I have put this off far too long. Starting tomorrow, February 1st 2009 I will go on a fast. There has been so much going on in my life and I have been on a quest for clarity. God answered my prayers about a month ago. In order for me to live the life He’s destined me for, I have to first seek Him, purely and solely with no distractions. I must meditate on His Word and obey His voice.
Those who know me will be the first to say that I am a multifaceted person and I have very few boundaries. I tend to enjoying “doing me” and not worry about what the world has to say about it. I love the Lord, but I must admit I tend to love Him on my terms, when it pleasing to me. It is time for me to do what is going to be pleasing to Him on His terms. I have made strides to do this in the past, but tomorrow, February 1st , I will begin the journey!
My fast will be simple and will consist of; only two shakes (one for breakfast/one for lunch) and a small meal after 6pm (only fresh fruits/vegetables, fish only –no meat-). I will not drink any alcohol and will cease all “partying”. Each day I will pray at breakfast/lunch/dinner, I will also meditate each night before I go to sleep. I will continue to work out (moderately) and do yoga (the purpose of the two shakes during the day) and only consume water.
This fast is my dedication to God and getting back to His purpose for my life. I will continue to attend church on Wednesdays and Sundays and I will make sure I read my bible every night. I am sacrificing my comfort zone and giving up all my vices (alcohol-excessive snacking-hanging out- and yes… BULLET!), and leaning only on God to fulfill the desires of my heart!
I will try to update this blog on my triumphs and short comings. I do appreciate any and all support from each of you. Trust me… I will need it!
I have customized this fast to fit my personal needs. It is non-traditional, but I do pray that it gives me the clarity that I so terribly need.
Here goes…
In Peace and Struggle.
CRay
Saturday, January 31, 2009
Thursday, January 29, 2009
Don't Let Weekends Derail Your Diet
By Tula Karras
For most people, weekends are a time to let loose: Your schedule is more of your own making, your outfits don't need to be ironed or even color-coordinated, and there's more time to enjoy yourself. But between Friday night happy hour and Sunday night munchies, a lot can go down the hatch and derail your weight-loss goals. Here's how to stay on track.
Tame the snack factor. Planned healthy snacks are fine because they keep your hunger in check, but unintentional "because it's there" samplings will add up. In fact, a recent study found that adults eat about 230 calories more on the weekends than on weekdays, and that much of these extra calories come from fat. It may not sound like much, but it adds up: After several months, you've taken in 3,500 calories—a full pound.
Beware of alcohol. Studies show that one of the top sources of extra weekend calories is alcohol, so it pays to scale back your sips somewhat. "Alcohol is caloric—some people can lose weight simply by cutting it out. And it relaxes your inhibitions, making it harder to resist bigger portions," says Janis Jibrin, M.S., R.D., Best Life lead nutritionist. If you must have a drink, limit yourself to one a night, and stick to wine (4 ounces) and light beer (12 ounces); at about 100 calories each, they have signifiantly fewer calories per serving than mixed drinks, which can max out at 400 calories depending on how many liquors and juices are propping up that paper umbrella.
Enjoy your lazy Sunday … but work a little movement in. Find one hour on Sunday when you can do something physical—rake leaves, walk the dog, take a yoga class, play with your kids at the park. Here's why: A study in the journal Obesity found that people on diets stopped losing weight on weekends (and those who weren't on diets gained!) partially because they're less active on Sunday.
Make your Sunday night dinner last all week. Sunday night is a good time to make a huge pot of soup or a big casserole. Not only will you end your weekend with a veggie-filled meal (and veggies fill you up for fewer calories), but you'll be giving yourself something healthy to grab during the week when you're too crazed to cook. Just freeze individual portions for microwavable lunches or dinners all week.
For most people, weekends are a time to let loose: Your schedule is more of your own making, your outfits don't need to be ironed or even color-coordinated, and there's more time to enjoy yourself. But between Friday night happy hour and Sunday night munchies, a lot can go down the hatch and derail your weight-loss goals. Here's how to stay on track.
Tame the snack factor. Planned healthy snacks are fine because they keep your hunger in check, but unintentional "because it's there" samplings will add up. In fact, a recent study found that adults eat about 230 calories more on the weekends than on weekdays, and that much of these extra calories come from fat. It may not sound like much, but it adds up: After several months, you've taken in 3,500 calories—a full pound.
Beware of alcohol. Studies show that one of the top sources of extra weekend calories is alcohol, so it pays to scale back your sips somewhat. "Alcohol is caloric—some people can lose weight simply by cutting it out. And it relaxes your inhibitions, making it harder to resist bigger portions," says Janis Jibrin, M.S., R.D., Best Life lead nutritionist. If you must have a drink, limit yourself to one a night, and stick to wine (4 ounces) and light beer (12 ounces); at about 100 calories each, they have signifiantly fewer calories per serving than mixed drinks, which can max out at 400 calories depending on how many liquors and juices are propping up that paper umbrella.
Enjoy your lazy Sunday … but work a little movement in. Find one hour on Sunday when you can do something physical—rake leaves, walk the dog, take a yoga class, play with your kids at the park. Here's why: A study in the journal Obesity found that people on diets stopped losing weight on weekends (and those who weren't on diets gained!) partially because they're less active on Sunday.
Make your Sunday night dinner last all week. Sunday night is a good time to make a huge pot of soup or a big casserole. Not only will you end your weekend with a veggie-filled meal (and veggies fill you up for fewer calories), but you'll be giving yourself something healthy to grab during the week when you're too crazed to cook. Just freeze individual portions for microwavable lunches or dinners all week.
SSDWLC's Daily Newsletter: Get a Check Up!
Ladies…
BBBBBBBUUUUUURRRRRRR it is freezing here in Houston. I wish the weather would make up it’s mind. I am tired of going from wife beaters to thermals on a daily basis!
Yesterday was truly a recoup day! I must say, my eating did fall off a tad. I am still recognizing portion sizes, but after my Jack ‘n the Box binge I have been off balance. Right before Bible Study last night I stopped at McDonald’s to pick up Caleb and Jaise (my adopted son) something to eat. During all this I did consume a small order of fries!
I know… I am getting a tad too comfortable. I went to the Dr.’s office yesterday and after that I snacked on some Sour Patch Kids and Kettle Chips… I am beginning to fall off the nutrition “wagon” come on ladies… help me out! I did manage a brief workout yesterday (20 mins cardio and weights). I haven’t done yoga all week, and I feel it!
I did make a promise to myself… I am going to make each day better than the previous. Today my friends, is another day! I have plans to do a full work out and I am munching on healthy snacks and Slim Fast today. No meals for me… I need to get my body back in order. I am back up to 137 (I got down to 135 on my BDay). I appreciate that and I am going to do all I can to shed 10 more pounds by March. I can do this… I have plateaued for too long. Get it together CRay!
CRay’s Tip of the Day...
Get Your Well Woman Exam! This is EXTREMELY important. We as women (mainly Black Women) put ourselves on the back burner too often. It is so important to know what is going on with your body. Once you know what is happening internally, you can prevent tons of illnesses.
I went to my gynecologist yesterday to get my annual exam, and it felt TREMENDOUS! To know what is truly going on with your body empowers you to make better decisions in how you care for your temple.
I challenge each of you to pick up your phone right now and call your gynecologist to schedule a Well Woman’s Check Up. If you do not have a Dr. and are looking for one, please contact me and I will give you info on my doctor, she is truly AWESOME!
Well that does it for today’s Newsletter!
How are you all doing? Any success stories or encouragement needed? We at SSDWLC are here for you! Please contact us at awhewthing@yahoo.com or comment to this post.
In Peace and Struggle.
CRay
BBBBBBBUUUUUURRRRRRR it is freezing here in Houston. I wish the weather would make up it’s mind. I am tired of going from wife beaters to thermals on a daily basis!
Yesterday was truly a recoup day! I must say, my eating did fall off a tad. I am still recognizing portion sizes, but after my Jack ‘n the Box binge I have been off balance. Right before Bible Study last night I stopped at McDonald’s to pick up Caleb and Jaise (my adopted son) something to eat. During all this I did consume a small order of fries!
I know… I am getting a tad too comfortable. I went to the Dr.’s office yesterday and after that I snacked on some Sour Patch Kids and Kettle Chips… I am beginning to fall off the nutrition “wagon” come on ladies… help me out! I did manage a brief workout yesterday (20 mins cardio and weights). I haven’t done yoga all week, and I feel it!
I did make a promise to myself… I am going to make each day better than the previous. Today my friends, is another day! I have plans to do a full work out and I am munching on healthy snacks and Slim Fast today. No meals for me… I need to get my body back in order. I am back up to 137 (I got down to 135 on my BDay). I appreciate that and I am going to do all I can to shed 10 more pounds by March. I can do this… I have plateaued for too long. Get it together CRay!
CRay’s Tip of the Day...
Get Your Well Woman Exam! This is EXTREMELY important. We as women (mainly Black Women) put ourselves on the back burner too often. It is so important to know what is going on with your body. Once you know what is happening internally, you can prevent tons of illnesses.
I went to my gynecologist yesterday to get my annual exam, and it felt TREMENDOUS! To know what is truly going on with your body empowers you to make better decisions in how you care for your temple.
I challenge each of you to pick up your phone right now and call your gynecologist to schedule a Well Woman’s Check Up. If you do not have a Dr. and are looking for one, please contact me and I will give you info on my doctor, she is truly AWESOME!
Well that does it for today’s Newsletter!
How are you all doing? Any success stories or encouragement needed? We at SSDWLC are here for you! Please contact us at awhewthing@yahoo.com or comment to this post.
In Peace and Struggle.
CRay
A Kept Woman
I Am a 'Kept' Woman
You see, there were a few times when I thought I would lose my mind,
But GOD kept me sane. (Isa. 26:3)
There were times when I thought I could go no longer,
But the LORD kept me moving. (Gen 28:15)
At times, I've wanted to lash out at those whom I felt had done me wrong,
But the LORD kept my mouth shut. (Psa. 13)
Sometimes, I think the money just isn't enough,
But GOD has helped me to keep the lights on, the water on, the car paid, the house paid, etc.., (Matt. 6:25 -34)
When I thought I would fall, HE kept me up.
When I thought I was weak, HE kept me strong! (I Pet. 5:7, Matt. 11:28-30)
I could go on and on and on, but I'm sure you hear me!
I'm blessed to be 'kept.'
Do you know a 'kept' woman?
If so pass it on to her to let her know she is 'Kept'
I'm 'Kept' by the Love and Grace of God!
God is AWESOME, share Him with someone you love !!!
You see, there were a few times when I thought I would lose my mind,
But GOD kept me sane. (Isa. 26:3)
There were times when I thought I could go no longer,
But the LORD kept me moving. (Gen 28:15)
At times, I've wanted to lash out at those whom I felt had done me wrong,
But the LORD kept my mouth shut. (Psa. 13)
Sometimes, I think the money just isn't enough,
But GOD has helped me to keep the lights on, the water on, the car paid, the house paid, etc.., (Matt. 6:25 -34)
When I thought I would fall, HE kept me up.
When I thought I was weak, HE kept me strong! (I Pet. 5:7, Matt. 11:28-30)
I could go on and on and on, but I'm sure you hear me!
I'm blessed to be 'kept.'
Do you know a 'kept' woman?
If so pass it on to her to let her know she is 'Kept'
I'm 'Kept' by the Love and Grace of God!
God is AWESOME, share Him with someone you love !!!
This was an email shared with me by Jana. This was just what I needed at the time. Please enjoy!
Be Blessed.
CRay
Tuesday, January 27, 2009
Fast Food Fries!
The Best (and Worst) Fast-Food French Fries
Posted Mon, Jan 19, 2009, 12:18 pm PST
Worrying about calories seems silly after you've consented to a French fry grease-fest, but sometimes you can't help it. During one such conflicted experience, I wondered if some fast-food fries were less hard on the body than others. Looking at the nutritional facts of some common French fry purveyors, I found that you can, indeed, save some serious calories if you know which fries to buy.
I looked at these seven:
-Arby's Curly Fries
-Burger King's French Fries
-Carl's Jr.'s Natural-Cut Fries
-Dairy Queen's French Fries
-Jack in the Box's Natural Cut Fries
-McDonald's French Fries
-Wendy's French Fries
Notes: The numbers below are estimated reports by each restaurant's official website at the time of this article.
Calorie-wise:
The Best
Dairy Queen wins with 2.69 calories/gram
Jack in the Box is close behind with 2.71 calories/gram
The Worst
McDonald's it is, with 3.25 calories/gram
Those stats may sound like just a few calories' difference, but that's a 21% difference, which adds up since a large serving tends to be around 190 grams.
But there are other stats to look at...
Here's the zero trans fat team:
Burger King
Carl's Jr.
Dairy Queen
McDonald's
Wendy's
This one is the trans fattiest:
Jack in the Box
How about saturated fat?
The Best
Dairy Queen (0.018g saturated fat/gram of fries)
The Worst
Arby's (0.037g saturated fat/gram of fries)
Also remember that a good deal in dollars, doesn't translate to your diet, and a "large fries" means something different to everyone:
Large Fries Serving Sizes
McDonald's: 154g
Carl's Jr.: 184g
Wendy's: 184g
Dairy Queen: 186g
Arby's: 190g
Burger King: 194g
Jack in the Box: 236g
Posted Mon, Jan 19, 2009, 12:18 pm PST
Worrying about calories seems silly after you've consented to a French fry grease-fest, but sometimes you can't help it. During one such conflicted experience, I wondered if some fast-food fries were less hard on the body than others. Looking at the nutritional facts of some common French fry purveyors, I found that you can, indeed, save some serious calories if you know which fries to buy.
I looked at these seven:
-Arby's Curly Fries
-Burger King's French Fries
-Carl's Jr.'s Natural-Cut Fries
-Dairy Queen's French Fries
-Jack in the Box's Natural Cut Fries
-McDonald's French Fries
-Wendy's French Fries
Notes: The numbers below are estimated reports by each restaurant's official website at the time of this article.
Calorie-wise:
The Best
Dairy Queen wins with 2.69 calories/gram
Jack in the Box is close behind with 2.71 calories/gram
The Worst
McDonald's it is, with 3.25 calories/gram
Those stats may sound like just a few calories' difference, but that's a 21% difference, which adds up since a large serving tends to be around 190 grams.
But there are other stats to look at...
Here's the zero trans fat team:
Burger King
Carl's Jr.
Dairy Queen
McDonald's
Wendy's
This one is the trans fattiest:
Jack in the Box
How about saturated fat?
The Best
Dairy Queen (0.018g saturated fat/gram of fries)
The Worst
Arby's (0.037g saturated fat/gram of fries)
Also remember that a good deal in dollars, doesn't translate to your diet, and a "large fries" means something different to everyone:
Large Fries Serving Sizes
McDonald's: 154g
Carl's Jr.: 184g
Wendy's: 184g
Dairy Queen: 186g
Arby's: 190g
Burger King: 194g
Jack in the Box: 236g
I just thought I would share this article with all of my frie lovers out there!
In Peace and Struggle.
CRay
P.S.
I'm still headed to Jack "N the Box today!
SSDWLC's Daily Newsletter: Educate Yourself!
Ladies…
Well, after partying it up all weekend… it is finally my BDay! At this point I am exhausted, so I will enjoy it in peace. I hope each of you are enjoying your day and it is full of joy and bliss!
All I have to say is… IT’s GOING DOWN this evening! For my BDay dinner I am going to get a number five from Jack “N the Box, with a vanilla shake. I have waited four months for this… I AM READY!!!!!!! I plan on drinking a Slim Fast for Breakfast and Lunch, along with a vigorous work out and then I am going to pile those calories in like you don’t know what!
I am so ready… the is absolutely nothing wrong with having a cheat day, as long as you get back up and keep it moving! Yesterday was completely thrown off because Caleb wasn’t feeling well… I ended up cutting my workout short and I missed yoga altogether. It’s ok though… I will pick up where I left off soon enough. Today I am all about reflection and enjoying myself!
As we know nutrition is of extreme importance, when it comes to attaining your fitness goals… let’s not forget about exercise. So many of you have inquired about how to effectively start the weight training process… there is good news… Denise Austin has great tips that are included in the tip of the day!
CRay’s Tip of the Day
EDUCATE YOURSELF! Before you start any work out regimen, you must first get educated on the most effective ways to change your body. It is important to incorporate a work out routine that is customized for your body and will aid you in achieving your fitness goals.
Below is an email from Denise Austin on how to properly use weights.
Fitness Flash
Hit the Weights the Right Way
Strength training — lifting weights — is important to building a strong, fit body. Lifting weights helps you tone your limbs and build muscle, and it's great for your bones and your metabolism. But when it comes to lifting weights, form is key! Using equipment incorrectly can cause pain and injury, and at the very least, your routine can lose some of its effectiveness.
To make sure you lift weights — whether in the weight room or at home — the right way, keep these simple tips in mind:
Stand with your feet separated, one slightly in front of the other.
Bring the weight as close to your body as possible before you lift.
Bend at your knees to pick the weight up, and use your leg muscles to hoist it, not your back.
As you lift and lower, keep your movements slow and smooth — don't jerk the weight to lift it!
Stand tall — don't let the weight cause you to slump over.
If a weight is too heavy, switch to a lighter weight and work your way up!
If you keep these tips in mind, your heavy lifting won't lead to a pain in the neck (or anywhere else!).
Well, after partying it up all weekend… it is finally my BDay! At this point I am exhausted, so I will enjoy it in peace. I hope each of you are enjoying your day and it is full of joy and bliss!
All I have to say is… IT’s GOING DOWN this evening! For my BDay dinner I am going to get a number five from Jack “N the Box, with a vanilla shake. I have waited four months for this… I AM READY!!!!!!! I plan on drinking a Slim Fast for Breakfast and Lunch, along with a vigorous work out and then I am going to pile those calories in like you don’t know what!
I am so ready… the is absolutely nothing wrong with having a cheat day, as long as you get back up and keep it moving! Yesterday was completely thrown off because Caleb wasn’t feeling well… I ended up cutting my workout short and I missed yoga altogether. It’s ok though… I will pick up where I left off soon enough. Today I am all about reflection and enjoying myself!
As we know nutrition is of extreme importance, when it comes to attaining your fitness goals… let’s not forget about exercise. So many of you have inquired about how to effectively start the weight training process… there is good news… Denise Austin has great tips that are included in the tip of the day!
CRay’s Tip of the Day
EDUCATE YOURSELF! Before you start any work out regimen, you must first get educated on the most effective ways to change your body. It is important to incorporate a work out routine that is customized for your body and will aid you in achieving your fitness goals.
Below is an email from Denise Austin on how to properly use weights.
Fitness Flash
Hit the Weights the Right Way
Strength training — lifting weights — is important to building a strong, fit body. Lifting weights helps you tone your limbs and build muscle, and it's great for your bones and your metabolism. But when it comes to lifting weights, form is key! Using equipment incorrectly can cause pain and injury, and at the very least, your routine can lose some of its effectiveness.
To make sure you lift weights — whether in the weight room or at home — the right way, keep these simple tips in mind:
Stand with your feet separated, one slightly in front of the other.
Bring the weight as close to your body as possible before you lift.
Bend at your knees to pick the weight up, and use your leg muscles to hoist it, not your back.
As you lift and lower, keep your movements slow and smooth — don't jerk the weight to lift it!
Stand tall — don't let the weight cause you to slump over.
If a weight is too heavy, switch to a lighter weight and work your way up!
If you keep these tips in mind, your heavy lifting won't lead to a pain in the neck (or anywhere else!).
In Peace and Struggle.
CRay
Monday, January 26, 2009
A Carrot, An Egg, and a Cup of Coffee
Here is an extremely enlightening email from my dear friend NaKesia... ENJOY!
A friend sent this good message to me and I send it to you. Be forever blessed!
A carrot, an egg, and a cup of coffee...You will never look at a cup of
coffee the same way again.
A young woman went to her mother and told her about her life and how
things were so hard for her. She did not know how she was going to make
it and wanted to give up. She was tired of fighting and struggling. It
seemed as one problem was solved, a new one arose.
Her mother took her to the kitchen. She filled three pots with water
and placed each on a high fire. Soon the pots came to boil. In the
first she placed carrots, in the second she placed eggs, and in the last
she placed ground coffee beans. She let them sit and boil; without
saying a word.
In about twenty minutes she turned off the burners. She fished the
carrots out and placed them in a bowl. She pulled the eggs out and
placed them in a bowl. Then she ladled the coffee out and placed it in
a bowl. Turning to her daughter, she asked, ' Tell me what you see.'
'Carrots, eggs, and coffee,' she replied.
Her mother brought her closer and asked her to feel the carrots. She
did and noted that they were soft. The mother then asked the daughter
to take an egg and break it. After pulling off the shell, she observed
the hard boiled egg.
Finally, the mother asked the daughter to sip the coffee. The daughter
smiled as she tasted its rich aroma. The daughter then asked, 'What
does it mean, mother?'
Her mother explained that each of these objects had faced the same
adversity: boiling water. Each reacted differently. The carrot went in
strong, hard, and unrelenting. However, after being subjected to the
boiling water, it softened and became weak. The egg had been fragile.
Its thin outer shell had protected its liquid interior, but after
sitting through the boiling water, its inside became hardened. The
ground coffee beans were unique, however. After they were in the
boiling water, they had changed the water.
'Which are you?' she asked her daughter.' When adversity knocks on your
door, how do you respond? Are you a carrot, an egg or a coffee bean?
Think of this: Which am I? Am I the carrot that seems strong, but with
pain and adversity do I wilt and become soft and lose my strength?
Am I the egg that starts with a malleable heart, but changes with the
heat? Did I have a fluid spirit, but after a death, a breakup, a
financial hardship or some other trial, have I become hardened and
stiff? Does my shell look the same, but on the inside am I bitter and
tough with a stiff spirit and hardened heart?
Or am I like the coffee bean? The bean actually changes the hot water,
the very circumstance that brings the pain. When the water gets hot, it
releases the fragrance and flavor. If you are like the bean, when
things are at their worst, you get better and change the situation
around you. When the hour is the darkest and trials are their greatest
do you elevate yourself to another level? How do you handle adversity?
Are you a carrot, an egg or a coffee bean?
May you have enough happiness to make you sweet, enough trials to make
you strong, enough sorrow to keep you human, and enough hope to make you
happy.
The happiest of people don't necessarily have the best of everything;
they just make the most of everything that comes along their way. The
brightest future will always be based on a forgotten past; you can't go
forward in life until you let go of your past failures and heartaches.
When you were born, you were crying and everyone around you was smiling.
Live your life so at the end, you're the one who is smiling and everyone
around you is crying.
You might want to send this message to those people who mean something
to you (I JUST DID); to those who have touched your life in one way or
another; to those who make you smile when you really need it; to those
who make you see the brighter side of things when you are really down;
to those whose friendship you appreciate; to those who are so meaningful
in your life.
If you don't send it, you will just miss out on the opportunity to
brighten someone's day with this message!
May we all be COFFEE!!!!!!!
A friend sent this good message to me and I send it to you. Be forever blessed!
A carrot, an egg, and a cup of coffee...You will never look at a cup of
coffee the same way again.
A young woman went to her mother and told her about her life and how
things were so hard for her. She did not know how she was going to make
it and wanted to give up. She was tired of fighting and struggling. It
seemed as one problem was solved, a new one arose.
Her mother took her to the kitchen. She filled three pots with water
and placed each on a high fire. Soon the pots came to boil. In the
first she placed carrots, in the second she placed eggs, and in the last
she placed ground coffee beans. She let them sit and boil; without
saying a word.
In about twenty minutes she turned off the burners. She fished the
carrots out and placed them in a bowl. She pulled the eggs out and
placed them in a bowl. Then she ladled the coffee out and placed it in
a bowl. Turning to her daughter, she asked, ' Tell me what you see.'
'Carrots, eggs, and coffee,' she replied.
Her mother brought her closer and asked her to feel the carrots. She
did and noted that they were soft. The mother then asked the daughter
to take an egg and break it. After pulling off the shell, she observed
the hard boiled egg.
Finally, the mother asked the daughter to sip the coffee. The daughter
smiled as she tasted its rich aroma. The daughter then asked, 'What
does it mean, mother?'
Her mother explained that each of these objects had faced the same
adversity: boiling water. Each reacted differently. The carrot went in
strong, hard, and unrelenting. However, after being subjected to the
boiling water, it softened and became weak. The egg had been fragile.
Its thin outer shell had protected its liquid interior, but after
sitting through the boiling water, its inside became hardened. The
ground coffee beans were unique, however. After they were in the
boiling water, they had changed the water.
'Which are you?' she asked her daughter.' When adversity knocks on your
door, how do you respond? Are you a carrot, an egg or a coffee bean?
Think of this: Which am I? Am I the carrot that seems strong, but with
pain and adversity do I wilt and become soft and lose my strength?
Am I the egg that starts with a malleable heart, but changes with the
heat? Did I have a fluid spirit, but after a death, a breakup, a
financial hardship or some other trial, have I become hardened and
stiff? Does my shell look the same, but on the inside am I bitter and
tough with a stiff spirit and hardened heart?
Or am I like the coffee bean? The bean actually changes the hot water,
the very circumstance that brings the pain. When the water gets hot, it
releases the fragrance and flavor. If you are like the bean, when
things are at their worst, you get better and change the situation
around you. When the hour is the darkest and trials are their greatest
do you elevate yourself to another level? How do you handle adversity?
Are you a carrot, an egg or a coffee bean?
May you have enough happiness to make you sweet, enough trials to make
you strong, enough sorrow to keep you human, and enough hope to make you
happy.
The happiest of people don't necessarily have the best of everything;
they just make the most of everything that comes along their way. The
brightest future will always be based on a forgotten past; you can't go
forward in life until you let go of your past failures and heartaches.
When you were born, you were crying and everyone around you was smiling.
Live your life so at the end, you're the one who is smiling and everyone
around you is crying.
You might want to send this message to those people who mean something
to you (I JUST DID); to those who have touched your life in one way or
another; to those who make you smile when you really need it; to those
who make you see the brighter side of things when you are really down;
to those whose friendship you appreciate; to those who are so meaningful
in your life.
If you don't send it, you will just miss out on the opportunity to
brighten someone's day with this message!
May we all be COFFEE!!!!!!!
How To Feel Fuller
How to Feel Full Faster
Eat less and still lose weight? How is this possible?
By Jen Laskey
Medically Reviewed By Ed Zimney, MD
Eat less and still lose weight? How is this possible?
By Jen Laskey
Medically Reviewed By Ed Zimney, MD
Certain foods fill you up faster — and satisfy you longer — than others. Knowing which healthy foods are the most filling and incorporating them into your diet can help you lose weight. And remember, it's not just what you eat, but how you eat that can make a difference in how full you feel. To help you figure out a strategy that's going to leave you feeling satisfied while eating less, we've interviewed three registered dieticians about filling up while slimming down.
Foods That Help You Feel Full Faster
Fiber
Foods that are high in fiber fill you up on fewer calories, says Tanya Zuckerbrot, MS, RD, and author of The F-Factor Diet. Whole grains, such as whole wheat breads and pastas, oatmeal, and brown rice, are complex carbohydrates that have more fiber and nutrients, and, typically, fewer calories than simple carbs like those in cake, candy, and soda.
Fruits and veggies
"Many fruits and vegetables have high water and fiber contents, making them the ultimate low-calorie filler," says Zuckerbrot. Grapefruit, apples, pears, berries, broccoli, cauliflower, and asparagus are especially filling. Additionally, says Marisa Moore, RD, National Spokesperson for the American Dietetic Association, you should opt for whole fruit over fruit juice whenever possible. "Whole fruit provides all the benefits of juice with an added bonus — fiber, which can keep you feeling full longer," she explains.
Lean protein
Research indicates that protein ranks high on the scale of foods that make you feel full and creates a greater feeling of satisfaction than other foods, according to Moore. The best choices are animal and plant proteins that are high in calories but low in fat. These include fish, white-meat poultry, fat-free dairy products, egg whites, legumes, beans, peas, and lentils.
Healthy fats
In addition to high-fiber whole grains, fruits and veggies, and lean protein, Lona Sandon, MEd, RD, LD, and a National Spokesperson for the ADA, recommends adding healthy fats to your diet. "For instance, you can use a light olive oil-based dressing," Sandon says, "and add a spoonful of nuts or seeds to your salads," because these also contain "good" fats.
Strategies to Help Fill You Up Faster
Start smart. Sandon, Moore, and Zuckerbrot all recommend beginning lunch or dinner with a broth-based, vegetable-filled soup or a salad. "Research suggests that including a broth-based soup or veggie salad with low-calorie dressing may help you eat fewer calories during your meal," says Moore. Zuckerbrot adds that since these foods take longer to eat, they can also help curb your hunger and prevent you from overeating your main dish.
Don't skip meals. To avoid filling up on unhealthy options, fuel your body with healthy foods periodically throughout the day, suggests Sandon. This means no skipping meals. "Eat at regular times spaced evenly throughout the day and try to eat approximately the same amount of food at each meal." Sticking with a schedule, adds Zuckerbrot, will help keep your metabolism working and burning more calories daily.
Use a smaller plate. "We tend to eat with our eyes, not our stomachs," says Sandon. "For many people, the sign of fullness is an empty plate." Consuming healthier portion sizes on a smaller plate may have the same effect. For a balanced meal, Sandon recommends loading up at least half your plate with veggies and fruit, then filling a quarter of the plate with lean protein and the other quarter with bread, pasta, or a potato.
Slow down. Because it takes about 20 minutes for the brain to realize that the stomach is full, eating more slowly may help prevent overeating, says Moore. "It allows you to get to the point of being satisfied, not stuffed." Additionally, many people tend to ignore common signs of fullness, such as the feeling of tightness in the stomach, says Sandon. "Don't keep eating until your fullness is uncomfortably obvious. Instead, take time out to put your fork or spoon down between bites and have a sip of water while observing the physical sensations of your stomach."
Foods That Help You Feel Full Faster
Fiber
Foods that are high in fiber fill you up on fewer calories, says Tanya Zuckerbrot, MS, RD, and author of The F-Factor Diet. Whole grains, such as whole wheat breads and pastas, oatmeal, and brown rice, are complex carbohydrates that have more fiber and nutrients, and, typically, fewer calories than simple carbs like those in cake, candy, and soda.
Fruits and veggies
"Many fruits and vegetables have high water and fiber contents, making them the ultimate low-calorie filler," says Zuckerbrot. Grapefruit, apples, pears, berries, broccoli, cauliflower, and asparagus are especially filling. Additionally, says Marisa Moore, RD, National Spokesperson for the American Dietetic Association, you should opt for whole fruit over fruit juice whenever possible. "Whole fruit provides all the benefits of juice with an added bonus — fiber, which can keep you feeling full longer," she explains.
Lean protein
Research indicates that protein ranks high on the scale of foods that make you feel full and creates a greater feeling of satisfaction than other foods, according to Moore. The best choices are animal and plant proteins that are high in calories but low in fat. These include fish, white-meat poultry, fat-free dairy products, egg whites, legumes, beans, peas, and lentils.
Healthy fats
In addition to high-fiber whole grains, fruits and veggies, and lean protein, Lona Sandon, MEd, RD, LD, and a National Spokesperson for the ADA, recommends adding healthy fats to your diet. "For instance, you can use a light olive oil-based dressing," Sandon says, "and add a spoonful of nuts or seeds to your salads," because these also contain "good" fats.
Strategies to Help Fill You Up Faster
Start smart. Sandon, Moore, and Zuckerbrot all recommend beginning lunch or dinner with a broth-based, vegetable-filled soup or a salad. "Research suggests that including a broth-based soup or veggie salad with low-calorie dressing may help you eat fewer calories during your meal," says Moore. Zuckerbrot adds that since these foods take longer to eat, they can also help curb your hunger and prevent you from overeating your main dish.
Don't skip meals. To avoid filling up on unhealthy options, fuel your body with healthy foods periodically throughout the day, suggests Sandon. This means no skipping meals. "Eat at regular times spaced evenly throughout the day and try to eat approximately the same amount of food at each meal." Sticking with a schedule, adds Zuckerbrot, will help keep your metabolism working and burning more calories daily.
Use a smaller plate. "We tend to eat with our eyes, not our stomachs," says Sandon. "For many people, the sign of fullness is an empty plate." Consuming healthier portion sizes on a smaller plate may have the same effect. For a balanced meal, Sandon recommends loading up at least half your plate with veggies and fruit, then filling a quarter of the plate with lean protein and the other quarter with bread, pasta, or a potato.
Slow down. Because it takes about 20 minutes for the brain to realize that the stomach is full, eating more slowly may help prevent overeating, says Moore. "It allows you to get to the point of being satisfied, not stuffed." Additionally, many people tend to ignore common signs of fullness, such as the feeling of tightness in the stomach, says Sandon. "Don't keep eating until your fullness is uncomfortably obvious. Instead, take time out to put your fork or spoon down between bites and have a sip of water while observing the physical sensations of your stomach."
SSDWLC's Daily Newsletter: Mouth Control!
Good Morning Ladies!!!
I do apologize for my absence the last several days. I have was preparing for my BDay weekend, which was MARVELOUS!!!!!!! I had my “Pre” BDay Party on Friday (23rd) and my BDay Party on Saturday (24th) and get this… my BDay isn’t until Tuesday (27th). I just thought I would get all the “partying” out of the way!
Thanks to all of you who showed up and gave support. We had a BLAST!!!!!!! I am still recouping.
As for my wellness journey, I must say, that I have been doing pretty well. As of Friday morning, I did my body assessment (everyone should do this) and I found out that I am 12% body fat (118 lbs of lean mass and 17 lbs of fat). My body age is 22 (I’m 28). That was AMAZING! I dropped down to 135. I am not sure where that number is now, because I have been “celebrating” all weekend, tossing back margaritas and mimosas like they were going out of style.
Not to mention, due to my tiredness, I missed my work out on Saturday. I know… how could I? I was so exhausted, I just couldn’t do it. I will work my but off today though.
I will say this much… Life is meant to be lived abundantly. Enjoying the journey should be each person’s main focus. Be good to your body and your body will be good to you. Ladies, please don’t “settle” on your appearance if you internally are not happy with yourself.
MAKE A CHANGE, all while enjoying and loving yourself through out the process. Make it a point to say something positive about your self daily and stop EMOTIONALLY eating… I have struggled with this in the past as well. Just because food is there, does not mean you should consume it. Begin to educate your self about the advantages of eating healthy. It will make a difference in your life!
CRay’s Tip of the Day
Mouth Control! This is extremely important, and no, I am not talking about what comes out of your mouth, rather what and how much you put in!
Start eating right… I know you’re thinking… right, what does that mean? It means only putting foods into your body that will be beneficial to your health. You don’t necessarily have to cut out “fun” foods completely, but consider them as treats, not the norm.
It is time for us as women to take back control of ourselves! Yes, we are mothers, daughters, wives and professionals… so what? First and foremost, we are simply “us”. Let’s take back control of our lives, this starts by taking back control of ourselves!
In Peace and Struggle.
CRay
I do apologize for my absence the last several days. I have was preparing for my BDay weekend, which was MARVELOUS!!!!!!! I had my “Pre” BDay Party on Friday (23rd) and my BDay Party on Saturday (24th) and get this… my BDay isn’t until Tuesday (27th). I just thought I would get all the “partying” out of the way!
Thanks to all of you who showed up and gave support. We had a BLAST!!!!!!! I am still recouping.
As for my wellness journey, I must say, that I have been doing pretty well. As of Friday morning, I did my body assessment (everyone should do this) and I found out that I am 12% body fat (118 lbs of lean mass and 17 lbs of fat). My body age is 22 (I’m 28). That was AMAZING! I dropped down to 135. I am not sure where that number is now, because I have been “celebrating” all weekend, tossing back margaritas and mimosas like they were going out of style.
Not to mention, due to my tiredness, I missed my work out on Saturday. I know… how could I? I was so exhausted, I just couldn’t do it. I will work my but off today though.
I will say this much… Life is meant to be lived abundantly. Enjoying the journey should be each person’s main focus. Be good to your body and your body will be good to you. Ladies, please don’t “settle” on your appearance if you internally are not happy with yourself.
MAKE A CHANGE, all while enjoying and loving yourself through out the process. Make it a point to say something positive about your self daily and stop EMOTIONALLY eating… I have struggled with this in the past as well. Just because food is there, does not mean you should consume it. Begin to educate your self about the advantages of eating healthy. It will make a difference in your life!
CRay’s Tip of the Day
Mouth Control! This is extremely important, and no, I am not talking about what comes out of your mouth, rather what and how much you put in!
Start eating right… I know you’re thinking… right, what does that mean? It means only putting foods into your body that will be beneficial to your health. You don’t necessarily have to cut out “fun” foods completely, but consider them as treats, not the norm.
It is time for us as women to take back control of ourselves! Yes, we are mothers, daughters, wives and professionals… so what? First and foremost, we are simply “us”. Let’s take back control of our lives, this starts by taking back control of ourselves!
In Peace and Struggle.
CRay
Wednesday, January 21, 2009
SSDWLC's Daily Newsletter: Persevere!
Good Evening Ladies!!!
I hope this post find each of you in the midst of a GREAT evening! Work was a dozy today. I am extremely tired! I can't complain though, God is AMAZING!!! I went to church this evening and I was unbelievably renewed!
I have kept up with my workout regimen... I must admit, I don't go as hard as I normally do, but I am putting my best foot forward with no regrets. I have relaxed a little on my eating, but I will never give up! I am still maintaining my weight (137) and I know when it is time for me to get rid of the last seven pounds to my goal weight, I will. I am just thankful that I have plateaued and not gained any weight. When I started this journey I was 153 (Sept. 16th) I have come miles and I can't complain!
Where are you? Please know that you can comment on the postings... Summer wasn't able to, so I looked into it. All is good now... comment away!
CRay's Tip of the Day!
PERSEVERE! I know life gets in the way, and we may detour from our original path on this journey, but know that you can always come back. Where there is a will there is a way. God doesn't place any obstacle in our life that we can't conquer. You walk up to your mountain and move it!
So what you have gotten off of the plan... been to busy to work out... has started back emotionally eating... it is ok! Choose to get back on track today! If you need encouragement, the ladies of the SSDWLC are here for you... drop us a line.
Get up and make it happen!
In Peace and Struggle.
CRay
I hope this post find each of you in the midst of a GREAT evening! Work was a dozy today. I am extremely tired! I can't complain though, God is AMAZING!!! I went to church this evening and I was unbelievably renewed!
I have kept up with my workout regimen... I must admit, I don't go as hard as I normally do, but I am putting my best foot forward with no regrets. I have relaxed a little on my eating, but I will never give up! I am still maintaining my weight (137) and I know when it is time for me to get rid of the last seven pounds to my goal weight, I will. I am just thankful that I have plateaued and not gained any weight. When I started this journey I was 153 (Sept. 16th) I have come miles and I can't complain!
Where are you? Please know that you can comment on the postings... Summer wasn't able to, so I looked into it. All is good now... comment away!
CRay's Tip of the Day!
PERSEVERE! I know life gets in the way, and we may detour from our original path on this journey, but know that you can always come back. Where there is a will there is a way. God doesn't place any obstacle in our life that we can't conquer. You walk up to your mountain and move it!
So what you have gotten off of the plan... been to busy to work out... has started back emotionally eating... it is ok! Choose to get back on track today! If you need encouragement, the ladies of the SSDWLC are here for you... drop us a line.
Get up and make it happen!
In Peace and Struggle.
CRay
Tuesday, January 20, 2009
SSDWLC's Daily Newsletter: Positivity
Ladies…
HAPPY INAGURATION DAY!!!!!!!!!!!!!!! Obama was doing it too big earlier today! I cannot wait for all the possibilties! I can for the first time truly say that I am proud to be an American! All dreams can come true. I know MLK is up in Heaven with a big smile on his face!
I must apologize for not posting on Monday (MLK Day-yesterday). We were bombarded with children and my WIFI was tripping last night.
I am during pretty well… workouts still going the same… eating… well, I am beginning to get a tad laxed and my snacking is CRAZY!!!! I have managed to stay at the same weight, but that is not good enough for me. I want to lose 10 more pounds. ASAP!
Today I jumped on the stairs for 40 minutes and I plan to take a yoga class later on tonight. That should get me ready for bed and enable me to enjoy a GREAT day tomorrow.
I must admit I will not reach my dream weight by my birthday party, but I am feeling (and looking) good, so I have no complaints!
I want to hear from you all… are you enjoying the blog? Are you checking in consistently? Have you told a friend about the blog? Let’s make this BLOW UP… we are a team!
CRay’s Tip of the Day!
Stay Positive! Stop worrying about what’s wrong and focus on what’s right! Look in the mirror and say five positive things about yourself. Don’t worry about the fact that you have to lose 30 pounds, congratulate yourself on the 5 that you have already lost!
Each of you are beautiful and powerful in your own right! Start acknowledging it and yourself daily. Positivity will give you the strength and endurance to finish this journey!
Let’s do this!
In Peace and Struggle.
Courtney
HAPPY INAGURATION DAY!!!!!!!!!!!!!!! Obama was doing it too big earlier today! I cannot wait for all the possibilties! I can for the first time truly say that I am proud to be an American! All dreams can come true. I know MLK is up in Heaven with a big smile on his face!
I must apologize for not posting on Monday (MLK Day-yesterday). We were bombarded with children and my WIFI was tripping last night.
I am during pretty well… workouts still going the same… eating… well, I am beginning to get a tad laxed and my snacking is CRAZY!!!! I have managed to stay at the same weight, but that is not good enough for me. I want to lose 10 more pounds. ASAP!
Today I jumped on the stairs for 40 minutes and I plan to take a yoga class later on tonight. That should get me ready for bed and enable me to enjoy a GREAT day tomorrow.
I must admit I will not reach my dream weight by my birthday party, but I am feeling (and looking) good, so I have no complaints!
I want to hear from you all… are you enjoying the blog? Are you checking in consistently? Have you told a friend about the blog? Let’s make this BLOW UP… we are a team!
CRay’s Tip of the Day!
Stay Positive! Stop worrying about what’s wrong and focus on what’s right! Look in the mirror and say five positive things about yourself. Don’t worry about the fact that you have to lose 30 pounds, congratulate yourself on the 5 that you have already lost!
Each of you are beautiful and powerful in your own right! Start acknowledging it and yourself daily. Positivity will give you the strength and endurance to finish this journey!
Let’s do this!
In Peace and Struggle.
Courtney
Friday, January 16, 2009
An Important Self Exam
This was a verying inspiring article indeed! This was a part of Bob Greene's Newsletter. Please read... I would love feedback.
~CRay~
As many of you know, Oprah has fallen off the wagon. She admitted recently on her show and in her magazine that she has gained 40 of the 90 pounds she'd previously lost to bring her back up to 200 pounds. But fortunately, she's identified the problem and has made the commitment to fix it so she can live her best life. So, why does Oprah struggle to make the weight loss stick? The problem isn't entirely about what she's eating or how she's not working out, although these are certainly contributors. The bigger issue is that her life is out of balance and she's not taking the time to care for herself. Whenever this happens, she turns to food for comfort.
If you're struggling to lose or maintain weight loss, do you know what your trigger is? Is it that you're unhappy in your career, are you unfulfilled in a marriage or relationship or is it financial stress that causes you to misuse food? To uncover what's standing between you and your best life, I recommend that you ask yourself five very important questions. Instead of simply answering them on the fly, take a few minutes to ponder each question and jot down your answer-either on paper or in your online journal. That way, you have a written reminder of why you're working so hard that you can refer to when you need a little inspiration or motivation boost.
1.What are you really hungry for?
2.Why are you overweight?
3.Why have you been unable to maintain weight loss in the past?
4.What in your life is not working?
5.Why do you want to lose weight?
By Bob Greene
~CRay~
As many of you know, Oprah has fallen off the wagon. She admitted recently on her show and in her magazine that she has gained 40 of the 90 pounds she'd previously lost to bring her back up to 200 pounds. But fortunately, she's identified the problem and has made the commitment to fix it so she can live her best life. So, why does Oprah struggle to make the weight loss stick? The problem isn't entirely about what she's eating or how she's not working out, although these are certainly contributors. The bigger issue is that her life is out of balance and she's not taking the time to care for herself. Whenever this happens, she turns to food for comfort.
If you're struggling to lose or maintain weight loss, do you know what your trigger is? Is it that you're unhappy in your career, are you unfulfilled in a marriage or relationship or is it financial stress that causes you to misuse food? To uncover what's standing between you and your best life, I recommend that you ask yourself five very important questions. Instead of simply answering them on the fly, take a few minutes to ponder each question and jot down your answer-either on paper or in your online journal. That way, you have a written reminder of why you're working so hard that you can refer to when you need a little inspiration or motivation boost.
1.What are you really hungry for?
2.Why are you overweight?
3.Why have you been unable to maintain weight loss in the past?
4.What in your life is not working?
5.Why do you want to lose weight?
By Bob Greene
SSDWLC's Daily Newsletter: Say CHEESE!
Ladies!!!
What a blessed, but indeed interesting day! I started this morning out with my Soul Grooves class. I have officially begun teaching Group Fitness again! I am so excited… teaching that class is indeed my passion and I am so happy God has equipped me with the gift and given me another shot at using it.
I am feeling less bloated as each day passes. I am not sure what my weight is (I haven’t weighed myself yet today), but I do feel great. I gave Caleb a “junk” day today and he had Mc Donald’s. I ordered a parfait, but I must admit I stole one of his chicken nuggets and about eight of his fries. It’s all good… I am not having my usual four Friday margaritas, so I know I am saving calories somewhere!
I think I am going out of town tomorrow on a day trip (my companion is a surprise and you all will find out at my party), so I probably will try to go to the Lifetime in San Antonio. Heck, I may even settle for working out in the hotel!
I hope each of you are doing great and enjoying this blog! It is truly amazing to think of all that God is about to bless EACH of us with. Please keep this entire circle of women and their family in your prayers… we need it… we need you!
CRay’s Tip of the Day!
SMILE! I know this tip seems a tad “cheesy” (pardon the pun) but, I interact with women on a consistent basis, and I must say, I don’t see as many smiles as I should. Most women I pass are in a rush and are looking down at the ground and can barely formulate a “hello” due to their hurry.
Hold your head high ladies and SMILE! Greet each person you pass with a hearty HELLO and a smile. Don’t worry about their reaction (if they speak back) this is about you taking control of your mood and interactions with others.
You will be surprised… you may just make someone’s day! I challenge you to make a note of each person you smile at and speak to in the next 24 hours… let me know!
CCCCCHHHHHHHEEEEEEEESSSSSSSEEEEEE!
In Peace and Struggle.
CRay
What a blessed, but indeed interesting day! I started this morning out with my Soul Grooves class. I have officially begun teaching Group Fitness again! I am so excited… teaching that class is indeed my passion and I am so happy God has equipped me with the gift and given me another shot at using it.
I am feeling less bloated as each day passes. I am not sure what my weight is (I haven’t weighed myself yet today), but I do feel great. I gave Caleb a “junk” day today and he had Mc Donald’s. I ordered a parfait, but I must admit I stole one of his chicken nuggets and about eight of his fries. It’s all good… I am not having my usual four Friday margaritas, so I know I am saving calories somewhere!
I think I am going out of town tomorrow on a day trip (my companion is a surprise and you all will find out at my party), so I probably will try to go to the Lifetime in San Antonio. Heck, I may even settle for working out in the hotel!
I hope each of you are doing great and enjoying this blog! It is truly amazing to think of all that God is about to bless EACH of us with. Please keep this entire circle of women and their family in your prayers… we need it… we need you!
CRay’s Tip of the Day!
SMILE! I know this tip seems a tad “cheesy” (pardon the pun) but, I interact with women on a consistent basis, and I must say, I don’t see as many smiles as I should. Most women I pass are in a rush and are looking down at the ground and can barely formulate a “hello” due to their hurry.
Hold your head high ladies and SMILE! Greet each person you pass with a hearty HELLO and a smile. Don’t worry about their reaction (if they speak back) this is about you taking control of your mood and interactions with others.
You will be surprised… you may just make someone’s day! I challenge you to make a note of each person you smile at and speak to in the next 24 hours… let me know!
CCCCCHHHHHHHEEEEEEEESSSSSSSEEEEEE!
In Peace and Struggle.
CRay
Thursday, January 15, 2009
Kee's AHA Moment!
LADIES!
Not sure if you all received it, but this is a copy of NaKesia's email that was sent out a couple of weeks ago. This sister is truly amazing, at times I am not sure if she even knows her potential. She has been my inspiration and motivation for years and I thought I would take a moment to share her with you...
AHA moment...dont worry this is from me...no need to forward!
i thank god for my aha moment...allowing people/things/situations to have control of my destiny towards joy, peace and appreciation to life is pure insanity...i was completely out of balance not taking care of myself spiritually/mentally and physically...OKA! so what...the kids are not the best at times; the hubby isn't the supposed romantic knight and shinning armor; the family and friends may not call or write...you get what you get and just deal nakesia and do your part...
...satan wants to put out and make possible the worst of things...the truth is everyone is doing their best with the beauty and the inevitable changes of life...so i agree with dr. phil when he says forget new year's resolutions, it is time to audit yourself and make a commitment to real change...so with that in mind i have encountered a few mental notes that needs recognition...check this out!
remember...your habits today will determine what you have and become tomorrow...
your attitude more than anything else will determine how far you go in life and how much you
accomplish ...so stay within the right perspective and you will overcome any life challenges...
money can't buy...peace, health, love, joy, character, reputation, passion, integrity,
tenacity,perseverance, enthusiasm, etc...so invest instead...think on this...
every relationship in your life is a current moving you toward your dreams or away from them
and friendships are like elevators they can bring you up or take you down...
change is inevitable...but growth is optional...
if you are willing to endure the pain of the struggle you will ultimately enjoy the reward of success... persistence=success
yeah!...the great thing about your health is that you can control it with the habits you keep...do you
know doing something 30 days straight develops a habit....how bout it get moving alot more, eat less and wisely, water/water/water...
learn to listen and understand compassionately...
true joy of life is not the destination but the journey itself...so enjoy...
the issue is not whether you are going to fail, but whether you are going to learn from it and make it an asset...
life & death speaks out the mouth...hope, prayer & encouragement goes far...
people may doubt what you say, but they will believe what you do...honesty , joy & peace does not start around you it begins inside you...
be the gatekeeper of your eyes, ears and heart...
encourage yourself
encourage yourself
again encourage yourself
lastly...have a good sense of humor, a big dose of patience, a dash of humility and more room for love and you will be rewarded many fold...count your blessings everyday, for there are many who won't make it to say...happy many many beautiful, wonderful grateful and challenging days to come live your best life...from my family to yours happy new you enjoy your journey...PEACE!
Not sure if you all received it, but this is a copy of NaKesia's email that was sent out a couple of weeks ago. This sister is truly amazing, at times I am not sure if she even knows her potential. She has been my inspiration and motivation for years and I thought I would take a moment to share her with you...
AHA moment...dont worry this is from me...no need to forward!
i thank god for my aha moment...allowing people/things/situations to have control of my destiny towards joy, peace and appreciation to life is pure insanity...i was completely out of balance not taking care of myself spiritually/mentally and physically...OKA! so what...the kids are not the best at times; the hubby isn't the supposed romantic knight and shinning armor; the family and friends may not call or write...you get what you get and just deal nakesia and do your part...
...satan wants to put out and make possible the worst of things...the truth is everyone is doing their best with the beauty and the inevitable changes of life...so i agree with dr. phil when he says forget new year's resolutions, it is time to audit yourself and make a commitment to real change...so with that in mind i have encountered a few mental notes that needs recognition...check this out!
remember...your habits today will determine what you have and become tomorrow...
your attitude more than anything else will determine how far you go in life and how much you
accomplish ...so stay within the right perspective and you will overcome any life challenges...
money can't buy...peace, health, love, joy, character, reputation, passion, integrity,
tenacity,perseverance, enthusiasm, etc...so invest instead...think on this...
every relationship in your life is a current moving you toward your dreams or away from them
and friendships are like elevators they can bring you up or take you down...
change is inevitable...but growth is optional...
if you are willing to endure the pain of the struggle you will ultimately enjoy the reward of success... persistence=success
yeah!...the great thing about your health is that you can control it with the habits you keep...do you
know doing something 30 days straight develops a habit....how bout it get moving alot more, eat less and wisely, water/water/water...
learn to listen and understand compassionately...
true joy of life is not the destination but the journey itself...so enjoy...
the issue is not whether you are going to fail, but whether you are going to learn from it and make it an asset...
life & death speaks out the mouth...hope, prayer & encouragement goes far...
people may doubt what you say, but they will believe what you do...honesty , joy & peace does not start around you it begins inside you...
be the gatekeeper of your eyes, ears and heart...
encourage yourself
encourage yourself
again encourage yourself
lastly...have a good sense of humor, a big dose of patience, a dash of humility and more room for love and you will be rewarded many fold...count your blessings everyday, for there are many who won't make it to say...happy many many beautiful, wonderful grateful and challenging days to come live your best life...from my family to yours happy new you enjoy your journey...PEACE!
SSDWLC's Daily Newsletter: DRINK UP!
Well...well... well Ladies!
I am so excited to finally have this blog up and functional. This will make it so much easier to archive past Newsletters and keep you up to date with out harassing your in boxes. It would be great if each of you would check this blog daily and comment on all things that intrigue you and/or if you have questions or concerns.
Yesterday was AMAZING for me! I went to the Women's Christian Fellowship Meeting and Bible Study at my church. Boy did Pastor bring a word... it was AMAZING! We are truly blessed ya'll!
As for my journey... I am nearing the end of my cycle and I have already lost 1lb of my "water weight" that I gained... this nightmare will be over soon. In the midst of it all I still have peace and joy, so that is all that matters.
I would like to recognize (again) our newest sisters, added to the circle. Ashanti, Summer, Crystal and Nichol... you are truly WELCOMED! We look forward to hearing from each of you. Thanks so much for taking part in this!
CRay's Tip of the Day...
DRINK UP! Ok... I know what you all are thinking... what? Drink up? There she goes again! No ladies... I am not talking about alcohol. Drink more water. I have to make this a practice of mine as well. I know we are so focused on what we are eating, we get a tad 'laxed on what we drink.
I know some of you (like me) have thought or are thinking, "I don't drink soda, just juice". Well, I have news for you... most juices are filled with lots of sugar and calories, so if your going to consume this at a high rate, you may as well eat whatever you like.
Don't get me wrong. Natural juice is fine (I have two cups of OJ daily), just in moderation. Look at juice as you would food. When you are hungry select juice as an equal part of the meal. If you are simply thirsty, DRINK WATER!
I challenge each of you to drink one gallon of water daily for a week... starting Monday, January 19th (MLK Day). You can start earlier if you would like, but next week will be Agua Madness! If we can form the habit of drinking at least a gallon of water a day for one week, we can condition our bodies to adopt this habit for life.
Please believe this will be a struggle for me, as I tend to have a hard time drinking the necessary amount of water my body needs. Alright Ladies... map out the nearest restroom and LET's DO IT!
In Peace and Struggle.
CRay
I am so excited to finally have this blog up and functional. This will make it so much easier to archive past Newsletters and keep you up to date with out harassing your in boxes. It would be great if each of you would check this blog daily and comment on all things that intrigue you and/or if you have questions or concerns.
Yesterday was AMAZING for me! I went to the Women's Christian Fellowship Meeting and Bible Study at my church. Boy did Pastor bring a word... it was AMAZING! We are truly blessed ya'll!
As for my journey... I am nearing the end of my cycle and I have already lost 1lb of my "water weight" that I gained... this nightmare will be over soon. In the midst of it all I still have peace and joy, so that is all that matters.
I would like to recognize (again) our newest sisters, added to the circle. Ashanti, Summer, Crystal and Nichol... you are truly WELCOMED! We look forward to hearing from each of you. Thanks so much for taking part in this!
CRay's Tip of the Day...
DRINK UP! Ok... I know what you all are thinking... what? Drink up? There she goes again! No ladies... I am not talking about alcohol. Drink more water. I have to make this a practice of mine as well. I know we are so focused on what we are eating, we get a tad 'laxed on what we drink.
I know some of you (like me) have thought or are thinking, "I don't drink soda, just juice". Well, I have news for you... most juices are filled with lots of sugar and calories, so if your going to consume this at a high rate, you may as well eat whatever you like.
Don't get me wrong. Natural juice is fine (I have two cups of OJ daily), just in moderation. Look at juice as you would food. When you are hungry select juice as an equal part of the meal. If you are simply thirsty, DRINK WATER!
I challenge each of you to drink one gallon of water daily for a week... starting Monday, January 19th (MLK Day). You can start earlier if you would like, but next week will be Agua Madness! If we can form the habit of drinking at least a gallon of water a day for one week, we can condition our bodies to adopt this habit for life.
Please believe this will be a struggle for me, as I tend to have a hard time drinking the necessary amount of water my body needs. Alright Ladies... map out the nearest restroom and LET's DO IT!
In Peace and Struggle.
CRay
Wednesday, January 14, 2009
SSDWLC's 10th Newsletter
LADIES!
Good Afternoon! This truly has been a "crazy" day for me! It all started with the "mouse who wouldn't leave". Yes ladies... there was a mouse in my office. I totally couldn't focus due to worry about that little hairy animal. Eww!
Well... it is still cycle time, so I am still a tad bloated. It's all good though. I am still working out and eating right. I am too blessed to be stressed, so I can't complain.
I want to start by welcoming Ashanti (the cousin of a friend of mine) and Summer (a high school friend) to the circle. They each want to lose around 20 lbs and have heard (through me) so much about this support group. WELCOME LADIES!!!!!!!!!!! We can't wait for your feedback!
I am in the process of starting a blog for this support circle (I have also started back posting in my personal blog). As soon as it is complete I will send out the URL and begin posting the emails on the site. You will still receive emails, I will just archive them on the site.
Let's get this party started!
CRay's Tip of the Day!
Listen to your body! Don't over do it ladies... pay close attention to your body! Rest when it is time to rest... work when you have energy to work... stop eating when your stomach is full... get at least 8 hours of sleep. The point I am getting at is... TAKE CARE OF YOU!
Remember you are no good to those around you if you are not good to yourself!
In Peace and Struggle.
CRay
Good Afternoon! This truly has been a "crazy" day for me! It all started with the "mouse who wouldn't leave". Yes ladies... there was a mouse in my office. I totally couldn't focus due to worry about that little hairy animal. Eww!
Well... it is still cycle time, so I am still a tad bloated. It's all good though. I am still working out and eating right. I am too blessed to be stressed, so I can't complain.
I want to start by welcoming Ashanti (the cousin of a friend of mine) and Summer (a high school friend) to the circle. They each want to lose around 20 lbs and have heard (through me) so much about this support group. WELCOME LADIES!!!!!!!!!!! We can't wait for your feedback!
I am in the process of starting a blog for this support circle (I have also started back posting in my personal blog). As soon as it is complete I will send out the URL and begin posting the emails on the site. You will still receive emails, I will just archive them on the site.
Let's get this party started!
CRay's Tip of the Day!
Listen to your body! Don't over do it ladies... pay close attention to your body! Rest when it is time to rest... work when you have energy to work... stop eating when your stomach is full... get at least 8 hours of sleep. The point I am getting at is... TAKE CARE OF YOU!
Remember you are no good to those around you if you are not good to yourself!
In Peace and Struggle.
CRay
SSDWLC's 9th Newsletter
LADIES!
Good Afternoon! This truly has been a "crazy" day for me! It all started with the "mouse who wouldn't leave". Yes ladies... there was a mouse in my office. I totally couldn't focus due to worry about that little hairy animal. Eww!
Well... it is still cycle time, so I am still a tad bloated. It's all good though. I am still working out and eating right. I am too blessed to be stressed, so I can't complain.
I want to start by welcoming Ashanti (the cousin of a friend of mine) and Summer (a high school friend) to the circle. They each want to lose around 20 lbs and have heard (through me) so much about this support group. WELCOME LADIES!!!!!!!!!!! We can't wait for your feedback!
I am in the process of starting a blog for this support circle (I have also started back posting in my personal blog). As soon as it is complete I will send out the URL and begin posting the emails on the site. You will still receive emails, I will just archive them on the site.
Let's get this party started!
CRay's Tip of the Day!
Listen to your body! Don't over do it ladies... pay close attention to your body! Rest when it is time to rest... work when you have energy to work... stop eating when your stomach is full... get at least 8 hours of sleep. The point I am getting at is... TAKE CARE OF YOU!
Remember you are no good to those around you if you are not good to yourself!
In Peace and Struggle.
CRay
Good Afternoon! This truly has been a "crazy" day for me! It all started with the "mouse who wouldn't leave". Yes ladies... there was a mouse in my office. I totally couldn't focus due to worry about that little hairy animal. Eww!
Well... it is still cycle time, so I am still a tad bloated. It's all good though. I am still working out and eating right. I am too blessed to be stressed, so I can't complain.
I want to start by welcoming Ashanti (the cousin of a friend of mine) and Summer (a high school friend) to the circle. They each want to lose around 20 lbs and have heard (through me) so much about this support group. WELCOME LADIES!!!!!!!!!!! We can't wait for your feedback!
I am in the process of starting a blog for this support circle (I have also started back posting in my personal blog). As soon as it is complete I will send out the URL and begin posting the emails on the site. You will still receive emails, I will just archive them on the site.
Let's get this party started!
CRay's Tip of the Day!
Listen to your body! Don't over do it ladies... pay close attention to your body! Rest when it is time to rest... work when you have energy to work... stop eating when your stomach is full... get at least 8 hours of sleep. The point I am getting at is... TAKE CARE OF YOU!
Remember you are no good to those around you if you are not good to yourself!
In Peace and Struggle.
CRay
SSDWLC's 8th Newsletter
BBBBBBBUUUUUUURRRRRRRR!!!!!!!!! It is indeed cold in the city of Houston today! Hopefully everyone is staying warm (I know it's not too cold where you are Jess... pray for us!).
I want to first start by recognizing the fact that today is my brother's 34 birthday! Man... we are getting old I still remember when we were children running the mean streets of DeSoto! LOL!
Let's see... I'm still on my cycle and dealing with this water weight. It's all good though! I will give myself a few more days to slim down... it's the same thing every month... I am getting use to it. I did cardio and took a yoga class last night. I must admit it refreshed me quite a bit. After almost 24 hours of being an angel, Caleb snapped (right before yoga)... ya'll were about to read about me in the paper today, but I forced myself to get my "zen" on... good thing I didn't get my "Gin" (my mother) on 'cause he would have gotten knocked out!
All is well with the world and I am at peace. The work out was a tad 'laxed yesterday, but I plan to hit it hard today. We'll see how things work out!
I would like to welcome a dear "old" friend of mine, Crystal, to the circle! Yes ladies (Jana, Mone and Kesia) Crystal is still alive and she just gave birth to baby number 2, Adam, three weeks ago on Dec. 22nd. Crystal wants to lose 20 pounds, so I told her about our support group, and she decided to join in. WELCOME CRYSTAL!!!!!!!!!!!!!!!!!! I will bombard you with all of the emails you have missed so you can catch up!
CRay's Tip of the Day!
Bask in (and appreciate) the Moment! Often times we (women) tend to get too wrapped up in thoughts of the future. A lot of us have spent time in a living hell, hoping that tomorrow would be better. Let's think about this... if today, yesterday and the day before were horrible, how do you expect tomorrow to magically be great? Not realistic huh?
Appreciate the present... take everyday as it comes and enjoy it. If we spent more time making the present AWESOME a great future is inevitable! Am I making any sense? Stop worrying about the relationship, job and kids. Make the best out of all those situations and remember you have to be your best to make your situation the best!
Stop making excuses for why you aren't living the best life possible, and (in the words of Nike) JUST DO IT!
In Peace and Struggle.
CRay
I want to first start by recognizing the fact that today is my brother's 34 birthday! Man... we are getting old I still remember when we were children running the mean streets of DeSoto! LOL!
Let's see... I'm still on my cycle and dealing with this water weight. It's all good though! I will give myself a few more days to slim down... it's the same thing every month... I am getting use to it. I did cardio and took a yoga class last night. I must admit it refreshed me quite a bit. After almost 24 hours of being an angel, Caleb snapped (right before yoga)... ya'll were about to read about me in the paper today, but I forced myself to get my "zen" on... good thing I didn't get my "Gin" (my mother) on 'cause he would have gotten knocked out!
All is well with the world and I am at peace. The work out was a tad 'laxed yesterday, but I plan to hit it hard today. We'll see how things work out!
I would like to welcome a dear "old" friend of mine, Crystal, to the circle! Yes ladies (Jana, Mone and Kesia) Crystal is still alive and she just gave birth to baby number 2, Adam, three weeks ago on Dec. 22nd. Crystal wants to lose 20 pounds, so I told her about our support group, and she decided to join in. WELCOME CRYSTAL!!!!!!!!!!!!!!!!!! I will bombard you with all of the emails you have missed so you can catch up!
CRay's Tip of the Day!
Bask in (and appreciate) the Moment! Often times we (women) tend to get too wrapped up in thoughts of the future. A lot of us have spent time in a living hell, hoping that tomorrow would be better. Let's think about this... if today, yesterday and the day before were horrible, how do you expect tomorrow to magically be great? Not realistic huh?
Appreciate the present... take everyday as it comes and enjoy it. If we spent more time making the present AWESOME a great future is inevitable! Am I making any sense? Stop worrying about the relationship, job and kids. Make the best out of all those situations and remember you have to be your best to make your situation the best!
Stop making excuses for why you aren't living the best life possible, and (in the words of Nike) JUST DO IT!
In Peace and Struggle.
CRay
SSDWLC's 7th Newsletter
Good Morning Ladies!
A BIG THANK YOU to Jana for holding down the fort this weekend! I tend to get my relaxation on and I am not near a computer most weekends. I appreciate all of the healthy tips you are sharing with the group. If anyone one else feels like sharing please do... we are a team!
I must say this weekend was AWESOME... I caught some live music and hung out with a dear friend on Friday... Saturday I had an AMAZING dinner with another dear friend and took in a movie. Sunday I went to church and spent the remainder of the day relaxing.
I am in the midst of my cycle, so I know I have put on some water weight. Ah well... my eating is on point and I was down to 136 on Saturday! Whew Hew! Not sure what that number is today, but I am living in the moment. Sometimes I sit back and think... I weighed 156 pounds only four months ago, I have lost weight and I am not even starving myself and I have put on tons of muscle... God is amazing!
I heard there was a work out party going on at LTF in Sugar Land on Saturday. How did it go (Jana and Mone)? I am so glad everyone is getting into the hang of this... ohhh... we are going to be so fine!
CRay's (Denise Austin) Tip of the Day!
Say ADIOS to unwanted Calories! Even though we are eating healthy, there will be a time when you are forced to grab a fast food meal. Don't fret, it is possible to do this, you just have to be smart about it. Take me for example... Caleb's school was having a function at Chick Fil A. I absolutely ADORE this place. I normally get a number 1 (fried chicken sandwich with a large order of waffle fries and a lemonade). I was literally sweating on this day, because I was so hungry, but I wasn't sure what to eat. So... I ordered the chicken salad sandwich and carrot/raisin salad (drank water). Remembering my "portions" rule, I only ate half of both. They made a tasty dinner the following night! Since I made one meal into two, it was a win in two ways; calories: 250 (instead of 500/ per meal) money: $2.68 (instead of $5.36/per meal). Isn't this AMAZING!
There are healthy options in fast food... just remember portion sizes (a HUGE deal) and follow some of these tips from Denise Austin...
Eat Right!
Find the Hidden Calories
Who doesn't love fast food? And if you're like me, you got really excited about the new "healthy" menus at the big chains. Keep in mind, though, that these "healthy" foods can hide a lot of extra calories!
But don't worry — it's easy to tell the difference between the really good stuff and the health food impostors once you get the hang of it! Just use some common sense when ordering, and you'll be a fast-food pro in no time! Here are some tips to keep in mind:
Ordering a salad? Skip or limit the dressing! It can add hundreds of unwanted calories. And those croutons? Toss them!
Order chicken sandwiches without mayo or other fatty sauces.
Keep an eye on portion sizes. In many cases, a small cheeseburger might have fewer calories than an entrée-sized salad with dressing! Likewise, a deli sandwich is only a good alternative to a burger if it's a sensible size. If it's not, consider splitting one with a friend, or take half home for later!
Always go for grilled chicken rather than fried or breaded. That little detail can save you 100 calories.
Avoid cheese on burritos, tacos, and baked potatoes
In Peace and Struggle.
CRay
A BIG THANK YOU to Jana for holding down the fort this weekend! I tend to get my relaxation on and I am not near a computer most weekends. I appreciate all of the healthy tips you are sharing with the group. If anyone one else feels like sharing please do... we are a team!
I must say this weekend was AWESOME... I caught some live music and hung out with a dear friend on Friday... Saturday I had an AMAZING dinner with another dear friend and took in a movie. Sunday I went to church and spent the remainder of the day relaxing.
I am in the midst of my cycle, so I know I have put on some water weight. Ah well... my eating is on point and I was down to 136 on Saturday! Whew Hew! Not sure what that number is today, but I am living in the moment. Sometimes I sit back and think... I weighed 156 pounds only four months ago, I have lost weight and I am not even starving myself and I have put on tons of muscle... God is amazing!
I heard there was a work out party going on at LTF in Sugar Land on Saturday. How did it go (Jana and Mone)? I am so glad everyone is getting into the hang of this... ohhh... we are going to be so fine!
CRay's (Denise Austin) Tip of the Day!
Say ADIOS to unwanted Calories! Even though we are eating healthy, there will be a time when you are forced to grab a fast food meal. Don't fret, it is possible to do this, you just have to be smart about it. Take me for example... Caleb's school was having a function at Chick Fil A. I absolutely ADORE this place. I normally get a number 1 (fried chicken sandwich with a large order of waffle fries and a lemonade). I was literally sweating on this day, because I was so hungry, but I wasn't sure what to eat. So... I ordered the chicken salad sandwich and carrot/raisin salad (drank water). Remembering my "portions" rule, I only ate half of both. They made a tasty dinner the following night! Since I made one meal into two, it was a win in two ways; calories: 250 (instead of 500/ per meal) money: $2.68 (instead of $5.36/per meal). Isn't this AMAZING!
There are healthy options in fast food... just remember portion sizes (a HUGE deal) and follow some of these tips from Denise Austin...
Eat Right!
Find the Hidden Calories
Who doesn't love fast food? And if you're like me, you got really excited about the new "healthy" menus at the big chains. Keep in mind, though, that these "healthy" foods can hide a lot of extra calories!
But don't worry — it's easy to tell the difference between the really good stuff and the health food impostors once you get the hang of it! Just use some common sense when ordering, and you'll be a fast-food pro in no time! Here are some tips to keep in mind:
Ordering a salad? Skip or limit the dressing! It can add hundreds of unwanted calories. And those croutons? Toss them!
Order chicken sandwiches without mayo or other fatty sauces.
Keep an eye on portion sizes. In many cases, a small cheeseburger might have fewer calories than an entrée-sized salad with dressing! Likewise, a deli sandwich is only a good alternative to a burger if it's a sensible size. If it's not, consider splitting one with a friend, or take half home for later!
Always go for grilled chicken rather than fried or breaded. That little detail can save you 100 calories.
Avoid cheese on burritos, tacos, and baked potatoes
In Peace and Struggle.
CRay
Grocery Shopping
Hey ladies...just wanted to share some helpful info. I'm one of these folks that just buys stuff at the grocery store...cabinets are full, I'm not eating half of the food I purchased and still buy more. Not necessarily bad/junk foods, just things I was in the mood for while grocery shopping. I did something DIFFERENT this time....I let my cupboards get bare!
Then I decided I wanted to fill it with healthy, nutritious foods. I don't know a lot about nutrition so I went to sites like www.prevention.com and I looked at Lifetime Fitness' magazine, Experience Life. Now some of these articles are unbelievably longwinded novels. It's just wayyyyy too much info to swallow, but I found this cool article...
http://www.experiencelifemag.com/issues/january-february-2009/healthy-eating/how-healthy-people-shop.html
The one great thing I took from this was ingredients to avoid:
Dirty Dozen Kathie Swift, MS, RD, nutrition director at the UltraWellness Center in Lenox, Mass., reads the ingredient lists on all the packaged foods she buys. If she sees any of the following, it stays on the shelf.
Hydrogenated or partially hydrogenated oils
High-fructose corn syrup
Artificial colorings
Artificial sweeteners such as aspartame, sucralose and saccharin
BHA or BHT
Monosodium glutamate
Hydrolyzed vegetable protein or autolyzed yeast extract
Potassium bromate
Propyl gallate
Sulfites
Sodium nitrate
Sodium benzoate or benzoic acid
It was fun to look at the ingredients, give up some things and try some new products. I encourage you to try the same. You'll be amazed at how much junk is in our everyday foods.
I also utilized this information as well:
Fats That Heal, Fats That KillMost of us could use more of these:
Cold processed, organic oils derived from flaxseed, sunflower, safflower, hemp, sesame, evening primrose and olive (look for dark bottles and store them in the fridge; also be sure to read the labels and get those omega-3 and omega-6s in proper 2-to-1 ratios).
Dark, leafy greens (spinach, kale, chard, arugula).
Fats found in raw fruits, vegetables or nuts (including raw nut butters, avocados, etc.).
Cold-water fish (uncooked or very lightly cooked is best).
And less of these:
Animal fats, tropical oils (palm, coconut, etc.), dairy and other saturated fats.
Unrefridgerated supermarket oils that come in clear bottles or plastic jugs (most cold-pressed organic oils are okay; olive oil is usually your best bet for cooking).
Trans-fatty acids (present in hydrogenated or partially hydrogenated oils, many prepared, fast and packaged foods, fried foods, most margarines).
Sautéed and grilled meats (steaming or baking is better for you — bummer, huh?)
HAPPY SHOPPING!
Jana
Then I decided I wanted to fill it with healthy, nutritious foods. I don't know a lot about nutrition so I went to sites like www.prevention.com and I looked at Lifetime Fitness' magazine, Experience Life. Now some of these articles are unbelievably longwinded novels. It's just wayyyyy too much info to swallow, but I found this cool article...
http://www.experiencelifemag.com/issues/january-february-2009/healthy-eating/how-healthy-people-shop.html
The one great thing I took from this was ingredients to avoid:
Dirty Dozen Kathie Swift, MS, RD, nutrition director at the UltraWellness Center in Lenox, Mass., reads the ingredient lists on all the packaged foods she buys. If she sees any of the following, it stays on the shelf.
Hydrogenated or partially hydrogenated oils
High-fructose corn syrup
Artificial colorings
Artificial sweeteners such as aspartame, sucralose and saccharin
BHA or BHT
Monosodium glutamate
Hydrolyzed vegetable protein or autolyzed yeast extract
Potassium bromate
Propyl gallate
Sulfites
Sodium nitrate
Sodium benzoate or benzoic acid
It was fun to look at the ingredients, give up some things and try some new products. I encourage you to try the same. You'll be amazed at how much junk is in our everyday foods.
I also utilized this information as well:
Fats That Heal, Fats That KillMost of us could use more of these:
Cold processed, organic oils derived from flaxseed, sunflower, safflower, hemp, sesame, evening primrose and olive (look for dark bottles and store them in the fridge; also be sure to read the labels and get those omega-3 and omega-6s in proper 2-to-1 ratios).
Dark, leafy greens (spinach, kale, chard, arugula).
Fats found in raw fruits, vegetables or nuts (including raw nut butters, avocados, etc.).
Cold-water fish (uncooked or very lightly cooked is best).
And less of these:
Animal fats, tropical oils (palm, coconut, etc.), dairy and other saturated fats.
Unrefridgerated supermarket oils that come in clear bottles or plastic jugs (most cold-pressed organic oils are okay; olive oil is usually your best bet for cooking).
Trans-fatty acids (present in hydrogenated or partially hydrogenated oils, many prepared, fast and packaged foods, fried foods, most margarines).
Sautéed and grilled meats (steaming or baking is better for you — bummer, huh?)
HAPPY SHOPPING!
Jana
SSDWLC's 6th Newsletter aka "The TAKEOVER!"
Good morning sisters-in-weight-loss! I have officially taken over the newsletter! Ok..not really, but wanted to share something with you.
How would you describe your appearance? Is what you see in the mirror an illusion? Is what's in your mind REALLY the size of your behind? I'll share a little background about my body style/image/weight loss journey.
I've pretty much always been a pretty petite framed person....always top heavy though...why am I the only 9 year old on the playground with breasts? In high school, I was about a size 4-6. The largest I ever was - was a size 10..the freshman 15 turned into about 20-25 (with the help of late night muffins, whole milk, chicken parmesean sandwiches and fries about 2-3x per week, rare workouts and the evil Depo shot). I was slightly depressed freshman year.
I completely rectified that...I moved to another city...had no car and had to rely on riding the train and walking to my destinations..plus the city had lots of hills...LOVED IT! I went from a size 10...dun..dun.dun..to a size 2. I LOVED IT...although I think I looked hungry & po. I did it in the most non-traditional way. I NEVER WENT TO THE GYM. I did this all by utilizing my environment and dancing like crazy whenever I had a chance!
I maintained about a size 6..UNTIL..the baby! I rocked a size 12 for so long after Ryan's birth. I weighed 138 when I got pregnant (which is about 10 lbs overweight for me)...168 at his birth..and I don't think I lost a single pounds for about 14-15 months. I'm like goooolllly..he weighed 6lbs/5oz.
I finally got a trainer and braces...and lost 25 pounds. The braces were wonderful..It hurt to eat..smoothies and soup were my friend!
So now a size 8 (143 lbs)..I want my 6! Excuse me to be long-winded, let me get back to the original question.
What do you see when you look in the mirror? I encourage you to look at yourself..in your birthday suit...and with different outfits on. I like watching "What not to wear" because they emphasize the image you're giving to the world daily. I work in corporate tax, so I must be professional EVERYDAY...what's casual Friday? I strive to be "client-ready!!"
I work with a caucasian female with some "sista" hips. I go on and on about my weight sometimes at work and the other day she said "Jana, I think the way you see yourself and how others see you is completely different."
So, today I will be amongst friends and family at a Lifetime Fitness Open House (Yay, Courtney) working out and enjoying each other's company. I plan to ask them how they perceive my body/style. Again, I'm doing this with people I trust and I'm open to hear their critiques. You might say "To hell with what other people think", but I encourage you to just try it as an exercise.
THE BIGGEST THING EVER: Ladies, please get a bra fitting. I encourage you to go somewhere like "The Bra Specialist" or an exclusive store, not Victoria's Secret or JCPenney (Everytime I go there, they get it wrong). The difference is knowledgeand breasts on your knees or your neck.) The bras are a bit more expensive, probably $35 - $60, but it's worth it. I am a 32DDD, per the Bra Specialist a few months ago. I purchased one bra from there so I could get an accurate size and then went to Marshall's later. I went to JCP the other day. The woman said I was a 36C. It is NO WAY my chi-chi's are fitting into a C.
Excuse my novel..I really don't have a chance to respond while at work!
Know that when you look in the mirror...it's a beautiful woman staring back at you - full of love, positive energy and potential to be anything and to accomplish anything she desires. There is power in your thoughts and in the tongue! Uplift yourself and your breasts today! LOL
Jana
How would you describe your appearance? Is what you see in the mirror an illusion? Is what's in your mind REALLY the size of your behind? I'll share a little background about my body style/image/weight loss journey.
I've pretty much always been a pretty petite framed person....always top heavy though...why am I the only 9 year old on the playground with breasts? In high school, I was about a size 4-6. The largest I ever was - was a size 10..the freshman 15 turned into about 20-25 (with the help of late night muffins, whole milk, chicken parmesean sandwiches and fries about 2-3x per week, rare workouts and the evil Depo shot). I was slightly depressed freshman year.
I completely rectified that...I moved to another city...had no car and had to rely on riding the train and walking to my destinations..plus the city had lots of hills...LOVED IT! I went from a size 10...dun..dun.dun..to a size 2. I LOVED IT...although I think I looked hungry & po. I did it in the most non-traditional way. I NEVER WENT TO THE GYM. I did this all by utilizing my environment and dancing like crazy whenever I had a chance!
I maintained about a size 6..UNTIL..the baby! I rocked a size 12 for so long after Ryan's birth. I weighed 138 when I got pregnant (which is about 10 lbs overweight for me)...168 at his birth..and I don't think I lost a single pounds for about 14-15 months. I'm like goooolllly..he weighed 6lbs/5oz.
I finally got a trainer and braces...and lost 25 pounds. The braces were wonderful..It hurt to eat..smoothies and soup were my friend!
So now a size 8 (143 lbs)..I want my 6! Excuse me to be long-winded, let me get back to the original question.
What do you see when you look in the mirror? I encourage you to look at yourself..in your birthday suit...and with different outfits on. I like watching "What not to wear" because they emphasize the image you're giving to the world daily. I work in corporate tax, so I must be professional EVERYDAY...what's casual Friday? I strive to be "client-ready!!"
I work with a caucasian female with some "sista" hips. I go on and on about my weight sometimes at work and the other day she said "Jana, I think the way you see yourself and how others see you is completely different."
So, today I will be amongst friends and family at a Lifetime Fitness Open House (Yay, Courtney) working out and enjoying each other's company. I plan to ask them how they perceive my body/style. Again, I'm doing this with people I trust and I'm open to hear their critiques. You might say "To hell with what other people think", but I encourage you to just try it as an exercise.
THE BIGGEST THING EVER: Ladies, please get a bra fitting. I encourage you to go somewhere like "The Bra Specialist" or an exclusive store, not Victoria's Secret or JCPenney (Everytime I go there, they get it wrong). The difference is knowledgeand breasts on your knees or your neck.) The bras are a bit more expensive, probably $35 - $60, but it's worth it. I am a 32DDD, per the Bra Specialist a few months ago. I purchased one bra from there so I could get an accurate size and then went to Marshall's later. I went to JCP the other day. The woman said I was a 36C. It is NO WAY my chi-chi's are fitting into a C.
Excuse my novel..I really don't have a chance to respond while at work!
Know that when you look in the mirror...it's a beautiful woman staring back at you - full of love, positive energy and potential to be anything and to accomplish anything she desires. There is power in your thoughts and in the tongue! Uplift yourself and your breasts today! LOL
Jana
SSDWLC's 5th Newsletter
LADIES!!!!
Good morning to you... Good morning to you... Good morning dear friends... Good morning to you!
I must say that yesterday was a fabulous day for me. I attended a Women's Ministry meeting and Bible Study. God is indeed good and I am elated that He guided my path to His house of praise on yesterday.
I am excited to say that I lost two pounds (after gaining one initially, I lost two total). That puts me at 136... six more pounds and three weeks to go. I can do this! It is totally achievable. I am excited to announce that I am teaching a Soul Grooves (Strip Tease Aerobics) class at the gym tomorrow morning and I am indeed pumped! It has been about a year since I taught.
As for you ladies... how are things? Miss Mone just got her stationary bike earlier in the week... how are things going Nay Nay? I have been in contact with most of you, but I would love to know how each of you are doing reaching your goals.
Come on ladies! We can do this. It won't be easy, but it is worth it!
Courtney's Tip for the Day!
Get Movin'! Cardio... cardio... cardio! Along with eating right (85% in weight loss) the proper cardio is important in burning fat. Cardio is any activity that gets your heart rate up. This could mean running outside... getting on a treadmill...bike....stair climber...eliptical... anything that is going to get your heart rate up.
For first timers who don't have a gym membership... get a Tae Bo DVD or another workout series that you can do all in the comfort of your home.
Shedding the weight is the cake (great!), but toning up is the icing!
Let's Get It!
In Peace and Struggle.
CRay
Good morning to you... Good morning to you... Good morning dear friends... Good morning to you!
I must say that yesterday was a fabulous day for me. I attended a Women's Ministry meeting and Bible Study. God is indeed good and I am elated that He guided my path to His house of praise on yesterday.
I am excited to say that I lost two pounds (after gaining one initially, I lost two total). That puts me at 136... six more pounds and three weeks to go. I can do this! It is totally achievable. I am excited to announce that I am teaching a Soul Grooves (Strip Tease Aerobics) class at the gym tomorrow morning and I am indeed pumped! It has been about a year since I taught.
As for you ladies... how are things? Miss Mone just got her stationary bike earlier in the week... how are things going Nay Nay? I have been in contact with most of you, but I would love to know how each of you are doing reaching your goals.
Come on ladies! We can do this. It won't be easy, but it is worth it!
Courtney's Tip for the Day!
Get Movin'! Cardio... cardio... cardio! Along with eating right (85% in weight loss) the proper cardio is important in burning fat. Cardio is any activity that gets your heart rate up. This could mean running outside... getting on a treadmill...bike....stair climber...eliptical... anything that is going to get your heart rate up.
For first timers who don't have a gym membership... get a Tae Bo DVD or another workout series that you can do all in the comfort of your home.
Shedding the weight is the cake (great!), but toning up is the icing!
Let's Get It!
In Peace and Struggle.
CRay
SSDWLC's 4th Newsletter
Good Morning!
Ladies... Ladies... Ladies... today has started pretty well thus far. It probably had a lot to do with the way I ended yesterday.
After a strenuous cardio workout and a relaxing yoga class I ran home (8:15pm) and the multitasking began. I got Caleb ready for bed (brushing teeth-washing face-pottying-bedtime story and prayers, as I had gave him dinner, a bath and he had completed his homework prior to going back to the gym), I then made me a small salad, watched a little junk tv, washed-dried clothes, ironed Caleb's uniform, made his lunch and... RAN MY BUBBLE BATH!
After all the multitasking I was doing, I deserved just what I got. I ran a super warm bath full of bubbles, turned on 102.1, lit a candle bath side and grabbed a book. I soaked for about 30 minutes, while listening to Rudy V's smooth voice and snuggling with my book. Shortly after I took a bath and did the other necessary preparations for bed.
It felt so good!
Ladies... I challenge each of you to take time at least once a week for a long soothing bubble bath. Get you a candle and lock the door... you'll be glad you did!
As for me... my eating is the same... I actually gained a pound! I am not discouraged though... I am going to continue doing what I am doing... I will shed it and more real soon!
Courtney's Tip For the Day!
Get in tune with your SPIRITUALITY! This is of extreme importance for living the best life possible and accomplishing your goals. For faith is the substance of things hoped for and the evidence of things not seen! Your breakthrough starts with a thought... faith puts that thought into action. It is important to know that our God is with us every step of this journey and He will not leave or forsake us.
With Him all things are possible!
Set aside time to get closer to Him... study your bible... pray... anything that will bring you to His side. You will notice a change in your life IMMEDIATELY! There is nothing better than the peace that God gives you when you decide to take His hand and walk on His path! I am headed to bible study tonight... I am going to start making more time for God during the week... you should too!
In Peace and Struggle.
CRay
Ladies... Ladies... Ladies... today has started pretty well thus far. It probably had a lot to do with the way I ended yesterday.
After a strenuous cardio workout and a relaxing yoga class I ran home (8:15pm) and the multitasking began. I got Caleb ready for bed (brushing teeth-washing face-pottying-bedtime story and prayers, as I had gave him dinner, a bath and he had completed his homework prior to going back to the gym), I then made me a small salad, watched a little junk tv, washed-dried clothes, ironed Caleb's uniform, made his lunch and... RAN MY BUBBLE BATH!
After all the multitasking I was doing, I deserved just what I got. I ran a super warm bath full of bubbles, turned on 102.1, lit a candle bath side and grabbed a book. I soaked for about 30 minutes, while listening to Rudy V's smooth voice and snuggling with my book. Shortly after I took a bath and did the other necessary preparations for bed.
It felt so good!
Ladies... I challenge each of you to take time at least once a week for a long soothing bubble bath. Get you a candle and lock the door... you'll be glad you did!
As for me... my eating is the same... I actually gained a pound! I am not discouraged though... I am going to continue doing what I am doing... I will shed it and more real soon!
Courtney's Tip For the Day!
Get in tune with your SPIRITUALITY! This is of extreme importance for living the best life possible and accomplishing your goals. For faith is the substance of things hoped for and the evidence of things not seen! Your breakthrough starts with a thought... faith puts that thought into action. It is important to know that our God is with us every step of this journey and He will not leave or forsake us.
With Him all things are possible!
Set aside time to get closer to Him... study your bible... pray... anything that will bring you to His side. You will notice a change in your life IMMEDIATELY! There is nothing better than the peace that God gives you when you decide to take His hand and walk on His path! I am headed to bible study tonight... I am going to start making more time for God during the week... you should too!
In Peace and Struggle.
CRay
SSDWLC's 3rd Newsletter
Ladies...
What an amazing day this day is turning out to be. It started out (for me) with a cry (literally) out to the Lord to reveal some things to me. Lets just say, He is AMAZING! I am so glad that everyone is amped and ready to make this year a WONDROUS one. We can and will meet all of our goals!
Jana- Girl... you do what you have to do with your "one last time self" (smile). You will start your trek when you are ready... that is the only way you will be successful. We have to make it up in our minds that we can do this... and then we will. Much Blessings Lady!
EVERYONE! I have a challenge for you... let's collectively look at our bodies and food differently. Lets view our bodies as vessels that can only function properly with the right nutrition, excercise and occasional (moderate) treats. Please know that it is ok to reward yourself at certain times. Our bodies need it. It is the excess that hurts us.
Take myself for example. I have completely changed my eating habits, but I do reward myself once weekly (most of you have met me at Happy Hour ;o). I is so important to reward yourself and then head back to your journey. Your treat shouldn't be thought of as a norm... it should be thought of as a reward.
Guess what my BDay present to myself will be?
A 5 piece order of chicken tenders with a LARGE order of seasoned curly fries and a medium vanilla shake from Jack 'n the Box! I have waited 4 months for this! Then I will emerge myself on to a treadmill for 10 consecutive days!
CRay's (and Denise Austin's) Tip Of Today...
Rethink your Habits! It is important to understand how to create good habits and change old ones. Just because you have been doing something for a long time doesn't mean it is the best thing for you... try changing things up. This is what Denise had to say...
Rethink Your Habits One Step at a Time!
I am a big believer in the power of small victories! The best way to get healthier and more fit is to take baby steps, and open the door to good habits a few at a time.
When you try to overhaul your entire lifestyle overnight, it's easy to burn out. But when you start with one small change and put your energy into making it a habit, the chances are a lot better that it will stick! Did you know that it takes about three weeks to change a habit? If you can take a small, achievable step and make it a regular part of your life for three weeks, you should be able to stick to it permanently.
If you're feeling a bit overwhelmed by the number of changes you want to make in your life, or if you're not sure how to get started, try this: Make a list of the changes you'd like to make, big and small. Include anything you can think of. Now go over the list and pick out one change to start with. Make it something that you feel is achievable at this stage of your life. For example, you may not be able to make over your entire diet, but maybe you can fit in one more vegetable each day in place of a less healthy food. Or you may not have time to join an aerobics class, but maybe you can start taking a walk most nights after dinner. Pick something you think you can accomplish, and put your energy into making it happen! You'll be so happy when you can check this item off of your list.
Once you feel confident that you've accomplished this small change, add another item from your list to your efforts. And don't forget to keep track of the changes you've already made! Nothing is more inspiring than knowing that you can and have accomplished changes in your life. Be proud along this journey!
In Peace and Struggle.
CRay
SSDWLC's 2nd Newsletter
Merry Christmas... Happy New Year and Happy (soon to be) Birthday to ME!!!!
It has been a couple off weeks since I wrote, because I took a couple weeks off from work and that is where I grab a few seconds during break to email you all. I missed each of you terribly, but I have caught up with each of you in some form or fashion (minus my dear Kim!).
I must say that I am doing pretty good. I am not as OCD about what I eat, and have managed to maintain my weight of 137 for the last couple of weeks. I am going to get back into my rigorous process in the next few weeks, because I do want to lose seven pounds prior to my birthday (Jan. 27th). It has been a goal of mine and I am going to stick to it.
This year is going to be AMAZING for me! I can just feel it... I have been so focused on myself physically, it is time for me to step up my spiritual game! God has put me in such a position in the last couple of weeks, that I have no choice but to trust in Him. I am doing that, and I plan to fast for the whole month of February. I will give each of you the details of the fast as soon as I work it out in my mind.
I don't necessarily believe in New Year's Resolutions, but I do believe in changing your life, which begins with changing your heart. I am in the process of learning to love the way God loves, live the way God wants me to live and laugh every opportunity I get!
I would like to welcome my cousin Jessica to our circle of support and re-welcome the ladies that the started this journey with us and a few new ones. I will start sending the emails out to everyone... if you do not want to receive emails please contact me. I do pray that God will enable us to be blessings in some way to each other.
CRay's Tip of the Day...
REFLECT! This is a New Year and everyone is "resolving" to do things much better than in '08. While this is important, it is also important that we take time to remember where we came from and what we came through. It is important that we take time to reflect on our past every now and again so that we know why our future is so important!
We will get there!
Soon!
In Peace and Struggle.
CRay
It has been a couple off weeks since I wrote, because I took a couple weeks off from work and that is where I grab a few seconds during break to email you all. I missed each of you terribly, but I have caught up with each of you in some form or fashion (minus my dear Kim!).
I must say that I am doing pretty good. I am not as OCD about what I eat, and have managed to maintain my weight of 137 for the last couple of weeks. I am going to get back into my rigorous process in the next few weeks, because I do want to lose seven pounds prior to my birthday (Jan. 27th). It has been a goal of mine and I am going to stick to it.
This year is going to be AMAZING for me! I can just feel it... I have been so focused on myself physically, it is time for me to step up my spiritual game! God has put me in such a position in the last couple of weeks, that I have no choice but to trust in Him. I am doing that, and I plan to fast for the whole month of February. I will give each of you the details of the fast as soon as I work it out in my mind.
I don't necessarily believe in New Year's Resolutions, but I do believe in changing your life, which begins with changing your heart. I am in the process of learning to love the way God loves, live the way God wants me to live and laugh every opportunity I get!
I would like to welcome my cousin Jessica to our circle of support and re-welcome the ladies that the started this journey with us and a few new ones. I will start sending the emails out to everyone... if you do not want to receive emails please contact me. I do pray that God will enable us to be blessings in some way to each other.
CRay's Tip of the Day...
REFLECT! This is a New Year and everyone is "resolving" to do things much better than in '08. While this is important, it is also important that we take time to remember where we came from and what we came through. It is important that we take time to reflect on our past every now and again so that we know why our future is so important!
We will get there!
Soon!
In Peace and Struggle.
CRay
SSDWLC's 1st Newsletter and Weight Loss Plan
Hello Family and Friends! Each of you have inquired about (or I volunteered) information concerning my recent quest to shed 20 lbs. So far I am down 12 and EXTREMELY EXCITED! I wanted to start a support group (via email and phone) with those of you that would like to begin the journey as well. It won't be easy, but we can definitely do this together. I have "copied and pasted" a copy of my plan... please email me if you are interested and I will continue to email updates on recipes and recent weight loss. I will also schedule group work outs and "delectable delight days" were we will get together and cook up new healthy recipes...
Will you join the...
Super Sexy Slim Down Challenge!!!
As I embark on my journey to a healthier body, mind and spirit, I have developed a way to aid me to my destination (I will write about the physical part now). The formula to loose weight includes good nutrition plus exercise; often times the exercise is the easy part. Many are then faced with the question, “What will I eat?” About two months ago I was faced with that same question…
Here’s my answer…
Please note that you should have at least one hour of physical activity three to four times a week. Cardio (any activity that gets your heart pumping) is the perfect place to start.
The meal plan below is a sample of what I have done (it has aided me in loosing over 12 lbs. in a one and a half month period). Please fill free to substitute your own meal replacement (I chose Slim Fast… do what works best for you). Also know that your “one meal” a day does not have to be dinner… pick the best time for you and supplement during the other two meal times.
DRINK PLENTY OF WATER (Try at least a GALLON A Day)
Breakfast: 1 Slim Fast Shake (ready to drink)
Snack1: 1 cup of fat free yogurt
Snack2: Raw Veggies (Baby Carrots/Celery)
WORKOUT- I usually work out for an hour combining cardio and weight training
Lunch: 1 Protein Shake (I use Mix1)
Snack3: A Rice Cake/A Few Yogurt Covered Pretzels/Fruit (I pick one to snack on)
Dinner: A Sensible Meal (ex. Soup/Salad/Baked Fish/Chicken and a Veggie)
Snack 4: Jello/Pretzels/Fruit (I pick one)
Super Sexy Slim Down Challenge!!!
As I embark on my journey to a healthier body, mind and spirit, I have developed a way to aid me to my destination (I will write about the physical part now). The formula to loose weight includes good nutrition plus exercise; often times the exercise is the easy part. Many are then faced with the question, “What will I eat?” About two months ago I was faced with that same question…
Here’s my answer…
Please note that you should have at least one hour of physical activity three to four times a week. Cardio (any activity that gets your heart pumping) is the perfect place to start.
The meal plan below is a sample of what I have done (it has aided me in loosing over 12 lbs. in a one and a half month period). Please fill free to substitute your own meal replacement (I chose Slim Fast… do what works best for you). Also know that your “one meal” a day does not have to be dinner… pick the best time for you and supplement during the other two meal times.
DRINK PLENTY OF WATER (Try at least a GALLON A Day)
Breakfast: 1 Slim Fast Shake (ready to drink)
Snack1: 1 cup of fat free yogurt
Snack2: Raw Veggies (Baby Carrots/Celery)
WORKOUT- I usually work out for an hour combining cardio and weight training
Lunch: 1 Protein Shake (I use Mix1)
Snack3: A Rice Cake/A Few Yogurt Covered Pretzels/Fruit (I pick one to snack on)
Dinner: A Sensible Meal (ex. Soup/Salad/Baked Fish/Chicken and a Veggie)
Snack 4: Jello/Pretzels/Fruit (I pick one)
SLEEP!
Please base the times between snacks solely on your hunger… only eat when your BODY (not mind) tells you to!
Note that this is the particular plan that I follow… I eat about four HEALTHY snacks a day, because I do get hungry and I dare not starve myself! As long as you make healthy choices about what you eat and how much, combined with exercise, you will see a difference in your body.
Healthy Weight Loss is about 2 to 3 pounds weekly.
Feel free to call or email me anytime for support… I am here! I will probably be calling/emailing you too!
Thanks for your time.
CRay
P.S.
Please encourage those you think would like to join this support group to check out this blog!
Please base the times between snacks solely on your hunger… only eat when your BODY (not mind) tells you to!
Note that this is the particular plan that I follow… I eat about four HEALTHY snacks a day, because I do get hungry and I dare not starve myself! As long as you make healthy choices about what you eat and how much, combined with exercise, you will see a difference in your body.
Healthy Weight Loss is about 2 to 3 pounds weekly.
Feel free to call or email me anytime for support… I am here! I will probably be calling/emailing you too!
Thanks for your time.
CRay
P.S.
Please encourage those you think would like to join this support group to check out this blog!
WELCOME LADIES!!!!!!!!!!!!!
LADIES!!!!
It has been about a month since I officially started SSDWLC, and I am proud to announce that we have 15 women that are actively involved! YYYYYAAAAAAYYYYYYYYYY!!! I typically send out emails daily on what's going on in my personal journey and a few tips to get you started on your day. I am pretty sure that your inbox has had enough!
Starting today I will post the Newsletter to this site. You can still feel free to email me any personal inquiries or concerns. I just want to make this easier for you all and for myself. I am so excited that God has used me (and you for me) to encourage each of you on your journey!
We will make it to the mountain top. I will use the next few posts to recap our journey, for those who are new.
Much Love and Baby Carrots!
cr
It has been about a month since I officially started SSDWLC, and I am proud to announce that we have 15 women that are actively involved! YYYYYAAAAAAYYYYYYYYYY!!! I typically send out emails daily on what's going on in my personal journey and a few tips to get you started on your day. I am pretty sure that your inbox has had enough!
Starting today I will post the Newsletter to this site. You can still feel free to email me any personal inquiries or concerns. I just want to make this easier for you all and for myself. I am so excited that God has used me (and you for me) to encourage each of you on your journey!
We will make it to the mountain top. I will use the next few posts to recap our journey, for those who are new.
Much Love and Baby Carrots!
cr
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