it is your choice

You choose…

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Learn to eat breakfast….



Breakfast really is the most important meal of the day. … Studies show that eating a healthy breakfast (as opposed to the kind containing doughnuts) can help give you: A more nutritionally complete diet, higher in nutrients, vitamins and minerals. It is the most important meal of the day. A healthy breakfast is very important for our health and weight management, but not having it at all is the worst option. Eating in the morning is just a matter of habit. Taking 10 minutes to make and eat some healthy food in the morning can be simple.

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some weight loss tips…

sharing this from *Nutrition House* blog

Drink Water, Especially Before Meals: It is often claimed that drinking water can help with weight loss, and this is true. Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories. One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight
Eat Eggs For Breakfast: Eating whole eggs can have all sorts of benefits, including helping you lose weight. Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat. If you can’t eat eggs for some reason, then that’s fine. Any source of quality protein for breakfast should do the trick.
Drink Coffee (Preferably Black): Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants, and can have numerous health benefits. Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29%. Just make sure NOT to add a bunch of sugar or other high-calorie ingredients to it. That will completely negate any benefit you get from the coffee.
Drink Green Tea: Like coffee, green tea also has many benefits, one of them being weight loss. Green tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which are also believed to work synergistically with the caffeine to enhance fat burning. Although the evidence is mixed, there are many studies showing that green tea (either as a beverage or a green tea extract supplement) can help you lose weight
Cook With Coconut Oil: Coconut oil is very healthy. It is high in special fats called medium chain triglycerides, which are metabolized differently than other fats. These fats have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day. Keep in mind that this is not about adding coconut oil on top of what you’re already eating, it is about replacing some of your current cooking fats with coconut oil.
Take a Glucomannan Supplement: A fiber called glucomannan has been shown to cause weight loss in several studies. This is a type of fiber that absorbs water and “sits” in your gut for a while, making you feel more full and helping you eat fewer calories. Studies have shown that people who supplement with glucomannan lose a bit more weight than those who don’t.
Cut Back on Added Sugar: Added sugar is the single worst ingredient in the modern diet, and most people are eating way too much of it. Studies show that sugar (and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes, heart disease and others. If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
Eat Less Refined Carbs: Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta). Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity. If you’re going to eat carbs, make sure to eat them with their natural fiber.
Go on a Low Carb Diet: If you want to get all the benefits of carb restriction, then consider taking this all the way and going on a low carb diet. Numerous studies show that such a diet (or “way of eating”) can help you lose 2-3 times as much weight as a standard low-fat diet, while improving your health at the same time.
Use Smaller Plates: Using smaller plates has been shown to help people automatically eat fewer calories in some studies. Weird trick, but it seems to work.
Exercise Portion Control or Count Calories: Portion control (eating less) or counting calories can be very useful, for obvious reasons. There are also studies showing that keeping a food diary and writing down what you eat, or taking pictures of all your meals, can help you lose weight. Anything that increases your awareness of what you are eating is likely to be useful.
Keep Healthy Food Around in Case You Get Hungry: Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry. A few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt and a hardboiled egg (or two).
Brush Your Teeth After Dinner: Although I’m not aware of any studies on this, many people recommend brushing your teeth and/or flossing right after dinner. Then you won’t be as tempted to have a late-night snack.
Eat Spicy Foods: Spicy foods like Cayenne pepper contain Capsaicin, a compound that can boost metabolism and reduce your appetite.
Do Aerobic Exercise: Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health. It appears to be particularly effective to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.
Lift Weights: One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode. The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass. Of course, it’s not just important to lose fat. You also want to make sure that what is beneath looks good. Doing some sort of resistance exercise is critical for that.
Eat More Fiber: Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term.
Eat More Vegetables and Fruits: Vegetables and fruits have several properties that make them effective for weight loss. They contain few calories, but a lot of fiber. They are also rich in water, which gives them a low energy density. They also take a while to chew, and are very filling. Studies show that people who eat vegetables and fruits tend to weigh less. These foods are also super healthy and nutritious, so eating them is important for all sorts of reasons.
Chew More Slowly: It can take a while for the brain to “register” that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.
Get Good Sleep: Sleep is highly underrated, but it may be just as important as eating healthy and exercising. Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults.
Beat Your Food Addiction: A recent 2014 study of 196,211 individuals found that 19.9% of people fulfil the criteria for food addiction. If you suffer from overpowering cravings and can’t seem to get your eating under control no matter how hard you try, then you may be a food addict. In this case, get help. Trying to lose weight without dealing with this problem first is next to impossible.
Eat More Protein: Protein is the single most important nutrient when it comes to losing weight. Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated that you eat up to 441 fewer calories per day. One study also showed that protein at 25% of calories reduced obsessive thoughts about food by 60%, while cutting the desire for late night snacking in half. This is the single most important tip in the article. Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.
Supplement With Whey Protein: If you struggle to get enough protein in your diet, taking a supplement can help. One study showed that replacing part of your calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass.
Don’t Drink Calories, Including Sugary Soda and Fruit Juices: Sugar is bad, but sugar in liquid form is even worse. Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet. For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving. Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke. Eat whole fruit, but use fruit juice with caution (or avoid it altogether).
Eat Whole, Single Ingredient Foods (Real Food): If you want to be a leaner, healthier person, then one of the best things you can do for yourself is to eat whole, single ingredient foods. These foods are naturally filling, and it’s very difficult to gain weight if the majority of your diet is based around them. Keep in mind that real food doesn’t need a long list of ingredients, because real food IS the ingredient.
Don’t “Diet”, Eat Healthy Instead: One of the biggest problems with “diets,” is that they almost never work in the long term. If anything, people who “diet” tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain. Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it. Weight loss should follow as a natural side effect.
Information taken from Health

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North to Alaska

well my son left for Alaska on Friday and it is back to me and the doberman and the ole man…been very down, sad…..

wanted you to know what is happening to me right now….

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grateful by MJ

my friend knows that today i am very sad…..tomorrow my son and my grandbaby will be flying to alaska for 4 yrs for the Air Force and i am already missing heart is heavy…she told me to be grateful that i was able to see them…and as usual, she is right.

she emailed me the most kindest email i believe i have ever received.
i intend on sharing parts of it as i feel it would (maybe help) someone if anyone read it and needed it as it would hit home..
so i am sharing words from MJ……my friend….


An important key, I believe, is being a grateful person. If you are grateful, you will see the world differently. You will see that there are always good things behind everything that happen. You will realize that your life is wonderful, and you will be joyful.

1. Realize how rich you are
2. Realize what a healthy and prosperous life you have
3. Realize what a blessing it is to live in peace
4. Open your eyes to see the good things in your life
5. Maintain a “good things” journal
6. Understand there are positive things behind the bad things that happen
7. Have a special session of gratitude
8. Meet positive people
9. Focus on giving
10. Decide to be a grateful person

if you truly reach each item, you are a successful person if you are honest with yourself. and if we are honest (truly/brutally), we can succeed and yes, MJ, be grateful for what we have right now.

even if it hurts

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7 Ways to Lose Weight Even When You Sit at a Desk All Day …

  1. Prioritize 30 Minutes of Exercise. …
  2. Turn the Stairwell into Your Gym. …
  3. BYO Vending Machine. …
  4. Drink 91 Ounces of Water per Day. …
  5. Chase Your Snacks with Protein. …
  6. Bring Your Lunch. …
  7. Stand at Your Desk…


You just have to eat accordingly, which is the ugly truth. It’s all about diet! If you eat less than what you burn per day, you WILL lose weight. Exercise is wonderful for fitness and overall health, but is NOT required in order to lose weight.

You don’t have to eat a lot less to lose weight (but you have to eat less). You don’t have to move a lot more to lose weight (but you do have to move more). You don’t have to be perfect to lose weight, you just have to do better. You have to stick with the changes even if you are struggling.

Monitoring your calorie intake is a good place to start, especially when your activity is limited because of your job. Keep in mind that you must create a 3,500-calorie deficit to lose a pound of fat.

You can gain control over what you eat while sitting at your desk. Start by filling your diet with healthier foods that may help trim your belly, including fruits, vegetables, whole grains and healthy proteins such as poultry, seafood and beans. Take a little time each week to plan ahead what you’re going to eat at each meal to limit last-minute, high-calorie food choices.


  • TIP #1  Ditch the Drinks  Soda, coffee, mochas, energy drinks…whatever you’re drinking, it it’s not water, just ditch it. Having these drinks on your desk all day will not only increase your calorie intake, but will contribute to other unwanted damage to your teeth, your heart and digestive system. Sugary and caffeinated drinks will cause rise and falls of your energy and ability to think clearly which will decrease your productivity overall. If your boss knew that, they’d ban everything but water too.
  • TIP #2 Lunch In Versus Lunch Out Packing your lunch at home when you’re NOT hungry and in a hurry will help you to pack smart choices as a opposed to the option of racing to the nearest restaurant when you’re starving on your lunch break. With the menu full of pictures and a growling stomach, you’re less likely to choose healthy options (if there are any.)
  • TIP #3  Take a Candy Bowl Detour Every office seems to have them. If you walk by it, your hand might grab some. Just take a detour, go a different direction. Make it out of sight, out of mind. If you’re craving something sweet in the afternoon, it’s likely your body needs a nutritious pick me up. Try an apple with peanut butter.




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