tag:blogger.com,1999:blog-19571039883219432972024-03-08T01:42:36.987-08:00Sandee's Fall FitnessUnknownnoreply@blogger.comBlogger13125tag:blogger.com,1999:blog-1957103988321943297.post-24042208792330072912011-01-03T05:44:00.000-08:002011-01-03T05:47:43.784-08:00Using Myfitnesspal.com<span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;">I am hoping you are getting excited about getting started. One thing you can work on in the next few days is setting up an account at</span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;">Myfitnesspal.com</span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;">This service is free and you will learn to love it. It is one of those things that gets easier to use the more you use it.</span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;">One of the things that will earn you points is recording EVERYTHING YOU EAT every day. THE CHANGE FOR THIS ROUND OF COMPETITION IS YOU MUST RECORD WHAT YOU EAT ON THIS WEBSITE rather than in a notebook or on a scrap of paper. </span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;">A few helpful things:</span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;">1. If you have a smart phone there is an app to use myfitnesspal on your phone</span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;">2. It is OK to write what you have eaten on a paper as long as you enter it into the computer program before midnight each day</span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;">3. Take the time now to sign up for the website and to set your goals. You will choose how many pounds you want to lose per week and the program will select a number of calories per day for you to eat.</span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;">4. You will earn points every day for entering EVERYTHING you eat on the program and you will earn bonus points every day you stay within your caloric allowance</span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;">5. If you exercise the program allots you more calories in your daily amount! Yahoo!</span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;">6. The program has a lot of food items from restaurants and grocery stores already entered. As you select those things you eat most often you can save them which makes it way easier the next time to enter what you've eaten. Sounds complicated but it's super easy.</span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;">So go ahead and sign up and set up your goals. Wait until Wednesday morning to weigh and measure. That information can be entered here too!</span></span></span><span class="Apple-style-span" style="color:#666666;"><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></span><span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:medium;"><br /></span><span class="Apple-style-span" style="font-family:Helvetica;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-1957103988321943297.post-34839880537968466682010-10-20T04:56:00.000-07:002010-10-20T04:57:12.542-07:00Challenge for Week #6<table class="email-body-wrap" width="100%" cellspacing="0" cellpadding="0" id="email-body" align="center" style="font-family: Helvetica; font-size: medium; "><tbody><tr><td class="middle-content-column" background="cid:8E25D4A0-49F9-478F-8348-DA342CCF1201/bg_pattern.jpg" style="background-position: 50% 0px; "><table id="main-table" width="717" cellpadding="0" cellspacing="0" align="center"><tbody><tr><td id="body-center" width="717" style="line-height: 1; "><table cellpadding="0" cellspacing="0" width="717"><tbody><tr><td valign="top"><table cellspacing="0" cellpadding="0" class="spacing-table-for-ie5-and-hotmail"><tbody><tr><td height="80" style="height: 80px; "> </td></tr><tr><td width="20" class="left-gutter-spacing" style="font-size: 1px; "> </td><td class="content-holder" valign="top" align="left" height="100"><div class="max-height-wrap"><div class="body-title" id="body-title" align="center"><span class="title-font" style="font-size: 28px; font-family:Marker Felt, Comic Sans MS;color:#495388;"><span name="title" edited="true" applecontenteditable="true" style="display: block; width: 533px; ">Time for Improvement!</span></span></div><br /><span class="body-font" style="font-size: 13px; font-family:Verdana;color:#495388;"><div class="body-content" id="body-content" style="line-height: 1.5; "><div name="body" edited="true" applecontenteditable="true" style="display: block; width: 533px; height: auto; overflow-x: hidden; overflow-y: hidden; "><span class="Apple-style-span" style="font-size:180%;"><span class="Apple-style-span" style="font-size: 18px; ">Forgive me for not sending the challenge out until this morning! </span></span><div><br /></div><div>I have been hearing lots of resolves to do better. "I ate too much sugar this week but next week I'm going to get back on track!" "My life is super stressful right now so I haven't been sticking to the program but I plan do better next week!" "I haven't had the things I need on hand (fruits and veggies etc.) and have done poorly but next week I will get back on the program!"</div><div><b><span class="Apple-style-span" style="font-size:180%;"><span class="Apple-style-span" style="font-size: 18px; "><br /></span></span></b></div><div><b><span class="Apple-style-span" style="font-size:180%;"><span class="Apple-style-span" style="font-size: 18px; ">Your challenge this week is to improve!</span></span></b> Take a look at your weekly report. <b>Choose an area that you have been doing poorly in. Make a detailed plan to do better in that area</b>. For example:</div><div>1. If you haven't been getting your fruit and veggies in go to the store and purchase a good variety. Clean and cut up several portions. Perhaps you need to buy yourself a little cooler lunch box so you can take them with you in the car when you do errands.</div><div>2. If you have been getting less than an hour of exercise points a day figure out how to do better: make plans to exercise with a friend, buy a new exercise DVD so if you are in a time pinch you can exercise at home, get up earlier in the morning if needed.</div><div>3. If you have been missing writing down some of the food you eat perhaps you need to put a program on your phone to record what you eat or buy a cute little notebook and take it with you everywhere.</div><div>4. If you have been eating sweets more than once a week maybe you need to clean out your cupboard and get rid of the sugary temptations, plan your daily food ahead of time and stick to your plan, or buy some sweet non-sugar treats (my favorites are sugar free fudge sickles or Crystal light with Sonic ice ) for when you get that sweet craving. </div><div>5. If you have not been getting your water in maybe you need to buy a large cup that holds lots of ounces and fill it in the morning with a plan for how many refills you need during the day and when you will drink them.</div><div>6. If you have not been maintaining and losing weight perhaps you need to continue the challenge to record every mouthful you eat on a program that counts the calories for you and stay within your calorie range. </div><div><b><span class="Apple-style-span" style="font-size:180%;"><span class="Apple-style-span" style="font-size: 18px; "><br /></span></span></b></div><div><b><span class="Apple-style-span" style="font-size:180%;"><span class="Apple-style-span" style="font-size: 18px; ">Make a plan to improve your worst category and for every day you stick to your plan you earn 5 bonus points.</span></span></b></div><div><br /></div><div><b><span class="Apple-style-span" style="font-size:180%;"><span class="Apple-style-span" style="font-size: 18px; ">And if you have already been sticking to the program well in every category then the bonus points are yours for continuing the good work!</span></span></b></div><div><br /></div><div>Have a great week and <b>DON'T FORGET TO SEND YOUR MEASUREMENTS AS PART OF TODAY'S REPORT!</b></div></div></div></span></div></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table></td></tr></tbody></table>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1957103988321943297.post-15405148222188558372010-10-12T05:45:00.001-07:002010-10-12T05:48:03.866-07:00Track and Measure = Improved Results<span class="Apple-style-span" style=" ;font-family:Helvetica;font-size:medium;">There's a saying that goes "When behavior is measured behavior improves!" There's something about making an accounting that can spur us on to greater success. Our challenge for the week is:</span><div style="font-family: Helvetica; font-size: medium; ">USE AN ON-LINE TRACKING METHOD FOR YOUR FOOD. </div><div style="font-family: Helvetica; font-size: medium; "><br /></div><div style="font-family: Helvetica; font-size: medium; ">I recommend </div><div style="font-family: Helvetica; font-size: medium; "><a href="http://www.sparkpeople.com/">http://www.sparkpeople.com/</a></div><div style="font-family: Helvetica; font-size: medium; "><a href="http://www.myfitnesspal.com/">http://www.myfitnesspal.com/</a></div><div style="font-family: Helvetica; font-size: medium; "><br /></div><div style="font-family: Helvetica; font-size: medium; ">Both are available on the computer and on smart phones.</div><div style="font-family: Helvetica; font-size: medium; "><br /></div><div style="font-family: Helvetica; font-size: medium; ">Your challenge is to:</div><div style="font-family: Helvetica; font-size: medium; ">1. Sign up for a tracker</div><div style="font-family: Helvetica; font-size: medium; ">2. Enter data for the amount of weight you want to lose per week so that it can give you a target number of calories for the day</div><div style="font-family: Helvetica; font-size: medium; ">3. Enter every mouthful of food, every drop of water and every minute of exercise daily.</div><div style="font-family: Helvetica; font-size: medium; ">4. Stay within your calorie range</div><div style="font-family: Helvetica; font-size: medium; "><br /></div><div style="font-family: Helvetica; font-size: medium; ">For the days you stay within your calorie range you will earn 5 bonus points! </div><div style="font-family: Helvetica; font-size: medium; "><br /></div><div style="font-family: Helvetica; font-size: medium; ">It has been amazing to me that on some days I feel like "I've hardly eaten anything" or "I've only eaten low calorie foods" but when I enter all my foods into the database I have filled (or over filled) my daily caloric need. It adds up.</div><div style="font-family: Helvetica; font-size: medium; "><br /></div><div style="font-family: Helvetica; font-size: medium; ">These trackers can be a pain at first but once you enter the foods you most often need they can actually be super fast.</div><div style="font-family: Helvetica; font-size: medium; "><br /></div><div style="font-family: Helvetica; font-size: medium; ">Another thing you will find is that exercise is a welcome bonus. My daily caloric allowance is 1200 calories and it is pretty tight to stick to that. But when I enter my daily exercise it adds those allowable calories to my daily allotment. What a difference it makes! This has really helped me to learn that to eat enough that I feel satisfied and full I need daily exercise to aid the weight loss!</div><div style="font-family: Helvetica; font-size: medium; "><br /></div><div style="font-family: Helvetica; font-size: medium; ">*Note if you already use a daily tracker you might want to choose a category to monitor (fiber, fat, carbohydrates etc.) Do some research on the ideal daily amount and then make sure you are staying within healthy ranges!</div><div><br /></div><div><span class="Apple-style-span" style="font-family: Helvetica; font-size: medium; ">P.S. When I made this same challenge in our last round of competition I noted that EVERYONE THAT DID THE CHALLENGE LOST WEIGHT. And everyone that did not do the challenge did not lose weight.</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: medium; "><br /></span><span class="Apple-style-span" style="font-family: Helvetica; font-size: medium; "><br /></span><span class="Apple-style-span" style="font-family: Helvetica; font-size: medium; ">You can honestly complete the daily tracker in less than 10 minutes per day. If you are not losing weight as rapidly as you would like it is vital to track your daily food intake so that you can make a wise determination of any changes you need to make!</span><span class="Apple-style-span" style="font-family: Helvetica; font-size: medium; "><br /></span><span class="Apple-style-span" style="font-family: Helvetica; font-size: medium; "><br /></span><span class="Apple-style-span" style="font-family: Helvetica; font-size: medium; ">Sandee</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1957103988321943297.post-65402766217590750832010-10-04T14:20:00.001-07:002010-10-04T14:20:58.953-07:00Eat 9 Servings Every Day<span class="Apple-style-span" style="font-family: Helvetica; font-size: medium; "><div class="body-title" id="body-title"><span style="font-size: 24px; font-family:Palatino, Georgia, Times, serif;color:#915c38;"><span name="title" edited="true" applecontenteditable="true" style="display: block; width: 387px; ">Eat 9 fruits and veggies per day!</span></span></div><br /><span style="font-size: 14px; font-family:Helvetica, Verdana, Arial, sans-serif;color:#915c38;"><div class="body-content" id="body-content" style="line-height: 1.5; "><div name="body" edited="true" applecontenteditable="true" style="display: block; width: 387px; "><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; color: rgb(102, 102, 102); font-size: 12px; "><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Our Challenge for This Week will be to up your intake of fruits and vegetables to a total of 9 servings per day! If you eat 9 servings of fruit and veggies every day you can claim your regular fruit and veggie points and an additional 5 points per day for meeting the challenge! </span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="line-height: 21px; font-size: 14px; ">Oh my goodness why would you want to up your fruit and veggie intake to 9 servings per day? Well, besides the Word of Wisdom encouraging us to eat fruits and vegetables, science has discovered some major disease-fighting benefits, not to mention one of the best weight-management strategies to come around in years.</span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">The Dietary Guidelines from the United States Department of Health and Human Services, recommend four to five one-half cup servings of fruits, and four to five half-cup servings of vegetables every day. Why so much?</span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">"Because we know that people who eat more fruits and vegetables have less heart disease, and they have a healthier diet overall," says Lisa Hark, PhD, RD, author of </span></span><i><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Nutrition for Life</span></span></i><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> (DK, 2005). "This is the first time they have said our dietary guidelines are not only to promote health, but to reduce the risk of major, chronic diseases and conditions like high cholesterol and high blood pressure."</span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">So what does nine half-cup servings really mean? Does juice count? Do all the fruit and vegetable servings need to be fresh? And how can one possibly eat that much food without gaining weight?</span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">"When I originally heard nine servings I thought, 'Wow'," Hark admits. "But if you think of it as two cups of fruits and two and a half cups of vegetables, it's a lot less daunting."</span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Hark recommends against drinking juice and taking multivitamins to meet the guideline requirements and of course we do not count multivitamins as meeting the requirement for our challenge. "Fruits and veggies are a great source of </span></span><a href="http://www.bhg.com/topics/home-improvement/hvac/insulation/fiber.htm" style="cursor: pointer; color: rgb(230, 137, 0); text-decoration: none; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: rgb(237, 234, 214); font-weight: bold; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">fiber</span></span></a><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">, both soluble and insoluble fiber. They're also a good source of vitamins and minerals, especially antioxidants. The natural source is always better. Juice doesn't give you much fiber, and it has too many calories." (Yes you can count juice and cooked veggies but see how many servings per day you can get of fresh raw fruits and veggies!) </span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Nine servings of fruits and vegetables seems like a big challenge. So we've broken down the guidelines and talked to some real women to find real solutions for eating more fruits and vegetables every day. Here's what we found.</span></span></div><div style="font-size: 12px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><div class="storysection" style="clear: both; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; z-index: 1; "><div class="chunkhead" style="color: rgb(224, 64, 2); font-weight: bold; padding-top: 15px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; "><span class="Apple-style-span" style="color: rgb(116, 18, 4); font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; line-height: 21px; font-size: 14px; ">VEGETABLE SERVINGS: SIZES</span></div><div class="chunkhead" style="color: rgb(224, 64, 2); font-weight: bold; padding-top: 15px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; "><span class="Apple-style-span" style="color: rgb(0, 0, 0); font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-weight: normal; "><div><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "><br /></span></span></div><div><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "><br /></span></span></div><ul><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Asparagus, canned</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 7 spears</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Asparagus, fresh</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 5 spears</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Avocado</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> Half</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Aubergine</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> One-third of a large one</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Baby sweetcorn</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 6</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Baked beans</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 3 tbsp (1/2 cup)</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Broad beans</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 3 heaped tbsp (1/2 cup)</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Broccoli</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 2 large florets</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Brussels sprouts</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 8</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Cabbage</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 3 heaped tbsp shredded, (1/2 cup)</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Carrots</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 1 large</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Celery</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 3 sticks</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Cherry tomatoes</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 7</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Chickpeas</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> See Pulses</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Courgette</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> Half a large one</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Curly kale</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 4 tbsp (1/2 cup)</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Eggplant</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> One-third of a large one</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">French beans</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 4 heaped tbsp (1/2 cup)</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Kidney beans</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> See Pulses</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Lentils</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> See pulses</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Mixed salad</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> Cereal bowl full (1 cup)</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Mushrooms, button</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 14</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Onion</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 1 medium</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Parsnip</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 1 large</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Peas, fresh, frozen or canned</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 3 heaped tbsp (1/2 cup)</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Potatoes</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> Never count towards your daily vegetable servings, in any form</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Pulses, cooked: kidney beans, chickpeas, lentils etc </span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">3 heaped tbsp (1/2 cup)</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Salad leaves, lettuce etc</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> Cereal bowl full (1 cup)</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Scallions</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 8</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Snowpeas</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> Handful</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Spinach, cooked</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 2 heaped tbsp (1/2 cup)</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Spring onions</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 8</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Sugarsnap peas</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> Handful</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Sweetcorn, fresh, frozen or canned</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 3 heaped tbsp (1/2 cup)</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Tomato</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 1 medium</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Vegetable soup</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 1 serving of fresh or canned soup</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Vegetable sticks</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> Handful of mixed - celery, pepper, carrot etc</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Zucchini</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> Half a large one</span></span></li></ul><div><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "><br /></span></span></div><div><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "><br /></span></span></div><h4><span style="color:#741204;"><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">FRUIT SERVINGS: SIZES</span></span></span></h4><ul><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Apple, dried</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 4 rings</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Apple, fresh</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 1 medium</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Apricots, dried</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 3 whole</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Banana</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 1 medium</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Blackberries</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> Handful</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Clementines</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 2</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Cherries, fresh</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 14</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Dried fruits, mixed</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 1 tbsp (1/4 cup)</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Figs, fresh</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 2</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Fruit and vegetable juices</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 250ml (1 cup) glass</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Fruit salad, fresh or canned</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 3 heaped tbsp, (1/2 cup)</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Kiwi</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 2</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Grapefruit</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> Half</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Grapes</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> Handful</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Lychees, fresh or canned</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 6</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Mango</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 2 slices</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Melon</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 1 large slice</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Passion fruit</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 6</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Peach, canned</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 2 halves</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Peach, fresh</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 1 medium</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Pear</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 1 medium</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Pineapple, canned</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 2 rings</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Pineapple, fresh</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 1 large slice</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Plums</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 2 medium</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Prunes, canned</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 6</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Nectarine</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 1 medium</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Raisins</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 1 tbsp (1/4 cup)</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Raspberries</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 2 handfuls</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Rhubarb, cooked</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 2 heaped tbsp (1/3 cup)</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Satsumas</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 2</span></span></li><li><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Strawberries</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> 7</span></span></li></ul><div><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "><br /></span></span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; color: rgb(102, 102, 102); "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Hark explains that the orange and red vegetables are important because they're usually loaded with beta-carotene. "Beta-carotene is good for the skin and good for the eyes. And the green leafy vegetables are a good source of folate, and of course that's good for women and heart disease prevention."</span></span></span></div></span></div></div><div class="storysection" style="clear: both; margin-top: 0px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; z-index: 1; "><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Another key finding: since leafy </span></span><a href="http://www.bhg.com/topics/food-and-recipes/cooking/salad-greens.htm" style="cursor: pointer; color: rgb(230, 137, 0); text-decoration: none; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: rgb(237, 234, 214); font-weight: bold; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">salad greens</span></span></a><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> are kind of bulky, you need to eat one full cup to count as one serving, instead of the usual half-cup serving size.</span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "><br /></span></span></div><div style="font-size: 12px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; font-weight: normal; letter-spacing: 0px; line-height: 22px; color: rgb(224, 64, 2); text-transform: lowercase; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">the snacking strategy</span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">So how do real women get fruit and </span></span><a href="http://www.bhg.com/topics/lawn-and-garden/fruits-and-vegetables/vegetables.htm" style="cursor: pointer; color: rgb(230, 137, 0); text-decoration: none; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: rgb(237, 234, 214); font-weight: bold; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">vegetables</span></span></a><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> into their diets? As it turns out, snacking between meals is the secret to success.</span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">"Eating more fruits and vegetables is something I struggle with, especially since I got pregnant," says Sasha, a beauty and fashion editor from Brooklyn, New York. "I do a few things, like eating dried fruit, which seems easier to snack on. I keep baby carrots in my</span></span><a href="http://www.bhg.com/topics/home-improvement/decor/furniture/desk.htm" style="cursor: pointer; color: rgb(230, 137, 0); text-decoration: none; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: rgb(237, 234, 214); font-weight: bold; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">desk</span></span></a><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> for when I want to munch on something. And lately I've been eating a lot of edamame -- the salt itches the snack itch."</span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Hark says dried fruit and edamame are excellent solutions. "Dried fruit is very helpful -- it's a great source of </span></span><a href="http://www.bhg.com/topics/home-improvement/hvac/insulation/fiber.htm" style="cursor: pointer; color: rgb(230, 137, 0); text-decoration: none; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: rgb(237, 234, 214); font-weight: bold; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">fiber</span></span></a><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> and it's easy to carry around with you," she says. "Edamame is healthy -- it's a soy bean," says Hark. "I don't think it's a significant amount of salt. But if you don't want to have so much salt, you could wash them."</span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Baby carrots seemed to be a popular choice among the women we talked to. Says Denise, a mother of two and the managing editor of a major Web site, "My two-and-a-half-year-old-daughter and I share this passion: healthy </span></span><a href="http://www.bhg.com/topics/food-and-recipes/cooking/dipping-sauce.htm" style="cursor: pointer; color: rgb(230, 137, 0); text-decoration: none; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: rgb(237, 234, 214); font-weight: bold; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">dipping sauce</span></span></a><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">! It adds flavor and is a pretty safe way to snack and get veggies in your diet." Denise and her family love dipping baby carrots in salsa, hummus, fat-free dressing, and plain yogurt with dill sprinkled on top.</span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Keeping fruit at your desk was another foolproof strategy for our health-conscious group. As a vegetarian, Lexi, a parenting editor from Brooklyn, New York, has made a habit of keeping a box of clementines at her desk and in her </span></span><a href="http://www.bhg.com/topics/home-improvement/kitchen/kitchen.htm" style="cursor: pointer; color: rgb(230, 137, 0); text-decoration: none; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: rgb(237, 234, 214); font-weight: bold; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">kitchen</span></span></a><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> whenever they're in season. Plus, her doctors have been preaching the benefits of extra fruits and veggies to her for years, so she's made some rules for herself.</span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">"If I want </span></span><a href="http://www.bhg.com/topics/food-and-recipes/cooking/bread.htm" style="cursor: pointer; color: rgb(230, 137, 0); text-decoration: none; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: rgb(237, 234, 214); font-weight: bold; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">bread</span></span></a><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">, I have to have a veggie, too," explains Lexi. "When I make </span></span><a href="http://www.bhg.com/topics/food-and-recipes/cooking/egg-salad.htm" style="cursor: pointer; color: rgb(230, 137, 0); text-decoration: none; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: rgb(237, 234, 214); font-weight: bold; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">egg salad</span></span></a><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">, for example, I always want crackers with it. But if I get crackers, I also have to </span></span><a href="http://www.bhg.com/topics/home-improvement/carpentry/cut-wood.htm" style="cursor: pointer; color: rgb(230, 137, 0); text-decoration: none; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: rgb(237, 234, 214); font-weight: bold; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">cut</span></span></a><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "> up a bell pepper to use as a scoop. Oh, using veggies as snack scoops is another big rule of mine."</span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "><br /></span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">If you have any good fruit or veggie recipes or favorite ways you fit them into your diet please "Reply All" and share with the group!</span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; "><br /></span></span></div><div style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 10px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-top-style: none; border-right-style: none; border-bottom-style: none; border-left-style: none; border-color: initial; "><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style="font-size: 14px; ">Sandee</span></span></div></div></div></div></span></div></div></span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1957103988321943297.post-55944125471681594702010-09-27T18:35:00.001-07:002010-09-27T18:35:43.294-07:00Go the extra mile!<span class="Apple-style-span" style="font-family: Palatino, Georgia, Times, serif; color: rgb(64, 64, 64); line-height: 24px; "><div>The challenge for this week is to add some daily exercise into your non-exercise part of your day:</div><div>1. Intentionally park far away! Avoid those convenient spots and park farther out EVERYWHERE you drive</div><div>2. Take the stairs instead of elevator</div><div>3. Stand instead of sit- waiting for a doctor's or other appointment? Stand instead of sit during part of your waiting time</div><div>4. Watching television- take a few minutes to stretch or do some ab exercises</div><div><br /></div><div>For every day you add some exercise into the non-exercise portion of your day you earn 5 bonus points for a maximum of 30 points (spend your Sabbath "resting") </div></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1957103988321943297.post-69545770927245333242010-09-20T11:58:00.000-07:002010-09-20T12:02:51.606-07:00<div style="text-align: auto;"><span class="Apple-style-span" style="font-family:Arial, Helvetica, Geneva, Swiss, SunSans-Regular;"><span class="Apple-style-span" style="font-size:medium;"><span class="Apple-style-span" style="color: rgb(134, 101, 83); line-height: 19px; font-size:13px;"><span class="Apple-style-span" style=" ;font-family:Arial, Helvetica, Geneva, Swiss, SunSans-Regular;"><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;"><center style="color: rgb(0, 0, 0); line-height: normal; font-family:Times;"><span class="Apple-style-span" style="font-family:Verdana;">Our challenge for Week #2 is to eat meat sparingly. You can prayerfully decide for yourself what "sparingly" means to you but I would hope that each day you award yourself the bonus points you have eaten less meat than is your habit.</span></center><center style="color: rgb(0, 0, 0); line-height: normal; font-family:Times;"><span class="Apple-style-span" style="font-family:Verdana;"><br /></span></center><center style="color: rgb(0, 0, 0); line-height: normal; font-family:Times;"><span class="Apple-style-span" style="font-family:Verdana;">Please be creative with this challenge and if you find any new and wonderful meatless dishes send the recipe and I will forward it to the group! </span></center><center style="color: rgb(0, 0, 0); line-height: normal; font-family:Times;"><span class="Apple-style-span" style="font-family:Verdana;"><br /></span></center><center style="color: rgb(0, 0, 0); line-height: normal; font-family:Times;"><span class="Apple-style-span" style="font-family:Verdana;">(If you already abstain from meat you can get your bonus points by tracking protein grams and making sure you are getting a sufficient amount of daily protein)</span></center><center style="color: rgb(0, 0, 0); line-height: normal; font-family:Times;"><span class="Apple-style-span" style="font-family:Verdana;"><br /></span></center><center style="color: rgb(0, 0, 0); line-height: normal; font-family:Times;"><span class="Apple-style-span" style="font-family:Verdana;"><br /></span></center><center style="color: rgb(0, 0, 0); line-height: normal; font-family:Times;"><span class="Apple-style-span" style=" ;font-family:Verdana;">Doctrine and Covenants 89 has this to say about our consumption of meat</span></center><center style="color: rgb(0, 0, 0); line-height: normal; font-family:Times;"><span class="Apple-style-span" style="font-family:Verdana;"><span class="Apple-style-span" style=" color: rgb(51, 51, 51); font-family:Times;font-size:medium;"><div class="verse" style="padding-bottom: 5px; "><div id="dc/89/12">12 Yea, <sup>a</sup><a title="Gen. 9: 3; Lev. 11: 2 (1-8); TG Meat." mark="a" type="C" href="http://scriptures.lds.org/dc/dc/89/12a" style="color: rgb(64, 99, 157); ">flesh</a> also of <sup>b</sup><a title="D&C 49: 19." mark="b" type="A" href="http://scriptures.lds.org/dc/dc/89/12b" style="color: rgb(64, 99, 157); ">beasts</a> and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used <sup>c</sup><a title="TG Temperance." mark="c" type="B" href="http://scriptures.lds.org/dc/dc/89/12c" style="color: rgb(64, 99, 157); ">sparingly</a>;</div></div><div class="verse" style="padding-bottom: 5px; "><a name="13" style="color: rgb(64, 99, 157); "></a><div id="dc/89/13"> 13 And it is pleasing unto me that they should not be <sup>a</sup><a title="D&C 59: 20 (16-20)" mark="a" type="A" href="http://scriptures.lds.org/dc/dc/89/13a" style="color: rgb(64, 99, 157); ">used</a>, only in times of winter, or of cold, or <sup>b</sup><a title="TG Famine." mark="b" type="B" href="http://scriptures.lds.org/dc/dc/89/13b" style="color: rgb(64, 99, 157); ">famine</a>.</div><div id="dc/89/13"><br /></div><div id="dc/89/13">Just a review of a few definitions (I always use Webster's 1828 Dictionary because it was printed near the time that Joseph prepared our scriptures so I think the meanings given here should be as close to accurate as we can obtain):</div><div id="dc/89/13"><span class="Apple-style-span" style="color: rgb(255, 255, 255); -webkit-border-horizontal-spacing: 10px; -webkit-border-vertical-spacing: 10px; font-family:Verdana, Arial, Helvetica;"><h2><a name="web1828" style="text-decoration: none; "><span class="Apple-style-span" style="color:#191919;">Webster's 1828 Dictionary</span></a></h2><blockquote><span class="Apple-style-span" style="color:#191919;">SPA'RINGLY, adv.<br />1. Not abundantly.<br />2. Frugally; parsimoniously; not lavishly.<br />3. Abstinently; moderately.<br />4. Seldom; not frequently.<br />5. Cautiously; tenderly.</span></blockquote><blockquote><span class="Apple-style-span" style="color:#191919;">Hmmmmmm... doesn't sound like sparingly means a moderate portion at every meal, or meat every night for dinner or even several times a week. It actually even mentions abstinence. And the scripture itself tells us that it is pleasing to the Lord that meat not be used. </span></blockquote><blockquote><span class="Apple-style-span" style="color: rgb(25, 25, 25); ">But we are told it is OK to eat meat during times of famine or winter. Hmmm</span></blockquote><blockquote><span class="Apple-style-span" style="color: rgb(25, 25, 25); ">FAM'INE, n. [L. fames.]</span></blockquote><blockquote><span class="Apple-style-span" style="color:#191919;">1. Scarcity of food; dearth; a </span><span id="IL_AD7" class="IL_AD" style="border-bottom-width: 1px !important; border-bottom-style: solid !important; border-bottom-color: rgb(255, 255, 0) !important; text-decoration: underline !important; background-image: none !important; background-attachment: scroll !important; background-origin: initial !important; background-clip: initial !important; background- cursor: pointer !important; position: static; display: inline !important; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 1px !important; padding-left: 0px !important; float: none !important; font-weight: normal !important; font-style: normal !important; background-position: 0% 50%; background-repeat: repeat repeat !important; font-family:Verdana, Arial, Helvetica !important;font-size:16px !important;color:transparent !important;"><span class="Apple-style-span" style="color:#191919;">general</span></span><span class="Apple-style-span" style="color:#191919;"> want of provisions sufficient for the inhabitants of a country or besieged place.<br /></span><span class="Apple-style-span" style="color:#191919;"><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:16px;"><u></u></span></span>2. Want; destitution; as a famine of the word of life. </span></blockquote><blockquote><span class="Apple-style-span" style="color:#191919;">Sounds like we are not now in a famine. But winter is coming!! </span></blockquote><blockquote><span class="Apple-style-span" style="color:#000000;">WINTER, n.<br />1. The cold </span><span id="IL_AD6" class="IL_AD" style="border-bottom-width: 1px !important; border-bottom-style: solid !important; border-bottom-color: rgb(255, 255, 0) !important; text-decoration: underline !important; background-image: none !important; background-attachment: scroll !important; background-origin: initial !important; background-clip: initial !important; background- cursor: pointer !important; position: static; display: inline !important; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 1px !important; padding-left: 0px !important; float: none !important; font-weight: normal !important; font-style: normal !important; background-position: 0% 50%; background-repeat: repeat repeat !important; font-family:Verdana, Arial, Helvetica !important;font-size:16px !important;color:transparent !important;"><span class="Apple-style-span" style="color:#000000;">season of</span></span><span class="Apple-style-span" style="color:#000000;"> </span><span id="IL_AD10" class="IL_AD" style="border-bottom-width: 1px !important; border-bottom-style: solid !important; border-bottom-color: rgb(255, 255, 0) !important; text-decoration: underline !important; background-image: none !important; background-attachment: scroll !important; background-origin: initial !important; background-clip: initial !important; background- cursor: pointer !important; position: static; display: inline !important; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 1px !important; padding-left: 0px !important; float: none !important; font-weight: normal !important; font-style: normal !important; background-position: 0% 50%; background-repeat: repeat repeat !important; font-family:Verdana, Arial, Helvetica !important;font-size:16px !important;color:transparent !important;"><span class="Apple-style-span" style="color:#000000;">the year</span></span><span class="Apple-style-span" style="color:#000000;">. In tropical climates, it cannot be said to be cold. </span></blockquote></span></div></div></span></span></center><center style="color: rgb(0, 0, 0); line-height: normal; font-family:Times;"><span class="Apple-style-span" style="font-family:Verdana;">I'm not trying to get super extreme on you but I'd like you to really think about this topic. Do you </span><span class="Apple-style-span" style=" ;font-family:Verdana, Arial, Helvetica, sans-serif;">that </span><span class="Apple-style-span" style="font-family:Verdana;">eating me</span><span class="Apple-style-span" style=" ;font-family:Verdana, Arial, Helvetica, sans-serif;">at is bad for your health?</span></center><span class="Apple-style-span" style="color: rgb(0, 0, 0); line-height: normal; font-family:Times;"><span style="font-family:Verdana, Arial, Helvetica, sans-serif;"><br />The list of diseases known to be associated with meat, which are commoner among meat eaters, looks like the index of a medical textbook.<br /><br />Anaemia, appendicitis, arthritis, breast cancer, cancer of the colon, cancer of the prostate, constipation, diabetes, gall stones, gout, high blood pressure, indigestion, obesity, piles, strokes and varicose veins are just some of the well known disorders which are more likely to affect meat eaters than vegetarians.<br /><br />Avoiding meat is one of the best and simplest ways to cut down your fat consumption.<br /><br />Add to those hazards the fact that if you eat meat you may be consuming hormones, drugs and other chemicals that have been fed to the animals before they were killed and you can see the extent of the danger. No one knows precisely what effect eating the hormones in meat is likely to have on your health. But the risk is there and I think it's a big one. Some farmers use tranquillisers to keep animals calm in overcrowded conditions. Others routinely use antibiotics so that their animals do not develop infections. When you eat meat you are, inevitably, eating those drugs. In America, over half of all antibiotics are fed to animals and I don't think it is any coincidence that the percentage of staphylococci infections resistant to penicillin went up from 13% in 1960 to 91% in 1988.<br /><br />The healthiness of a vegetarian diet is perhaps shown most dramatically by the fact that lifelong vegetarians visit hospitals 22% less often than meat eaters - and for shorter stays! Vegetarians tend to be fitter than meat eaters - as well as healthier - and many of the world's most successful athletes (particularly those who specialise in endurance events) follow a strictly vegetarian diet.<br /><br />It is the fat in meat that does most harm - and which makes meat eating an even bigger health hazard than smoking. </span></span></span></span></span><div><span class="Apple-style-span" style=" ;font-family:Arial, Helvetica, Geneva, Swiss, SunSans-Regular;"><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" ;font-family:Arial, Helvetica, Geneva, Swiss, SunSans-Regular;"><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">Here's some LDS Quotes</span></span></span></div><div><span class="Apple-style-span" style=" ;font-family:Arial, Helvetica, Geneva, Swiss, SunSans-Regular;"><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" ;font-family:Arial, Helvetica, Geneva, Swiss, SunSans-Regular;"><span class="Apple-style-span" style="color: rgb(0, 0, 0); line-height: normal; font-family:Times;"><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;"><span style="font-family:Verdana, Arial, Helvetica, sans-serif;"></span></span></span></span><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">"It is an unusual circumstance to see a </span></span></span><span class="Apple-style-span" style=" ;font-family:Arial, Helvetica, Geneva, Swiss, SunSans-Regular;"><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">man a hundred years old, or a woman ninety. The people have laid the foundation of short life through their diet." (Discourses of Brigham Young, p. 187)</span></span></span><div><span class="Apple-style-span" style=" ;font-family:Arial, Helvetica, Geneva, Swiss, SunSans-Regular;"><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" ;font-family:Arial, Helvetica, Geneva, Swiss, SunSans-Regular;"><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">President Hinckley had stated, "I regret that we as a people do not live [the Word of Wisdom] more fully." (Ensign, May 1990, p. 51)</span></span></span></div><div><span class="Apple-style-span" style=" ;font-family:Arial, Helvetica, Geneva, Swiss, SunSans-Regular;"><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;"><br /></span></span></span></div><div><span class="Apple-style-span" style=" ;font-family:Arial, Helvetica, Geneva, Swiss, SunSans-Regular;"><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">Concerning the Word of Wisdom, Lorenzo Snow is reported to have paid "special attention to that part which relates to the use of meat, which he considered just as strong as that which related to the use of liquors and hot drinks." Elder Snow "was convinced that the killing of animals when unnecessary was wrong and sinful, and that it was not right to neglect one part of the Word of Wisdom and be too strenuous in regard to other parts." (Journal History, 5 May 1893, pp. 2-3)</span></span></span></div><div><span class="Apple-style-span" style=" ;font-family:Arial, Helvetica, Geneva, Swiss, SunSans-Regular;font-size:13px;"><p><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">One hundred years ago, in a meeting of the church leadership, then-Apostle Lorenzo Snow "introduced the subject of the Word of Wisdom,</span></span><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;"> expressing the opinion that it was violated as much or more in the improper use of meat as in other things</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">, </span></span><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">and thought the time was near at hand when the Latter-day Saints should be taught to refrain from meat eating and the shedding of animal blood.</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">" (Journal History, 11 March 1897 p. 2) </span></span></p><p></p><p><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">President Heber J. Grant stated, "I think that another reason I have very splendid strength for an old man is that during the years we have had a cafeteria...</span></span><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;"> I have not, with exception of not more than a dozen times, ordered meat of any kind.</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;"> ...I have endeavored to live the Word of Wisdom and that, in my opinion, is one reason for my good health." (Conference Report, April 1937, p. 15)</span></span></p><p></p><p><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">John A. Widtsoe of the quorum of the twelve apostles said in his book on the Word of Wisdom, "It was shown in the history of plant science that plants contain all the necessary food substances: proteins, fats, starches and the carbohydrates, minerals...water [and] </span></span><a href="http://www.vegsource.com/articles/catano.htm#" class="kLink" target="undefined" id="KonaLink3" style="text-decoration: underline !important; color: rgb(0, 102, 51) !important; border-bottom-style: none !important; cursor: pointer; font-family: verdana; border-top-width: 0px !important; border-right-width: 0px !important; border-bottom-width: 0px !important; border-left-width: 0px !important; border-top-style: none !important; border-right-style: none !important; border-left-style: none !important; border-top-color: transparent !important; border-right-color: transparent !important; border-bottom-color: transparent !important; border-left-color: transparent !important; background-image: none !important; background-attachment: initial !important; background-origin: initial !important; background-clip: initial !important; background-color: transparent !important; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; text-transform: none !important; display: inline !important; font-variant: normal; top: 0px; right: 0px; bottom: 0px; left: 0px; outline-style: none; outline-width: initial; outline-color: initial; position: static; "><span style="color: rgb(0, 102, 51) !important; font-weight: normal; position: static; font-family:Arial, Helvetica, Geneva, Swiss, SunSans-Regular;color:#006633;"><span class="kLink" style="border-top-width: 0px !important; border-top-style: none !important; border-top-color: initial !important; border-left-width: 0px !important; border-left-style: none !important; border-left-color: initial !important; border-right-width: 0px !important; border-right-style: none !important; border-right-color: initial !important; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: initial; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 1px !important; padding-left: 0px !important; color: rgb(0, 102, 51) !important; background-image: none; background-attachment: initial; background-origin: initial; background-clip: initial; background- width: auto !important; float: none !important; display: inline !important; font-weight: normal; position: static; font-family:Arial, Helvetica, Geneva, Swiss, SunSans-Regular;color:transparent;"><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">vitamins</span></span></span></span></a><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">. The Great builder of the earth provided well for the physical needs of His children. Countless varieties of edible plants, vegetables, cereals, fruits and nuts are yielded by Mother Nature for man's daily food. </span></span><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">If one uses meat it must be used sparingly</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;"> </span></span><b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">and in winter or famine only.... They who wish to be well and gain the promised reward stated in the Word of Wisdom must obey all of the law, not just part of it as suits their whim or their appetite, or their notion of its meaning."</span></span></b><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;"> (The Word of Wisdom, a Modern Interpretation, 1950)</span></span></p><p><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;">President Joseph Fielding Smith's wife, Jesse Evans Smith, said, "my husband doesn't eat meat" and he felt a "disdain of meat and (a) love of vegetables." (Brigham Young University Daily Universe, May 6, 1971, p. 1)</span></span></p><div><span class="Apple-style-span" style="font-size:130%;"><span class="Apple-style-span" style=" ;font-size:14px;"><br /></span></span></div></span></div></div></span></span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1957103988321943297.post-79562747333797829572010-09-11T09:57:00.001-07:002010-09-11T11:03:13.706-07:00And We Begin Again!<span class="Apple-style-span" style="color:#660000;">Well ladies we are on the big count down. We begin this Wednesday!! Just a few things you need to do in preparation:<br />1. Find yourself a partner and notify me of both of your names and e-mail addresses.<br />2. Tell everyone that you are beginning a new lifestyle of healthy habits starting next week. If you have friends that want to join make sure they contact me by Monday.<br />3. Throw out the sugar cereals, cookies, cakes and ice-cream and fill your fridge with fresh vegetables and fruits. Choose a variety of types and a rainbow of colors.</span><div><span class="Apple-style-span" style="color:#660000;">4. Wednesday MORNING weigh yourself and carefully measure your waist and hips (you may want to take other measurements for your personal satisfaction). Keep a record in a safe place.<br />5. Dust off your running shoes and pull out your exercise bands, work out videos, bicycle etc. Start planning what you are going to do for your daily exercise.<br />6. Familiarize yourself with the information under the rules and reporting tabs on this website.</span></div><div><span class="Apple-style-span" style="color:#660000;"> 7. Get yourself a jar and start putting in $5 a week for our contest fee. Money needs to be mailed at week 5 and week 10.</span></div><div><span class="Apple-style-span" style="color:#660000;">8. E-mail me with any questions or concerns</span></div><div><span class="Apple-style-span" style="color:#660000;"><br />*Note the weekly challenge for the first week will be to check in with your partner DAILY. You can text, e-mail, voice-mail, phone or run by but every day do something to encourage your partner to focus on the many aspects of healthy living so that you get a tremendous first week score! You earn points every day for doing the challenge.</span><table class="email-body-wrap" width="740" cellspacing="0" cellpadding="0" id="email-body" align="center" style="text-align: center;font-family: Helvetica; font-size: medium; "><tbody><tr><td width="800" background="cid:CB1A4367-8B66-4F9A-9390-624D84CE6939/bg_letter.jpg" class="top-bg"><table width="740" border="0" cellpadding="0" cellspacing="0"><tbody><tr><td width="100"> </td></tr></tbody></table></td></tr><tr><td width="740" class="bottom-bg"></td></tr></tbody></table></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1957103988321943297.post-22212920748665201602010-07-10T17:54:00.000-07:002010-07-10T17:56:03.215-07:00<span class="Apple-style-span" style="font-family: Helvetica; font-size: medium; "><div class="body-title" id="body-title" style="padding-top: 20px; "><span style="font-size: 31px; text-align: center; font-family:Arial;color:#FFFFFF;"><span name="title" edited="true" applecontenteditable="true" style="display: block; width: 446px; "><span class="Apple-style-span" style="color:#007FFF;">Eat a Super Health Breakfast</span></span></span></div><div class="body-content" id="body-content" style="line-height: 27px; "><div><span style="font-size: 17px; text-align: center; font-family:Georgia, Times, serif;color:#5b3419;"><span name="body" edited="true" applecontenteditable="true" style="display: block; width: 446px; "><span class="Apple-style-span" style="font-family: Arial, verdana, sans-serif; font-size: 14px; line-height: 20px; "><h1 style="color: black; font: normal normal normal 16px/normal Arial, verdana, sans-serif; font-weight: bold; line-height: 24px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; font-size: 22px; padding-top: 25px; padding-right: 0px; padding-bottom: 8px; padding-left: 0px; "><span class="Apple-style-span" style="font-size: 14px; font-weight: normal; line-height: 20px; color: rgb(91, 52, 25); ">The first – and easiest – step you should take towards becoming more healthy is so, so simple; it’s <b>eating breakfast</b>. Breakfast eaters get myriad benefits including:</span></h1><ul style="margin-top: 4px; margin-right: 4px; margin-bottom: 4px; margin-left: 4px; padding-top: 20px; padding-right: 20px; padding-bottom: 20px; padding-left: 20px; "><li style="list-style-image: url(http://assets3.sparkpeople.com/assets/resource/nutbullet2.gif); ">a revved up metabolism started early so that it burns the maximum number of calories to fuel your activities</li><li style="list-style-image: url(http://assets3.sparkpeople.com/assets/resource/nutbullet2.gif); ">fewer total calories consumed throughout the day </li><li style="list-style-image: url(http://assets3.sparkpeople.com/assets/resource/nutbullet2.gif); ">an increased leptin output</li></ul>What’s leptin, you ask? Leptin is a hormone that suppresses appetite. Eating a significant meal early in the day ensures our body’s leptin production, says Meg Jordan, Ph.D., R.N. – as reported to <i>First</i>, September 2003. The book "Fit Not Fat at 40-Plus: The Shape-Up Plan That Balances Your Hormones, Boosts Your Metabolism, and Fights Female Fat in Your Forties-And Beyond", published by <i>Prevention</i> Health Books for Women, has more of Dr. Jordan’s thoughts on leptin’s influence on appetite.<br /><br />Since leptin suppresses appetite, it follows that those of us who eat breakfast would take in fewer calories throughout the day. In fact, researchers at the University of Texas, El Paso, studied the food diaries of 586 men and women and determined that the more food people ate in the morning, the fewer calories they consumed in an entire day. So eat up early – though what we eat for breakfast may affect what we eat later on.<br /><div id="art_continued" style="font-family: Arial, verdana, sans-serif; padding-top: 12px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; ">That’s right. Your first step to losing weight – eating breakfast – is not as simple as just popping any convenience food into your mouth. Eating refined carbohydrates such as sugary cereals, toasted white bread, waffles, or bagels will likely begin an overeating cycle. Instead, opt for complex carbs, proteins and fats. Whole wheat toast with peanut butter and a banana, or a bowl of high-fiber cereal with low-fat milk and blueberries are good examples. Both options are quick to get you out the door and on your way to starting your day. <br /><br />Feeding yourself a healthy breakfast of complex carbs, proteins and fats should prevent your feeding the vending machine any money before lunch, making you thinner and your change purse fatter</div><div id="art_continued" style="font-family: Arial, verdana, sans-serif; padding-top: 12px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><br /></div><div id="art_continued" style="font-family: Arial, verdana, sans-serif; padding-top: 12px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; "><span class="Apple-style-span" style="font-family:Arial;font-size:7;"><span class="Apple-style-span" style="font-size: 36px; ">You challenge for this week is to eat a super healthy breakfas</span></span>t. You should avoid:</div><div id="art_continued" style="font-family: Arial, verdana, sans-serif; padding-top: 12px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; ">1. Highly processed foods (commercial breakfast cereal, pop tarts, protein bars and powders, refined flour bagels, waffles and toast, sugary processed fruit juices) </div><div id="art_continued" style="font-family: Arial, verdana, sans-serif; padding-top: 12px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; ">You should include whole foods like:</div><div id="art_continued" style="font-family: Arial, verdana, sans-serif; padding-top: 12px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; ">1. Eggs</div><div id="art_continued" style="font-family: Arial, verdana, sans-serif; padding-top: 12px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; ">2. Vegetables of all types</div><div id="art_continued" style="font-family: Arial, verdana, sans-serif; padding-top: 12px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; ">3. Fresh fruit (home made smoothies) </div><div id="art_continued" style="font-family: Arial, verdana, sans-serif; padding-top: 12px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; ">4. Whole grains- traditional or steel cut oatmeal, cooked wheat or brown rice, home made whole grain pancakes, waffles or bread (if you use syrup use 100 real maple syrup not sugary processed syrups) </div><div id="art_continued" style="font-family: Arial, verdana, sans-serif; padding-top: 12px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; ">5. Yogurt or cottage cheese </div></span></span></span></div></div></span>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-1957103988321943297.post-53703685137565741632010-06-25T16:01:00.001-07:002010-06-25T16:01:21.309-07:00<div>I'll try to remember to re-send this near the end of the week but I am headed off to the beach for a few days so wanted to send this out now to be sure you got our next challenge before next week. Our challenge for next week is OUT WITH THE WHITE. For every day that you avoid all refined flour, white sugar and white rice you will earn your 5 bonus points. You can enjoy 100% whole grain: pasta, rolls, crackers, cereal and bread but it must have only 100% whole grain flours in it. As you can see below it gets pretty confusing and some food companies are down right deceptive. It really is easiest to look for the whole grain stamps pictured here. I actually never noticed this stamp but just checked and my cupboard is full of products with the stamp. (You can earn the whole gain bonus points every day even on your "sugar day" if your sugary treat is the only item that day containing white sugar and white flour!) </div><div><br /></div><div>Read this info carefully and learn how to pick truly 100% whole grain products. </div><div><br /></div><div><br /></div><div>Whole Grain Stamps. Look for one of the two labels shown to the right on packaged products. In 2005, the WGC initiated two stamps to help consumers find products containing whole grains. The “Basic Whole Grain Stamp” on the left is used to identify those products that contain at least eight grams of whole grains per serving. The “100% Whole Grain Stamp,” on the right, is applied to products that are made with 100 percent whole grains and provide one serving or more (at least 16 grams) of whole grains per serving. Understand, however, that food products that contain the “Basic Stamp” may contain some extra bran, germ, or refined flour, while the “100% Stamp” means that ALL of the grains in the product are whole.</div><div>Ingredients to Enjoy. If a food doesn’t have a WGC stamp, look to see if it contains 100 percent whole wheat, brown rice, oats, oatmeal or wheat berries…or lists a whole grain or stone-ground whole grain in the ingredient list.</div><div>Ingredients to Avoid. Steer clear of those foods that contain degerminated bran, wheat germ or enriched flour. And those products that contain wheat flour, semolina, durum wheat, organic flour or multigrain may or may not provide whole grains and, as a result, might be best if avoided.</div><div>Here is a chart published by The Whole Grains Council that gives you more insight into specific ingredients.</div><div><br /></div><div>Ingredients<span class="Apple-tab-span" style="white-space:pre"> </span>Are they Whole Grain?</div><div>whole grain [name of grain]</div><div>whole wheat</div><div>whole [other grain]</div><div>stoneground whole [grain]</div><div>brown rice</div><div>oats, oatmeal (including steel cut oats and long cooking old fashioned oatmeal)</div><div>wheatberries</div><div>YES — Contains all parts of the grain, so you’re getting all the nutrients of the whole grain.</div><div>wheat flour</div><div>semolina</div><div>durum wheat</div><div>organic flour</div><div>multigrain (may describe several whole grains or several refined grains, or a mix of both)</div><div>MAYBE — These words are accurate descriptions of the package contents, but because some parts of the grain MAY be missing, you are likely missing the benefits of whole grains.</div><div>enriched flour</div><div>degerminated (on corn meal)</div><div>bran</div><div>wheat germ</div><div>NO — These words never describe whole grains.</div><div>When in doubt, buy products with the WGC stamps: They are the best indicators of exactly how whole the products are…which takes the guesswork out of the selection process.</div><div><br /></div><div>And why go to all this trouble to eat only whole grains? </div><div><br /></div><div>In a 2002 study, consumption of whole grains was found to be associated with lower fasting insulin concentrations when compared to those associated with the consumption of refined grains. This effect as well as improved insulin sensitivity was noticeably more pronounced among obese and hyperinsulinemic subjects, suggesting whole grain consumption to be an important component of reducing risk factors for type II diabetes when only compared to the consumption of refined grains.[8] Consumption of whole grains has also been consistently linked with a significant decrease in risk factors for cardiovascular disease. Regular wholegrain consumption lowers LDL and triglyceride levels, which contributes to an overall 26% reduction in coronary heart disease risk factors. In addition, wholegrain consumption is inversely related to hypertension, diabetes, and obesity when compared to refined grains, all of which are negative indicators in total cardiovascular health.[9]</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1957103988321943297.post-19373568297023301182010-06-22T05:51:00.001-07:002010-06-22T05:57:58.482-07:00Eat your fruits and veggies girls!<div style="text-indent: -48px;"><span class="Apple-style-span" style="font-family:'Times New Roman', Times, serif;color:#201E19;"><span class="Apple-style-span" style="font-size: -webkit-xxx-large;"> <!--StartFragment--> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19">Just to clarify...</span><b><span style="font-size:18.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#DA251A"> Our challenge for the week is to eat 9 servings of fruits and vegetables per day. </span></b><span style="font-size:14.0pt;font-family:"Times New Roman"; mso-bidi-font-family:"Times New Roman";color:#201E19">That is the total we are shooting for each day (with 9 servings you will earn your challenge points, and if 3 servings are vegetables, you will get your full fruit and veggie points too).</span><span style="font-size:14.0pt;font-family:Georgia;mso-bidi-font-family: Georgia;color:#201E19"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19"><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19">I believe that Heavenly Father gave us the right amount of hunger that if we fulfill it<b> all</b> with healthy choices we will be healthy people. The problem comes when we take that hunger and satisfy it with snack foods full of fat and sugar and little nutrients. I saw this on the internet today. </span><span style="font-size:14.0pt;font-family:Georgia; mso-bidi-font-family:Georgia;color:#201E19"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19"><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><b><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19">Wow, so to equal one snicker bar you could make a mountainous salad of: <o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><b><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19"><o:p> </o:p></span></b></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><b><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19">4 cups romain lettuce <o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><b><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19">2 cups spinach <o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><b><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19">1 cup chopped cucumber <o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><b><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19">7 radishes - chopped <o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><b><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19">1 whole red pepper - chopped <o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><b><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19">8 baby carrots - chopped <o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><b><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19">1 cup broccoli - chopped <o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><b><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19">3 celery stalks - chopped <o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><b><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19">10 asparagus spears - chopped <o:p></o:p></span></b></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><b><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19">1/4 cup red onion - chopped</span></b><span style="font-size: 14.0pt;font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19"> </span><span style="font-size:14.0pt;font-family:Georgia; mso-bidi-font-family:Georgia;color:#201E19"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19"><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19">Can you imagine how we choose ill health by choosing the snickers bar?</span><span style="font-size:14.0pt;font-family:Georgia; mso-bidi-font-family:Georgia;color:#201E19"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19"><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19">Lynn had commented on the idea of eating 10 pounds of produce a day because a few weeks ago on Oprah, Dr. Oz showed the results of a number of dietary experiments. In one for 12 days a group of people with high blood pressure went on a raw fruit, vegetable, and nut diet, eating 10 pounds of produce a day (this is where Lynn got the idea for eating 10 pounds of produce in a day- she says she wants to at least try it one day) . That's a tremendous amount of food. At the end of the 12 days their cholesterol dropped by an average of 25 percent, their blood pressure dropped by 10 percent, and they lost about 10 pounds each—including two-and-a-quarter inches off their waists. Yes, the caloric density of the most of the food was low, but 10 lbs is a awful lot of food. Lynn if you try it let us know. I'd love it if you gather the 10 pounds of produce and take a picture to send us. I'd just like to see how much that is. <o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"; color:#201E19"><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;line-height:18.0pt; mso-pagination:none;mso-layout-grid-align:none;text-autospace:none"><b><span style="font-size:14.0pt;font-family:"Times New Roman";mso-bidi-font-family: "Times New Roman"">So if you are confused about "serving size"- One serving of fruit or veggies is </span></b><span style="font-size:14.0pt; font-family:Georgia;mso-bidi-font-family:Georgia;color:#201E19"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:.25in; margin-left:.5in;text-indent:-.5in;line-height:18.0pt;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><b><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"">Fruits</span></b><span style="font-family:Verdana;mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-text-indent-alt: -.5in;line-height:18.0pt;mso-pagination:none;mso-list:l0 level1 lfo1; tab-stops:11.0pt .5in;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Verdana;mso-fareast-font-family:Verdana;mso-bidi-font-family: Verdana;color:#333333"><span style="mso-list:Ignore"><span style="font:7.0pt "Times New Roman""> </span></span></span><span style="font-size:14.0pt;font-family:"Times New Roman"; mso-bidi-font-family:"Times New Roman"">one banana</span><span style="font-family:Verdana;mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-text-indent-alt: -.5in;line-height:18.0pt;mso-pagination:none;mso-list:l0 level1 lfo1; tab-stops:11.0pt .5in;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Verdana;mso-fareast-font-family:Verdana;mso-bidi-font-family: Verdana;color:#333333"><span style="mso-list:Ignore"><span style="font:7.0pt "Times New Roman""> </span></span></span><span style="font-size:14.0pt;font-family:"Times New Roman"; mso-bidi-font-family:"Times New Roman"">six strawberries</span><span style="font-family:Verdana;mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-text-indent-alt: -.5in;line-height:18.0pt;mso-pagination:none;mso-list:l0 level1 lfo1; tab-stops:11.0pt .5in;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Verdana;mso-fareast-font-family:Verdana;mso-bidi-font-family: Verdana;color:#333333"><span style="mso-list:Ignore"><span style="font:7.0pt "Times New Roman""> </span></span></span><span style="font-size:14.0pt;font-family:"Times New Roman"; mso-bidi-font-family:"Times New Roman"">two plums</span><span style="font-family: Verdana;mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-text-indent-alt: -.5in;line-height:18.0pt;mso-pagination:none;mso-list:l0 level1 lfo1; tab-stops:11.0pt .5in;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Verdana;mso-fareast-font-family:Verdana;mso-bidi-font-family: Verdana;color:#333333"><span style="mso-list:Ignore"><span style="font:7.0pt "Times New Roman""> </span></span></span><span style="font-size:14.0pt;font-family:"Times New Roman"; mso-bidi-font-family:"Times New Roman"">fifteen grapes</span><span style="font-family:Verdana;mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-text-indent-alt: -.5in;line-height:18.0pt;mso-pagination:none;mso-list:l0 level1 lfo1; tab-stops:11.0pt .5in;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Verdana;mso-fareast-font-family:Verdana;mso-bidi-font-family: Verdana;color:#333333"><span style="mso-list:Ignore"><span style="font:7.0pt "Times New Roman""> </span></span></span><span style="font-size:14.0pt;font-family:"Times New Roman"; mso-bidi-font-family:"Times New Roman"">one apple</span><span style="font-family: Verdana;mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-text-indent-alt: -.5in;line-height:18.0pt;mso-pagination:none;mso-list:l0 level1 lfo1; tab-stops:11.0pt .5in;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Verdana;mso-fareast-font-family:Verdana;mso-bidi-font-family: Verdana;color:#333333"><span style="mso-list:Ignore"><span style="font:7.0pt "Times New Roman""> </span></span></span><span style="font-size:14.0pt;font-family:"Times New Roman"; mso-bidi-font-family:"Times New Roman"">one peach</span><span style="font-family: Verdana;mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-text-indent-alt: -.5in;line-height:18.0pt;mso-pagination:none;mso-list:l0 level1 lfo1; tab-stops:11.0pt .5in;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Verdana;mso-fareast-font-family:Verdana;mso-bidi-font-family: Verdana;color:#333333"><span style="mso-list:Ignore"><span style="font:7.0pt "Times New Roman""> </span></span></span><span style="font-size:14.0pt;font-family:"Times New Roman"; mso-bidi-font-family:"Times New Roman"">one half cup of orange or other fruit juice</span><span style="font-family:Verdana;mso-bidi-font-family:Verdana; color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;line-height:18.0pt; mso-pagination:none;mso-layout-grid-align:none;text-autospace:none"><b><span style="font-size:14.0pt;font-family:"Times New Roman";mso-bidi-font-family: "Times New Roman"">Vegetables</span></b><span style="font-family:Verdana; mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-text-indent-alt: -.5in;line-height:18.0pt;mso-pagination:none;mso-list:l1 level1 lfo2; tab-stops:11.0pt .5in;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Verdana;mso-fareast-font-family:Verdana;mso-bidi-font-family: Verdana;color:#333333"><span style="mso-list:Ignore"><span style="font:7.0pt "Times New Roman""> </span></span></span><span style="font-size:14.0pt;font-family:"Times New Roman"; mso-bidi-font-family:"Times New Roman"">five broccoli florets</span><span style="font-family:Verdana;mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-text-indent-alt: -.5in;line-height:18.0pt;mso-pagination:none;mso-list:l1 level1 lfo2; tab-stops:11.0pt .5in;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Verdana;mso-fareast-font-family:Verdana;mso-bidi-font-family: Verdana;color:#333333"><span style="mso-list:Ignore"><span style="font:7.0pt "Times New Roman""> </span></span></span><span style="font-size:14.0pt;font-family:"Times New Roman"; mso-bidi-font-family:"Times New Roman"">ten baby carrots</span><span style="font-family:Verdana;mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-text-indent-alt: -.5in;line-height:18.0pt;mso-pagination:none;mso-list:l1 level1 lfo2; tab-stops:11.0pt .5in;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Verdana;mso-fareast-font-family:Verdana;mso-bidi-font-family: Verdana;color:#333333"><span style="mso-list:Ignore"><span style="font:7.0pt "Times New Roman""> </span></span></span><span style="font-size:14.0pt;font-family:"Times New Roman"; mso-bidi-font-family:"Times New Roman"">one roma tomato</span><span style="font-family:Verdana;mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-text-indent-alt: -.5in;line-height:18.0pt;mso-pagination:none;mso-list:l1 level1 lfo2; tab-stops:11.0pt .5in;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Verdana;mso-fareast-font-family:Verdana;mso-bidi-font-family: Verdana;color:#333333"><span style="mso-list:Ignore"><span style="font:7.0pt "Times New Roman""> </span></span></span><span style="font-size:14.0pt;font-family:"Times New Roman"; mso-bidi-font-family:"Times New Roman"">3/4 cup tomato juice</span><span style="font-family:Verdana;mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-text-indent-alt: -.5in;line-height:18.0pt;mso-pagination:none;mso-list:l1 level1 lfo2; tab-stops:11.0pt .5in;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Verdana;mso-fareast-font-family:Verdana;mso-bidi-font-family: Verdana;color:#333333"><span style="mso-list:Ignore"><span style="font:7.0pt "Times New Roman""> </span></span></span><span style="font-size:14.0pt;font-family:"Times New Roman"; mso-bidi-font-family:"Times New Roman"">half of a baked sweet potato</span><span style="font-family:Verdana;mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-text-indent-alt: -.5in;line-height:18.0pt;mso-pagination:none;mso-list:l1 level1 lfo2; tab-stops:11.0pt .5in;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Verdana;mso-fareast-font-family:Verdana;mso-bidi-font-family: Verdana;color:#333333"><span style="mso-list:Ignore"><span style="font:7.0pt "Times New Roman""> </span></span></span><span style="font-size:14.0pt;font-family:"Times New Roman"; mso-bidi-font-family:"Times New Roman"">one ear of corn (I personally don't count corn or white potatoes as vegetables) </span><span style="font-family: Verdana;mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;mso-text-indent-alt: -.5in;line-height:18.0pt;mso-pagination:none;mso-list:l1 level1 lfo2; tab-stops:11.0pt .5in;mso-layout-grid-align:none;text-autospace:none"><span style="font-family:Verdana;mso-fareast-font-family:Verdana;mso-bidi-font-family: Verdana;color:#333333"><span style="mso-list:Ignore"><span style="font:7.0pt "Times New Roman""> </span></span></span><span style="font-size:14.0pt;font-family:"Times New Roman"; mso-bidi-font-family:"Times New Roman"">four slices of an onion</span><span style="font-family:Verdana;mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:.25in; margin-left:.5in;text-indent:-.5in;line-height:18.0pt;mso-pagination:none; mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt; font-family:"Times New Roman";mso-bidi-font-family:"Times New Roman"">One serving of a fruit or vegetable juice is four ounces. V8 Fusion claims to meet one serving of fruit and one serving of vegetables in one eight ounce glass. A large glass may hold about 12 ounces, which would give you three servings of fruits and vegetables.</span><span style="font-family:Verdana;mso-bidi-font-family: Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;line-height:18.0pt; mso-pagination:none;mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt;font-family:Verdana;mso-bidi-font-family:Verdana; color:#333333">I so hope that you find a way to add all these fruits and veggies into your diet. I love it that Doctrine and Covenants 89:</span><span style="font-size:14.0pt;font-family:Times;mso-bidi-font-family:Times; color:#333333"> 10 says "And again, verily I say unto you, all wholesome a<a href="http://scriptures.lds.org/dc/dc/89/10a"><span style="color:#4A649A;text-decoration:none;text-underline:none">herbs</span></a> God hath ordained for the constitution, nature, and use of man—</span><span style="font-family:Verdana;mso-bidi-font-family:Verdana;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;line-height:18.0pt; mso-pagination:none;mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt;font-family:Times;mso-bidi-font-family:Times; color:#333333"> 11 Every herb in the season thereof, and every fruit in the season thereof; all these to be used with a<a href="http://scriptures.lds.org/dc/dc/89/11a"><span style="color:#4A649A; text-decoration:none;text-underline:none">prudence</span></a> and b<a href="http://scriptures.lds.org/dc/dc/89/11b"><span style="color:#4A649A; text-decoration:none;text-underline:none">thanksgiving</span></a>."</span><span style="font-family:Times;mso-bidi-font-family:Times;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;line-height:18.0pt; mso-pagination:none;mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt;font-family:Times;mso-bidi-font-family:Times; color:#333333"><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;line-height:18.0pt; mso-pagination:none;mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt;font-family:Times;mso-bidi-font-family:Times; color:#333333">You know how I love to use Webster's 1828 Dictionary to better understand the scriptures. I like it because it was printed near the time Joseph translated the Book of Mormon and recorded the Doctrine and Covenants so it seems to make sense that what the word meant then was what he wanted us to understand.</span><span style="font-family:Times;mso-bidi-font-family:Times; color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;line-height:18.0pt; mso-pagination:none;mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt;font-family:Times;mso-bidi-font-family:Times; color:#333333"><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;line-height:18.0pt; mso-pagination:none;mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt;font-family:Times;mso-bidi-font-family:Times; color:#333333">In Webster's 1828 herbs are defined as fruits and vegetables. </span><span style="font-family:Times;mso-bidi-font-family: Times;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;line-height:18.0pt; mso-pagination:none;mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt;font-family:Times;mso-bidi-font-family:Times; color:#333333"><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;line-height:18.0pt; mso-pagination:none;mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt;font-family:Times;mso-bidi-font-family:Times">The definition for prudence implies caution in deliberating and consulting on the most suitable means to accomplish valuable purposes, and the exercise of sagacity (the faculty of readily discerning and distinguishing ideas, and of separating truth from falsehood.) in discerning and selecting them.</span><span style="font-family:Times;mso-bidi-font-family:Times;color:#333333"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:0in; margin-left:.5in;margin-bottom:.0001pt;text-indent:-.5in;line-height:18.0pt; mso-pagination:none;mso-layout-grid-align:none;text-autospace:none"><span style="font-size:14.0pt;font-family:Times;mso-bidi-font-family:Times"><o:p> </o:p></span></p> <p class="MsoNormal" style="margin-top:0in;margin-right:.5in;margin-bottom:10.0pt; margin-left:.5in;text-indent:-.5in"><span style="font-size:14.0pt;font-family: Times;mso-bidi-font-family:Times">So basically let's use wisdom in choosing our fruits and veggies. Buy them fresh and local where possible, eat them often and raw when possible. Bless your health by satisfying your hunger with nutrient dense foods. </span></p> <!--EndFragment--> </span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1957103988321943297.post-85500235849660532782010-06-03T06:26:00.000-07:002010-06-03T06:27:22.752-07:00Week 3 Challenge<span class="Apple-style-span" style="font-family: Palatino, Georgia, Times, serif; color: rgb(64, 64, 64); line-height: 24px; "><div>Hello ladies,</div><div>I have an absolutely crazy weekend ahead of me so I thought I'd better send you NEXT WEEK'S challenge now before I forget.</div><div><br /></div><div>Your challenge for next week will be to beef up your exercise. Hopefully you have all found some way to exercise regularly. I want you to beef it up with variety. For every day that you add something extra to your work outs you can claim the 5 challenge points. So if you've been walking add in some sprint segmants or carry some hand weights. If you've been doing yoga, add in part or all of your hour or half hour as weights or cardio. Or completely shake it up and substitute some ice skating, or tennis or a gym dance class for part of your regular work out. You don't have to do something different every day but for each day's work out add or change something to get some variety into your physical activity. </div><div><br /></div><div>Good luck girls! Get moving in a new way!! And don't forget your challenge for the rest of this week. Do something extra each night to help insure a full and refreshing night's sleep!</div><div><br /></div><div>Sandee</div></span>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-1957103988321943297.post-6738707382414837672010-06-01T05:44:00.001-07:002010-06-01T05:45:42.992-07:00Week #2<span class="Apple-style-span" style=" border-collapse: collapse; color: rgb(51, 51, 51); line-height: 18px; -webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; font-family:'trebuchet ms', verdana, arial, sans-serif;font-size:13px;">Congratulations to Meghan and Stephanie for being our top performers for week one. We would love it if any of you would share your tips, recipes, inspiration for your success for the first week.<br />Don't forget your challenge for week 2. Do something each evening to enhance your getting a good night's rest. It must be something extra and special that has not been part of your regular routine. It can be something different each night or if you find something that is really helpful you can repeat.<br />Getting a good night's rest really does figure in to constant weight loss. I have found that many times when I just feel lousy and turn to food for comfort my problem is actually that I am thirsty or hungry. Listen carefully to your body and have a great week!</span>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-1957103988321943297.post-32580400839407307262010-05-06T17:11:00.000-07:002010-05-22T14:54:56.067-07:00<div>Some girlfriends and I participated in a healthy eating diet competition late last year. It was a super experience for all of us and a way to build healthy habits. While our focus was on good health we enjoyed the wonderful bonus of losing a good amount of weight as well.</div><div>I have decided to host a similar competition and it will be starting on May 24. It is open to any women that want to improve their health (please check with your doctor as needed before beginning this competition).</div><div>Here’s the details:</div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>1.<span class="Apple-tab-span" style="white-space:pre"> </span>This competition will run for 8 weeks beginning on Monday May 24.</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>2.<span class="Apple-tab-span" style="white-space:pre"> </span>Women (only) will compete as pairs. The first step is finding your own partner…someone you want to be responsible for encouraging and assisting. Once you and your partner have committed to the competition e-mail me at sandeejspencer@gmail.com to let me know you are competing</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>3.<span class="Apple-tab-span" style="white-space:pre"> </span>Every pair that does NOT win the weekly competition will owe $5 per person for that week. Money for the first four weeks will be due at the end of Week 4 (June 21) and the money for the rest of the competition will be due after week 8 (July 19)</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>4.<span class="Apple-tab-span" style="white-space:pre"> </span>At the end of 8 weeks money will be taken from the pool to award prizes to the first, second and third place pairs.</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>5.<span class="Apple-tab-span" style="white-space:pre"> </span>If you join the competition, you are in it for the full 8 weeks. If an emergency arises and you or your partner must drop out of the competition you are responsible to find your own replacement.</div><div><span class="Apple-tab-span" style="white-space:pre"> </span>6.<span class="Apple-tab-span" style="white-space:pre"> </span>Points are due every Monday by noon eastern standard time. If you do not report your points by noon Monday your points will not be considered for the weekly competition. Points not reported by Wednesday will not be included for the overall competition. No excuses- if you are unable to report your points make sure and get the information to your partner so she can report them for you.</div><div><br /></div><div>Points break down:</div><div>2 points/day for eating 5 servings of fruits/veggies daily - or 3 points/day if at least 3 of your 5-a-day come from vegetables.</div><div>3 points/day for getting 30 minutes of exercise - or 5 points/day for getting 60 minutes of exercise. These points are only available 6 days/week (taking one day off is GOOD for you!).</div><div>2 points/day for tracking what you eat</div><div>5 points/day for no sweets. These points are only available 6 days/week leaving you one day to eat a sweet if you'd like. This will be especially important to help avoid binging.</div><div>2 points/day for drinking at least 48 oz. of water daily.</div><div>5 points/week for maintaining (not gaining) any weight + an additional 10 points/week for each pound you lose. If you gain weight you will not get points for maintaining or losing for that week. If you've had a week where you've gained weight you cannot count maintenance or losing weight points until you have re-lost what you gained.</div><div>5 points/month for each ½" you lose from your waist.</div><div>5 points/month for each ½" you lose from your hips.</div><div>5 points/day - Special challenge for the week - these challenges will vary and will be posted on the blog by Sunday evening. You are responsible to check what the weekly challenge is by Monday morning so that you have the maximum chance to earn challenge points each week.</div><div>Whether or not you have any weight to lose I'm hoping you will join us for a healthier and happier summer!</div><div>* Note: fractions of a pound will not be counted until you have reached a full pound lost</div><div><br /></div>Unknownnoreply@blogger.com9