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2/9/13 8:34 A

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If you notice that you're not enjoying what you chose, choose something else if possible.

Eating food you don't enjoy will leave you feeling dissatisfied.



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2/9/13 8:32 A

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Has anyone had any results to report from following this challenge ??

Have you ever finished a candy bar and wished you had just one more bite? Are you surprised when your hand hits the bottom of the popcorn bucket at the movies? Do you ever feel completely stuffed and miserable after you eat?

These are all symptoms of mindless or unconscious eating.

Living "in the moment" and becoming more aware can increase your enjoyment and effectiveness in everything you do.



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2/7/13 7:50 P

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Made two dishes with low meat good for cholesterol.

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2/7/13 8:07 A

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Oatmeal is my usual breakfast as well. Today I had oatmeal with cinnamon, topped with blueberries and chopped walnuts and a little light soy milk, and a cup of coffee.

Building the life I want, one day at a time


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2/6/13 6:36 A

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Oatmeal, low fat milk and blueberries to start my day.....

At work this week there have been leftovers from Superbowl, dips, cupcakes and yesterday a gigantic heart box filled with chocolates.....some days staying focused is the challenge!!

Edited by: MARI-SERV at: 2/6/2013 (06:36)

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1/28/13 10:36 P

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Tacoes with very little meat. Beans ,Barley Rice Corn Tomatoes, lettus

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1/25/13 5:07 A

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Today I try peanut butter in my oatmeal. Most mornings that I work I have oatmeal for breakfast made with low fat milk and a tablespoon of peanut butter on the side. Someone told me yesterday that they put their peanut butter on top of their hot oatmeal and let it melt in. We shall see...... emoticon

Add at least one serving of a healthy oil each day to your meal: olive oil, green or black olives, avocado, peanut butter, nuts, salmon. In 64 years I never ate avocado, now I am adding it to my salads and sandwiches just because it is good for me emoticon



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1/24/13 6:32 P

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Half a turkey swiss bacon sandwich with salad 1/4 C Low sodium cheesits. 3Tablspon Dried cranberries
Jicama with almond butter and cranberry-orange cream cheese
Barbecue TVP and hamburger on crust with spinach
Must log that

Edited by: LINDAM.1 at: 1/24/2013 (18:37)
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1/24/13 6:38 A

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Join the Spark Mindful Eating 4 Week Challenge:


www.sparkpeople.com/myspark/groups_i
nd
ividual.asp?gid=34334


I joined this team today and hope to see many of our HH members there also.

Edited by: MARI-SERV at: 1/24/2013 (09:00)

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1/20/13 9:08 P

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Yesterday Mike My husband took me for fish and chips , All you can eat. I took the breading off the fish got full of fish, and had cold french fries liftover

Edited by: LINDAM.1 at: 1/20/2013 (21:27)
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1/13/13 12:50 P

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Mindful Eating Marathon Day 11: Take Time to Smell the Turkey

Are you mentally juggling ten different things at once? Is it hard to really enjoy every activity and be present because you are distracted by your thoughts?

A core skill of mindfulness is to be present and in-the-moment. In other words, to not dwell on the past (in the case of food getting trapped in lamenting or regretting previous food choices-"Ugh, why did I eat that") or worrying about the future (stressing over what you will you eat or your future weight). These events are out of your control. The present moment is the only one you have the power to change. You can only make choices about what is happening right now, in this bite of food.

Your challenge is to use your five senses to slow down the rush-rush of everyday life. You enjoy food more when you are truly present and not swept away by the chatter of your thoughts and inner commentary. The task today is to be fully present when you are eating--to let go on the past and future and be in this moment. To shift into a mindful mindset, try a 5, 4, 3, 2, 1 exercise.

Count on Your Senses Exercise:

Repeat as many times as it takes to clear your mind (stop thinking about the past or present) and move into the present. Use one hand to count off the five on each finger if that helps.

1) State one scent you can smell.

2) Name two sounds you can hear.

3) Describe three sensations your body is feeling right now, such as temperature, the texure of your sweater, your feet against the ground.

4) Identify four colors that you can see.

5) Name five things you see directly in front of you.

Exercise from 50 Ways to Soothe Yourself Without Food. p. 42.



Motto Today: "Step out of the past and future to experience this moment"




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1/11/13 10:37 A

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For those of you on FACEBOOK, Mindful Eating has a website with her Facebook link:


eatingmindfully.com/

Edited by: MARI-SERV at: 1/11/2013 (10:42)

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1/10/13 6:30 A

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Mindful Eating Marathon Day 10: Set a Mindful Table

We rarely are able to sit down and give eating the time and attention it deserves. It is an act that is often squeezed in between other events or done while you are doing something else "more important." The art of setting a nice place to eat has also gone by the wayside. Sometimes a fork can feel like a luxury in our fast food culture.

Today, your challenge is to be mindful of the presentation of your food. Think of this skill to be like setting the backdrop of a play. How you set the stage will impact the way you eat. Try to set a table/place setting at least once today. China and linen placemats are n’t necessary. Just do whatever makes this meal feel special and honors the sheer act of eating. Add at least one element--a nice placemat, a flower, a pretty dish, a candle--whatever makes the act of eating feel special and moves you into a mindful mindset.

Which one is the most common backdrop for your meal? Reflect on how each setting makes you feel when you look at it. How does it impact the way you might eat the meal it contains?



Today's Motto: Set a mindful table, to keep your eating stable




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1/10/13 6:28 A

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Mindful Eating Marathon Day 9: Mindfully Eating Chocolate (and other good things too!)

Yes! You read the title correctly. This skill is about eating chocolate. The dieting mindset tells you to steer clear of all sweets and foods you love. Sometimes this isn’t realistic (think birthdays or holdiays). Instead, learn how to eat the foods you love in a mindful way. In other words, it’s not about trying to fight off and wrestle away the urge to eat. Unfortunately, we play tug of war with our cravings which often leads to "what the heck" or overdoing it. A study on eating chocolate found that trying to supress your desire for chocolate actually made it worse. In their study, subjects that actively tried to not think about chocolate ate more than those who intentionally thought about chocolate.

Today, your challenge is to intentionally and mindfully eat one food you love/crave (whether it is chocolate or something else). Eat it slowly, notice the sensations you experience as you eat it. Savor each bite. Give yourself permission to eat a reasonable portion of something you really enjoy. Commitment to eating it mindfully.

Practicing and rehearsing while you aren't in the middle of a craving is like learning how to swim in calm waters instead of in the middle of high waves. It can raise your confidence that you CAN eat the foods you love in a mindful way.

Today's Motto: "Intentionally and mindfully eat the foods you love"








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1/10/13 6:26 A

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Mindful Eating Marathon Day 8: Mindful Environment

Creating a mindful environment can help you to eat in a more mindful way. Food is all around us, 24/7! Research indicates that we are very vulnerable to eating food that is within arm’s reach whether we are hungry or not.

A study in the journal of Psychological Health (2011) indicates that making food inconvenient helps to reduce the probability of mindlessly picking at snacks and engaging in emotional eating (ex. placing snacks out of sight, in the freezer, in the back of the pantry on an upper shelf).

The good news! The opposite is true as well. When you place healthy food within your line of vision, you are more likely to eat it. Help yourself be more mindfully aware of nourishing options by keeping healthier foods close at hand.

Your challenge today is to bump up healthy choices by making them more convenient and available. Do one of the following.

1) Put healthy snacks at eye level so that you see them right when you open the fridge and you don’t have to search for them (Greek yogurt, string cheese, cut up veggies). Take them out of the veggie drawer and/or from the back and move them to the front!

2) Take a bowl and fill it with fruit/snacks (small bags of mixed nuts, bananas, apples, 1 oz dark chocolate) and place it somewhere within arms reach, either on your desk or your kitchen counter/island.

3) Avoid the vending machine by filling your bag and purse with healthy snacks. You are much more likely to eat what you have at hand and is the easiest option available. So, fill up your bag before you leave the house!



Today’s Motto: "We eat, what's in reach!"




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1/10/13 6:24 A

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Mindful Eating Marathon Day 8: Mindful Environment

Creating a mindful environment can help you to eat in a more mindful way. Food is all around us, 24/7! Research indicates that we are very vulnerable to eating food that is within arm’s reach whether we are hungry or not.

A study in the journal of Psychological Health (2011) indicates that making food inconvenient helps to reduce the probability of mindlessly picking at snacks and engaging in emotional eating (ex. placing snacks out of sight, in the freezer, in the back of the pantry on an upper shelf).

The good news! The opposite is true as well. When you place healthy food within your line of vision, you are more likely to eat it. Help yourself be more mindfully aware of nourishing options by keeping healthier foods close at hand.

Your challenge today is to bump up healthy choices by making them more convenient and available. Do one of the following.

1) Put healthy snacks at eye level so that you see them right when you open the fridge and you don’t have to search for them (Greek yogurt, string cheese, cut up veggies). Take them out of the veggie drawer and/or from the back and move them to the front!

2) Take a bowl and fill it with fruit/snacks (small bags of mixed nuts, bananas, apples, 1 oz dark chocolate) and place it somewhere within arms reach, either on your desk or your kitchen counter/island.

3) Avoid the vending machine by filling your bag and purse with healthy snacks. You are much more likely to eat what you have at hand and is the easiest option available. So, fill up your bag before you leave the house!



Today’s Motto: "We eat, what's in reach!"




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1/10/13 6:22 A

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Just because you missed this on January 1st you don't have to be left out. You can start your own marathon whenever you choose. Each day's email has been reposted for you here to use at any time emoticon

Edited by: MARI-SERV at: 1/10/2013 (06:27)

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1/10/13 6:18 A

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Mindful Eating Marathon Day 7: Mindfully Hydrate

In time and with water, everything changes.

-Leonardo da Vinci

A great way to help reduce emotional eating is to increase hydration. How does a simple glass of water prevent stress eating?

•Even mild levels of dehydration can produce feelings of anger, depression, and confusion according to a study by Tufts University. This makes you more vulnerable to emotional eating.
•Dehydration impairs a number of important aspects of cognitive function such as concentration, alertness, and short-term memory. Therefore, keeping yourself hydrated helps you to think clearer to make healthier choices. Also, hydration reduces stress on your entire body (which prevents wrinkles and sleep problems!).
•Another perk! Drinking water helps you tune into your fullness cues. A study in 2007 (Journal of American Dietetic Association) found that drinking water a half hour before eating a meal reduced meal intake by 13%. A study in the 2010 journal of Obesity found that a group of people who drank water before a meal (vs. those who didn’t) had a 44% greater decline in weight over a 12 week period of time.
Your challenge today is to intentionally drink more water. Drink one glass of water 30 minutes before eating each meal. (If you can't do it 30 minutes before, just work on boosting hydration). Sip mindfully! Be mindful of how this impacts your appetite level.



Today’s Motto: “Water, the Naturally Nurturing Drink” (see the PSA below)









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1/10/13 6:11 A

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Mindful Eating Marathon Day 6: Mindful Mindset

How do you approach eating on the weekends, birthdays, holidays and when you go out to dinner? Do you say to yourself, "I'll eat whatever I want because...(fill in the blank with one of the above special occasions). This mindset is a recipe for difficulty in the long term. It's what I call the light switch method: the "on-off" way of eating. In other words, you are either attentive to what you are eating or not.

This skill requires you to rewire your brain to think of eating mindfully full time no matter what is happening. The benefit? Bring mindfulness to all occassions helps you to create balance and prevent the feeling of "getting off track."

Your challenge today: Listen to your thoughts (I might as well eat it, it's the weekend...What the heck...). When your mind tells you to stop being mindful, bring your awareness back to this approach. Respond with, "Just eat mindfully." Try to work through the urge to stop and start mindful eating.

(Examples: Mindless: "I'll have as much birthday cake as I want, hey it's a birthday party." Mindful: "I'll have a slice, how can I eat it mindfully" or Mindless: "I don't want to eat something nourishing, it's the weekend, I can stop today." Mindful: "It's the weekend, I eat mindfully everyday, no matter what day it is.")

Today's Motto: "My thoughts are a suggestion, not an order."




Edited by: MARI-SERV at: 1/10/2013 (06:16)

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1/8/13 7:00 P

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Mindful Eating Marathon Day 5: Mindfully Taste

Your task today is to truly taste your food. Tasting includes using all of your senses to experience the flavor of every bite (smell, sight, taste, touch, listen)! It's easy to eat with little awareness just picking up the fork and scooping up food with little thought. Or, popping food mindlessly in your mouth thinking about the next bite before really finishing the one you have. Use all of your senses to experience the bite from start to finish (from listening to the noise as you open up the wrapper, taking a big whiff of the aroma and tuning into the spice and noticing the temperature).

Your challenge: take a bite, and be mindful of whether it is a satisfying flavor. We actually consume a lot of mediocre food. Think about hard store bought cookies vs. soft homemade. Sometimes it isn't just about the taste but you don't like the texture. If you don’t really like it, pass it up! If you do, eat it mindfully!

Ask 2 Questions With Each Bite,

1) What do I taste? (sweet, salty, etc). Describe the sensory experience to yourself (texture, temperature etc.).

2) Do I like the flavor on a scale from 1-10? (10 being exceptional, 1 being disgusting). Aim for 6-10.

5 Interesting Facts about Taste:

1) Your memory highly impacts your taste buds. If you don’t enjoy it or it makes you ill, you may not be able to eat it again for a long period of time or ever.

2) Some tastes are acquired or achieved like blue cheese, seafood, coffee, bitter vegetables.

3) Sweet is felt on the tip of your tongue. Salty is experienced on the edges of your tongue and bitterness at the base.

4) Taste is a complex interaction of all of your senses. It’s a combination of smell, taste, touch, texture, sight, temperature etc. If one aspect is damaged or absent, it’s difficult to taste flavor (think of when you have a cold and can’t smell food, nothing tastes good!)

5) Touch, texture and temperature are important to taste. Think about foods that are hot vs. cold (how cold soup tastes versus hot or soft vs. hard foods (taste of a hard cookie vs. soft).


Today’s Motto: Truly Taste to Avoid Waste


Edited by: MARI-SERV at: 1/8/2013 (19:00)

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1/8/13 6:58 P

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Mindful Eating Marathon Day 4: Mindfully Nourish

Your challenge today is to focus on nourishing yourself. It’s easy to get swept away by the “it looks soooo good” urge (see the video below). Reorient your mind to be aware and attentive to the effect of what you eat on your body. Notice how you feel after eating a nourishing food.

Nourishing foods are like putting premium gas in the tank—giving you solid energy and feel good chemicals. It's an investment in yourself. Before you take a bite ask yourself, “Would this be nourishing to my body?” Intentionally and mindfully choose at least ONE nourishing option today.

A few examples:

Fruit—Kiwi and mangos contain high levels of vitamin C. Apples have antioxidants called flavonoids, which lower the chance of diabetes and asthma.

Water—Water replenishes the body—always a great option.

Omega-3 foods: flaxseeds, walnuts and omega-3 fortified eggs

Nuts—pistachios are the lowest calorie nut and help regulate blood sugar

Whole Grain—turn over the box and make sure it says 100% whole wheat, a great source of fiber to help you feel fuller

Avocados--healthy monounsaturated fats that can help lower cholesterol levels

Nourishing Criteria

Is it nutrient dense (has a high amount of nutrients compared to calories)?

Is a familiar, affordable and available food (easy to get)?

Does it taste good? (enjoy eating it)?

Is it a whole food (naturally occurring, not processed)?

Today’s Motto: "Nourish to Help Me Flourish"




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1/4/13 5:52 A

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Mindful Eating Marathon Day 3: Stay Awake at the Plate

What is mindless eating? In a nutshell, it is not being aware when you eat. Your task today is to simple be mentally present when you eat. It’s harder than it sounds. Before you begin to eat, assess your current level of awareness.

Use the meter (1-10) below to evaluate how mentally present you are. Before you take a bite, ask yourself: are you zoned out not tasting even one bite (popping food in your mouth) or tuned in (tasting each bite, paying attention to portions)? Feel free to print the meter.

The benefit? When you are present, you are more in charge of how much you eat and it boosts the satisfaction (we eat less when we enjoy it more).

If you are “Zoned Out” eating in a Mindless Trance (in the Red Zone):

Tips Wake Up Your Senses and Be Present

1) Stretch before you sit down (see Motivational Moment below)

2) Take a drink of water or tea (hydration helps to kick start your senses)

3) Chew a mint

4) Take a few deep breaths—sending oxygen to your brain

5) Pinch your hand a few times

6) Name 3 things you see in front of you, to get you connected and grounded with this moment.

Motto For Today: "Stay Awake At The Plate"

Motivational Moment:

Two Minute YouTube Video on 5 Easy Stretches. This is to wake you up out of a Mindless Trance (hint, bypass the ad after 3 seconds) http://www.youtube.com/watch?v=fv1TOg9Dyh0




www.facebook.com/eatdrinkmindful T





Edited by: MARI-SERV at: 1/4/2013 (05:55)

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1/4/13 5:51 A

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Mindful Eating Marathon Day 2: Attentive Eating

Your challenge today is to focus 100% on your food whenever you take a bite. This means no multitasking during meals or snacks. Turn off the TV. Move away from your desk. Wait until you stop driving to eat. It’s more challenging than it sounds! If you can’t turn off the distractors, boost your attention toward eating. Motto for Today: "When you eat, just eat."




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1/4/13 5:50 A

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Mindful Eating Marathon Day 1: Set Your Pace

An important aspect of starting any marathon is setting your pace at the very beginning. Notice how rapidly or slowly you eat with each bite. Intentionally set your pace at the beginning of the meal. Aim for slow and steady. Consciously pacing yourself will help curb mindless eating and also bump up food enjoyment. Motto for Today: "Pace Not Race"




Edited by: MARI-SERV at: 1/4/2013 (05:54)

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12/22/12 5:48 P

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From Sacred Source Nutrition on mindful eating.....check out the history of the eating plate:

sacredsourcenutrition.com/the-consci
ou
s-diet/mindful-eating/


Edited by: MARI-SERV at: 12/22/2012 (17:51)

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12/13/12 2:11 A

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SOUNDS LIKE A GOOD GAME PLAN COUNT ME IN emoticon emoticon

The best sermons are lived not spoken! Think about it! twitter facebook


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12/12/12 6:14 P

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This looks like it will help me get my eating under control. I saved to my favorites.

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12/10/12 11:13 A

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Yes, this does sound good.

If we saw all the difference even the tiniest of our prayers make, and all the people those...prayers were destined to affect...we would be so paralyzed with awe...that we would be unable to get up off our knees for the rest of our lives.
—Peter Kreeft, author


If you are not as close to God as you used to be, who moved?—Source Unknown










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12/8/12 2:23 P

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Sound good to me. emoticon

You don't have to be great to start...but you have to start to be great.

"Weight loss begins in the kitchen"


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12/4/12 9:45 A

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I will check it out

Giving God the glory each day for the all the bounty in my life

Co-Leader Spark Wisconsin-The Official Team

Co- Leader Healthy Hearts


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12/3/12 5:12 A

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Mindful Eating Strategies:


www.amihungry.com/mindful-eating.sht
ml




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11/30/12 8:49 P

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Thank you for the link

Judy from Vermont. Joined SP 5/12/09. SW:190
Golden Phoenix Winter Freeze Off Challenge Dates
12/11:S.W.
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2. 12/25
3. 01/01
4. 01/08
5. 01/15
6. 01/22
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11/30/12 1:02 P

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welcome

All things are possible if you only believe, even losing 15 pounds


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11/30/12 6:32 A

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GREAT IDEA - TOOK ME 6 MONTHS TO LOSE 9 POUNDS GAINED IT ALL BACK IN A FEW WEEKS OF FOOLISH INDULGENCE - HOPE NOT TO DO IT AGAIN emoticon emoticon

The best sermons are lived not spoken! Think about it! twitter facebook


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11/30/12 5:29 A

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January 1st is right around the corner. It’s a pretty good bet that eating healthier is at the top of your New Year’s Resolution list (weight loss is ranked as the #1 Resolution annually). Perhaps you start out excited and motivated. But, by the end of the first week, your enthusiasm starts to lag. Sound familiar?

Try something new this year. Instead of dieting, join the Mindful Eating Marathon. This marathon will be 26.2 days of Mindful Eating. Just “Like” us on Facebook and sign up for our mailing list and you will have FREE access to daily tips for 26 days. If you don’t have Facebook, you can sign up directly through our website using the form below. The tips will be sent directly to you.

Mindful eating is not a diet. It’s a clinical proven, new way to help you manage your weight that doesn’t involve starving yourself or cutting out all of the foods you love


eatingmindfully.com/mindful-eating-m
ar
athon


Edited by: MARI-SERV at: 1/24/2013 (09:02)

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