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POPSY190's Photo POPSY190 Posts: 4,587
5/3/14 9:53 P

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Thank you! I always wash what we don't grow throroughly! We can but try to do what we can!

Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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WENDYJM4's Photo WENDYJM4 Posts: 17,991
5/3/14 8:54 P

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www.ewg.org/foodnews/

12 Fruits & Veggies With The Most Pesticides (2014 Dirty Dozen)
BY MINDBODYGREEN
APRIL 29, 2014

Don't want to eat fruits coated with toxins? Neither do we! And neither does the Environmental Working Group, which thankfully tracks what's actually in and on our food.
On Tuesday they released their annual Shopper's Guide to Pesticides, which breaks down which fruits and veggies have the most pesticides and which have the fewest. Their goal is to bring some transparency to our food supply and help you decide when it's worth shilling out extra for organic produce. Apples topped the toxic list for the fourth year in a row, which may not come as a surprise in the wake of news that they're often covered with a chemical that's banned in Europe.
If it fits in your budget, the EWG recommends buying organic whenever possible. And if it's just not affordable right now, their guide can help you make more informed, healthy choices. The bottom line, says the EWG, is that it's always good to eat more fruits and vegetables, even if you're exposed to pesticides. Now you can be a little smarter about it.
Some highlights from the report:
• A single grape sample contained 15 pesticides.
• The average potato had more pesticides by weight than any other food.
• Single samples of celery, cherry tomatoes, imported snap peas and strawberries showed 13 different pesticides apiece.
The fruits and veggies with the most pesticides (the "Dirty Dozen Plus") are:
1. Apples
2. Strawberries
3. Grapes
4. Celery
5. Peaches
6. Spinach
7. Sweet bell peppers
8. Nectarines (imported)
9. Cucumbers
10. Cherry tomatoes
11. Snap peas (imported)
12. Potatoes
The "Dirty Dozen Plus" includes:
1. Hot peppers
2. Kale/collard greens
And the fruits and veggies with the least pesticides (the "Clean Fifteen") are:
1. Avocados
2. Sweet corn
3. Pineapples
4. Cabbage
5. Sweet peas (frozen)
6. Onions
7. Asparagus
8. Mangos
9. Papayas
10. Kiwi
11. Eggplant
12. Grapefruit
13. Cantaloupe
14. Cauliflower
15. Sweet potatoes



Wendy
South Australia

wendyjm4, Team leader for Sparkies Down Under.
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lost 23.9 kgs total or 52.58 lbs


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WENDYJM4's Photo WENDYJM4 Posts: 17,991
5/3/14 8:52 P

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great article on Apple cider vinegar

www.mindbodygreen.com/0-5875/15-Reas
on
s-to-Use-Apple-Cider-Vinegar-Every-DR>ay.html


Wendy
South Australia

wendyjm4, Team leader for Sparkies Down Under.
www.sparkpeople.com/myspark/groups_
individual.asp?gid=4672

(GMT + 10:30)

weight loss progress
lost 23.9 kgs total or 52.58 lbs


 current weight: 291.0 
 
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282.5
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POPSY190's Photo POPSY190 Posts: 4,587
4/8/14 8:56 P

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Thank you very much, Wendy. I did the same as Anna and shared it on fb.

Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 160.0 
 
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GOANNA2's Photo GOANNA2 Posts: 10,962
4/8/14 8:47 P

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Thanks Wendy. I took the liberty and shared
It on Facebook.

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WENDYJM4's Photo WENDYJM4 Posts: 17,991
3/24/14 7:53 A

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This was on the Daily Edition today on Seven. I don't know if any one saw this but was very interesting. Australia versus the World with Health. Only goes for about 5 minutes.

. au.tv.yahoo.com/the-daily-edition/vi
de
o/watch/22140566/australia-vs-the-woR>rld-health/


Wendy
South Australia

wendyjm4, Team leader for Sparkies Down Under.
www.sparkpeople.com/myspark/groups_
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weight loss progress
lost 23.9 kgs total or 52.58 lbs


 current weight: 291.0 
 
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WENDYJM4's Photo WENDYJM4 Posts: 17,991
3/7/14 7:33 P

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I do eat some of these foods. Thanks Penny

Wendy
South Australia

wendyjm4, Team leader for Sparkies Down Under.
www.sparkpeople.com/myspark/groups_
individual.asp?gid=4672

(GMT + 10:30)

weight loss progress
lost 23.9 kgs total or 52.58 lbs


 current weight: 291.0 
 
345
313.75
282.5
251.25
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POPSY190's Photo POPSY190 Posts: 4,587
3/7/14 2:50 P

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Healthy Arteries anyone??

healthyliving.msn.com/nutrition/the-
to
p-20-artery-cleansing-foods?jid=36&rR>id=5&FORM=MD00PP&OCID=MD00PP#5


Penny, Christchurch, NZDT GMT+12

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www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 160.0 
 
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POPSY190's Photo POPSY190 Posts: 4,587
1/9/14 9:59 P

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Here's a useful link to keep us on track with those new year resolutions:
www.yourlifechoices.com.au/news/five
-b
est-resolutions-websites?utm_source=R>edm&utm_medium=yourlil&utm_campaign=enews


Penny, Christchurch, NZDT GMT+12

Co-captain Panthers BL24
BLC25
www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 160.0 
 
160
155.25
150.5
145.75
141
WENDYJM4's Photo WENDYJM4 Posts: 17,991
12/22/13 6:04 A

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wow so many calories in most of these foods. thanks for sharing


Wendy
South Australia

wendyjm4, Team leader for Sparkies Down Under.
www.sparkpeople.com/myspark/groups_
individual.asp?gid=4672

(GMT + 10:30)

weight loss progress
lost 23.9 kgs total or 52.58 lbs


 current weight: 291.0 
 
345
313.75
282.5
251.25
220
POPSY190's Photo POPSY190 Posts: 4,587
12/21/13 5:05 P

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healthyliving.msn.com/nutrition/50-h
ol
iday-foods-you-should-never-eat?jid=R>38&rid=5&FORM=MD00QJ&OCID=MD00QJ


Penny, Christchurch, NZDT GMT+12

Co-captain Panthers BL24
BLC25
www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 160.0 
 
160
155.25
150.5
145.75
141
WENDYJM4's Photo WENDYJM4 Posts: 17,991
12/5/13 4:33 A

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thank you Penny

Wendy
South Australia

wendyjm4, Team leader for Sparkies Down Under.
www.sparkpeople.com/myspark/groups_
individual.asp?gid=4672

(GMT + 10:30)

weight loss progress
lost 23.9 kgs total or 52.58 lbs


 current weight: 291.0 
 
345
313.75
282.5
251.25
220
POPSY190's Photo POPSY190 Posts: 4,587
11/21/13 10:52 P

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From a Spark Coach:
This morning we launched a slightly redesigned version of the nutrition tracker. The changes entail:

1) An overall visual redesign. We simplified the colors, and a few other things. The goal was to better match the redesigns recently launched on pages like our homepage and Start page.

2) As part of the redesign, we moved a few things around the page:
- The biggest is that the water tracker, Tracker Options, and Daily Feedback buttons were moved down the page.
- We dropped the fruit/veggie quick track but that tracking can easily be added to the Start page tracking options. The same can be done with the water tracking as well for more of a one stop tracking option.
- The button to add more nutrients is now at the bottom of the page, vs to the top right of foods tracked for the day

We will be updating the Nutrition Tracker tour in a week or so. Further questions can be directed to support@sparkpeople.com or via the Site/Tech message board forum.

While we know change can be difficult, please know that we do not make changes simply for the sake of change. Our goal is always to better serve the millions of members that are working hard to positively change their life, one goal at a time.

Penny, Christchurch, NZDT GMT+12

Co-captain Panthers BL24
BLC25
www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 160.0 
 
160
155.25
150.5
145.75
141
POPSY190's Photo POPSY190 Posts: 4,587
9/9/13 4:44 P

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A SF has recommended the book "Sink Reflections" by Maria Cilley. I haven't yet read it as I have to get it from the central library but it comes very highly recommended. It's focus is on getting life in order. I tried to add a link to a review but the add a link tab isn't working. But googling the author's name or the book title brings up plenty of information.

Penny, Christchurch, NZDT GMT+12

Co-captain Panthers BL24
BLC25
www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 160.0 
 
160
155.25
150.5
145.75
141
TOTHEFUTURE1's Photo TOTHEFUTURE1 Posts: 5,037
7/28/13 9:31 A

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Thanks good blog

To my Sp friends
"How can life be true without friends" Enius
Thanks for extending your friendship to me
WENDYJM4's Photo WENDYJM4 Posts: 17,991
7/28/13 2:57 A

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great article Penny. Thanks for letting us know..

Wendy
South Australia

wendyjm4, Team leader for Sparkies Down Under.
www.sparkpeople.com/myspark/groups_
individual.asp?gid=4672

(GMT + 10:30)

weight loss progress
lost 23.9 kgs total or 52.58 lbs


 current weight: 291.0 
 
345
313.75
282.5
251.25
220
POPSY190's Photo POPSY190 Posts: 4,587
7/28/13 12:54 A

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This is a blog from a SP member about the four As. She gives good, proven advice.
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5435003


Penny, Christchurch, NZDT GMT+12

Co-captain Panthers BL24
BLC25
www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 160.0 
 
160
155.25
150.5
145.75
141
POPSY190's Photo POPSY190 Posts: 4,587
7/27/13 5:25 P

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Thanks to 1KSBEST on Mel's new team www.sparkpeople.com/ma/ONE-FOR-ALL-A
ND
-ALL-FOR-ONE/4/1/115203

for this helpful hint. Sometimes it's hard to remember previous posts, or to find them! This can help with that:

A SP trick for finding your last post.
1. open the chat group you're interested in
2. then hit Ctrl F (this opens a box at the top of the page)
3. type in your user name (mine pops up after the first 2 letters '1ks)

Now you can read from where you left off.

Edited by: POPSY190 at: 7/27/2013 (17:25)
Penny, Christchurch, NZDT GMT+12

Co-captain Panthers BL24
BLC25
www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 160.0 
 
160
155.25
150.5
145.75
141
TOTHEFUTURE1's Photo TOTHEFUTURE1 Posts: 5,037
7/16/13 10:49 P

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Thanks emoticon

To my Sp friends
"How can life be true without friends" Enius
Thanks for extending your friendship to me
WENDYJM4's Photo WENDYJM4 Posts: 17,991
7/16/13 8:37 P

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thanks Penny I will be checking these out.

Wendy
South Australia

wendyjm4, Team leader for Sparkies Down Under.
www.sparkpeople.com/myspark/groups_
individual.asp?gid=4672

(GMT + 10:30)

weight loss progress
lost 23.9 kgs total or 52.58 lbs


 current weight: 291.0 
 
345
313.75
282.5
251.25
220
SUSIEPH1's Photo SUSIEPH1 SparkPoints: (212,264)
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7/16/13 6:40 P

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Thank you so much Penny for these helpful hints .. Hugs Susie

Susie.
Victoria


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POPSY190's Photo POPSY190 Posts: 4,587
7/16/13 5:45 P

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Five weight loss Australian websites, from YOURlifechoices emagazine




31st May 2013
Debbie McTaggart



Just about everything can be managed online these days, even losing weight. These five websites will help, whether you’re looking to drop two or 20 kilos.

Swap it
Losing weight isn’t all about giving things up, it can be as simple as making a few changes to your diet. Swap It not only suggests some healthy lifestyle changes you can make, it also allows you to plan your goals, offers practical support and has useful ‘how to’ videos to get you started and keep you on track
www.swapit.gov.au

Plan your diet
When it comes to preparing lunch and dinner in a hurry, we’re often too hungry to consider if what we’re eating is healthy and weight-loss friendly, and instead just reach for what’s available. A simple, weekly meal plan will enable you to plan ahead, shop wisely and even include a few treats sprinkled throughout the week. This simple meal planner, with shopping list included, will give you a good overview on your weekly meals
www.theprojectgirl.com

Unhealthy food associations
Habit can be the biggest barrier to losing weight. If you find it hard to give up Friday night pizza, or a few drinks on a Sunday afternoon, then you need some tips to take your mind off food. Understanding your eating and social habits could be the first step to shedding the kilos.
www.weightloss.com.au

Exercise

If only we could lose weight without having to work at it, but it’s unlikely without some kind of exercise. It’s never too late to start and the healthier your body is, the longer you will be able to keep off the extra weight.
www.betterhealth.vic.gov.au

Avoid fad diets and scams
Most of us would jump at the chance to lose weight without the work and this is exactly why so many fad diets and scams appear on the market. If you’re not sure if something is too good to be true, or indeed damaging to you health, then check it out first.
www.scamwatch.gov.au


Penny, Christchurch, NZDT GMT+12

Co-captain Panthers BL24
BLC25
www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 160.0 
 
160
155.25
150.5
145.75
141
WENDYJM4's Photo WENDYJM4 Posts: 17,991
7/13/13 5:38 A

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thanks Penny, very clear

Wendy
South Australia

wendyjm4, Team leader for Sparkies Down Under.
www.sparkpeople.com/myspark/groups_
individual.asp?gid=4672

(GMT + 10:30)

weight loss progress
lost 23.9 kgs total or 52.58 lbs


 current weight: 291.0 
 
345
313.75
282.5
251.25
220
POPSY190's Photo POPSY190 Posts: 4,587
7/13/13 1:23 A

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Fibre: a blog worth reading
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5419230


Penny, Christchurch, NZDT GMT+12

Co-captain Panthers BL24
BLC25
www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 160.0 
 
160
155.25
150.5
145.75
141
WENDYJM4's Photo WENDYJM4 Posts: 17,991
7/10/13 6:28 A

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thank you Penny. sounds interesting

Wendy
South Australia

wendyjm4, Team leader for Sparkies Down Under.
www.sparkpeople.com/myspark/groups_
individual.asp?gid=4672

(GMT + 10:30)

weight loss progress
lost 23.9 kgs total or 52.58 lbs


 current weight: 291.0 
 
345
313.75
282.5
251.25
220
SUSIEPH1's Photo SUSIEPH1 SparkPoints: (212,264)
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7/10/13 4:39 A

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Thank you Penny! You are a treasure..
emoticon emoticon

Susie.
Victoria


Susieph1.
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Weight lost 69 kilos=153lbs


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POPSY190's Photo POPSY190 Posts: 4,587
7/9/13 11:35 P

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This blog explains the changes to food trackers and the pros and cons of choosing the new option:
www.sparkpeople.com/blog/blog.asp?po
st
=new_feature_calorie_ranges_based_onR>_fitness_tracking


Edited by: POPSY190 at: 7/9/2013 (23:40)
Penny, Christchurch, NZDT GMT+12

Co-captain Panthers BL24
BLC25
www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 160.0 
 
160
155.25
150.5
145.75
141
WENDYJM4's Photo WENDYJM4 Posts: 17,991
6/21/13 7:22 A

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thanks Penny for these. Very interesting. My father does crosswords to keep his brain going and I keep saying this is not enough, you need more than just the one thing but will he listen. NO. He is getting worse with his memory. Sad

Wendy
South Australia

wendyjm4, Team leader for Sparkies Down Under.
www.sparkpeople.com/myspark/groups_
individual.asp?gid=4672

(GMT + 10:30)

weight loss progress
lost 23.9 kgs total or 52.58 lbs


 current weight: 291.0 
 
345
313.75
282.5
251.25
220
SUSIEPH1's Photo SUSIEPH1 SparkPoints: (212,264)
Fitness Minutes: (198,617)
Posts: 17,765
6/20/13 10:55 P

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Wonderful Penny .. Thank you so much .. Love Susie emoticon

Susie.
Victoria


Susieph1.
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www.sparkpeople.com/myspark/groups_
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Weight lost 69 kilos=153lbs


Eastern Standard Time (EST) +16



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POPSY190's Photo POPSY190 Posts: 4,587
6/20/13 9:58 P

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An article giving more reasons to eat well and exercise regularly:
Five tips to boost your brain:


13th Jun 2013
Debbie McTaggart

Experts now believe that you can prevent or delay dementia and these five simple tips could help you reduce your Alzheimer’s risk.

1. Let’s get physical
Increasing your levels of physical activity can reduce your likelihood of developing dementia by 30 to 40 per cent. Physically active people usually maintain better cognition and memory function. Research suggests that exercise can reverse the process of the hippocampus – the part of the brain responsible for memory formation – shrinking, which happens naturally as we age.

2. Learn something new
Challenging your brain can increase the number of brain cells and connectivity between those cells. This means doing more than the daily crossword as part of your routine, mix it up with Sudoku or a new type of puzzle once in a while.

3. Take some time out
Chronic stress increases the flow of cortisol to your brain, which in turn leads to impaired memory. A specific form of meditation called mindfulness-based stress reduction, which focuses on feelings and state of mind has been shown by Harvard researchers to reduce the harmful stress hormone.

4. Get spicy
Spices not only tickle your taste buds, but some which are high in antioxidants may help build brainpower. Cinnamon, basil, parsley, ginger and vanilla are such herbs and spices and curcumin, which is found in Indian curries, has scientists intrigued. Curcumin reduces amyloid plaques, which accumulate on the brains of people with Alzheimer’s. A study in humans also found those who ate curried foods frequently had higher scores on standard cognition tests.

5. Check your vitamin levels
Declines in digestive acids or interference from medication can hinder the absorption of nutrients from food. In particular, vitamin B12 can affect brain vitality. Research has shown that older adults deficient in vitamin B12 scored lowest on tests which measure thinking, reasoning and memory.




Penny, Christchurch, NZDT GMT+12

Co-captain Panthers BL24
BLC25
www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 160.0 
 
160
155.25
150.5
145.75
141
SUSIEPH1's Photo SUSIEPH1 SparkPoints: (212,264)
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5/3/13 9:41 P

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Thanks Penny , great information

Susie.
Victoria


Susieph1.
Team Leader Sparkies Down Under.


www.sparkpeople.com/myspark/groups_
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Weight lost 69 kilos=153lbs


Eastern Standard Time (EST) +16



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WENDYJM4's Photo WENDYJM4 Posts: 17,991
5/2/13 1:41 A

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thanks Penny, this is great

Wendy
South Australia

wendyjm4, Team leader for Sparkies Down Under.
www.sparkpeople.com/myspark/groups_
individual.asp?gid=4672

(GMT + 10:30)

weight loss progress
lost 23.9 kgs total or 52.58 lbs


 current weight: 291.0 
 
345
313.75
282.5
251.25
220
POPSY190's Photo POPSY190 Posts: 4,587
5/2/13 12:26 A

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www.nomeatathlete.com/every-single-d
ay
/


This article is designed for vegetarians but has useful information for all. As well as listing foods that are extra nutritious the author emphasises how to fit them into daily eating, how to form habits that will ensure they are regularly incoporated into your diet.

Penny, Christchurch, NZDT GMT+12

Co-captain Panthers BL24
BLC25
www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 160.0 
 
160
155.25
150.5
145.75
141
SUSIEPH1's Photo SUSIEPH1 SparkPoints: (212,264)
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Posts: 17,765
4/27/13 6:00 A

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Thanks Wendy!

Susie.
Victoria


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seen this on A Current Affair last night. Armchair exercises for over 60's. Well worth watching.

video.au.msn.com/watch/video/armchai
r-
diet/xkpj9wn


Also an article from a man that has done the armchair exercises and has lost 10kgs from doing this

www.dailytelegraph.com.au/lifestyle/
do
ugs-armchair-guide-to-losing-weight/R>story-e6frf00i-1226629564587


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This is some information on Folate
www.whfoods.com/genpage.php?tname=nu
tr
ient&dbid=63

You will also need this information for next months Challange .

Susie.
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just caught up with Susie's article on Arthritis, very interesting as I now eat none of these foods and I think my pain in my thumbs is not as bad as they were.

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More info on magnesium

Magnesium: What is it?

Magnesium is the fourth most abundant mineral in the body and is essential to good health. Approximately 50% of total body magnesium is found in bone. The other half is found predominantly inside cells of body tissues and organs. Only 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant [1].

Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis [2-3]. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. Dietary magnesium is absorbed in the small intestines. Magnesium is excreted through the kidneys

You can read the article in the link for further info.
ods.od.nih.gov/factsheets/Magnesium-
He
althProfessional/


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This is link that will help you choose food that is high in Magnesium. www.foodtips.org/magnesium-foods/
You will need this to help with next months Calorie Challenge with a twist .
Enjoy

Edited by: SUSIEPH1 at: 4/27/2013 (03:22)
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Very interesting. I'd heard that about potatoes but not about blueberries etc.

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www.greenmedinfo.com/blog/link-betwe
en
-nightshades-chronic-pain-and-inflamR>mation
. Thought you might find this article interesting. I have heard of Tomatoes causing gout.
I didn't realise tomatoes and other members of the Nightshade family could also have a detrimental affect on Arthritis ..
Hugs Susie xx

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Just read this post. I have found a link that talks about
which foods conain collagen.
http://www.whfoods.com/genpage.php?tname
=fightdz&dbid=6#.UXNt8lRGzZ0.email
Just copy and paste into u=your browser. It is interesting.

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Next Month the Calorie Challenge with a Twist will, as one of its features a Calcium Challenge .
Here is a Link to help you find foods that are rich in Calcium.

www.ask.com/question/what-foods-are-
hi
gh-in-calcium

Hugs Susie

Edited by: SUSIEPH1 at: 4/20/2013 (01:51)
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I have been asked for an idea of what foods are rich in Vitamin E.
I actually am on a VitE capsule as I was advised by my Specialist to do so .
I think you need to ask your doctor before you actually take a suppliment.
I hope this helps give you some ideas food wise
Hugs Susie

Vitamin E is an important fat-soluble antioxidant compound that aids the body in neutralizing the harmful after-effects of oxidation of fats. Current research is even looking into the important role that this vitamin plays in stopping free-radical production, a key method of preventing the development of chronic diseases and ageing. It is also a vital element in the overall maintenance of a healthy immune system.

Some studies are even looking into its role in preventing degenerative mental imbalances such as dementia and Alzheimer’s disease. And while many of us may do well in taking extra vitamin E supplements, we can use an organic diet to get a large amount of the daily requirements for this powerful antioxidant lipid. In fact, there are many common foods with vitamin E. You probably have a few in your house right now.



Foods With Vitamin E

Here are fifteen foods with vitamin E that you should strongly consider adding to your diet.



1. Almonds
Almonds are one the best vitamin E foods. Just an ounce of almonds offers a whopping 7.4 milligrams of vitamin E. You can also get your vitamin E needs in the form of almond milk and almond oils. We would recommend eating raw almonds, if possible.



2. Raw Seeds
Select raw seeds, such as sunflower, pumpkin and sesame, are another common food with vitamin E. In fact, eating just ¼ of a cup of sunflower seeds gives you 90.5% of your recommended daily value, making them one of the best vitamin E foods you can eat daily.



3. Swiss Chard
Swiss chard is easily one of the healthiest vegetables you can eat on a daily basis. Commonly known to be high in vitamin K, vitamin A and vitamin C, swiss chard is another food high in vitamin E. Just one cup of boiled swiss chard greens will provide you with almost 17% of your daily recommended values.



4. Mustard Greens
Similar to swiss chard, mustard greens are very nutrient dense and will provide a variety of health benefits. Not only are they one of the best vitamin E foods, but mustard greens are also high in vitamin K, vitamin A, folate, and vitamin c. Eating just one cup of boiled mustard greens contains about 14% of your daily dietary requirements. We would recommend eating organic mustard greens, if possible.



5. Spinach
Spinach may not be your favorite veggie, but it is one of the best leafy greens you can add to your diet. Not only is it one of the best calcium foods and naturally high in folate, it’s also one of the best vitamin E foods as well. Just one cup of boiled spinach will provide you with approximately 20% of your daily needs. Try adding fresh spinach to your sandwiches to make them extra healthy.



6. Turnip Greens
While turnip greens may have a slightly bitter taste, they are very high in many essential nutrients. Like the rest of the leafy greens on this list, just one cup will provide you with plenty of vitamin K, vitamin A, vitamin C and folate. Not to mention approximately 12% of your daily requirements of vitamin E.



7. Kale
Kale is another great cruciferous vegetable you should eat as often as possible. Kale is very high in many nutrients, in fact, just one cup of boiled kale can give you almost 6% of your daily vitamin E requirements. We would recommend eating organic kale, if possible.




8. Plant oils
Most plant seed oils are very good sources for Vitamin E as well. The best oil with vitamin E is Wheat germ oil. In fact, one tablespoon of this oil holds 100% of your daily Vitamin E requirements. Sunflower oil is another excellent option, as it provides over 5 mg of the vitamin, and can easily be be used for cooking. Other great Vitamin-E-rich oils include hempseed oil, coconut oil, cottonseed oil (with almost 5 mg of vitamin E), olive oil and safflower oil. We would recommend only buying oils that are cold pressed unrefined and organic.



9. Hazelnuts
A perfect snack during a long workday, eating just one ounce of hazelnuts can provide you with approximately 20% of our daily requirements of vitamin E. For an alternative to eating nuts, try drinking hazelnut milk in your morning coffee instead of milk or flavored creamer.



10. Pine Nuts
Add an ounce of these nuts to anything you please! One serving contains 2.6 mg of vitamin E. You can also use pine nut oil for added health benefits.



11. Avocado
Perhaps one of the tastiest foods with Vitamin E, avocados represent natures creamiest, oil-rich food. Just half of an avocado holds more than 2 mg of vitamin E. Avocados are very easy to incorporate into your diet. We would recommend adding sliced avocados to your salad, a sandwich, or mashed up as guacamole!



12. Broccoli
For generations now, broccoli has been considered one of the best detox foods, but it’s also one of the healthiest foods high in Vitamin E. Just one cup of steamed broccoli will provide you with 4% of your daily requirements. Broccoli may not be as nutrient dense as other Vitamin E foods on this list, but it is definitely one of the healthiest foods you can eat daily.



13. Parsley
An excellent spice, parsley is another great Vitamin E food. Try adding fresh parsley to salads and dishes for an extra Vitamin-E kick. Dried parsley will also provide you with this important vitamin, but the fresher the better.



14. Papaya
This popular fruit is most commonly known as one of the best vitamin C foods, but it’s also high in Vitamin E. Just one papaya will give you approximately 17% of your daily needs. Try adding fresh or frozen papaya to fruit smoothies, along with other fruity vitamin E foods on this list for an extra healthy snack!



15. Olives
From the oil to the fruit, eating olives is an excellent way of getting your daily needs for vitamin E. Just one cup of olives can give you approximately 20% of your daily recommended amount.

These are just a few examples of foods with vitamin E. There are plenty more that aren’t listed here.






Susie.
Victoria


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POPSY190's Photo POPSY190 Posts: 4,587
4/19/13 5:13 P

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Feeling unmotivated? This video might help:

www.youtube.com/watch?v=bSH7Nh_NKuM

Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
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WOW!!! That really is touching. I have tears in my eyes now.


Rozie in Brisbane, QLD Australia


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Perceptions of self: watch this, you will be surprised!
www.youtube.com/watch?v=litXW91UauE

Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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Here's the link to Spark Radio:
www.sparkpeople.com/myspark/sparkrad
io
.asp

Or you can find it under the Articles and Videos Tab. It's in the drop down menu on the left.
Happy listening!

Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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When torn over vegetable sticks and dip or pizza at a party THINK ABOUT HEALTH: here's how: www.diseaseproof.com/archives/health
y-
food-think-about-health-when-faced-wR>ith-tough-decisions.html


Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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Some words from the past to ponder: "Those who think they have not time for bodily exercise will sooner or later have to find time for illness." Edward Stanley, Earl of Derby, 1873.

Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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Excellent research Penny. Just so true and we need to adopt this practise for the rest of our lives.
Thank you so much
. emoticon

Susie.
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We're part of the QUANTIFIED SELF Movement!
This should tie in with the Food with a Twist challenge and the other challenges running on this team. We can undertake many of these challenges with greater ease in tracking them because of technological developments. Wikipedia has a general introduction to this movement:
en.wikipedia.org/wiki/Quantified_Sel
f

And there have been other media commentaries on it:
content-science.com/expertise/conten
t-
insights/tracking-personal-data-for-R>better-living-an-intro-to-the-qualif
ied-self

Of course, the movement has its own website:
quantifiedself.com/

In time, this could lead to a different approach to general health care. David Agus in his work, "The End of Illness" argues for a different approach to disease, with an emphasis on prevention rather than cure; for this you need to "know yourself" - in medicine, as in most things, one size does NOT fit all. For an overview of this book see:
davidagus.com/books/the-end-of-illne
ss
/overview/


Edited by: POPSY190 at: 3/30/2013 (16:41)
Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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3/30/13 1:47 A

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Another article on the TOP 10 highest foods containing Vitamin E www.healthaliciousness.com/articles/
vi
tamin-E.php


It gives the top 10 and then a breakdown of the complete nutrition facts.




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I've put wheatgerm on my shopping list!

Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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During the coming month I will be setting the Calorie Challenge with a Twist to include tracking Vitamin E for a week.
This link willl help you to choose foods that are rich in Vit E or suggest a good suppliment.

www.healingdaily.com/detoxification-
di
et/vitamin-e.htm


Edited by: SUSIEPH1 at: 3/28/2013 (00:18)
Susie.
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DRINKING SUGAR? Best not!
As we move towards summer the temptation to cool down with a drink grows greater BUT:
www.diseaseproof.com/archives/news-s
ug
ary-drinks-linked-to-hundreds-of-thoR>usands-of-deaths-worldwide.html


Edited by: POPSY190 at: 3/23/2013 (18:52)
Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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Thanks for the great article Penny... Hugs emoticon emoticon emoticon emoticon emoticon

Susie.
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emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

LOOK AFTER YOUR BRAIN!!

You can do "brain exercises" which are claimed to improve IQ. However, recent scientific studies, seem to indicate that all that improves is the ability to play the particular game or specific activity involved. Transference to general IQ or memory doesn't appear to happen.
www.ncbi.nlm.nih.gov/pubmed/22409508
inductivist.blogspot.co.nz/2012/08/w
or
king-memory-training-does-not.html


So what CAN we do to improve and sustain brain health?
The best way is not to look for shortcuts and magic effects. We need to work on something called "crystallised intelligence" aka our knowledge base. So borrow a book from the library, keep learning new things, get involved with teaching others. Like many other things, it takes a long time, but we know that it works!
Here are 10 general strategies to follow for brain health:
www.agingresearch.org/section/topic/
br
ainhealthcorner


Edited by: POPSY190 at: 3/22/2013 (16:47)
Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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This is a great resource, Susie. Thank you.

Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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This may help you to plan your food intake in advance ..
www.whfoods.com/foodstoc.php

Edited by: SUSIEPH1 at: 3/20/2013 (16:24)
Susie.
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How often do you think to yourself in relation to diet and weight-loss, "I could never do that"? This article has a different point of view on this: www.diseaseproof.com/archives/inspir
at
ion-i-could-never-do-that.html


Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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This is a link to a weight-loss blog written by a medical specialist. It makes interesting points about "diets" and the need to find weight-loss strategies that last more than a few months in controlled situations. Thanks to Vtricia who posted the link in her blog.:
www.weightymatters.ca/2012/07/what-e
ve
ry-diet-study-needs-diet-score.html


Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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3/7/13 11:18 P

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For those who are shy about BLOGGING here is something that might spur you on to give it a try. SP is a very good site to begin as you know people are interested in what you have to say. Even when you don't want to write for an audience there are huge personal benefits in blogging: www.businessesgrow.com/2012/09/04/fi
ve
-unexpected-benefits-of-blogging/


Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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Great article Penny .. Thanks for posting .. Hugs Susie xx

Susie.
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CALORIE INFORMATION: this is American but I suspect it would apply in this part of the world as well: www.youtube.com/watch?v=HGunZpKLb5o&
fe
ature=em-share_video_user


Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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FASTING:
Articles are starting to appear about the apparent health benefits of fasting or intermittant fasting (IF - where people fast or drastically reduce calories for 2-3 non-consecutive days a week). Much of this material is based on research done by Dr Mark Mattson (his qualification is in biology, not medicine) Baltimore, USA and Michael Mosley, a medical journalist and presenter of the BBC documentary, "Eat, fast and live longer".
www.scientificamerican.com/article.c
fm
?id=how-intermittent-fasting-might-hR>elp-you-live-longer-healthier-life


Dr Mattson regularly blogs about the benefits of the regime he himself follows:
www.marksdailyapple.com/fasting-brai
n-
function/#axzz2MFxHAMRG


There is on-going research closer to home, in Adelaide's Medical School, into the effects of IF on the risk of diabetes and cardiovascular disease in humans. The researcher's CV states: "Dr. Heilbronn is a clinical investigator in the field of obesity and type 2 diabetes mellitus with a focus on understanding the molecular and physiological basis of obesity and its co-morbidities in humans. In particular, she examines mechanisms of insulin resistance in skeletal muscle and in adipose tissue during environmental perturbations in humans (e.g. overfeeding, calorie restriction, hyperbaric oxygen therapy). She is also interested in the role of nutrition in healthy ageing." So far her research still has many questions to be answered and she has reached no final conclusion about length of fast or frequency for effectiveness in humans. So popular magazine articles which simplify these issues require a degree of scepticism in readers.

There are reservations about these claims, such as those expressed by Kellie Bilinski, spokeswoman for the Dieticians Association of Australia, who urges caution (newspaper article, Christchurch Mail, 28.2.2013), as does the writer of this blog:
www.longecity.org/forum/topic/47354-
me
ss-up-your-heart-with-intermittent-fR>asting/

and there are concerns about the physically active following IF:
www.stack.com/2012/12/18/intermitten
t-
fasting/


If you do undertake fasting as a regime you need to be clear that it is AT YOUR OWN RISK and that there may as yet be undiscovered drawbacks for humans as the bulk of the evidence comes from animal studies (rats) and many claims rely on anecdotal material.

Edited by: POPSY190 at: 2/28/2013 (23:07)
Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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Just love Pam Ayers.
She is so funny and very much to the point xx
Hugs . Susie xxx emoticon

Edited by: SUSIEPH1 at: 2/26/2013 (02:16)
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Oh, I wish I’d looked after me teeth,
And spotted the dangers beneath
All the toffees I chewed,
And the sweet sticky food.
Oh, I wish I’d looked after me teeth.
Pam Ayers

She was right to pen this. There is evidence that the condition of teeth and gums can influence general health in many ways. Poor dental hygiene can result in a lack of self-esteem and confidence, it can affect speech and nutritional intake. Bacteria present in gum disease can result in an impaired immune system and are implicated in heart conditions, diabetic complications and respiratory disease . There is also a growing belief that dental health is critical for pregnant women and their babies.So keep brushing and flossing, especially if you still indulge in smoking or "sweet sticky food"!

More information:
www.medicalnewstoday.com/releases/88
81
.php


www.mayoclinic.com/health/dental/DE0
00
01


www.hc-sc.gc.ca/hl-vs/iyh-vsv/life-v
ie
/dent-eng.php


Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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POPSY190's Photo POPSY190 Posts: 4,587
2/20/13 11:27 P

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It had the same effect on me!! Bracing, isn't it?

Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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WOW Penny, that really hit between the eyes...
So very true my friend thanks for posting..
Hugs Susie
emoticon emoticon

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For anyone who has had the thought, looking at a delectable food, that "just one bit won't do any harm" (and who amongst us hasn't had that going through their mind?) this is a blog worth reading:
www.diseaseproof.com/archives/inspir
at
ion-does-it-really-hurt.html


Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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emoticon Popsy, the article at Fitday was very interesting - I will see if they are awailable around here. emoticon Jenye.


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Another "superfood" - Cacao nibs
www.fitday.com/fitness-articles/nutr
it
ion/healthy-eating/the-nutrition-of-R>cocoa-nibs.html

These are available through some health food shops and on-line outlets. Many recipes are for sweetened desserts; however, the nibs can be sprinkled on most dishes including breakfast cereals, salads and meat dishes.

Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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Very useful Susie. As an osteoporosis sufferer I would alsp like to advise anyone with it in the family to have a bone scan. I walked a lot from childhood on, had milk puddings, cheese etc galore and thought I was fine. But a bone scan showed a loss in hip and spine and given that my mother lost over 7 inches as she aged it is probably hereditary. I also found out about being lactose intolerant after other tests and suspect that could be a factor too. It pays not to rely too much on a history of walking and calcium ingesting.
Also, there are indications that it is possibly better to get calcium from food rather than supplements, especially if you are over 70:

http://www.intelihealth.com/IH/ihtIH/WSI
HW000/35320/35327/403320.html?d=dmtHMS
Content

(Sorry, add a link doesn't seem to be working for me at the moment. It should work if copied and pasted into your browser.)

Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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emoticon You are most welcome Jenye .
emoticon

Edited by: SUSIEPH1 at: 2/18/2013 (18:42)
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Thank you Susie - that is a very interesting article.


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Nutrition and osteoporosis are closely linked. If you're not getting the right nutrients, whether in your diet or through supplements, you're putting yourself at greater risk for osteoporosis. But just what nutrients should you be getting to help fight osteoporosis, and how should you be getting them?

The most important nutrients for fighting osteoporosis are calcium and vitamin D. Calcium is a key building block for your bones, while vitamin D is the "key" that unlocks the door to your bones and allows them to absorb calcium.

The two go hand in hand: if you don't get enough D, it won't matter how much calcium you get, because your bones can't absorb it properly. But if you don't get enough calcium, there's nothing for the vitamin D to help your bones absorb.

The National Academy of Sciences has developed recommendations for how much calcium and vitamin D you need at every age:
Young children 1-3 years old should get 700 milligrams (mg) of calcium a day.
Children 4-8 years old should get 1,000 mg per day.
Teenagers should get 1,300 mg of calcium a day.
Adults up to age 70 should get 1,000 mg per day. Women 51 and over should get 1,200 mg/day.
Women and men 71 and over should get 1,200 mg per day.

To "unlock" that calcium, the National Academy of Sciences recommends 600 international units (IU) of vitamin D per day from age 1 through age 70 and 800 IU after age 70. But some experts are now saying we need even more vitamin D.

Some osteoporosis experts say that we should be getting 800 to 1,200 IU of vitamin D per day. This is particularly important since the primary source of natural vitamin D -- exposure to sunlight -- carries the potential risk of skin cancer. As more of us slather on sunscreen and stay in the shade, we need to make sure we get enough vitamin D from other sources.

And vitamin D may do more to protect you from osteoporosis than just help you absorb calcium.

"Particularly in older individuals, vitamin D deficiency makes you more likely to fall down," says Siris, director of the Toni Stabile Osteoporosis Center at Columbia University Medical Center. "If you get enough vitamin D, you not only improve your calcium, but you're less likely to fall and get a fracture."


To strengthen bones and prevent osteoporosis, you can get calcium and vitamin D from your diet, supplements, or both.
What's most important is that you get them. But if you can, it's best to get these nutrients in the food you eat and the beverages you drink.















Susie.
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I have borrowed this Blog from Travelvista, aka Yvonne ..
I was truly amazed and want to share it with you ...

Please watch this short 5 minute link. You will be thanking me later. I know you know someone that could possibly benefit from this:
biggeekdad.com/2012/02/coconut-oil-p

I wrote another blog about coconut oil a year or so ago but coconut oil continues to be a hot topic in the nutritional world. Here in America we have been taught that coconut oil is bad for us but that is not true.

Pacific Islanders consider coconut oil to be the cure for all illness. The coconut palm is so highly valued by them as both a source of food and medicine that it is called “The Tree of Life.” Coconut oil is of special interest because it possesses healing properties far beyond that of any other dietary oil and is extensively used in traditional medicine among Asian and Pacific populations.

If you have read my other blogs I have mentioned I fear I may have Alzheimer's as my memory worsens year by year. I have done a lot of research and I am hoping that when I get my diabetes under control I will also get Alzheimer's under control. Praying my memory loss IS due to my diabetes. There are many schools of thought out there that Alzheimer's is "Diabetes of the Brain". This is an article that can explain it better than I ever could:

www.doctoroz.com/videos/alzheimers-d
ia
betes-brain

The Many Benefits of coconut oil:

Breakthroughs in the treatment of Alzheimer’s
Kill viruses, bacteria, yeasts and fungus
Eliminate parasites
Boost energy
Improve digestion and absorption of nutrients
Improve insulin levels and helping regulate blood glucose
Eliminate stress on the pancreas
Prevent osteoporosis
Reduce inflammation
Support thyroid function
Reduce skin ailments like eczema and psoriasis
Used as a treatment for head lice
Control dandruff
Help prevent wrinkles and sagging skin


Try it! You have nothing to lose and may possibly gain back your memory. Here are some recipes to try to incorporate it into your diet:


Vegan Coconut Oil Chocolate Bars – 5 Minute Recipe
Makes 1 bar or cut up into pieces for other uses of chocolate in recipes

1 Tbsp of Coconut Oil
1.5 Tbsp Agave
1/2 tsp of vanilla extract
2 Tbsp Cocoa Powder

Note: You should be pretty precise when making this. More agave will impart more sweetness but also a softer chocolate bar. Less agave, I have found is just too dark (bitter) for me. But try it! The less agave you use, the firmer the bar will be, too.

Directions:
Melt the coconut oil and agave ( use the microwave for 10 seconds)
Then, Add 1/2 tsp of vanilla extract & Stir
Then, Add 2 Tbsp Cocoa Powder & Stir
Pour into a dish lined with plastic wrap (or a silicone muffin liner or use parchment paper) & Freeze
Remove from Freezer Peel away the Plastic and either just dig in into bite size pieces…
…or into dice-sized pieces.

The taste is smooth, dark but not bitter, and coconut infused but not overwhelming believe it or not. The texture is that of a chewy protein bar so there’s some chew involved rather than a store-bought chocolate bar which is more of a snappy crunch.



Crunchy Granola Bars with Coconut Oil
by EcoViva

3 cups rolled oats
1 cup whole wheat pastry or spelt flour or all purpose flour
1 cup unsweetened shredded coconut
1 tsp baking soda
½ tsp salt
1/3 cup butter, melted *
1/3 cup coconut oil, melted, or VCO (virgin coconut oil)
¼ cup whole cane sugar, like Rapadura*
½ cup honey or maple syrup
1 cup chopped walnuts or almonds, optional
½ cup raisins, optional
½ cup chocolate chips, grain sweetened, optional

Combine all ingredients and put in a buttered 9 X 13” baking pan. Press down and even out. Bake at 325 degrees for 30 – 40 minutes, until nicely browned. Cool completely in pan before cutting.

EcoVivo recommends using the Rapunzel brand of Rapadura cane sugar, not only because it’s organic, but because they minimally refine the sugar cane, leaving many nutritious vitamins and minerals intact. This makes a brown product, so it will affect the color of your baked goods, but we still think it’s much better than using white sugar, even for something like lemon meringue pie!

*Note: We like the taste with 1/3 cup butter and 1/3 cup coconut oil, but you could easily change this recipe and add more coconut oil.



Breakfast in a Cup
Servings: 2
Preparation Time: 5 minutes

2 frozen bananas
1/2 cup rolled oat flakes
1 cup milk (use more or less to adjust to desired consistency)
1/2 cup coconut peanut butter or peanut butter
1-2 tablespoons coconut oil, melted
dash cinnamon
1 teaspoon vanilla
1 cup spinach (optional)

Place all ingredients in a good blender. Blend until smooth and well mixed. Pour into 2 glasses and drink immediately.



Caramelized Tropical Peach Smoothie
Servings: 2-3
Preparation Time: 5 minutes

1 1/2 cups coconut milk*, plain kefir or grass-fed milk
4 soy-free egg yolks (optional, but adds lots of sustaining nutrition and energy)
1 tablespoon virgin coconut oil, melted
2 tablespoons coconut flakes
1 tablespoon whole sugar (+/- to taste - this is what gives the delicious, caramelized flavor)
3/4 cup frozen peaches
1/2 cup frozen pineapple
1 teaspoon vanilla extract
dash salt

Blend all ingredients thoroughly until smooth. If desired, stir in a small amount more whole sugar to each serving for a delicious caramely crunch.



Roasted Coconut Cauliflower Recipe
Servings: 4
Preparation Time: 30 minutes

1 large head cauliflower
2 tablespoons solid coconut oil (approx. 1 1/2 tablespoons melted)
1-2 teaspoons sage
1-2 teaspoons thyme
Salt & pepper, to taste
fresh lemon juice

Preheat oven to 400 degrees F.
Prep cauliflower by cutting into pieces and wash. Dry well.
Put cauliflower in a large bowl add melted coconut oil, sage, thyme, and salt & pepper to taste. Mix together very well to coat all cauliflower.
Place on a baking sheet and bake for 25 minutes. The cauliflower will begin to brown around the edges.
Remove from oven and place back in the bowl and squeeze fresh lemon juice over top, mix well.
All ingredients can be adjusted for desired flavor.



Lemon Rosemary Coconut Oil Roasted Vegetables (vegan, gluten-free)
Prep Time: 5 minutes
Cook Time: 25 minutes

2 cups baby carrots or trimmed carrots
1 cup Brussels sprouts, halved
1 cup green beans, trimmed
1 cup broccoli florets
about 4 tablespoons coconut oil, divided; melted or softened
2 tablespoons fresh rosemary, chopped
half of one lemon, squeezed for the juice
salt and pepper, to taste

Preheat oven to 425F. Line a baking sheet with a Silpat Non-Stick Baking Mat , parchment, or spray with cooking spray. Place vegetables on tray (choice of vegetables is mix-and-match and amounts approximate; use what you have on hand or prefer). Drizzle with 2 tablespoons melted coconut oil or if solid, sprinkle small pea-sized pieces haphazardly over the vegetables and toss vegetables to coat. Sprinkle with rosemary, salt, pepper, or any additional herbs and spices desired. Squeeze the juice from the lemon over the vegetables, and bake for about 25 minutes, flipping them over midway through cooking. Add 1 to 2 additional tablespoons coconut oil, or as necessary, if they look dry when flipping.
Bake until vegetables are fork-tender and browned. Keep an eye on any cruciferous vegetables, especially broccoli, as it's prone to burning and pull it in advance of the other vegetables if necessary. Serve immediately. Extra vegetables can be stored in an airtight container in the refrigerator for up to 4 days.




Fast & Easy Thai Chicken Vegetable Curry with Coconut Oil

4 Tbsp Virgin Coconut Oil
2 cups diced chicken (you can substitute shrimp, scallops, beef , or pork)
1 bok choy
1 onion
1 red pepper
1 tsp. fresh ginger, minced
1 garlic, minced
2 cups chicken stock
1 - 14 oz can Organic Coconut Milk
1 tsp Thai Kitchen Red or Green Curry Paste
1 Tbsp Fish Sauce

Heat 2 tablespoons of the coconut oil over medium heat, and stir fry the chicken until it is cooked. Put the chicken in a bowl and cover to keep warm. Heat 2 more tablespoons of the coconut oil in the chicken pan, and add the onions and cook a couple minutes until soft. Add the red pepper and the bok choy and fresh ginger and cook a couple more minutes. Add the garlic and sauté for just 30 more seconds, being careful to not burn the garlic. Then dissolve the curry paste in a few tablespoons of the chicken stock (use a whisk if you need to), and add it along with the rest of the ingredients (including the chicken) and heat. Serve over brown rice. Serves 4.





Coconut Chicken with Plum Sauce
Servings: 4
Preparation Time: 25 minutes

4 to 6 bone-in chicken thighs
1/2 cup coconut flour
1/2 teaspoon salt
2 tablespoons coconut oil
1/3 cup water
3 tablespoons white wine vinegar
1 teaspoon minced garlic
1/4 teaspoon crushed red pepper

6-8 Italian plums, pitted and halved
Dredge the chicken with the coconut flour, coating all sides. Sprinkle with the salt.
In a 12-inch skillet, heat coconut oil over medium heat. When it is melted, add the chicken pieces, skin sides down. Cook for 4-5 minutes, or until the skin is getting crispy. Flip over the chicken to let it brown for 2-3 minutes on the other side.
Stir together the water, vinegar, garlic, and pepper, and pour it around the chicken. Tuck the plum halves around the chicken pieces. Cover the pan and let it cook for 10 minutes, or until the chicken is cooked through. The sauce will thicken as it cooks, but for a thicker sauce, uncover the skillet and let it cook for an additional 3-5 minutes, or until the sauce is the desired consistency. Taste and adjust seasonings, if needed.













Edited by: SUSIEPH1 at: 2/11/2013 (17:53)
Susie.
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emoticon Well done Penny . We needed that xx hugs Susie xx emoticon

Edited by: SUSIEPH1 at: 2/7/2013 (02:01)
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STRESS AND BREATHING

Many of us would admit to being emotional or comfort eaters. One of the non-food techniques to deal with this uses breathing for relaxation. The advantages of this are that it can be done anywhere, doesn't require equipment, and is not time-consuming.
If you google this topic you find many sites offering information, advice and exercises. This is just a sample:
cas.umkc.edu/casww/brethexr.htm

www.betterhealth.vic.gov.au/bhcv2/bh
ca
rticles.nsf/pages/Breathing_to_reducR>e_stress


www.npr.org/2010/12/06/131734718/jus
t-
breathe-body-has-a-built-in-stress-rR>eliever


For a visual tutorial there are Youtube items:

www.youtube.com/watch?v=MaeghHngo14
www.youtube.com/watch?v=9FlO5Nk_krQ
www.youtube.com/watch?v=ZbPUGnGaTQw

Edited by: POPSY190 at: 2/7/2013 (01:52)
Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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1/28/13 10:59 P

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Great article Penny xx I have juiced before and lost heaps of weight .
unfortunately due to illness I put it all on again
When I get a clearance from the doc I may give it a go again just to kick start the weigh loss again . Hugs Susie

Susie.
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POPSY190's Photo POPSY190 Posts: 4,587
1/28/13 10:25 P

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This is a link to a film you can view free on-line.
It follows and Australian across America, who sees juicing as his way back to health. www.filmsforaction.org/watch/fat_sic
k_
and_nearly_dead_2010/


Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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TOTHEFUTURE1's Photo TOTHEFUTURE1 Posts: 5,037
1/27/13 8:51 A

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I'll try it thanks

To my Sp friends
"How can life be true without friends" Enius
Thanks for extending your friendship to me
SUSIEPH1's Photo SUSIEPH1 SparkPoints: (212,264)
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1/25/13 7:08 P

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Thanks Penny !!.
This why I walk early in the mornings, I am up and out at 7 am most mornings.

Hugs Susie emoticon

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WENDYJM4's Photo WENDYJM4 Posts: 17,991
1/25/13 6:59 P

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great article Penny

Wendy
South Australia

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POPSY190's Photo POPSY190 Posts: 4,587
1/25/13 3:20 P

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Best time to exercise?


Northumbria University's fat burning experiments
EARLY risers who exercise on an empty stomach before breakfast can burn up to 20% more body fat, according to new research.

In a study published online in the British Journal of Nutrition yesterday, academics at Northumbria University sought to find out whether the known benefits of exercising after an overnight fast were undermined by an increased appetite and eating more food later in the day.

Researchers led by Dr Emma Stevenson and PhD student Javier Gonzalez asked 12 physically active male participants to perform a bout of treadmill exercise at 10am, either after they had eaten breakfast or in a fasted state having not eaten since the evening before.

Following the exercise, all participants were given a chocolate milkshake recovery drink.

Later in the day, participants were provided with a pasta lunch which they were asked to eat until they felt “comfortably full”.

Their lunchtime consumption of energy and fat was assessed and calculated, taking into account the amount of energy and fat burned during the morning period.

The researchers discovered that those who had exercised in the morning did not consume additional calories or experience increased appetite during the day to compensate for their earlier activity.

They also found that those who had exercised in a fasted state burned almost 20% more fat compared to those who had consumed breakfast before their workout.

This means that performing exercise on an empty stomach provides the most desirable outcome for fat loss.

Mr Gonzalez, who is currently undertaking a PhD in exercise and metabolism, said: “In order to lose body fat we need to use more fat than we consume. Exercise increases the total amount of energy we expend and a greater proportion of this energy comes from existing fat if the exercise is performed after an overnight fast.

“Our results show that exercise does not increase your appetite, hunger or food consumption later in the day and, to get the most out of your session, it may be optimal to perform this after an overnight fast.”

Dr Stevenson, senior lecturer in sport and exercise nutrition and associate director of Northumbria’s brain, performance and nutrition research centre, added: “This research is very important in helping to provide practical guidelines relating to food intake to individuals who are exercising to maximise fat mass loss. It must be highlighted that this is a short-term study and we can only speculate on the longer-term outcomes of such nutritional practices.”

The research – titled “Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males” – was published online in the British Journal of Nutrition.
From Newcastle Journal Live article



Penny, Christchurch, NZDT GMT+12

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Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


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1/24/13 4:53 A

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I thought we might need a good Carbohydrate counter to help us with the Calorie Count Challenge
carbohydrate-counter.org

Check this out and see if it helps .. Hugs Susie

Susie.
Victoria


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1/24/13 4:51 A

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Thank you Penny .. Just read it through and it is so true ... great researching ..
Hugs Susie

Edited by: SUSIEPH1 at: 1/24/2013 (04:57)
Susie.
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1/22/13 10:39 P

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The strength training challenge is coming along nicely and I think we're going to accumulate a fair few minutes each month. This article (although from the Daily Mail, a British tabloid!) re-inforces the need for regular STRENGTH TRAINING, especially for women. Studies done in Australia are referred to. Thanks to BrewmasterBill for the link:
www.dailymail.co.uk/health/article-2
26
6092/Weaker-sex-Faddy-diets-fears-muR>scles-arent-feminine-left-modern-wom
en
-weaker-grannies.html


Penny, Christchurch, NZDT GMT+12

Co-captain Panthers BL24
BLC25
www.blcpanth
ers.com


Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.


 current weight: 160.0 
 
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TOTHEFUTURE1's Photo TOTHEFUTURE1 Posts: 5,037
1/21/13 4:18 P

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Thanks for the tips

To my Sp friends
"How can life be true without friends" Enius
Thanks for extending your friendship to me
SUSIEPH1's Photo SUSIEPH1 SparkPoints: (212,264)
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1/20/13 2:47 A

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We are doing a carbohydrate challenge next week with the Calorie Count so, I thought a article on carbohydrates would be helpful .

www.mercola.com/nutritionplan/beginn
er
_carbs.htm
.

This is a good site for beginners .

emoticon Enjoy! Susie

Edited by: SUSIEPH1 at: 1/20/2013 (02:50)
Susie.
Victoria


Susieph1.
Team Leader Sparkies Down Under.


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Weight lost 69 kilos=153lbs


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