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5/7/17 8:02 P

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Put away the (food) scale

"Portion control isn't about measuring; it's about ordering two appetizers instead of an entrée and cutting back on bread if you have pasta."

—Bethenny Frankel, author of Naturally Thin

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Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
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5/4/17 6:54 P

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Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
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5/3/17 7:41 P

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It’s birthday-cake time at work

Passing on your colleague’s cake looks as curmudgeonly as refusing to sing ‘Happy Birthday,’ but it’s hard to celebrate the 300 calories, about half from fat, packed into a simple slice of store-bought frosted yellow cake.

The socially acceptable way out is to ask for a thin slice, and then eat a small number of bites you’ve decided on beforehand, says dietician Elizabeth Somer, author of Eat Your Way to Happiness. You’re most likely to keep your promise to yourself, adds Somer,

if you’ve eaten right all day, without ‘saving room’ for cake. Another calorie-saving trick: leave the icing on your plate and just eat the cake. And while most office parties involve soda, skip it and bring a full coffee mug.

Your family forces food on you when you go home

Food is love, and when Mamma tells you ‘mangia’ and you don’t, she acts like you’re rejecting her, not her pot roast. The answer: Have some of everything pushed at you during the holidays or a weekend visit home, but only a spoonful. That means your plate will be more of a tasting sampler than a full meal.

Remember: Just one bite of a dish, preceded by a loud ‘I can’t resist!’ will do your parents good and won’t kill you. Another strategy: make yourself useful serving people and cleaning up. It gets you away from your plate, but still makes you a vital part of the meal. Most of all, ‘focus on what’s important,’ says Somer.

‘You’re there to visit with your loved ones, not to pig out.’ If you can transfer your emotions from the food to those around you, you’ll live a long and happy life.


Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
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5/3/17 12:45 A

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Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
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4/28/17 7:23 P

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Cut down on processed food. Processed foods are not good because (1) most nutritional value is lost in the making of these foods and (2) the added preservatives are bad for our health.

Many processed foods contain a high amount of salt content, which leads to higher blood pressure and heart disease.

Processed foods are anything that is not in its raw form. In general, most food in supermarkets are processed — the more ingredients it has on the label (especially the ones ending with ‘ite’ or ‘ate’), the more processed they are.

Watch out for those with salt/sugar in the first 5 ingredients and go for natural, whole food as much as possible.

Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
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4/26/17 6:50 P

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“Always enjoy the journey, keep it exciting, try new ideas and products, take photos along the entire journey to compare. If you fall, remind yourself you’re human, pick yourself up and just carry on because you’re worth it.”

Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
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4/25/17 6:15 P

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Keep Smiling,
Positive Paula
You are what you think!
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4/24/17 9:03 P

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Drink Coffee (Preferably Black)

Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits.

Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29% (6, 7, 8).

Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.

Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
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4/23/17 8:31 P

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Don't skip breakfast

"Eat breakfast. It'll energize you for the day and keep your diet in check."

—Mehmet Oz, MD, via Twitter

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Positive Paula
You are what you think!
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4/21/17 8:04 P

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Rejuvenate with a REAL Food Reboot: Excess toxins can be a cause of digestive problems for many people, causing either diarrhea, constipation or in the case of many with IBS – both!

Eliminating the foods that create inflammation in your body while replacing them with whole, nourishing and nutrient-dense foods is one of the best ways to reset your digestive and help you troubleshoot what’s really going on in there.

Ditch the artificial sweeteners. These have been shown to drastically alter gut bacteria which we already know is a very important part of healthy digestion and overall health.

Eat fewer processed foods. These foods tend to be empty calories with little to no nutrient value and are often full of refined sugars, artificial flavors, colors and preservatives that cause harm to your kidneys and liver and are addictive.

Eliminate gluten from your diet. Gluten is a common allergen and gut irritant (even for those without gluten allergies like celiac disease).

Avoid processed soy. Soy interferes with the absorption of nutrients and causes a hormone imbalance in the body when consumed in large quantities (i.e. as soy protein isolates in processed foods and beverages).

Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
Leader of the Holistic Living Spark Team:
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4/19/17 6:29 P

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Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
Leader of the Holistic Living Spark Team:
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4/11/17 6:29 P

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Go organic. Organic foods are foods produced without “synthetic inputs such as pesticides and chemical fertilizers, do not contain genetically modified organisms, and are not processed using irradiation, industrial solvents, or chemical food additives.”

(Wiki) The organic movement is slowly catching on, with more supermarkets, especially in the US, offering organic options.

Organic food tends to cost more, but hey — would you rather save some money and feed your body with pesticides or pay a few extra dollars for a cleaner, healthier body?

Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
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4/9/17 6:52 P

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Protein at each meal- especially in the morning! Most people are not doing this! Egg based breakfast or protein smoothies are best!

Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
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4/9/17 5:30 P

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Try to listen to your body — are you really hungry, or just bored, or even sad?

Maybe you can do something enjoyable other than eat — or just get active round the house or garden to take your mind off it.

Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
Leader of the Holistic Living Spark Team:
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4/6/17 5:10 P

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Whatever you do, don't do a detox or cleanse.

Save your Cash if your liver isn't working you need a hospital.

"They can potentially wreak havoc on your body and be very unhealthy. Be wary of products that promote weight loss after a '7-day detoxification' or a '30-day colon cleanse.'

Marketers strategically construct these products and sell people on the notion that they’ll somehow become healthier, thinner, happier, and more attractive after using such products.
My overarching mantra: A consistently healthy, well-balanced diet is the best 'cleanse.'"

—Nita Sharda, RD, owner of Carrots and Cake Balanced Nutrition Consulting

Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
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4/5/17 4:25 P

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What About Calories and Portion Control?

Apple And Calculator

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

However, if you really want to, then use the calculator in this link:

authoritynutrition.com/how-many-calo
ri
es-per-day/


Enter your details, then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section – depending on how fast you want to lose.



Edited by: IAMHEALTHY11 at: 4/5/2017 (16:28)
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Positive Paula
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4/4/17 5:48 P

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Be mindful about the way you eat

Research into mindful eating has shown that being distracted or not paying attention to a meal tends to make people eat more at that meal and that paying attention to a meal is linked to eating less later on (4). It has also been shown that people who eat mindfully eat fewer calories.

The concept is less to do with calories and more about being fully aware of what and why you’re eating food. Set time aside for meals, it doesn’t matter how busy you are, we all have 20 minutes to eat.

Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
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4/3/17 4:58 P

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Keep fat to a minimum

Adult diets should be low in fat, especially saturated fat. Saturated fat, which is the main fat in animal products, fried foods, chocolate, cakes and biscuits, is more easily deposited as fat tissue than unsaturated fat. Saturated fat can also be converted into cholesterol and cause blood cholesterol levels to rise.

Dietary fat helps with the absorption of fat-soluble vitamins (A, D, E and K). Small amounts of polyunsaturated and monounsaturated fats may have some health benefits when they are part of a healthy diet. Monounsaturated fats are found in nuts, olive oil and avocados, and may help to lower the bad type of cholesterol (low-density lipoprotein or LDL).

Polyunsaturated fats are generally thought to lower blood cholesterol levels. Polyunsaturated omega-3 fatty acids, which are found in fish, nuts and seeds, are thought to have an anti-clotting effect on blood, to reduce the risk of heart disease and to possibly lower blood pressure.

Keep Smiling,
Positive Paula
You are what you think!
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4/2/17 6:07 P

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Be an 80/20 eater

"Make 80 percent of the food you eat healthy and take 20 percent of your daily calories and make them fun." Otherwise, Jillian says, you'll feel deprived—and more tempted to go off the deep end.

Jillian Micheals

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Positive Paula
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3/27/17 5:45 P

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Here's another great tip! Don't forget to check out all the other great tips shared underneath this one. just scroll down with your mouse to see.



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Positive Paula
You are what you think!
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It's not what you eat, it's what you assimilate!
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3/26/17 5:23 P

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Avoid Aspartame
Aspartame causes your body to pack on the pounds.

Shakespeare said, "A rose by any other name would smell as sweet." While that may be true of roses, it isn't true of artificial sweeteners. Aspartame recently had a name change in an effort to shake all the bad press linking it to a lengthy list of serious health conditions and is now known as Neotame and AminoSweet.

These new names may sound sweet, but the chemical components of aspartic acid, phenylalanine, and methanol are just as harmful as ever. Humans have no enzymes in their bodies to break down methanol, so it gets converted into formaldehyde, a known carcinogen that most people have heard of but don't expect to ingest from their soda. This ultimately becomes formic acid, or formate, which significantly increases acidity levels in the body. You don't need to remember the biochemical chain of events that aspartame goes through once you've to metabolize this toxin are harmful enough to cause cancer.

How to Benefit: Stop using any products labeled "sugar free" or "diet." In most cases these terms are used wherever aspartame is found. That includes diet soda, sugar-free coffee syrups, sugar-free cookies, diabetic treats, sugar-free pastries, and more. And when the product doesn’t contain aspartame it usually contains sucralose, so either way, you benefit from removing these harmful artificial sweeteners from your diet.

Super Health Bonus: By eliminating aspartame from your diet, you'll likely reduce your risk of cancer and neurological disorders too. At the very least, you'll probably suffer fewer headaches.

Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
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3/25/17 8:02 P

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REACH FOR YOUR CELL OR MOBILE PHONE

Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.


Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
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3/24/17 7:07 P

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Add, Don't Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.

Keep Smiling,
Positive Paula
You are what you think!
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It's not what you eat, it's what you assimilate!
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3/23/17 4:28 P

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Use the ‘anchoring’ technique for reinforcement of your healthy goals. Maybe it’s an object you can carry, wear and touch like a locket; a word you can say to yourself like ‘courage’ or ‘success’; a picture in your mind’s eye; or a gesture such as tugging your ear or tapping your belt.
- Emma Stirling, nutrition editor


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3/22/17 4:38 P

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According to the US National Weight Control Registry, 62% of people who successfully keep weight off watch less than 10 hours of TV a week, 75% weigh themselves at least weekly and 78% eat breakfast every single day.


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Positive Paula
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3/21/17 5:41 P

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Slim down your soup

Make a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top and can be skimmed off the surface.

Keep Smiling,
Positive Paula
You are what you think!
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3/20/17 7:22 P

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Go Big for Breakfast

People who eat more in the morning and less at night tend to lose more weight. Some studies suggest that starting your day with a high-protein meal -- especially warm, solid food -- helps you feel fuller and less hungry later.

Shoot for 350-400 calories with at least 25 grams of protein, says Domenica Rubino, MD, director of the Washington Center for Weight Management & Research.

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Positive Paula
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3/19/17 8:57 P

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A tip I read somewhere once

When trying to reduce your portion sizes to lose weight, take two spoonfuls off your main meals and leave one spoonful or one bite from snacks. You will gradually get used to eating less and feeling satisfied without overfilling your stomach.

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Positive Paula
You are what you think!
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3/19/17 7:47 P

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Sort your Spaces. Think about all the places you regularly reach for or eat food. Remove foods that tend to be triggers or break down your resolve.

Display the healthy choices front and centre. And hide treat foods in opaque containers in hard to reach areas.

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Positive Paula
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3/18/17 6:49 P

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Once a week, snap a photo of yourself so you can see proof of your body changing. Weight-loss jars are also a great visual reminder of reaching your goal.

Weight-Loss Jars



Actually visualising the kilos lost is serious motivation. Would weight-loss jars help you?


Keep Smiling,
Positive Paula
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3/17/17 7:07 P

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When trying to change our behaviour, we'll find find it easier at some times than at others, and will probably change our approach from time to time. Every time we slip up, we learn something, and this takes us a step closer to making the changes we want to make.

Use prompts to remind yourself of the things you want to do – for example, leave your walking shoes by the door, have your gym gear in the bathroom, leave your gardening tools on the deck, have a bowl of fruit on the table and vegetables in the fridge.

Learn from past experience. Don’t go back to diets that only worked for a little while, before you put the weight back on.

Keep Smiling,
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3/16/17 7:42 P

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Make a Meal Plan

So what foods go into your meal plan?

Five to 11 servings of grain (half your servings should be whole grain).
Two to three servings dairy or foods high in calcium.
One or two servings of protein sources such as meat, eggs, poultry, fish or legumes.
Five to nine servings of fruits and vegetables every day.

Limit the amounts of extra fat, sodium, and sugar found in condiments, dressings, and sauces.

Strive to fill your daily meal plan with a variety of healthy foods and leave room for a small treat so you'll feel less deprived. Remember that beverage calories count too.

You can sit down with paper and pen to make up your meal plan or use Calorie Count to build one -- log in, choose your foods and mix, match, add and subtract items for one day until you find a meal plan you like.

Make your meal plans for a few days at a time so you can go to the store and buy all the foods you need.

Planning meals can help you save grocery money when you eliminate impulsive purchases from the snack aisle.

Here's an example of a meal plan for one day. It provides about 1,800 calories for the whole day, with plenty of fiber and nutrients. If you wish to whittle away some more calories, you can omit the glass of wine, dark chocolate, honey, mayonnaise, oil and vinegar dressing, and the butter to save about 450 calories. You can also look for reduced calorie varieties of your favorite condiments and dressings and use non-nutritive sweeteners to tame your sweet tooth.

What you don't want to do is cut back on the healthy fruits, vegetables, and whole grains because they're packed with nutrients and fiber.

Breakfast

Three-fourths cup oatmeal
One tablespoon honey
One-half cup non-fat milk
One-quarter cup blueberries
Six ounces orange juice
One cup black coffee

Mid-Morning Snack

One apple
Twelve almonds
Sparkling water with lemon

Lunch

Sandwich with three ounces tuna, a thick tomato slice, one tablespoon mayonnaise and lettuce on two slices whole wheat bread
One cup raw baby carrots
Sparkling water

Afternoon Snack

One cup plain non-fat yogurt
One-quarter cup crunchy whole grain cereal
One tablespoon honey

Dinner

Salad with one cup raw spinach, one-ounce cheddar cheese, one-half cup cherry tomatoes and one tablespoon oil and vinegar dressing
One three-ounce steak
One-half cup mashed potatoes with one pat butter
One cup green beans
Four ounces red wine

Evening Snack

One and one-half ounces dark chocolate
Does this meal plan look like it can keep you feeling satisfied all day? If not, you can alter your meal plan to include more nutrient-dense, low-calorie foods like green and leafy vegetables. If your meal plan leaves you feeling hungry every day, maybe you are cutting your calories back too severely.

Remember that it's okay to lose weight slowly.

Be sure to allow yourself room for one treat every day (about 100 calories)

Drink more water. A big glass of water has zero calories, and you can flavor it with a slice of lemon or lime, or choose sparkling water if you like the fizz.




Keep Smiling,
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You are what you think!
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Remember less ain't always more

According to one Harvard study examining diet changes and weight loss, enjoying one crunch will lead to needing thousands more at the gym. The 2011 study found that potato chips lead to more weight gain per serving than any other food, painting a quite literal picture of the couch potato.

The study's main conclusion? It's not so much about eating less than eating right. Opting for a 100-calorie cookie for dessert instead of a 200-calorie fruit cup is getting you the wrong kind of brownie points with us.

Keep Smiling,
Positive Paula
You are what you think!
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3/13/17 7:06 P

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Weight Loss tip by Chris Pirillo

Start reading labels. I know it sucks, but you have to do it – and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind.

Don’t assume, either – triple-check the ingredients list and serving sizes.

You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you.

It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.

Keep Smiling,
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You are what you think!
When you know better you can do better!
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My best weight loss tip of all time is this perhaps:

Do not obsesses over exercise or counting calories. Just don't eat or limit your intake of processed and fatty foods, sugary foods.

Stop drinking soft drinks / soda even the diet ones. Limit your alcohol as that can really add on the kilos especially beer and sweet wines etc... I don't mind a glass of muscato wine on the weekends but am doing just that limiting it to a treat on the weekends not during the week. It's my treat if you like for doing well all week.

Be sure though if you don't do any planned regular exercise that you do not sit down all day and all night. Actually keep your home clean and tidy, keep your garden without weeds and looking tidy, keep your car clean and tidy all these normal everyday task for some of us with physical issues and limitations will be enough exercise just doing those normal things.

Also no obsessing over the scale just use it as a helpful tool and that's it just a helpful tool.

Hope these tips helped.

Edited by: IAMHEALTHY11 at: 3/12/2017 (21:28)
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3/11/17 7:55 P

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makes perfect sense emoticon



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3/11/17 7:48 P

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Dieting trumps exercising

We hear a lot that a little exercise is the key to weight loss – that taking the stairs instead of the elevator will make a difference, for instance. But in fact it’s much more efficient to cut calories, says Samuel Klein, MD at Washington University’s School of Medicine.

“Decreasing food intake is much more effective than increasing physical activity to achieve weight loss. If you want to achieve a 300 kcal energy deficit you can run in the park for 3 miles or not eat 2 ounces of potato chips.”

It’s as simple as that.

Some studies have borne out this dichotomy, pitting exercise against diet and finding that participants tend to lose more weight by dieting alone than by exercise alone. Of course, both together would be even better.

The problem is that when you rely on exercise alone, it often backfires, for a couple of reasons. This is partly because of exercise’s effects on the hunger and appetite hormones, which make you feel noticeably hungrier after exercise.

“If you walk briskly for an hour and burn 400 kcal,” says Klein, “and then have a beer and a slice of pizza afterwards because the exercise made you feel hungry…you will eat more calories than you have burned.” It may not always be beer and pizza, but people do tend to naturally compensate for the calories they expend.

“This is an adaptive system,” adds David Allison, PhD. “For every action there’s a reaction; that’s a law of physics, not of biology, but it seems that it also works in biological systems. This is why we often overestimate quite radically an effect of a particular treatment.” He points out that public health campaigns that, for example, urge people to take the stairs instead of the elevator or go on a nightly stroll – or, for that matter, even eat fewer calories – are unlikely to work, since they may fail to take into account the body's compensatory mechanisms that can totally counteract the effect.

The other problem with exercise-without-dieting is that it’s simply tiring, and again, the body will compensate. “If the exercise made you tired so that you become more sedentary the rest of the day, you might not experience any net negative energy,” says Klein. Some of the calories we burn come from our basic movements throughout the day – so if you’re wiped out after exercise, and more likely to sit on the couch afterwards, you’ve lost the energy deficit you gained from your jog.



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3/10/17 8:36 P

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“Research shows intermittent fasting is safe (and effective).

More than that, many experts say it’s actually what our bodies are designed for. Our hunter-gatherer ancestors didn’t have the steady access to food we do now.

Sometimes we couldn’t find anything to eat, and our bodies evolved to be able to function without food for extended periods of time.

Some may argue that intermittent fasting is perhaps more 'natural' than eating three (or more) square meals a day.” — Deven Hopp, beauty director

Keep Smiling,
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3/9/17 6:06 P

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Cut down on processed food. Processed foods are not good because (1) most nutritional value is lost in the making of these foods and (2) the added preservatives are bad for our health.

Many processed foods contain a high amount of salt content, which leads to higher blood pressure and heart disease. Processed foods are anything that is not in its raw form. In general, most food in supermarkets are processed — the more ingredients it has on the label (especially the ones ending with ‘ite’ or ‘ate’), the more processed they are.

Watch out for those with salt/sugar in the first 5 ingredients and go for natural, whole food as much as possible.

HERE'S ANOTHER GREAT TIP:

Purge negative people from your life. Positive mental health is an important part of a healthy life. You don’t need toxic people in your life. If you feel that a friend is overly critical or negative, let him/her go. If you’re dealing with backstabbers, let them go too.

Perhaps it may be time to go through and declutter your spark friends list, or your facebook friends list etc... only you can know though if someone on one of your friends list is bringing you down. Worthwhile thinking about though.


Edited by: IAMHEALTHY11 at: 3/9/2017 (18:21)
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3/8/17 4:16 P

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Keep alcohol to a minimum

Alcohol is concentrated form of kilojoules (Calories) and diverts the body from oxidising other nutrients. Allow yourself 3 small drinks a week OR abstain during the week so you can relax on the weekend. A long drink made with a nip of spirits (rum, scotch, bourbon) topped up with soda water or diet soft drink is your lowest calorie option. You can sit on it and sip slowly.

Keep Smiling,
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3/8/17 1:25 A

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Mix Up Your Menu

Sometimes a little variety is all that’s needed to kickstart your body’s weight loss engine. Try swapping your lunches and dinners.

Or commit to trying some brand new PowerFuel or SmartCarb options. If your PowerFuel selections tend to be dairy foods, try trading them for lean meats, eggs or protein shakes, which tend to offer up more protein per serving.

By increasing your protein intake, you can increase your lean muscle mass—which can help speed up your metabolism even when your body is at rest.

Keep Smiling,
Positive Paula
You are what you think!
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3/6/17 11:49 P

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Understand Your Weight Loss Personality

According to Thomas R. Przybeck, PhD, personality plays a role in our attitude towards food. As an assistant professor of psychiatry at Washington University School of Medicine, St. Louis, Przybeck recommends that you know your tendencies and tailor your plan to conquer the unproductive inclinations.

Impulsive. "If you have a tendency to be impulsive, you might see a pint of Ben & Jerry's in the freezer and go for it," Przybeck says. Clearly, you are a dieter who needs to remove those temptations.

Oblivious. If you tend to not pay attention when you eat -- maybe you're a TV snacker? -- you need to avoid such situations if you want to control portions.

Uptight. "If you are highly anxious, you will probably have more difficulty," Przybeck says. "Those who are anxious, nervous, and depressed might eat to feel better."

Tenacious. Certain personalities don't find it that difficult losing weight. "If you are highly self-directed,cooperative, and have a lot of stick-to-it-ive-ness, you are going to have an easier time," Przybeck says.

Sociable. Przybeck also found that if you tend to monitor your food intake better than others, you may be more sociable.


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2/27/17 6:56 P

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Identify your intrinsic motivation.

Getting clear about why you want to lose weight will provide you with the fuel to keep going when your resolve starts to weaken (as—let’s be honest—it inevitably will). “I’d encourage those who are thinking of getting healthier to take some time to reflect and journal about what matters most,” Shirley Mast, R.N., B.S.N., and Take Shape For Life Health Coach, tells SELF.

Mast recommends asking yourself the following questions:

“Why do you want to be healthier?

What would that look like for you?

Why is that important to you?

How would you feel if you reached those goals?

How would that impact the people you love and those who love you?

When you get clear on the answers to those questions and continue to remind yourself of why you are getting healthier, it’s much easier to stay on track with making healthy choices on a consistent basis.”

Keep Smiling,
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2/27/17 4:28 P

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My mum tends to eat (most of the time) very quickly like she's in a hurry. I've told her in a nice way many times eat slowly it's all about being mindful but that is not in her nature.

I use to eat quickly as a child now days I tend more slowly (mindful eating which I love).

It does help for sure.

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2/27/17 11:27 A

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Major lesson I need to learn - I'm a scarfer by nature...

"Be present in all things and thankful for all things" Maya Angelou

"If you laugh you change; and when you change the world changes." Shilpa Shah

"Joy is prayer. Joy is strength. Joy is love. Joy is a net of love by which you can catch souls. She gives most who gives with Joy."
Mother Teresa (1910-1997); Founder Of The Missionaries Of Charity

"We are not human beings having a spiritual experience, we are spiritual beings having a human experience" Teiha


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2/26/17 8:20 P

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Chew your food.

Another reason to eat more kale: "Chewing increases the release of gherkin and cholecystokinin, two hormones that signal to your brain when you feel full," says Ansel. That's because it tends to slow you down, which allows adequate time for these messages to get through.

In fact, a recent study, published in the Journal of the Academy of Nutrition and Dietetics, found that those who chewed 50 to 100 percent more than they usually did decreased their food intake by 9.5 and 14.8 percent respectively.

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2/26/17 7:15 A

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These are all great tips. emoticon everyone!

**Mary**
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2/24/17 9:10 A

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The minute I feel deprived, the rebel kicks in...

"Be present in all things and thankful for all things" Maya Angelou

"If you laugh you change; and when you change the world changes." Shilpa Shah

"Joy is prayer. Joy is strength. Joy is love. Joy is a net of love by which you can catch souls. She gives most who gives with Joy."
Mother Teresa (1910-1997); Founder Of The Missionaries Of Charity

"We are not human beings having a spiritual experience, we are spiritual beings having a human experience" Teiha


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2/20/17 5:39 P

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Don't be overly-restrictive

Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity.

Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Keep Smiling,
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2/20/17 12:18 P

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I like the focus on mood - so many folks are emotional eaters as 'celebrations' often revolve around food and too much of it.

"Be present in all things and thankful for all things" Maya Angelou

"If you laugh you change; and when you change the world changes." Shilpa Shah

"Joy is prayer. Joy is strength. Joy is love. Joy is a net of love by which you can catch souls. She gives most who gives with Joy."
Mother Teresa (1910-1997); Founder Of The Missionaries Of Charity

"We are not human beings having a spiritual experience, we are spiritual beings having a human experience" Teiha


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2/19/17 4:31 P

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Too often we get frustrated by focusing on a specific number on the scale, or even a task we must do to reach our goal (like working out), which is a pretty quick way to zap your motivation, says Simon Rego, Ph.D., director of psychology training at Montefiore Medical Center/Albert Einstein College of Medicine in New York.

Concentrate on your mood after you've eaten a healthy meal or how you feel after a great workout—weight loss motivation doesn't always have to come before an activity, Rego says. "If you focus on how you feel each time you exercise, you'll get all the benefits of burning calories, plus the reinforcement of remembering how good it felt to do it, which should increase your motivation to do more."

Keep Smiling,
Positive Paula
You are what you think!
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2/19/17 12:33 A

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Meditarian diet types are good also. I was brought up eating that way having an Italian father. my mother always cooked that way. We ate salad every night with our main meal as a refresher at the end of the meal.

Here's a beginner weight loss tip if you like or one we should all do periodically perhaps.

Set a date to start and clean out* all the fattening snacks, ready meals and high calorie products like mayonnaise, burgers and sausages beforehand.
*Give or throw them away. DON’T eat them!

Keep Smiling,
Positive Paula
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2/18/17 11:45 A

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DH and I are within healthy weight guidelines, so our focus is reducing inflammation.
We follow a 'loose' Mediterranean diet now and are considering one of the elimination diets to find triggers.

"Be present in all things and thankful for all things" Maya Angelou

"If you laugh you change; and when you change the world changes." Shilpa Shah

"Joy is prayer. Joy is strength. Joy is love. Joy is a net of love by which you can catch souls. She gives most who gives with Joy."
Mother Teresa (1910-1997); Founder Of The Missionaries Of Charity

"We are not human beings having a spiritual experience, we are spiritual beings having a human experience" Teiha


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2/17/17 9:06 P

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My best weight loss tip at the moment is to find out your body type and do some research on what you should or not should eat according to that and see if helps or makes sense with your healthy lifestyle eating plan.

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Positive Paula
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2/15/17 9:44 A

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Sleep deprivation affects all areas of our lives!

"Be present in all things and thankful for all things" Maya Angelou

"If you laugh you change; and when you change the world changes." Shilpa Shah

"Joy is prayer. Joy is strength. Joy is love. Joy is a net of love by which you can catch souls. She gives most who gives with Joy."
Mother Teresa (1910-1997); Founder Of The Missionaries Of Charity

"We are not human beings having a spiritual experience, we are spiritual beings having a human experience" Teiha


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2/14/17 5:25 P

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Want to eat less? Your first line of defense is getting a good night’s rest. When you don't get enough quality shut-eye, your body increases levels of the hunger hormone ghrelin and decreases the satiety hormone leptin—resulting in unignorable hunger pangs.

Plus, studies show that your sleep-deprived self craves more unhealthy, high-calorie and high-fat foods, which means you’ll not only eat more food, but you’ll be eating more junk.

Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
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2/14/17 1:08 P

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Glad to hear I am 'over' age!

"Be present in all things and thankful for all things" Maya Angelou

"If you laugh you change; and when you change the world changes." Shilpa Shah

"Joy is prayer. Joy is strength. Joy is love. Joy is a net of love by which you can catch souls. She gives most who gives with Joy."
Mother Teresa (1910-1997); Founder Of The Missionaries Of Charity

"We are not human beings having a spiritual experience, we are spiritual beings having a human experience" Teiha


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2/14/17 3:53 A

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Check your age before your late-night fridge raid.

That late-night binge will not just undo a whole day of great eating and workout habits but may lead to weight gain if you are a certain age. According to a recent study in Eating Behaviors, late-night eating may only lead to weight gain if you are between the ages of 31 and 61.

If you’re younger or older, the likelihood of extra pounds creeping on at night is diminished.

Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
Leader of the Holistic Living Spark Team:
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2/13/17 4:57 P

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SUGARSMOM2 That's an interesting thought weighing in twice daily.

Is doing that really helping you with your weight loss?

So at night would you weigh in just before bed but 3 hours after eating so you are not weighing when you are full of food?

Just curious that all. If it's working for you then you may be onto something good!

Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
Leader of the Holistic Living Spark Team:
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KALIGIRL's Photo KALIGIRL Posts: 13,607
2/13/17 11:48 A

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I do weigh in daily, but it goes to my FitBit tracking, so I can't say I pay much attention....

"Be present in all things and thankful for all things" Maya Angelou

"If you laugh you change; and when you change the world changes." Shilpa Shah

"Joy is prayer. Joy is strength. Joy is love. Joy is a net of love by which you can catch souls. She gives most who gives with Joy."
Mother Teresa (1910-1997); Founder Of The Missionaries Of Charity

"We are not human beings having a spiritual experience, we are spiritual beings having a human experience" Teiha


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TERRI1458's Photo TERRI1458 Posts: 3,779
2/13/17 10:04 A

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I am not going to eat sugary foods today. emoticon

“Therefore humble yourselves under the mighty hand of God, that He may exalt you in due time, casting all your care upon Him, for He cares for you.” 1 Peter 5:6-7
TERRI (CDT) - A member of "2018 Summer 5% Challenge Community" and "2018 Summer Champions In the Kitchen", "Biggest Loser Summer Challenge" member on the Emerald Gem Team, many Christian Spark groups, Dance like nobody is watching, Small Commitment group, and Crazy about Cats


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2/13/17 8:08 A

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weigh every morning and ever night . night time to see how i did all day and in the moring to see were i start out .

sugarsmom2 donna wva


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2/12/17 5:55 P

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Don't Skip Meals

Skipping meals can cause your body to go into a fat-storing starvation mode, making it harder to burn calories.


Spend your calories wisely.

All calories are not created equal. “If your diet consists mainly of sugar, saturated/trans fats and salt — all of which can be very addictive — you can develop consistent cravings for dense, high-calorie foods with little nutritional value,” says Julia Zumpano, RD, LD.

“This leads to excess calories and weight gain or inability to lose weight.”

Eat foods that are high in lean protein, healthy fats and fiber, and you’ll feel satisfied throughout the day and will rarely get cravings. This will help you maintain a lower calorie level, which will lead to weight loss.


Sip Oolong Tea

Research suggests that people with mild eczema who drink oolong tea three times a day may show improvement in itching and other symptoms. Compounds in the tea called polyphenols appear to be responsible


Focus on healthy behaviors, not the number on the scale.

It’s easy to get discouraged when you look only at your weight. “Focus instead on making good food choices, watching portions and exercising regularly,” says Anna Taylor, MS, RD, LD. “If you lead with these behaviors, the weight loss will follow.”

Replace a goal like “lose 2 pounds a week” with specific mini-goals, like “eat 1 cup of veggies at dinner,” “walk 20 minutes a day,” or “keep a daily food log.” If you’re disappointed with your weight progress at week’s end, reflect on how well you stuck to each goal.

“If you’ve made healthy changes, congratulations!” she says. “If you fell short, ask yourself why. Were the goals too difficult? Do you need a stronger support system? Is a major barrier in your way? Then either tweak your goals or focus on the factors you can control.”

Try tracking lifestyle changes, food, exercise and weight in a journal. At the end of each week, check off which new habits are going well and which need more work. “Your health is a lifelong journey,” she says.


Edited by: IAMHEALTHY11 at: 2/12/2017 (17:55)
Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
Leader of the Holistic Living Spark Team:
teams.sparkpeople.com/www.holisticli
ving.com


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2/12/17 5:51 P

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I don't actually weigh in daily though I've thought about it before. I weigh in weekly, just saw this tip and it made me think to perhaps try it. I agree also about the sodium.

Edited by: IAMHEALTHY11 at: 2/13/2017 (16:58)
Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
Leader of the Holistic Living Spark Team:
teams.sparkpeople.com/www.holisticli
ving.com


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OMA2SEVEN's Photo OMA2SEVEN Posts: 411
2/12/17 5:43 P

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I weigh daily as well. emoticon I agree about the sodium!

**Mary**
Southeastern Michigan


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2/12/17 5:27 P

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I weigh daily but I don't think you should depend on the scale to fully determine how you are doing. Too much sodium one day can add 5 lbs. over night.

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2/12/17 5:03 P

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STEP ON THE SCALE DAILY

If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.

Taken from Cosmopolitan.

Keep Smiling,
Positive Paula
You are what you think!
When you know better you can do better!
It's not what you eat, it's what you assimilate!
Leader of the Holistic Living Spark Team:
teams.sparkpeople.com/www.holisticli
ving.com


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