 A

My SparkPage
Send Private Message
Reply
Don’t count calories after you eat them, count before.

Eat slow and you will only eat as much as you need to be full.

Try to enjoy your food, eat it slowly and consciously.

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
6/10/09 11:22 A

My SparkPage
Send Private Message
Reply
Everything in moderation. If you really want French fries and a hamburger, or ice cream, or a cookie… it’s OK to indulge a little occasionally. Key word is occasionally. Better to indulge a little, than to binge later.

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
6/5/09 6:38 A

My SparkPage
Send Private Message
Reply
One of the best tips I've ever heard and sure to work for weight loss is - More calorie out than in. If you have a calorie deficit of 500 a day you're sure to lose a lb a week. Each lb lost is a 3500 calorie deficit.

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
6/3/09 10:48 A

My SparkPage
Send Private Message
Reply
Derive your self worth from something other than a number on a scale and instead gift yourself a body that will function well to serve your noble life’s goals.

Start small. Changing your lifestyle overnight is very bad for your body and your mind. You’ll get sick of eating oatmeal 3 times a day, or grapefruit. Your life should be enjoyable and healthy!

Focus on health and NOT weight loss. It is far more important that you live a happy, healthy life than look good naked. You’ll thank yourself when you are 80 and still lead an active life

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
6/2/09 7:32 A

My SparkPage
Send Private Message
Reply
You cannot lose weight by diet alone -

If you think you will lose weight through a diet only, this is a big mistake. You may lose some weight and you will get it back as soon as you stop the diet. Achieving a healthy body can be done by changing the sedentary lifestyle and also with a combination of healthy diet and exercise. Sports, find a hobby and generally not thinking only how to consume fewer calories, but how to burn more calories.


~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
6/1/09 10:33 A

My SparkPage
Send Private Message
Reply
Great tip becky, it's so true. I also want to add that when you think you can't keep going, just push through and you'll make it!

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
5/31/09 9:02 P

My SparkPage
Send Private Message
Reply
No matter how much you want a change in your life, nothing will happen until you DO something. You can talk about starting an exercise regiment and eating healthier foods all you want, but nothing will change until you START DOING IT.

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/31/09 7:28 A

My SparkPage
Send Private Message
Reply
Spend 10 minutes a day walking up and down stairs-

The Centers for Disease Control says that's all it takes to help you shed as much as 10 pounds a year (assuming you don't start eating more).


~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
5/29/09 11:51 A

My SparkPage
Send Private Message
Reply
Remember to keep your goals in sight to motivate yourself.


the 5 Word Diet Plan - and it's the only one that works: Eat Less and Move More!

To be successful you need to change your life. You need to take control of the bad habits you have turned into an unhealthy life. You need to be excited about it too. And you have to believe that you can do it. Dreams turn into reality very quickly when you work hard.

Don’t try to lose weight. The number one indicator of excessive weight gain in the future is attempting to lose weight in the past. Don’t diet, it won’t last. Instead get up and go get more exercise. It's a lifestyle change.

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/29/09 7:33 A

My SparkPage
Send Private Message
Reply
Cut Down on Sugar-

Be careful about sugar in coffee and soda. It can add up quickly, and these drinks aren't filling.

Watch for "hidden" sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. And be careful with "fat-free" products. Sugar is often used to replace the flavor that is lost when the fat is removed. Fat-free does not mean calorie-free.

The greater concern with the insulin spike (above) is not that it tells our body to start storing fat. Whatever we eat and don't burn up eventually gets turned into fat anyway.

The greater concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.

Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity.


~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
5/28/09 2:15 P

My SparkPage
Send Private Message
Reply
I definitely do that. Bad Habit I need to change.

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/28/09 7:13 A

My SparkPage
Send Private Message
Reply
Don't sabotage yourself-

Many of us unconsciously sabotage ourselves with self-destructive thoughts such as "I'll never lose weight." Whenever you catch yourself thinking this way, try to substitute more constructive statements; for example, "I haven't lost as much weight as I would like, but I can change that. I'm going to start by setting aside time to exercise three times each week."

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/27/09 6:51 A

My SparkPage
Send Private Message
Reply
White bread-

Did you know that white bread isn’t good for you? Oh, it’s true - just ask any diabetic. Research has shown that people who eat more refined products (like white bread) are more likely to have belly fat. Why? It’s simple: your body isn’t getting what it needs. The food industry isn’t the health industry, okay? You can’t trust that they’ve got your best interests at heart (despite all their marketing efforts). If you want the flavor of white bread, please eat the whole grain white bread instead?

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
5/26/09 1:58 P

My SparkPage
Send Private Message
Reply
Fun Weight Loss Tips

Weight Loss Tip #1:
Play tag on the playground. This is a fun activity for losing weight, especially if you have your own kids to chase. Running, climbing, squatting and laughing are great ways to burn calories and reach your fitness goals.

Weight Loss Tip #2:
Challenge a friend to a game. Whether its basketball, tennis or soccer, you’ll have fun burning calories while participating in a little friendly competition.

Weight Loss Tip #3:
Pack your favorite healthy foods in a picnic basket and head to the park or the beach. Being outside, getting fresh air and eating healthy foods will make you feel great. For a bonus, follow your picnic with a walk, swim or bike ride





 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/26/09 6:27 A

My SparkPage
Send Private Message
Reply
Zone out-

There’s a reason why people exercise to their favorite music - listening to external stimulus takes your mind off of the physical activity. That’s the secret to making “exercise time” fly. If you’re concentrating on what your body is doing, the session is going to drag on for what will seem like days. Buy a portable music player, or situate yourself in front of a television.

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/25/09 8:15 A

My SparkPage
Send Private Message
Reply
Get a buddy -

Someone you can rely on to motivate you on a regular basis will help you to reach your goals. Just remember to return the favor and be sure to give them as much motivation as they give you!

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/24/09 7:20 A

My SparkPage
Send Private Message
Reply
Maintain your priorities-

Sure, your sandwich would taste amazing with an extra tablespoon of mayonnaise… but do you really need it? Rather, is it more important for you to reach your weight loss goal quicker - or have this sandwich taste marginally better? What’ll happen the next time you’re faced with this decision - will you cave again? It’s a slippery slope; don’t lose sight of what’s most important to you.

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
5/20/09 9:38 A

My SparkPage
Send Private Message
Reply
Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/20/09 6:46 A

My SparkPage
Send Private Message
Reply
Fat is where it’s at -

If you think you can lose weight and keep it off by avoiding all fats, you’re sadly mistaken. In fact, if you think that low fat eating is the only way to go, you might as well just quit now. Your body (and your brain) needs fat to survive! This is why the scientists call “them” essential fatty acids - Omegas 3, 6, and 9. These fats have been stripped from many supermarket shelf items, and it’s your responsibility to put fat back into your dietary plan. Don’t avoid eating fat, embrace it - equally.

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/19/09 6:33 A

My SparkPage
Send Private Message
Reply
Size Matters -

Experts agree that portion control is a critical strategy for weight control.

Use measuring equipment, like measuring cups and spoons or a food scale, at least once a week to keep you honest about how much you're eating. Eating from 9-inch plates to helps control portions.

When dining out, ask a dining partner to share a large meal or ask for a to-go box and put away the second portion for tomorrow's lunch before you dig in.


~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
5/14/09 8:14 A

My SparkPage
Send Private Message
Reply
Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/14/09 7:02 A

My SparkPage
Send Private Message
Reply
Don't Give Up Your Favorite Foods-

If you allow yourself occasional indulgences, you are less likely to feel deprived and more likely to stick with your diet.

Studies show that people who eat the healthiest overall are those who allow themselves some indulgences. What matters most is your overall way of eating and living.

So go ahead and enjoy your favorite foods but do it in moderation, keeping an eye on portion size. And if you overindulge one day, just eat more healthfully the next day.


Edited by: NASCARGIRL3 at: 5/14/2009 (07:02)
~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/13/09 6:31 A

My SparkPage
Send Private Message
Reply
Avoid Late-Night Feasting -

30-60 minutes before your early evening workout, have a healthy snack that will give you energy and keep you from being ravenous when you get home. Think fruit or veggies plus lean protein, like a fruit smoothie with protein powder

And, don't overdo a late dinner. "The later the time, the lighter your meal needs to be, especially if you are over age 40," leave an hour to an hour and a half after finishing your meal before going to bed to allow for proper digestion.


~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/12/09 6:39 A

My SparkPage
Send Private Message
Reply
Never Go More Than 3-4 Hours Without Food -

Eating several times throughout the day helps keep hunger at bay while keeping your energy up. Fight the battle of the bulge by filling up with smaller meals featuring protein and fiber that are spaced evenly throughout the day.

If the mini-meal approach doesn’t appeal, plan a healthy snack between lunch and dinner so you don't get too hungry at night. A midday snack gives you energy to finish your work day and hit the gym on your way home.

The key to a healthy snack is to include protein and not rely on carbs alone, like pretzels and a piece of fruit.

Some good choices:

Half a turkey wrap.

Low-fat peanut butter on a thick multigrain cracker.

Non-fat Greek-style yogurt with a few ounces of nuts.

Two pieces of low-fat string cheese with a piece of fruit

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
5/11/09 12:12 P

My SparkPage
Send Private Message
Reply
Chew More, Weigh Less?

Our Most Popular Tips »
Next time you grab a handful of nuts to snack on, count to 40.

A recent study revealed that when people ate a small serving of almonds, 40 chews quelled hunger better than 10 or even 25 crunches of the same amount of nuts.
I thought this was interesting, maybe you will too.

The Magic Number
Not only did the extra chews help curb hunger best, but also the feelings of fullness lasted longest when people gave the nuts the extra chews. And the practice may work with other foods, too, because researchers suspect it may simply be the mere act of chewing that switches on your brain’s satiety center

Edited by: ~BECKYBO32~ at: 5/11/2009 (12:13)
 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
5/11/09 11:41 A

My SparkPage
Send Private Message
Reply
Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
5/11/09 11:40 A

My SparkPage
Send Private Message
Reply
Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/11/09 6:54 A

My SparkPage
Send Private Message
Reply
Weigh In Regularly -

Successful losers check the scale regularly to stay focused on weight control. Relying on the fit of your favorite jeans just isn't as accurate.

"Most dieters have a range of acceptable weights, and by weighing in once a week or more often they can make adjustments to their food intake and/or physical activity to counter weight creep."

Weigh in first thing in the morning, after emptying your bladder, to help motivate yourself to stay on track


~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/11/09 6:51 A

My SparkPage
Send Private Message
Reply
I think if you get more sleep you'll see a difference, I know I do.

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
5/10/09 9:16 A

My SparkPage
Send Private Message
Reply
Sleep is an area I really need to work on. I thought I was getting enough sleep but if I go by what I read, I am not sleeping enough.

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/10/09 7:18 A

My SparkPage
Send Private Message
Reply
Get enough Sleep -

To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you’re doing yourself a favor by sleeping less, you’re mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important. If you feel tired, that’s likely your body’s way of saying, go to sleep!

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
5/9/09 9:46 P

My SparkPage
Send Private Message
Reply
Go for wholesome fresh foods

If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.




 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/9/09 6:41 A

My SparkPage
Send Private Message
Reply
Eat Frequently, and Eat Slowly -

It is important to understand what happens when you skip a meal or go on a crash diet. When you skip a meal your metabolism slows to conserve your energy. And when you lose weight too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores, and any weight loss comes mostly from water and muscle.

Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently prevents hunger pangs and the binges that follow, provides consistent energy, and may be the single most effective way to maintain metabolism efficiency.

Eating slowly gives our bodies time to tell us they are full before we've eaten more than we need.


~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/8/09 4:45 P

My SparkPage
Send Private Message
Reply

There's an old saying: Lose it slowly, keep it off. This adage makes sense for at least one reason: Losing weight slowly means you've had time to adopt new behaviors, like eating less and exercising more.

And when you focus on the process of changing your habits --- not just on losing weight -- those new and healthier habits will be a big boost in helping you attain your weight loss goals.


~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/7/09 7:01 A

My SparkPage
Send Private Message
Reply
To fuel your body for optimal performance while losing weight -

Control your food portions. Who really needs "Biggie" anything? Use portion control.

Make smart substitutions. Why not try mustard (11 calories) instead of mayonnaise (99 calories) on that deli sandwich? Who knows, you might even like it better.

Focus on "power foods." High protein, high fiber, healthy fats and good carbs give you the most punch for your lunch.

Watch your eating habits. Mindless munching, emotional binging, and twice-a-day trough feedings are sneaky habits that steal momentum and leave pounds.


~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
5/6/09 12:25 P

My SparkPage
Send Private Message
Reply
Exercise is essential for weight loss
It's nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old "no time for exercise" excuse. Be certain to find something you enjoy. You'll be more apt to stick with it. Try walking with a friend, joining an intramural sports league, participating in outings with a group like The Sierra Club, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become "hooked."

I know this is something we all know but sometimes a little reminder doesn't hurt.

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/6/09 8:18 A

My SparkPage
Send Private Message
Reply
Have Realistic Expectations -

One pound of fat is equivalent to 3,500 calories, so you need to be realistic about how long it takes to lose fat.

The best approach is a combination of consuming fewer calories while getting more exercise. But keep in mind that it takes a lot longer to burn off calories through exercise than it does to eat fewer calories.

A weight loss of 1-2 pounds per week is a safe rate, and helps to ensure that you're losing fat, not muscle or water weight.



~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/5/09 7:17 A

My SparkPage
Send Private Message
Reply
Keep a workout log.

It's hard to make progress in the gym when you don't remember what you did the previous time. Did I lift that much weight? Did I do that many reps? How many sets did I do again? Wait, which exercise am I supposed to do now? Was I on the treadmill for 20 minutes yesterday... or was it 30? A workout log will allow you to know the answers to these questions, and this will in turn allow you to make progress. And, in case you were wondering... progress leads to results.

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/5/09 7:16 A

My SparkPage
Send Private Message
Reply
I have tried Turkey bacon, it's ok. It's missing most of the fat so although it's good it doesn't taste like real bacon. Give it a try and let us know what you think.

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
5/4/09 4:52 P

My SparkPage
Send Private Message
Reply
I have never tried turkey bacon. Have any of you? and is it good? I have always wondered what it taste like.

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
5/4/09 1:51 P

My SparkPage
Send Private Message
Reply

Cut 100 or More Calories

Oh, how we can cut calories... let's count the ways!

Here's the bottom line: one pound is equivalent to 3,500 calories. Whether by making slight changes to your diet like the ones listed below or exercising, a deficit of 500 calories a day will lead to the loss of a pound a week! Remember, it's the small changes we make every single day that make a big difference in the long run!


Switch to water first thing in the morning instead of fruit juice. Fruit juice is high in sugar. Since most of us are dehydrated in the morning, water's the best thing to do the trick anyway.

Switch to sugar-free yogurt instead of eating regular yogurt.

Switch to a low-fat store-bought bagel instead of a bakery bagel.

Save even more -- use all-fruit instead of flavored cream cheese on that low-fat bagel.

Replace bacon at breakfast with reduced-fat turkey bacon or Canadian bacon.

Steam veggies instead of sautéing them in butter or oil.

If you drink a lot of soda, switching to diet soda will probably save you hundreds of calories a day.

Switch to boiled shrimp instead of steak on shish kebabs.

Replace 1 tablespoon of regular mayo on your turkey sandwich with 1 ˝ tablespoons of reduced fat mayo.

Indulge in Sunday-morning French toast... modified. Use non-fat milk and egg whites instead of whole milk and eggs.


Edited by: NASCARGIRL3 at: 5/4/2009 (13:52)
~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
4/24/09 7:39 A

My SparkPage
Send Private Message
Reply

The ABCs of Weight Loss
26 tips to help you succeed.


A is for attitude. A can-do attitude will help you get over the inevitable hurdles of weight loss. Anticipate slip-ups -- they happen. But instead of letting them derail your weight loss efforts, learn from them and get right back on track. You don't have to be perfect to lose weight and be healthy. Just keep your eye on the target and keep moving forward, one step at a time.

B is for breakfast. It really is the most important meal of the day. Don't leave home without eating something nutritious to get your metabolism perking and give you energy for the day ahead. It can be a banana, low-fat yogurt, cereal, last night's leftovers, etc. A small meal that contains both fiber and protein can keep you feeling satisfied until lunchtime.

C is for calories. They do count. Get into the habit of reading food labels to help you make healthy choices. And keep in mind that all the information listed there is based on the portion size the label specifies (which may not be the size of the portion you usually eat). Monitoring your portions and learning more about the calories in the foods you enjoy will help you meet your goals.

Diets don't work. There are hundreds of diets that will help you lose weight, but what good is losing weight if you gain it right back? Eating crazy food combinations or eliminating food groups is not the way to keep weight off. Instead, choose a nutritionally balanced plan with enough calories to keep you from feeling famished.

Eating regular meals is essential. Experts agree that you should go no longer than 4 to 5 hours between meals. Otherwise, intense hunger can trigger a binge. Some experts believe dieters have better control if they eat several mini-meals throughout the day. Choose the meal pattern that works best in your lifestyle, but make sure to eat at least three meals per day.

Fiber is nature's weight loss aid. It comes in two forms, soluble (the gummy type found in oatmeal and beans) and insoluble (the type found in fruits, vegetables, and whole grains). Both are important to good health. Soluble fiber can help to lower cholesterol; insoluble contains indigestible fibers that add bulk to our diets. Both forms of fiber swell in the stomach and help to create a feeling of fullness. Most high-fiber foods are also high in water and low in calories, making them must-have diet foods.

Gum chewing may be just what the dentist ordered. Chewing on a piece of sugarless gum can help cleanse the mouth of bacteria, satisfy a sweet tooth, and reduce the urge to eat. Keep a pack of sugarless gum handy. The next time you have the urge to reach into the cookie jar, try a piece of gum instead for a zero-calorie treat.

Heart-healthy foods should fill your pantry, refrigerator, and freezer. Choose foods that are low in saturated and trans fats. Enjoy plenty of naturally fat-free, low-sodium fruits and vegetables. Choose healthy fats such as canola, olive, and vegetable oils. Eat foods rich in omega-3 fatty acids, like walnuts, flaxseed, and salmon and other fatty fish. Choose low- and non-fat dairy products, as well as the leanest cuts of meat (round and loin) and skinless poultry. Beans, nuts, and whole grains round out the list of heart-healthy foods.

Invest in a pedometer and track your steps each day. The goal is to walk at least 10,000 steps -- the equivalent of 5 miles -- daily to thwart weight gain (and promote weight loss). Challenge yourself to increase your steps each day, even if you can't get up to 10,000. Every step counts; remember that your goal is simply to improve your fitness level.

Just do it! Get into a routine that includes regular physical activity. Not only does exercise energize you, it burns calories, improves balance and coordination, and relieves stress. When you don't have time for a formal workout, try to squeeze in at least three 10-minute chunks of physical activity. (Be sure to check with your doctor before starting any exercise routine.)

Key to an effective exercise plan is variety. Try something new -- maybe Pilates, yoga, or water aerobics. Having fun and trying new things will keep you interested and enhance your commitment to exercise. Another key: starting your day with activity is one of the best ways to make sure it does not get squeezed out of your schedule.

Low blood sugar is often the cause of between-meal cravings, especially for sweets. Eating meals and small snacks that contain lean protein and fiber every few hours helps keep blood sugar levels steady. When sweets cravings strike, try to satisfy them with naturally sweet foods such as fruit (accompany it with a little low-fat yogurt for protein).

Mindful eating means taking time to savor every bite. Turn off the distractions, and concentrate on the aroma, texture, and flavor of food. Becoming more mindful when you eat will give you more pleasure from your meals. The bonus: You'll also be more in tuned with your body's signals of fullness, and you'll be less likely to overeat.

Nighttime snacking, for most of us, is a habit that can undermine weight loss success. That's because the calories we eat after dinner tend to be empty ones, from chips, cookies, etc. Brushing your teeth after supper will help you make dinner the last meal of the day. If you need a little something at night, try to satisfy the urge with few calories -- have a stick of gum, one piece of hard candy, or a cup of hot tea).

One more scoop, one more cookie, one more glass of wine -- "just one more" can add lots of extra calories. Controlling portions is fundamental to weight loss success. You don't need to give up your favorite foods, but you do need to keep track of your portions. At home, use smaller plates and keep food at the stove instead of on the table at mealtime. When you go out to eat, order a soup and a salad instead of an entree, or take home half your meal in a doggie bag.

Protein is the "secret sauce" to weight control. Include a source of protein -- lean meats, low-fat dairy, beans, or nuts -- in all meals and snacks to help keep you feeling full for hours.

Quit those old habits that caused you to gain weight, and replace them with healthier ones. Simple changes -- like lightening your coffee with low-fat milk instead of cream, switching to light mayonnaise, avoiding fried foods -- can help create healthier eating patterns that foster long-term weight loss.

Rely on friends, family, and/or an online community to help you in your weight loss efforts. Your motivation is at an all-time high when you start a weight loss program, but after a few weeks, it often starts to wane. Let your supporters help you get through the rough times.

Supplement your healthy eating plan with a once-daily multivitamin for nutritional insurance. Despite your best efforts, it can be hard to get all the nutrients you need every day. Taking a multivitamin will help fill in the gaps.

Track your eating patterns and physical activity every day. One of the tips of the "successful losers" tracked in the National Weight Control Registry is the importance of journaling food intake and activity. Entering this information into your online journal or in a notebook is a powerful motivator to help keep you working toward your goals.

Uncle Sam's latest dietary guidelines promise to make us happier, healthier and thinner. Tips from the government's recommendations (the 2005 Dietary Guidelines and MyPyramid) include:

Eat plenty of fruits and vegetables.
Eat more whole grains. At least half of your servings of grain foods should come from whole grains.
Enjoy three servings of low-fat dairy each day (yogurt, milk, or cheese).
Limit saturated and trans fats, sugar, and alcohol.
Watch the sodium content of your diet. Eat less processed food to reduce sodium.
Get plenty of exercise -- at least 30 minutes a day.
Volumetrics is the art of eating foods high in volume, or high-water foods. Fruits, vegetables, and soups are all examples of high-volume foods that are super-nutritious, satisfying, and low in calories. Dieters should make sure their plans are full of these healthy foods so they can feel full while still losing weight.

Water is your body's preferred form of fluid. It is thirst-quenching and naturally delicious without one single calorie. You need some 6-8 glasses of water or fluids each day. Recent studies suggest that we should let thirst determine how much we drink each day. Foods that are high in water (soups, Jell-O, produce) also count toward our fluid requirements. Many dieters find drinking water helps keep them from overeating.

EXcuses should be excised. Do you really want to lose weight and improve your health once and for all? Then stop making excuses and just do it! Sure, that's easier said than done. But you need to stop finding reasons why you can't start moving a healthier lifestyle, and start listing all the reasons why you should. Don't put it off until tomorrow. Start today, by doing something positive -- just one small thing -- toward your health and weight loss.

Yogurt used to be thought of as health food. Now it lines the grocery shelves in a variety of forms. It's portable, convenient, full of nutrients like calcium and protein, and it makes an excellent snack or mini-meal. The French swear by it, and so should you. Low-fat yogurt is filling and nutritious, but keep in mind that it can be loaded with sugar. So read labels to make the best choice.

Zip in your step is what you'll get once you start eating more healthfully and getting regular exercise. Losing as little as 5% to 10% of your body weight can help you feel better and improve your health. Just think of the weight you'll lose as bricks in a backpack. Lightening your load a few pounds at a time can be invigorating and energizing.



Edited by: NASCARGIRL3 at: 4/24/2009 (07:40)
~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
LA2GACHEREE's Photo LA2GACHEREE Posts: 2,460
4/2/09 10:20 A

Send Private Message
Reply
Thanks Becky, great tips!

***Money saving tip***
Not pulled from anywhere, this one is from me personally for my favorite Spark friends.

If you shop at Amazon.com I have something good for you. Amazon has another site called mturk. There you can sign in using the amazon id and password that you already use and complete tasks, they call hits, for money. They range from 1 cent to $5 + per task. They are very easy and your hit will be approved as long as you follow the directions.
It's not a ton of money, but here's my favorite part, that money can be placed directly into an amazon gift card account for you. I'm using it now to help purchase the exercise dvds that were my March reward, then I will start saving for Christmas.I saved a lot of money this way on Christmas gifts last year. It also helped me to order something for my hubby that could actually surprise him. Since his is the only income, it's hard to keep a purchase a surprise for him.

You would have to check on income tax info if you plan on using it a lot, some people use it as their at home job. The money can also go into your bank account. I can tell you that another company I work for reports income over $600.

Edited by: LA2GACHEREE at: 4/2/2009 (10:20)
Cheree
leader - Making ME a Priority
teams.sparkpeople.com/makingMEaprio
rity


"You are never given a wish without also being given the power to make it come true. You may have to work for it, however."
“You've got to think about 'big things' while you're doing small things, so that all the small things go in the right direction.”


 Pounds lost: 4.6 
 
0
12
24
36
48
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
3/30/09 8:06 P

My SparkPage
Send Private Message
Reply
Drink for a Smaller Waist

»
This Week's Tips:


Our Most Popular Tips »
Here’s an easy way to turn a routine workout into a powerful waist-whittler: Drink green tea.

That’s right. Ditch the Gatorade and instead sip several mugs of the green stuff throughout the day. Research shows that the wonder duo of green tea and exercise may target belly fat better, so it shrinks more easily than with exercise alone.

Fat-Busting Brew
In a study, overweight adults who engaged in an exercise program for 12 weeks lost more belly fat if they also drank green tea daily. The green tea seemed to boost overall weight loss and triglyceride control in the study group, too. The magic amount of tea needed for the effect? Enough to get about 625 milligrams of catechins plus a little caffeine every day (roughly 7 cups daily). Start drinking green tea.

The Power of Green
Researchers think that catechins in green tea might blast tummy fat by acting on enzymes that influence the body’s calorie- and fat-burning mechanisms. And catechins and caffeine together may boost the body’s metabolism. Brew up a pot of tea the next time friends visit and you can all enjoy these extra benefits as well:

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
CATTRINA SparkPoints: (0)
Fitness Minutes: (26,457)
Posts: 829
3/28/09 12:12 A

My SparkPage
Send Private Message
Reply
HI CHEREE . THANKS FOR THE TIP ABOUT WATER.
I KNOW THAT OUR BODIES ARE SUPPOSE TO BE 3 PARTS WATER, WELL I KNOW THAT IT'S TRUE. BUT SOMEHOW STILL I WONDER HOW MUCH WATER IT'S REALLY GOOD TO DRINK IN AN AVERAGE. I DRINK THE 8 GLASSES OF WATER A DAY BUT FOR ME IT'S NOT THAT EASY. I ALWAYS START THE MORNING WITH MY 16 ONZ. OF WATER BEFORE I HAVE BREAKFAST. emoticon emoticon

To serve others we don't need to do Great works but to

do small things with Great Love.

Mother Theresa


 current weight: 137.0 
 
148
142.25
136.5
130.75
125
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
3/27/09 3:30 P

My SparkPage
Send Private Message
Reply
cool

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
LA2GACHEREE's Photo LA2GACHEREE Posts: 2,460
3/27/09 2:43 P

Send Private Message
Reply
more info about water:
1. 75% of Americans are chronically dehydrated.
2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
3. Even MILD dehydration will slow down one's metabolism as much as 3%.
4. One glass of water successfully shut down midnight hunger pains for almost 100% of the dieters in a University of Washington research study.

Cheree
leader - Making ME a Priority
teams.sparkpeople.com/makingMEaprio
rity


"You are never given a wish without also being given the power to make it come true. You may have to work for it, however."
“You've got to think about 'big things' while you're doing small things, so that all the small things go in the right direction.”


 Pounds lost: 4.6 
 
0
12
24
36
48
CATTRINA SparkPoints: (0)
Fitness Minutes: (26,457)
Posts: 829
3/23/09 5:08 P

My SparkPage
Send Private Message
Reply
Thanks for the tip about milk. I love milk.
I tried soy milk since it's supposed to have more than milk can offer. Well, I couldn't drink it.
I can easily drink three glasses of milk a day.
Maybe it could count for some of the water?



emoticon emoticon emoticon

To serve others we don't need to do Great works but to

do small things with Great Love.

Mother Theresa


 current weight: 137.0 
 
148
142.25
136.5
130.75
125
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
3/19/09 8:24 A

My SparkPage
Send Private Message
Reply
"Milk... so it does do a body good!"

Creighton University recently conducted a study on calcium's effects on weight loss. They found that women who took in 1,000 mg of calcium every day weighed nearly 20 pounds less than the women in the control group. The catch? Just be sure to keep your dairy fix low- or non-fat! For example, you can drink up your 1,000 mg of calcium in the form of three 8 ounce glasses of fat free milk. emoticon

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
CATTRINA SparkPoints: (0)
Fitness Minutes: (26,457)
Posts: 829
3/17/09 11:14 P

My SparkPage
Send Private Message
Reply
HI BECKY, THIS IS SO TRUE . ALL THE POINTS MENTION I CAN SEE HAPPENING TO ME. THERE IS ALWAYS FOOD AROUND THE HOUSE. WE DON'T DO AS MUCH MANUAL WORK THERE ARE ALL THESE MACHINES TO HELP US. IN MY CASE I GET TIRED AFTER TWO HOURS OF WORK MAX.
I WOULD SAY THERE ARE SO MANY TEMPTATIONS OUT THERE, AND IT COMES RIGHT INTO OUR LIVING ROOMS VIA... COMMERCIALS. THE PICTURES ARE BETTER THAN WHAT THEY REALLY OFFER YOU. I ONLY GET HUNGRY WHEN I AM OUT SIDE ON SOME ERRANT. emoticon emoticon emoticon emoticon

To serve others we don't need to do Great works but to

do small things with Great Love.

Mother Theresa


 current weight: 137.0 
 
148
142.25
136.5
130.75
125
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
3/13/09 1:09 P

My SparkPage
Send Private Message
Reply
6 common reasons why we don’t lose weight
By John Messmer, MD
Many of our social interactions include food.
Restaurants portions have increased (particularly fast food).
We are less active than in the past.
We find it unacceptable to be hungry.
We misunderstand how weight is maintained.
We forget the extra food we eat everyday, or we think we ate less than we did.
It’s also important to remember that when we consume fewer calories, we have a tendency to be less active, which probably stems from our biological programming to preserve body weight for survival.


 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
3/12/09 2:42 P

My SparkPage
Send Private Message
Reply
Great tip, I'll have to get some and put them on my salad.

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
3/9/09 6:09 A

My SparkPage
Send Private Message
Reply
Tips from the RealAge Community

This Week's Tips:
The Legume That Lowers Cholesterol


Our Most Popular Tips »
There's a certain bean that may have cholesterol-lowering powers. Where can you get it? Try a creamy side of hummus.

Research shows that chickpeas, the luscious legume that's pureed for hummus dips, could go a long way toward improving your cholesterol profile.

Gaga for Garbanzos
In a small study, people who ate roughly 25 ounces of chickpeas (also called garbanzo beans) per week for 12 weeks showed an improvement in their total cholesterol levels compared with when they ate a chickpea-free diet for 4 weeks. And that's not all: Their insulin levels also improved, and they lost a small amount of weight -- without dieting or exercising. All good reasons to fall in love with this legume

Edited by: ~BECKYBO32~ at: 3/9/2009 (06:10)
 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
LA2GACHEREE's Photo LA2GACHEREE Posts: 2,460
3/8/09 9:47 A

Send Private Message
Reply
Thanks Becky!

Cheree
leader - Making ME a Priority
teams.sparkpeople.com/makingMEaprio
rity


"You are never given a wish without also being given the power to make it come true. You may have to work for it, however."
“You've got to think about 'big things' while you're doing small things, so that all the small things go in the right direction.”


 Pounds lost: 4.6 
 
0
12
24
36
48
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
3/6/09 8:28 A

My SparkPage
Send Private Message
Reply
YOU Docs Daily
The online edition of their daily newspaper column

Make Workout Time Fly
You know those days when you think about how great you’ll feel after your workout -- but you still can’t get started? Say goodbye to them. These three workout games make time fly by, keeping your mind occupied, and they prevent fitness plateaus by keeping your body stimulated.

1. Change the rules but work the same. Make your workout harder in one way but easier in another, so the amount of work you do stays the same. For instance, if you’re using a treadmill, increase the speed and decrease the incline. Then switch, so you’re walking more slowly but on an upward slope. Even though your intensity remains steady, the variety makes the workout feel different.

2. “I can do anything for 30 or 60 seconds.” Add high-intensity intervals here and there throughout your workout, but only do them for 30 or 60 seconds each. The time limit creates a doable challenge, and the mini challenges make it fun.

3. The trigger switch. Pick something that happens randomly, and use it as a trigger to change your workout. For instance, if your stationary bike faces a window, you might decide that every time a red car goes by, you’ll increase the intensity by one level, until you reach your personal max. When you get there, switch: Use every red car as a signal to reduce the intensity one level, then work your way back up again. On a stair climber, you might use random events to change the way you’re stepping -- do baby steps, then deep steps, then step with no hands touching the side rails. Suddenly, you’re done!



 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
LA2GACHEREE's Photo LA2GACHEREE Posts: 2,460
2/27/09 5:18 P

Send Private Message
Reply
Found this today, don't know why I never noticed it before. Exercise generator.
www.sparkpeople.com/resource/fitness
_p
lan_generator.asp


Cheree
leader - Making ME a Priority
teams.sparkpeople.com/makingMEaprio
rity


"You are never given a wish without also being given the power to make it come true. You may have to work for it, however."
“You've got to think about 'big things' while you're doing small things, so that all the small things go in the right direction.”


 Pounds lost: 4.6 
 
0
12
24
36
48
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
2/6/09 6:04 A

My SparkPage
Send Private Message
Reply
Eat a healthy breakfast. It will boost your energy, metabolism and mental focus. Plus, breakfast eaters consume fewer calories throughout the day than people who skip this meal.

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
1/31/09 3:31 P

My SparkPage
Send Private Message
Reply
I believe that because before I had an issue with my weight people use to complain about how long it took me to eat. I was always the last one to finish.

I am starting to eat slower again. Anything positive to help with weight loss I am all for.

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
LA2GACHEREE's Photo LA2GACHEREE Posts: 2,460
1/31/09 10:34 A

Send Private Message
Reply
Eating slowly can lead to weight loss

Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

Cheree
leader - Making ME a Priority
teams.sparkpeople.com/makingMEaprio
rity


"You are never given a wish without also being given the power to make it come true. You may have to work for it, however."
“You've got to think about 'big things' while you're doing small things, so that all the small things go in the right direction.”


 Pounds lost: 4.6 
 
0
12
24
36
48
LA2GACHEREE's Photo LA2GACHEREE Posts: 2,460
1/15/09 5:32 P

Send Private Message
Reply
interesting. I always have dry parsley around and use it often but I almost never buy fresh.

Cheree
leader - Making ME a Priority
teams.sparkpeople.com/makingMEaprio
rity


"You are never given a wish without also being given the power to make it come true. You may have to work for it, however."
“You've got to think about 'big things' while you're doing small things, so that all the small things go in the right direction.”


 Pounds lost: 4.6 
 
0
12
24
36
48
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
1/14/09 11:18 A

My SparkPage
Send Private Message
Reply
Therapeutic Effects of Parsley...

Parsley is a diuretic that purifies the blood and accelerates the excretion of toxins. It stimulates appetite and aids in digestion and metabolism. The herb can also ease bloating, stomach cramps and nausea, as well as relieve arthritis symptoms. Eaten regularly, it reduces heart rate and lowers blood pressure. To keep your breath fresh, chew on fresh parsley leaves. And for treatment of kidney stones brew up some parsley tea.

*Also don't cook parsley, because heat destroys its valuable vitamins and minerals. To retain parsley's flavor, chop the herb just before using and add it to hot foods at the last minute.

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
1/14/09 11:11 A

My SparkPage
Send Private Message
Reply
I really need to start exercising in the morning. I can tell a difference when I have to wait until the evening to get in my exercises.



 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
LA2GACHEREE's Photo LA2GACHEREE Posts: 2,460
1/13/09 9:53 A

Send Private Message
Reply
Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.

Cheree
leader - Making ME a Priority
teams.sparkpeople.com/makingMEaprio
rity


"You are never given a wish without also being given the power to make it come true. You may have to work for it, however."
“You've got to think about 'big things' while you're doing small things, so that all the small things go in the right direction.”


 Pounds lost: 4.6 
 
0
12
24
36
48
AGOODFELLOW's Photo AGOODFELLOW Posts: 1,136
1/11/09 11:42 P

My SparkPage
Send Private Message
Reply
Thats a good one. I also think that it is sort of a helpful mind game to play on yourself. If you tell yourself that it will just be quick and easy workout (for myself anyway)I get into it and I figure well you are here you might as well just go another 10 minutes.



 current weight: 220.0 
 
239
225.75
212.5
199.25
186
LA2GACHEREE's Photo LA2GACHEREE Posts: 2,460
1/10/09 4:15 P

Send Private Message
Reply
Tip from a Spark Article:

Use Shorter Workouts to Build Consistency

If you’re having trouble staying consistent with exercise (and most of you tell us you are ), try a shorter workout session. Tell yourself that you’ll exercise for 10 or 15 minutes, and follow through with it. Of course 10 minutes of exercise is better than totally skipping a workout. But, once you’ve hit that small goal (whether it’s 5, 10, or 20 minutes), ask yourself if you could keep going. You may find that planning on a short workout is enough to get you to the gym, and once you’re there, you can do a lot more than you thought.



Cheree
leader - Making ME a Priority
teams.sparkpeople.com/makingMEaprio
rity


"You are never given a wish without also being given the power to make it come true. You may have to work for it, however."
“You've got to think about 'big things' while you're doing small things, so that all the small things go in the right direction.”


 Pounds lost: 4.6 
 
0
12
24
36
48
LA2GACHEREE's Photo LA2GACHEREE Posts: 2,460
1/9/09 2:29 P

Send Private Message
Reply
Welcome HPFAN36! Sending you a Spark mail about that.

Cheree
leader - Making ME a Priority
teams.sparkpeople.com/makingMEaprio
rity


"You are never given a wish without also being given the power to make it come true. You may have to work for it, however."
“You've got to think about 'big things' while you're doing small things, so that all the small things go in the right direction.”


 Pounds lost: 4.6 
 
0
12
24
36
48
HPFAN36's Photo HPFAN36 SparkPoints: (0)
Fitness Minutes: (205)
Posts: 27
1/9/09 2:22 P

My SparkPage
Send Private Message
Reply
I had the same thought about jumping rope--great all around exercise. So two years ago I went out and bought one. Jumped for a few minutes and was soaking wet and quite confused. Turns out after a few kids, pelvic muscles aren't what they used to be. I can't jump on a trampoline either. Such a bummer. I know this is a common problem for women post kids and kegels haven't helped any.

 current weight: 163.2 
 
163.2
156.4
149.6
142.8
136
NASCARGIRL3's Photo NASCARGIRL3 Posts: 4,735
1/8/09 1:24 P

My SparkPage
Send Private Message
Reply
Guess maybe I'll have to invest in a jump rope. Great idea, thanks!

~Wendy
Co Leader for Positive Thinking Team.

Great opportunities to help others seldom come, but small ones surround us every day. - Sally Koch



 current weight: 137.2 
 
161
154.5
148
141.5
135
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
1/8/09 12:41 P

My SparkPage
Send Private Message
Reply
Jumping rope is one of the simplest, yet most effective exercises one can do. In just 15-20 minutes, jumping rope will give you a great total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.

Spark has a great 10 min jump rope cardio video that is really awesome. You all should check it out.

 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
LA2GACHEREE's Photo LA2GACHEREE Posts: 2,460
1/6/09 4:56 P

Send Private Message
Reply
Thanks for starting this one Becky. I can't wait to read everyone's tips.

Cheree
leader - Making ME a Priority
teams.sparkpeople.com/makingMEaprio
rity


"You are never given a wish without also being given the power to make it come true. You may have to work for it, however."
“You've got to think about 'big things' while you're doing small things, so that all the small things go in the right direction.”


 Pounds lost: 4.6 
 
0
12
24
36
48
~BECKYBO32~'s Photo ~BECKYBO32~ Posts: 3,049
1/6/09 3:22 P

My SparkPage
Send Private Message
Reply
We have starting sharing daily tips for a challenge that I am doing on another team and thought I would share some of my tips here.

Here is todays tip....
By eating 3 cups of dried beans per week, you can reduce your risk of disease by up to 16%. Most Americans eat about a third of this amount. Research shows eating one-half cup of pinto beans daily can reduce cholesterol by 8 percent. And an added bonus... They help with weight management by making you feel full without a lot of calories. And I love the fact that they have 6 to 8 grams of fiber in half-cup since getting more fiber is one of my goals this year. They can help reduce your risk of some types of cancer. GO BEANS!

So try adding dried beans such as black beans, chickpeas, kidney beans, pink beans and pinto beans to your weekly menu my fellow team mates.


 Pounds lost: 21.0 
 
0
30.5
61
91.5
122
Page: 1 of (1)   1

Report Innappropriate Post

Other Making ME a Priority General Team Discussion Forum Posts

Topics: Last Post:
BUDDIES! 8/22/2014 12:48:42 AM
Just Checking In 10/20/2013 9:23:11 AM
Temporarily Forgot 10/8/2013 4:23:31 PM
Getting organized !!!! And loving it !!! 7/27/2014 7:55:21 AM
Who would do it if I wasn't here 11/8/2013 7:27:59 PM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x23656x21545191

Review our Community Guidelines