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LJCANNON's Photo LJCANNON Posts: 37,774
1/26/19 10:32 P

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Osteoporosis (bone loss) is a common concern for aging women who can help prevent it by:

A - Getting vitamin D from sunlight, food and supplements
B - Taking a multivitamin daily
C - Eating a diet rich in calcium
D - Performing regular exercise



emoticon All of the above



Explanation

Osteoporosis is a potentially debilitating, yet preventable condition. Calcium and Vitamin D intake and regular, weight-bearing exercise are just a few of the ways you can prevent it. Get 31 more tips to strengthen your bones.

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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LJCANNON's Photo LJCANNON Posts: 37,774
1/22/19 12:21 P

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. emoticon

Edited by: LJCANNON at: 1/22/2019 (12:22)
Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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LJCANNON's Photo LJCANNON Posts: 37,774
12/25/18 1:15 P

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Fitness|May 5, 2017|
By Amy Marturana, C.P.T.
6 Deadlift Variations Your Butt Will Thank You For

There's more than one way to do the total-body move

Amber Venerable

The deadlift is one of the best full-body exercises you can do. Many trainers would argue it's THE best, because it's the perfect example of a compound exercise, which means it forces you to use multiple muscle groups at once. As a result, your workout becomes more efficient. You can also lift heavier weights, allowing you to really build strength, when you're using several big, strong muscles.

Because of this, "they’re considered a really important move for gaining strength," Lauren Williams, trainer at Project by Equinox, tells SELF. "Your glutes, quads, and hamstrings are involved, but also your back and traps and even shoulders and triceps. It’s very close to a total-body strength move, so you’re really challenging your strength through the whole posterior chain," she explains. The posterior chain is the group of muscles that run down the back of your body, including the calves, glutes, hamstrings, and low back.

Deadlifts also give you a great core workout. "When you're pulling something from the ground, you have to create that tension in your core to be able to do it and also to protect your back. So it’s great for that," Williams says. Over time, deadlifts can help improve stability and core strength—no crunching or planking required.

If your goal is to change the shape of your butt, deadlifts can help with that, too. Everyone's goals are different, and not everyone works out for aesthetic reasons, and that's totally OK. But if that happens to be a goal of yours, Williams says deadlifts work because they target your entire backside, including the hamstrings and the glutes.

As with every type of workout, finding ways to change and tweak movements will help you constantly challenge your body. When you're doing something new—even if it's just a small variation on a basic move—your body has to keep relearning certain things and adapting, which is key for creating change over time.

Here, Williams shares (and demos) a basic deadlift pattern, plus five variations that add a little extra challenge. She uses a mix of kettlebells and dumbbells, but you can use whichever you have, or even barbells. When choosing your weights, go heavy—you'll probably find that you can load up a lot of weight on these exercises. If you have trouble maintaining form with any of the single-leg moves, lower the weight a bit.

Trainer Lauren Williams 
Whitney Thielman

1

Basic Stiff-Leg Deadlift

Before getting fancy, master a basic deadlift like this one. Proper form here will make the fancier versions easier to nail and let you reap the muscle-building benefits without accidentally injuring yourself.

Stand with feet hip-width apart, knees slightly bent and a weight by each foot.Hinge at your hips and bend your knees to lower your body.Grab each weight with your arms straight.Push your butt way back and keep your back flat. Your torso should be almost parallel to the floor.Keeping your core tight, push through your heels to stand up straight. Keep the weights close to your shins as you pull.Pause at the top and squeeze your butt, then slowly lower the weight along your

2

Single-Leg Deadlift

Working unilaterally (on one side at a time) gives you a chance to work on imbalances, Williams says. "Everyone has a stronger side or different issues on either side of the body. Single-leg work gives you the opportunity to focus on improving that." Here's how to do it:

Stand with feet together, holding one weight in your right hand in front of your right thigh.Shift your weight to your left leg and while keeping a slight bend in your left knee, raise your right leg straight behind your body, hinge at the hips to bring your torso parallel to the floor, and lower the weight toward the floor.Keep your back flat. At the bottom of the movement, your torso and right leg should be almost parallel to the floor, with the weight a few inches off the ground.Keeping your core tight, push through your left heel to stand up straight. As you do, keep the right leg straight and bring it back toward start, tapping your toe to the floor, and slide the weight back to start.Think of it as moving your body in a seesaw motion.Pause at the top and squeeze your butt, then slowly lower the weight back to the floor.

Staggered Stance Deadlift

This deadlift has you standing with your feet staggered a bit. Why? Williams says this allows you to lift heavier than a single-leg deadlift, because you’re more stable, while still challenging one side at a time and giving you the chance to improve any imbalances you have.

Stand with feet hip-width apart with a weight by each foot.Place one foot a foot-length in front of the other so your stance is staggered.Hinge at your hips and bend your knees to lower your body.Grab each weight with your arms straight.Push your butt far back and keep your back flat. Your torso should be almost parallel to the floor.Keeping your core tight, push through your heels to stand up straight. Keep the weights close to your shins as you pull up.Pause at the top and squeeze your butt, then slowly lower the weight back to the floor.

Whitney Thielman


Offset Load Deadlift

For this deadlift, you have two weight options: Either hold a weight in one hand and no weight in the other, or use a lighter weight in one hand and a heavier one in the other. The point is to have a different amount of weight on both sides of your body. "This challenges your stability, because you have to work harder to keep the hips square and keep your back nice and flat," Williams explains. Challenging your stability means challenging your core—those muscles have to engage and work to keep your torso from rotating.

Stand with feet hip-width apart with weight (or weights) by your feet.Hinge at your hips and bend your knees to lower your body.Grab the (or each) weight with your arms straight.Push your butt far back and keep your back flat. Your torso should be almost parallel to the floor.Keeping your core tight, push through your heels to stand up straight. Keep the weights close to your shins as you pull.Pause at the top and squeeze your butt, then slowly lower the weight back to the floor.

Sliding Deadlift

By adding a glider under one foot, you’re challenging your stability and getting your body moving in a way it’s probably not used to, Williams says. This is a simple way to keep your body guessing and therefore help your muscles adapt and change as they learn to do the move correctly. Don't have a glider? A paper plate or towel will work, too.

Stand with feet together, holding one weight in your left hand in front of your left thigh.Place your right foot on a glider (or paper plate or towel).While keeping a slight bend in both knees, slide your right leg back behind your body, hinge at the hips to bring your torso parallel to the floor, and lower the weight toward the floor.Keep your back flat. At the bottom of the movement, your torso should be almost parallel to the floor, with the weight a few inches off the floor.Keeping your core tight, push through your left heel to stand up straight. As you do, slide the right leg back toward the left heel, and slide the weight back up to start.Pause at the top and squeeze your butt, then slowly lower the weight back to the floor.



Whitney Thielman

6

Sumo Stance Deadlift

"Standing wider than the normal hip-width distance helps take load off the lower back, so if that's something you struggle with, this is a good option," Williams says. The reason is because you can get closer to the ground by using your legs, so you avoid overarching your back as you lower. "Because everybody is built so differently, some variations may be easier for you based on how tall you are, how long arms are," or other factors, she explains.

Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out. (The more you turn your legs out, the more this move will work your inner thighs.) One weight should be right in the middle of your legs.Hinge at your hips and bend your knees to lower your body.Grab the weight with your arms straight.Push your butt far back and keep your back flat. Your torso should be almost parallel to the floor.Keeping your core tight, push through your heels to stand up straight. Keep the weight directly underneath your body as you pull.Pause at the top and squeeze your butt, then slowly lower the weight back down to the floor.

Cond\é Nast

© 2018 Condé Nast. All rights reserved.

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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LJCANNON's Photo LJCANNON Posts: 37,774
12/8/18 9:24 P

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emoticon

Edited by: LJCANNON at: 12/8/2018 (21:25)
Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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LJCANNON's Photo LJCANNON Posts: 37,774
6/27/18 12:19 A

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What Is Your WHY?
Whether it's to feel confident, fit into those sexypants, get off meds, keep up with the kids, or dazzle at the big event, your motivation IS WORTH IT. And so are you.

Today, surround yourself with reminders of your WHY. Stick it on your fridge, put it as your phone background, scribble it in your planner. Those reminders will help you stay the course if you slip or hit a bump in the road.

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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HAWKTHREE's Photo HAWKTHREE SparkPoints: (67,698)
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7/30/17 12:46 P

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I used to take a ton of vits and minerals for my ailments. $$$$
Now I take a core mix and then add if I have a problem not being addressed.
Such as when going through an episode of chronic fatigue, adding spirulina.
Or when white blood count is down, amping up the garlic.

----
There is no such thing as the final success in life. What is really meaningful is the courage to face the next minute, the next hour, the next day.


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STARLIGHT_LOVE's Photo STARLIGHT_LOVE Posts: 274
1/24/16 2:48 P

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I am having to eat kind of an autoimmune diet to reduce inflammation in my body. One thing I like to do is make a healthy juice sometimes for vitamins and natural anti-inflammatories. I juice carrots, beets, celery, and a tiny bit of ginger. Yum Yum, very earthy tasting. :)

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JENNYWREN93's Photo JENNYWREN93 Posts: 1,952
1/19/16 12:01 P

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This is a great thread! I eat mostly whole foods due to allergies, but have found that potatoes are lower in calories than rice, so I eat them at least once or twice a day. Also I use sour cream instead of butter (can't have margarine) because 1 T butter is about equal to 2 T sour cream, and I like my potatoes creamy! :D emoticon


You have two choices in life: laugh or cry. I choose to laugh- ME!

Don't Give Up! Even Moses was a basket case once!- local church billboard


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NEMETZC's Photo NEMETZC SparkPoints: (0)
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9/8/13 11:36 P

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I tried the Spark recipe One Minute Microwave Muffin. Oh my gosh, so good. Takes no time to prep, and I was able to eat on the way to work. http://recipes.sparkpeople.com/recipe-deta
il.asp?recipe=1099770

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JDMAKEIT2HOT's Photo JDMAKEIT2HOT Posts: 8,458
12/25/10 3:38 P

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my boyfriend got their big breakfast, and i sat with him and read off all the calories for each item he was eating lol. he has not eated the big breakfast since!

JD

*sparking since june 2007




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ASHEESPOSITO's Photo ASHEESPOSITO Posts: 470
11/11/10 4:30 P

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My tip of the day:

NEVER eat Mcdonalds breakfast. I was off from work today and went with my fiance to McDonalds and got a burrito, hash brown and oj.....well 1000 calories later!! Im feelin like poo. LOL!

My Blog From Fluffy to Figure Competitor
www.ashlibbie.wordpress.com
*Team Leader of CHALEAN EXTREME*
teams.sparkpeople.com/chaleanextreme

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SHARONGD's Photo SHARONGD Posts: 2,051
11/11/10 11:40 A

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I started looking for sales yesterday for our Thanksgiving Turkey...some great deals are out there!
Plan ahead for turkey day! emoticon

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SHARONGD's Photo SHARONGD Posts: 2,051
11/10/10 2:32 P

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Try and take advantage of this time change and get up earlier than norm and get the workout in! Woohoo for the energy a good morning workout can bring!

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SHARONGD's Photo SHARONGD Posts: 2,051
11/9/10 11:31 A

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I'm upping my workouts to get ready for all the holiday parties and I will not have a weight gain!!!!!!

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SHARONGD's Photo SHARONGD Posts: 2,051
11/2/10 12:18 P

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Visit Spark Recipe and plan your Thanksgiving menu early!

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SHARONGD's Photo SHARONGD Posts: 2,051
11/1/10 12:43 P

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Pack up all the leftover Halloween candy and take it to a place they can reuse it...maybe a nursing home, church, nursury? I'm packing mine up today and will take it to church where they can use it for the mountain mission bags they do for children at thanksgivig.

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SHARONGD's Photo SHARONGD Posts: 2,051
10/31/10 6:35 P

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Drink 8 glasses of water every day to keep your kidneys flushed and rid yourself of water retention and fatique in muscles!

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SHARONGD's Photo SHARONGD Posts: 2,051
10/28/10 3:07 P

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Drink 2 tls of apple cidar vinegar a day to improve metabolism and is very good for the blood! You can mix it with water if its too much for you straight! LOL!!!

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SHARONGD's Photo SHARONGD Posts: 2,051
10/26/10 11:14 A

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Cinnamon....it helps to rev up the metabolism! Add it to your oatmeal, sprinkle on oranges, add to toast with a packet of equal and spray butter, and always good on a apple!

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SHARONGD's Photo SHARONGD Posts: 2,051
10/22/10 6:37 A

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Plan - Plan your food, your workout, and plan some time to take care of yourself! emoticon

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SHARONGD's Photo SHARONGD Posts: 2,051
10/21/10 11:35 A

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When fresh produce is not available...go with frozen..more vitamins and no sodium or very little sodium compared to can goods...

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ASHEESPOSITO's Photo ASHEESPOSITO Posts: 470
10/20/10 10:41 P

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That sounds good!!! I've been obsessed with the Pepperidge Farms Deli Flats so I'd probably really like that

My Blog From Fluffy to Figure Competitor
www.ashlibbie.wordpress.com
*Team Leader of CHALEAN EXTREME*
teams.sparkpeople.com/chaleanextreme

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SHARONGD's Photo SHARONGD Posts: 2,051
10/20/10 11:33 A

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New....Thomas thin bagel in Cinnamon Raisin!!!!!
so good,,had it with spray butter,cinnamon and splenda sprinkled on top toasted....yummy!

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SHARONGD's Photo SHARONGD Posts: 2,051
10/19/10 4:20 P

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Work out first thing in the morning...less likely to have anything come up to interfere with your plan! Not to mention getting your metabolism reved up for the day!

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FITJEANS's Photo FITJEANS Posts: 1,991
10/18/10 1:07 P

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Yes i agree to, still working on that, sometimes i procrastinate so long that b4 i go to bed i say we are not going to let this day get by without a workout and i just go full force and get it in. I definitely fall fast a sleep afterwards lol!

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SHARONGD's Photo SHARONGD Posts: 2,051
10/18/10 11:44 A

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I just tried the new flavor Laughing Cow - Blue Cheese! Really tasty and love it on thin toast!

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SHARONGD's Photo SHARONGD Posts: 2,051
10/14/10 6:14 A

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Great idea Ashley! Me too....plus it gives you so much energy and revs metabolism for the day! Lets go workout! emoticon

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ASHEESPOSITO's Photo ASHEESPOSITO Posts: 470
10/13/10 9:10 P

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One way I stay motivated is getting my workout done in the morning so that I can't procrastinate. LOL!

My Blog From Fluffy to Figure Competitor
www.ashlibbie.wordpress.com
*Team Leader of CHALEAN EXTREME*
teams.sparkpeople.com/chaleanextreme

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SHARONGD's Photo SHARONGD Posts: 2,051
10/8/10 3:49 P

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Shanda...just added the new Fall recipe swap to the message board...give us a good recipe!

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FITJEANS's Photo FITJEANS Posts: 1,991
10/7/10 3:41 P

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That sounds like a great idea sharon sounds like fun.

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SHARONGD's Photo SHARONGD Posts: 2,051
10/4/10 6:50 P

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what about a recipe swap? for fall flavored dishes....

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FITJEANS's Photo FITJEANS Posts: 1,991
10/1/10 9:30 A

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Happy sparktober every one just thinking maybe we should do something octobery lol! somehting like a best costumes contest or something or send in pictures of something octobery. Take care and hope all have the best sparktober ever.

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SHARONGD's Photo SHARONGD Posts: 2,051
9/29/10 8:03 A

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Watch the sodium...add it to your food tracker...it will really help you choose healthier foods!

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SHARONGD's Photo SHARONGD Posts: 2,051
9/28/10 7:40 A

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take a day and plan plan plan...your exercise..and your meals...makes it easier to stick with a plan!

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SHARONGD's Photo SHARONGD Posts: 2,051
9/23/10 9:38 A

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visit spark people recipes and lets try something you've never tried before!

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SHARONGD's Photo SHARONGD Posts: 2,051
9/22/10 3:27 P

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explore a new spice...lots of fun...just google it and you'll find yummy ideas for the use and add new flavor to our old food favs...keeps it interesting!

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SHARONGD's Photo SHARONGD Posts: 2,051
9/21/10 3:53 P

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I so this with spice cake...yummy...I'll have to try the chocolate...sounds good, and I put mine in muffin tins to control serving size! I better go load up on pumpkin now!!!

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NATBAER's Photo NATBAER Posts: 166
9/21/10 8:52 A

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Someone at work just gave me this tip: If you are craving chocolate treats, Add one can of pumpkin to one package of brownie mix. Batter will be very thick, but bake as usual and they will turn out great! I can't wait to try this, so I am upset about the national pumpkin shortage. I might cook down and can my own pumpkin! LOL

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SHARONGD's Photo SHARONGD Posts: 2,051
9/19/10 6:57 P

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Use spary Pam instead of oil to cook your egg or egg whites..save your fat calories!

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SHARONGD's Photo SHARONGD Posts: 2,051
9/17/10 5:38 P

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I love both! I also use a rice cake for both!

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ASTORRES1's Photo ASTORRES1 Posts: 9,054
9/17/10 5:13 A

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I have 2 food ideas......

1) 2 slices whole wheat toast, natural peanut butter and a sliced banana....make a peanut butter/banana sandwich...great breakfast on the go.

2) 2 rectangles of lowfat graham crackers spread with nutella and make a sandwich....nice treat at the end of long day.





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SHARONGD's Photo SHARONGD Posts: 2,051
9/14/10 2:10 P

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spend 1 day prepping your food....cutting dicing and putting vegetables ready to eat in plastic baggies to leave in fridge for the week...always ready for a salad or snack!

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SHARONGD's Photo SHARONGD Posts: 2,051
9/13/10 2:25 P

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re-evaluate your eating and exercise...make sure you are measuring food and logging activity!

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SHARONGD's Photo SHARONGD Posts: 2,051
9/12/10 4:51 P

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change to whole wheat pasta with added protein...and some brands even add omega 3!!!!

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SHARONGD's Photo SHARONGD Posts: 2,051
9/11/10 2:15 P

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Replace the salt shaker with salt substitute..I like NO-Salt - it has a lot of potassium which is good for me since I need it to get enough in my diet!

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SHARONGD's Photo SHARONGD Posts: 2,051
9/9/10 10:12 A

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did I mention the Laughing cow? I know...Its just so good...tried the new sundried tomato and it was delish! Added it to penne pasta with broccoli and salsa and a little chilli powder..what a kick!

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SHARONGD's Photo SHARONGD Posts: 2,051
9/7/10 2:42 P

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Use your measuring cups!!! Weigh your food! Even after doing this for so long I still find it amazing the differnce your eyes can fool you!!!

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SHARONGD's Photo SHARONGD Posts: 2,051
9/3/10 3:56 P

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Say something nice about yourself just once a day!

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SHARONGD's Photo SHARONGD Posts: 2,051
9/2/10 11:40 A

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Make an appointment every week to exercise...just like a Dr appt....no excuses you have to go and show up! When we plan and mark off the time allotted...we can get so much done...its so simple!
emoticon

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ASTORRES1's Photo ASTORRES1 Posts: 9,054
8/28/10 11:28 A

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I have used that in soo many things....omelettes in the morning.....pasta....crackers.....very universal.







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SHARONGD's Photo SHARONGD Posts: 2,051
8/28/10 9:39 A

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Laughing cow cheese spread..OMG only 35 calories a wedge and is so delish! good as a dip with veggies,on light bread,with pasta I like to spead the french onion on toasted english muffin....yum
they have 3 new flavors I have to try...really excied about the blue cheese! emoticon

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SHARONGD's Photo SHARONGD Posts: 2,051
8/26/10 2:25 P

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so good....I think I'll have one now!

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ASTORRES1's Photo ASTORRES1 Posts: 9,054
8/25/10 11:18 A

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I just got the natural apple sauce and put int freezer....can't wait to try it...





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SHARONGD's Photo SHARONGD Posts: 2,051
8/25/10 11:04 A

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keep skinny cow ice cream in your freezer....the french vanilla truffle bar...100 calories yum!

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SHARONGD's Photo SHARONGD Posts: 2,051
8/24/10 6:00 P

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hot lemon water for bloat....works like a charm...

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SHARONGD's Photo SHARONGD Posts: 2,051
8/23/10 12:18 P

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Ok this is one I did on Saturday...cooked in oven on low to cook slowly...cut up fresh veggies...zuchini,squash,onion,mushrooms,r
ed,yellow,orange peppers....sprayed pan with pam first...used spray butter,spray balsamic vinegarette (kraft brand) spray ranch(Kraft) added cilantro,mrs. dash lemon pepper and a little apple cidar vinegar...
cover with tin foil
OMG...so good and no added fat or calories!
Hubby loved it! He even omitted the salt shaker...never happens! emoticon

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ASTORRES1's Photo ASTORRES1 Posts: 9,054
8/20/10 11:19 A

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Never thought of that...will have to try it.





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SHARONGD's Photo SHARONGD Posts: 2,051
8/20/10 11:12 A

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I actually got this from one of the Spark tips....freeze your applesauce...it makes it into a sorbet and is so delish!!! I buy all the healthy harvest flavors..strawberry, peach, pear all with no added sugar...only 50 calories and wow what a treat!!!

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SHARONGD's Photo SHARONGD Posts: 2,051
8/20/10 11:11 A

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Lets share ideas...about food we like, exercise, how to stay motivated...just anything at all!

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