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MARYJOANNA's Photo MARYJOANNA Posts: 9,331
12/2/18 12:50 P

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Try to eliminate one bad habit and keep working on it until it is conquered.



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HEALIN1 Posts: 825
11/3/18 6:01 P

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Tracking your food. when you realize where you are consuming the most calories you can see where you can make improvements in your diet. Healthy substitutions make all the difference.

Linda

I'm confused, wait .... maybe I'm not


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LININPARADISE7's Photo LININPARADISE7 Posts: 1,026
11/3/18 8:57 A

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Just for today. Cut everything you currently eat by 1/2. Plan to spend twice as long eating less. It takes 20 minutes for our brain to tell our tummy we are full.
Also, when I started, I did a 12 hour IF. I'm now at a 16 IF and finally am nearing my goal by a few pounds. Doctor said I'm in a great range now for my height.

Live, Laugh, Love!!


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MARYJOANNA's Photo MARYJOANNA Posts: 9,331
11/3/18 7:24 A

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Eliminate one bad habit and work on i it until you conquer it.



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MAIZIEPAIGE's Photo MAIZIEPAIGE SparkPoints: (44,266)
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11/3/18 2:03 A

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Spark, set goals, and be comsistent. Good luck!

Carol
Central Time Zone
A&I BSG October Challenge - Happy Harvesters
2018 Fall 5% Challenge - Starfish


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LOVESGREENBEANS's Photo LOVESGREENBEANS Posts: 1,386
10/31/18 2:34 P

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Keep the faith.

MARYJOANNA's Photo MARYJOANNA Posts: 9,331
10/26/18 7:17 A

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Drink more water for starters.



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STEPH6377's Photo STEPH6377 Posts: 13
10/24/18 1:16 P

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Starting with small steps helps you stay on track in the long run!!!

LAWLI56's Photo LAWLI56 Posts: 1,554
10/19/18 9:14 A

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One step at a time e.g. swap sweetened soda's for still or fizzy water and wear a pedometer to increase your daily steps. Then add in something else like portion control and a short hike at the week-ends. Once your meals are a more healthy size you can then look seriously at what you're putting in them

It's a far less daunting task than jumping in with both feet first. Go as fast or slow as you are comfortable with. After all it took you a lifetime to learn bad habits so you're not going to unlearn them overnight if you want to be able to sustain this change and build new habits.

Edited by: LAWLI56 at: 10/19/2018 (09:19)
~*Cely* (UK)" When life throws you a rainy day play in the puddles!

SW: 396lbs Dec 2006
Gastric Bypass Jan 2009
Restart: 302lbs 25 Aug 2017
Short Term Goal: 230lbs 29 Jun 2018
Final Goal: 175-180 lbs


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GABY1948's Photo GABY1948 Posts: 138,979
10/8/18 7:51 P

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Thanks for all these ideas!

Gaye / Michigan

"TRUST THE PROCESS!"

Living by Romans 6,7 & 8!





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MOMWANTSNOWAIST's Photo MOMWANTSNOWAIST Posts: 7,232
10/8/18 6:06 P

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Here's the list of 13 ways that helped me ~especially to lose 11 lbs. in 10 wks. {But note ~EVERY BODY is different and people lose according to their own "body time".***[explained later in # 12.]
{I am 6' tall and started at 200.6 lbs. I am healthy ,almost 60 and active.}.
I have been on SP for 8 yrs. and have lost the wt.{20 lbs.} twice.
1~Track EVERYTHING you drink and eat.This is VERY HARD at first ,but SO worth it!
Don't worry about staying in your caloric range at first. I was able to lose wt. and I was only in my range 8x a month at first ~maybe first 3 mos. You can check my Shared Trackers ~Nutrition and Fitness, to see what I eat and what I do,if it will help you.
2~Drink 8 glasses of water ~start slow and build up~I started with 4 a day and now I am at 8 every day. The water hydrates you and fills you up.
3~MOVE every day and I count ALL movement as exercise b/c when I have to walk the stairs up and down to get books for our Homeschooling or bending under some furniture to pick up socks for doing the laundry that is movement and it counts {in my book}!
4~JOIN a Challenge and/ or some Spark Teams~the 5% Fall Challenge is what I am on now. It helps a GREAT deal!The people help you to focus and are so supportive!!!!
5~Make Sparkfriends ! If you find a team where you like something in common {for example, the Gardening team },you may find friends that have the same interest or even live close to you. I got to meet one of my Sparkfriends in person when we both went to Master Gardener classes.
6~Cut sandwiches in halves or fourths for lunch .Makes you eat smaller bites and helps to slow down the eating.
7~Use fruit to substitute for bread .Like in the morning, I have fruit on my cereal and instead of toast, I eat another fruit ~peach or nectarine or apple. It fills you up and is good for you ,anyway!
8~ Team protein with a carb to fill full longer. I use cottage cheese with a fruit or string cheese and some small veggies for snacking. One of my faves is Greek Yogurt {Greek gods vanilla yogurt} and KIND cinnamon granola mix.
9~Try to aim for calories that FUEL you and fill you up than empty calories ~{I know the soda tastes good,but I cut it out and also cut down on fried foods}.
10~Go for fresh foods to cook for dinner and stay away or have less processed foods. My DH cooks our dinners {this week is Chicken Pot Pie~I share the recipe as well and others,too. He uses butternut soup instead of the required Cream of Chicken as it was too hard on our systems {I have GERD ~Acid Reflux] and it is too full of fat ,besides.}.
11~PORTION EVERYTHING ~Get a set of measuring spoons and bowls that are one cup or 1/2 cup .I do not have 9" plates yet,but it IS IMPORTANT to measure.People can laugh,but I am losing steadily and it is due to measuring my portions.Even when my food scale's battery went dead, I have done portioning for so long that I did not need it as much ,and used my set of spoons and measuring cups.
12~ GIVE YOURSELF some SLACK!!!!! It will be difficult at first and you may want to quit,but hang in there ! We have all been where you are at and KNOW emoticon emoticon emoticon emoticon
emoticon If you keep with SP, you will emoticon !!!! I lost the 20 lbs. in 4 and 1/2 mos. the first time at age 50 and kept it off for 8 mos.Then,I did exercise but not regularly nor daily and it came back on. Then,I lost it again at age 56 in about 6 mos. and kept it off for a YEAR til we had a bday party for my DS and no one came and I ate all the party food for a week and gained it all back. Now, I am losing the weight and am only 6.8 lbs. away from a healthy weight and BMI! So, I KNOW this can be done and it is really set up to help you lose any .2 of a lb. to 1-2 lbs. per week,but ***remember each person loses weight at different times according to their ~what I call ***"body time". Some lose faster,some slower.
13~ One more thing~ two scales helped me ~ one is a regular scale and then I got a digital scale ~Why? ~Because the regular gives me a general picture,but the digital scale tells me INCREMENTS of a pound lost~.2 or.4 or .6 and I LIKE to see that b/c it ENCOURAGES me to KEEP GOING! Good Luck !!!!!

Edited by: MOMWANTSNOWAIST at: 10/8/2018 (18:10)
In God my heart trusts. ----Proverbs 28:7

Train up a child in the way he should go, and when he is old, he will not depart from it. Proverbs 22:6

KNOW that the LORD is GOD.It is HE who made us,And we are HIS;
We are HIS people,
The sheep of HIS pasture.
Psalm 100:3
Betsy ~~~CST






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KEELYME Posts: 1,235
10/8/18 3:21 P

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Tracking gets easier the more that you do it. Before long you'll become remarkably good at "guesstimating" portion sizes and calories.



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PICKIE98's Photo PICKIE98 SparkPoints: (613,168)
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10/8/18 2:59 P

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I go for one pound at a time..it works better for me.

TEN YEARS SPARKING!!

Lost 66 pounds!



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KAREN_EDMONDS's Photo KAREN_EDMONDS Posts: 6,464
9/27/18 7:49 A

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SHARKBITE15 - all or nothing doesn't work. You have to "learn" moderation. That was the hard part but that is what worked. Learn to measure and weigh. Toss out all junk and stock up on healthy snacks. It is a slow process but it works if you really want it.
Don't look at your long term goals. Start out with a goal of 10 pounds and exercise daily. You pick how long you can exercise. Spark says to start with 10 minutes a day.

You can do this. The healthy and fit lifestyle is so worth it!



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MICHELLEXXXX SparkPoints: (12,707)
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9/27/18 6:23 A

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Select a plan you truly believe in.

"For God so loved the world that he gave his one and only Son, that whoever exercises faith in him shall not perish but have eternal life." John 3:16


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SHARKBAIT15's Photo SHARKBAIT15 SparkPoints: (2,277)
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9/26/18 10:43 A

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I have started this weight loss journey more times than I care to count. Like many others have said, I tended to be an all or nothing guy, which meant, not only did I get frustrated with my setbacks, my setbacks turned into self sabotage because I figured what's the point. This go around, I am going to analyze each week as I go, and adjust a little something every week, to keep moving towards my goal. Also, to me, Sparkpeople's goal for me doesn't seem like enough... but instead of changing it, I said, if that goal isn't enough, then I will make sure I hit that goal. Sometimes the long term goal can feel unattainable, so make sure you have measured ATTAINABLE goals, so you know you are making progress. Good luck!



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MELISSABRILL Posts: 41
9/26/18 6:36 A

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I like the 'know yourself' advice. For example, I know that if I don't meal prep over the weekend and have all the week ready then I'm more likely to make a fast/ bad meal choice (ordering out for lunch, cereal for dinner), so I work a week's worth of meal prep into my schedule on Saturday.

ROBBIEY SparkPoints: (487,476)
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9/22/18 10:04 P

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emoticon emoticon



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CED1106's Photo CED1106 Posts: 298
9/17/18 3:05 P

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Good point, HikingGirl.

I'll just add something I forgot. It's *really* easy to get buried in all the tips, tweaks, advice and THIS ONE WEIRD TRICK (: when dieting. Trial and error is acceptable, and when you do find what works, stick with it and don't worry about further fine-tuning or perfecting it if the additional work or stress isn't worth it.

Palo Alto resident and dog owner looking for a walking and exercise partner (with two legs).


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HIKINGGIRL16's Photo HIKINGGIRL16 Posts: 274
9/17/18 9:37 A

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Make small changes over time. I find that when I try to overhaul everything at once, I get overwhelmed and end up quitting. So pick 2-3 small changes and start there. As you get more confident add in more.

And don’t let a bad day become a bad week, month, year. No one makes perfectly healthy choices 100% of the time. So if you fall off the wagon one day, let yourself off the hook and make better choices the next day. Don’t give up, though!



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CED1106's Photo CED1106 Posts: 298
9/16/18 6:37 P

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> My first and most important piece of advice is KNOW YOURSELF!

Ugh. Yeah. I think 85% of dieting is anything but the diet. Most dieting articles won't help you because they don't help you understand your eating habits, your other demands, your environment and eating triggers, etc. etc. You can read all the low carb dieting articles you want, but they're not going to tell you about meal planning, psychological triggers for eating, your living environment and eating, etc. etc. Too many "advice" articles tell you what to do, without understanding what you do. Unfortunately, it may be all trial and error, but that means it's okay if what you first try doesn't succeed. You just haven't found your way of doing it yet.

Palo Alto resident and dog owner looking for a walking and exercise partner (with two legs).


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KICKINGIT@56's Photo KICKINGIT@56 Posts: 3,222
9/16/18 5:46 P

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Since you want this to become a permanent change - a lifestyle change- it is best to start out slowly with small changes that you can keep up with. I think the biggest mistake most people make is expecting too much too soon. It is not unreasonable to have a 1 or 2 - year plan (with intermediate short-term goals in between). Focus on the changes instead of the calendar. Small sustainable changes in your diet, activity level, stress management, positive thinking, etc. will yield the results you are seeking. Just like the bad habits you practiced brought you to where you are now. SP is a great place to get all the tools you need as well as support from fellow travelers on this lifestyle journey. I wish you all the best.

"A candle loses none of its light or warmth by lighting another candle" Anonymous

Go share your light with someone who needs it.


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TUKARAMA's Photo TUKARAMA SparkPoints: (37,881)
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9/10/18 6:37 A

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How you ease into or not is up to your style. I am more of an all nothing guy. Back in 1984 when I went vegetarian I went from one day eating meat - the next not eating it. In 2011 when I quit being vegetarian I did not ease out. I went to Church's chicken and bought a box of chicken. The dog was much happier with table scraps after that. So ease in or cold turkey is up to your style.

My main change was to stop drinking my calories. I drink water, sugar free Tang, and coke light. I save my calories for food. Some people like shakes/smoothies but I will still want a meal after drinking one.

I follow the 'all things in moderation' idea on food. There is no good or bad food, just improper portion sizes. If I want a donut, I get one. I do not do it often, I only get one, I track it, own it, and make the macros fit around it. If I tried to cut things out completely I would probably binge on them. For me, eating a small portion is enough. I like the 100 calorie Snickers... once or twice a month.

But I am very easy to cook for. I have a regular set of meals I eat. If I am at home, I eat the same thing every day. Some people get bored with that but I have been doing it 2 years. It works for me. When we are out I try to eat as well as I can, but restaurant food can be a challenge.

Your exercise will probably depend on you health level. I first started just walking. It was not very far, or very fast, but better than nothing. As I started losing weight I was able to walk farther and faster. Later I added in some pushups, dumbbells, and kettlebell swings.

~Tito Tim~
Iloilo, Philippines (GMT +8)
youtube.com/c/TitoTimVideos


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MYSTICALWINGS88's Photo MYSTICALWINGS88 SparkPoints: (156)
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9/9/18 7:48 P

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Thank you so much everyone! Everything that stuck out to me I wrote down in a notebook. So far I'm one week in, been focusing on my veggie and water intake a day, and making sure to get 15 mins of exercise at day. So far so good! Now its week 2... I usually fall off the horse by now so I gotta keep it going!!
Thank you for all the tips and advice!

SKIMBRO's Photo SKIMBRO SparkPoints: (155,786)
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9/9/18 3:00 P

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You can do this! Take baby steps. If you fall, get back up and start over. emoticon



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SHOAPIE's Photo SHOAPIE Posts: 25,183
9/9/18 12:46 P

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Don’t have an all or nothing mindset! Start everyday anew. All things in moderation and no eating out of the bag/container!

Edited by: SHOAPIE at: 9/9/2018 (12:47)

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SCRIMP1's Photo SCRIMP1 Posts: 818
9/7/18 5:21 P

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Find out what works for you, and then keep doing it. Repeat Consistency will get you to your goal.

Don't get fancy and overboard with planning and preparing meals. Expensive. Find a few go to meals you love and can get together quickly. Eat that and keep the ingredients on hand.

Know the calories and nutritional benefit of healthy foods you like. Knowledge is power to feed your body.

Pick a calorie range and stay in it. You can overeat on healthy foods.



Starting weight 283 lbs, July 9, 2013
Original Goal of 160 lbs Reached Nov. 26, 2014!
Restart Sept 1, 2018, New Goal 160



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WHITTIBJ's Photo WHITTIBJ SparkPoints: (1,138)
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9/6/18 11:00 A

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These are great points of advice. Thank you!



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KRISZTA11's Photo KRISZTA11 SparkPoints: (126,181)
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9/5/18 2:04 P

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Use the weeks of high motivation to build up healthy habits, 1-2 at a time.
Motivation and willpower are easily depleted,
but habits go stronger the more you use them!

emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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MYSTICALWINGS88's Photo MYSTICALWINGS88 SparkPoints: (156)
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9/5/18 8:18 A

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Thank you all for your responses and advice!
I agree with you all 'slow and steady wins the race' I am looking for a life long health change, pick up healthier habits and focus on my overall health mentally, emotionally and physically.
I am pretty good about my water, I rarely go to soda, however there are definitely things I can improve on (portion control, more water intake, substituting for healthier choices, cooking more from home..)... its still overwhelming to start, but all your advice was very helpful emoticon

Edited by: MYSTICALWINGS88 at: 9/5/2018 (08:19)
MARTHA324's Photo MARTHA324 Posts: 7,490
9/4/18 10:00 P

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You've gotten some really good advice and I'll chime in with the advice to take it slow w/small sustainable changes. Too many people decide to make all the changes at once and if something goes off, they throw up their hands and quit. Pick one or two things that move you forward and when you've mastered those, add one or two or do a little more.

There is a great small changes challenge here that has daily tips that really work.

This is a process and a journey that never ends and that's ok! We are in this for life.
emoticon

Persistence is more important than perfection.

Don't assume your freedoms are assured.

If you're not outraged, you're not paying attention.


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BBEAGAN's Photo BBEAGAN SparkPoints: (104,797)
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9/4/18 8:27 A

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Start slowly, add new things one at a time and practice them to have them become habits. Then add another thing. Like start with increasing water intake, then in a few weeks start just tracking Ford and beverage consumption, then in a few weeks add tracking exercise, then in a few more weeks start trying to stay in a calories range, then maybe add in getting 5+ fruits and veggies daily, then start increasing exercise... But leave a few weeks or more between adding in new things so it is not so overwhelming.



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POPSECRET's Photo POPSECRET SparkPoints: (87,937)
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9/3/18 7:00 P

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Some really great advice was given below!

I think the first thing I would advise would be to have a plan, and to not try to do too much at once! I know people want quick gratification and love to cut out as many "unhealthy" things as possible in the beginning, but this often leads to an "all or nothing" type attitude which ultimately ends up failing (usually).

Take it slow. Make sustainable changes. Things will take time, and you will feel frustrated at times, but your body will thank you in the long run.

dietetic intern


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URBANREDNEK Posts: 4,416
9/3/18 6:27 P

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Welcome!

My first and most important piece of advice is KNOW YOURSELF!

Seriously - spend a couple of weeks carefully weighing and measuring and tracking your food choices, with notes on what foods you most enjoyed, how hungry you were when you ate, which foods left you hungry very quickly and which kept you more satisfied, what your personal "schedule" is (maybe prefer sweet in the morning and for snacks and savoury every other time), and also with notes on when you chose to eat even when not hungry (bored, the time of day, social expectation, emotion, etc.). Also keep notes on your sleeping schedule and what your activities are.

This gets you in to the routine of tracking, and once you have that base information, you should be able to see some easy first changes (if you're drinking 1 litre of soda every day, or if you are adding 100 calories of sugar and creamer to every cup of coffee, or if you are eating a pound of potatoes with lunch and dinner) that you can start to address first (by gradually changing to more water than soda, and gradually dropping the sugar out of the coffee and using whole cream and then half-and-half, and by gradually adding more portions of other vegetables besides the potatoes).

Next you can start looking at gradually increasing how much you have of the healthier choices that you really enjoy (so - having more pasta with tomato-based sauces instead of cream-based, or having some vegetable soup as an appetizer before every meal, or experimenting with different vegetables and preparations to find ones that you really love) --- which will naturally leave you more full and with less room for the not-so-healthy choices.

As part of knowing yourself, be honest with yourself as to whether you are wanting to just "lose weight" or whether you want to really focus on creating a permanent healthier lifestyle for yourself. If "losing weight" is the most important, then put in the numbers and follow the calorie ranges and suggestions that the system gives you. If you are more of a "no rush - want to make permanent healthy changes" type, then find out what calories should be about right to maintain your usual activity level at a healthy BMI and set your "range" to be "that number - 200" up to "that number + 150", and then plan on gradually working your way down to that number and let your body do its thing. I like this calculator for figuring out a good calorie intake: www.health-calc.com/diet/energy-expenditur
e-advanced


Finally, really pay attention to your choices and focus on making changes that you really enjoy and that add happiness to your life. Changes that make us happy are the ones that we keep, so try to avoid the whole "deprivation / restriction / suffering" approach and play with different foods and different activities and different healthy ways of indulging yourself and keep the ones that you like the most!

Sir Terry Pratchett:

"Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."


Starting weight: 258 lbs
Maintenance Range: 147-155 lbs


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MYSTICALWINGS88's Photo MYSTICALWINGS88 SparkPoints: (156)
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9/3/18 5:53 P

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Hello, I am new here. I have had an emotionally crazy year, and its time for me to start taking care of myself.
What 'general' advice would you give someone who is just starting out on this healthy lifestyle change?

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