SparkPoints: (85,014)
Fitness Minutes: (70,468)
Posts: 11,372
2/20/11 7:25 A

The YOU-Turn: It’s OK to make mistakes. The important thing is to catch them, recognize them, control them and allow yourself the opportunity to get back on the right (waist management) road.

current weight: 220.0

236 217 198 179

160

SparkPoints: (85,014)
Fitness Minutes: (70,468)
Posts: 11,372
2/17/11 6:48 P

The Team: Don’t be afraid to enlist advice from qualified nutritionists and trainers. But one of your most important team members will be your support partner-someone who can encourage you and be a deterrent to failure, too (you won’t want to report to that person a four-doughnut binge).

current weight: 220.0

236 217 198 179

160

SparkPoints: (85,014)
Fitness Minutes: (70,468)
Posts: 11,372
2/13/11 8:04 A

Supplements: Once a day, take a multivitamin as an insurance policy against less-than-perfect food choices. (It’s even better if you split the pill and take half twice a day.) Through food and the multivitamin, you need to get a total of 1200 milligrams of calcium, 600 IU of vitamin D, 400 milligrams of magnesium, and 300 milligrams of pantothenic acid (vitamin B5). Also, take 2 grams of distilled fish oil for omega-3 fatty acids and one half teaspoon of cinnamon daily. And make sure you get ten tablespoons of cooked tomato sauce weekly.

current weight: 220.0

236 217 198 179

160

SparkPoints: (85,014)
Fitness Minutes: (70,468)
Posts: 11,372
2/6/11 6:28 P

Meal Journal: Track your food, track your food, track your food.

current weight: 220.0

236 217 198 179

160

SparkPoints: (85,014)
Fitness Minutes: (70,468)
Posts: 11,372
2/2/11 5:20 P

Substitution Foods: In any recipe or meal plan you can replace any fruit or vegetable with another to make recipes to your taste.

current weight: 220.0

236 217 198 179

160

SparkPoints: (85,014)
Fitness Minutes: (70,468)
Posts: 11,372
1/30/11 9:01 A

Waste Foods (Trash ‘em): Added sugars, simple carbohydrates, fructose as in high-fructose corn syrup, trans fat, saturated fat, non-whole-grain flour, and enriched and/or bleached flour.
In a Hunger Emergency: Apples, almonds, walnuts, soybeans, sugarless gum, water, cut-up veggies, low-fat yogurt and cottage cheese.

current weight: 220.0

236 217 198 179

160

SparkPoints: (85,014)
Fitness Minutes: (70,468)
Posts: 11,372
1/21/11 7:07 P

Waist Foods (Eat ‘em): Whole-grain carbohydrates; fiber; nuts, which include healthy monounsaturated and polyunsaturated fats; protein such as lean meats (two-legged preferred) and fish.

current weight: 220.0

236 217 198 179

160

SparkPoints: (85,014)
Fitness Minutes: (70,468)
Posts: 11,372
1/7/11 7:24 A

Meal Strategy: Three main meals plus snacks, so you’re never hungry. No eating within three hours of bedtime. Consider dessert an every-other-day treat.

current weight: 220.0

236 217 198 179

160