FRANCESLUCAS
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 Pounds lost: 12.0 
 
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  • v SURVIVOR61
    Awesome WAY2GO today! You can do it when it comes to changing things up, rethinking snacks and temptations.

    Stay motivated, journal and keep on Tracking!! Raise your awareness to what is in the food that you are eating and you will be able to control nutrition and calorie....

    Fresh is best when it comes to veggies and fruit.... eating whole fruit is so much better than drinking fruit juice and a lot less calories..... Just ask a dietician.

    Water is so good .... try for a 6 - 8 glasses daily and your sure to look and feel your best!

    Let's Get Sparking together..... emoticon

    41 days ago
  • v SURVIVOR61
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    I know sometimes it all seems tedious, being asked the same old questions.... but once you get into the habit of asking yourself, you will move on to the next phase of self praise. And trust me, it will feel so good to look into that mirror and know that You are worth every bit of praise that You can think of.

    I also like to use post it notes to stick around with positive affirmations and reminders like: I'm on glass of water #5 WOOHOO! or I GOT THIS!!

    These are positive powers and the "POWER OF POSITIVE THINKING" is so critical to our new lifestyle. We have always put ourselves down and criticized ourselves at every turn and failure. That most of us have become pessimistic in our own ways and we don't even realize how negative we see ourselves.

    So now we have to retrain our thoughts and the thought process by "THE POWER OF POSITIVE THINKING". You and I can do this. By staying upbeat and positive. Because we deserve it. We are beautiful people who deserve to be healthy, fit and happy!!

    So let's get out there and Track, Spark, Track our Activity and Drink our Water!!

    Love always Your sister in Christ Jesus
    Jill

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    44 days ago
  • v SURVIVOR61
    Hi there my Beautiful sister!

    Dropping by to remind you to keep on tracking and get up and get in those steps.... You want at least 10 minutes of Cardio to get the blood pumping......

    Also try setting small goals for yourself and knocking them out one by one. Then reward yourself with a non-food item for doing so well.

    Here are a few tips on taking things up a notch..... sometimes we all get stuck in a rut and need to review what we are doing.

    1. You’re Stressed “Stress is the silent killer.” This is especially true when it comes to weight loss. Stress releases cortisol (often simply referred to as “the stress hormone”)—and in today’s society, excessively high cortisol levels are incredibly common. Cortisol degrades muscle tissue and encourages the storage of body fat, and is has been linked to other health issues that are a lot more serious than a few extra pounds around your waist.

    If you want to get lean, then you need to make a serious effort to lower your stress levels. (Easier said than done, I know!) Try limiting the length of your workouts to 45 minutes, surrounding yourself with positive people, meditating, and getting plenty of sleep.

    2. You’re Not Getting Enough Sleep Not only does enough sleep reduce levels of cortisol, but it also produces growth hormone (GH). GH pretty much has the opposite effect of cortisol on the body—it encourages fat loss, supports your immune system, and helps to keep your organs functioning properly.

    Sleep also balances the hormones that control hunger. If you’ve ever gone to bed hungry and woken up not hungry, this is why. On the flip side, if you miss a night’s sleep you are likely to eat more calories the next day. While it varies from person to person, most of us should aim to get 7 to 9 hours of sleep each night.

    3. You’re Not Drinking Enough Water You’re probably sick and tired of hearing about how important water is to your health, but most people still don’t drink enough of it.

    There’s a whole host of benefits to drinking enough water, one of which is proper kidney function. Dehydration impairs your kidneys, and when your kidneys aren’t working properly, your liver has to pick up the slack. Your liver is responsible for the metabolism of fat, which means fat cannot be metabolized as efficiently when your liver has to work twice as hard to remove toxins.

    The solution is simple: when you’re thirsty, drink water. In particular, ensure that you are hydrated around workouts.

    4. You Have Poor Digestion The gut is incredibly complicated, and scientists are only scratching the surface when it comes to understanding how the natural micro-biome of gut bacteria works. But one thing is clear: whether you want to improve your ability to lose fat, boost your immune system, clear up your skin, or even just feel better on daily basis, it all starts with gut health.

    Unfortunately, most people don’t usually realize their gut isn’t functioning properly until it’s too late. But there are steps you can take to help prevent any malfunctions: reduce stress, eat fewer meals or even consider periods of fasting to give your digestive system a break, minimize the consumption of legumes, grains, sugar and pastured dairy, and chew your food until it’s mush before swallowing. You can also try putting your utensils down between every bite. This allows you enough time to chew your food as well.

    5. You’re Not Eating Enough Fiber Fiber aids digestive health and helps to create a sense of fullness, which makes consuming fewer calories easier.

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    46 days ago
  • v SURVIVOR61
    Hi there!! How's it going today?

    Did you roll out of bed ready to start a new exciting Healthy Day filled with fiber and rich with antioxidants?


    Try out an new breakfast filled with fiber and nuts.... Don't forget that refreshing glass of water!!

    Make sure to take time to out to let off a little steam or to meditated today...... If your feeling a little stressed out, it is important to distress. It could be something as simple as going for a peaceful walk with your favorite music playing, or dancing around the house. What ever it is that you enjoy doing to relieve your stress, go ahead take time for you. It's okay!

    If you think you slipped up on a meal or your calories some where, so what! It's okay.... we all have done it. The important thing here is that you get right back on track with the next meal or snack. DON'T THROW IN THE TOWEL for the of REST of the DAY. Forgive yourself, we are human, after all and humans make mistakes. That is the reason for the food journal, go back look at your mistake and review on what caused that mistake. You will learn from it and move on.

    If you have poor digestion, improve your immune system, clear up your skin or just improve your ability to lose fat. Try drinking more water. The benefits of drinking water are endless. And it all starts with our gut health.

    All of this can and should be tracked in your food journal. Am I getting enough: sleep, fiber, water, Am I eating because of Stress,
    Daily Cholesterol and vitamins.

    These are just a few of the things we should be concerned about when we want to get healthy. By tracking what we eat and then transferring it to Spark People we get a daily break down and a daily report. This helps keep us informed of our daily choices. Are you making the right choices?


    47 days ago
  • v SURVIVOR61
    Keeping a food journal isn't just about the food. It is also about how you are feeling through out the day. Are you happy, tired, feeling down or how are you feeling about your progress overall. This is just as important as what you are eating.

    If you know why you are eating a particular food, then maybe you just might not want to eat that food again. It might loose it's appeal to you....

    By drinking water before, during and after a meal you aid your body in digestion, appetite suppression, and a feeling of fullness. Not to mention you will feel more satiated after a meal.

    This too is important with filling up our plates with veggies, they will fill you up, not out.

    As important as protein is a single serving is only about the size of a deck of cards. And you will want it to be a lean serving of fish, poulty, beef or pork. Some of us like to vegan, so think tofu, lentils, beans, ect.

    And last but not lest, I cannot stress this enough.... Get up and Move, Move, Move that booty!! Even if you are on the phone, walk and talk.... try to commit yourself to no less than 10 minutes daily of some type of exercise.. Do not get married to your couch, favorite chair or lounger.... this could mean a death sentence for you.

    I know this first hand. My sister in law passed away from obesity. She just gave up. No one could get her out of the house. And I am sad to say I didn't even go and try.

    That is why I am here! Now let's get up and ROCK THIS LIFE CHANGE TOGETHER!! MOVE IT!! MOVE IT!! MOVE IT!!

    Are you with me?


    49 days ago
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