Compassion – A powerful resource to transform your life

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNRbOC7wUQ67qkclfDX4gAAtMk7TbnKqI_G7xgTZgDv2bQehNQonXmJR15o1G6t0HURgaZNgcjnaQM-ZkWD5frTrZlUOtXUihZWMVZcF5C08GYpGB9_fwJsxYTdF5FLt9OPnUJSPq6J1Td/s1600/o-SELF-COMPASSION-facebook.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNRbOC7wUQ67qkclfDX4gAAtMk7TbnKqI_G7xgTZgDv2bQehNQonXmJR15o1G6t0HURgaZNgcjnaQM-ZkWD5frTrZlUOtXUihZWMVZcF5C08GYpGB9_fwJsxYTdF5FLt9OPnUJSPq6J1Td/s1600/o-SELF-COMPASSION-facebook.jpg" width="640" /></a></div> <div class="article-content-top" style="background-color: white; clear: both; font-family: Arial, helvetica, sans-serif; font-size: 14px; line-height: 20px; margin-top: 0px; padding-top: 0px;"> <br /> <div class="article-content-top" style="background-color: white; clear: both; font-family: Arial, helvetica, sans-serif; font-size: 14px; line-height: 20px; margin-top: 0px; padding-top: 0px;"> <br /></div> “Be Kind to Yourself: It’s Better for Your <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/diet" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: black; text-decoration: none;" title="Psychology Today looks at Diet">Diet</a>,” a 2011 <a href="http://www.psychologytoday.com/blog/thin-within/201104/be-kind-yourself-youll-eat-better-really" style="color: #236fb5; text-decoration: none;">article</a> told us — summarizing new work on self-compassion and weight loss. The idea that beating yourself up after overeating doesn’t help had gained attention. It turns out that being nicer to yourself, no matter how “good” or “bad” your eating, works better.</div> <div class="article-content-top" style="background-color: white; clear: both; font-family: Arial, helvetica, sans-serif; font-size: 14px; line-height: 20px; margin-top: 0px; padding-top: 0px;"> <br /> <br /> These ideas have spread via <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/social-networking" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Social Networking">Twitter</a>, women’s magazines and other channels. However, many an overeater still fears that greater self-compassion breeds less <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/self-control" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Self-Control">self-control</a>. Also, habits of mind — such as thinking in terms of “good” and “bad” eating in the first place — are hard to dislodge, even when you agree they’ve outlived their usefulness. They’re reinforced, too, by media promoting the idea that you can change your eating habits in a day, or lose 30 pounds in a monthBeing kinder to yourself leads more surely to habit change for several reasons.<br /> <br /> Habit change comes easier when you’re more relaxed. Helpful <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/motivation" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Motivation">motivation</a> and enthusiasm grow when you’re feeling <b><i>worthy and deserving</i></b>, not when you’re down on yourself. Also, change paradoxically happens more readily from a place of self-acceptance, as certain types of resistance quiet down. (This last idea has long guided Buddhist psychology, and it continues to prove helpful in all kinds of settings.)<br /> <br /> So perhaps you can see the sense in all this, yet you still hook into self-recrimination after an extra brownie or those fries you didn’t need. And now maybe you’re beating yourself up because you can’t even get this self-compassion thing right! Stop, and remind yourself that this habit, too, like those eating habits, will take time to grow and strengthen. Here are four key ideas for building the be-nicer-to-yourself stance.<br /> <br /> 1.) <b>Progress, Not Perfection.</b> This idea, long promoted by 12-step groups, says it all. You’re not going to break old behaviors, thinking habits, or emotional reactions overnight. Remember that even noticing what you’re doing, or trying to think differently, is a change in the right direction, even if the whole pattern hasn’t budged much. When you find yourself being harsh, remind yourself that it’s a process, not an all-at-once event.<br /> <br /> 2.) <b>Watch Your Words.</b> Here, again, are pieces of the pattern that won’t change all at once. These pieces comprise all the words and phrases that keep self-criticism in place. Try to catch yourself using terms like “I cheated” or “I’m a pig” — any negative terms that you wouldn’t use with a friend or with a child you were trying to support in making changes. Try to not say these words out loud. Notice when you think them. In time try to replace them with more supportive terms, like those you’d say to that friend or child — “maybe that wasn’t a great choice … but this is a hard thing … I’ll figure this out … I’ll keep going …”<br /> <br /> 3.) <b>What Happened?</b> Give yourself permission to see each lapse (episode when you do what you want to stop doing) as a place to examine “what happened.” What thoughts or emotions or situations or physical states made you vulnerable to doing something impulsive or self-sabotaging? What might have helped prevent it? What can you do to help protect or bolster yourself in the future? Approach this examination with as much neutrality as you can — again, as you would for a friend or child.<br /> <br /> 4.) <b>Small Choices Add Up.</b> Remember — and remind yourself often — that every choice you make in the new direction helps your body and <a class="pt-basics-link" href="http://www.psychologytoday.com/basics/neuroscience" style="border-bottom-color: rgb(153, 153, 153); border-bottom-style: dashed; border-bottom-width: 1px; color: #333333; text-decoration: none;" title="Psychology Today looks at Neuroscience">brain</a> to assimilate a new habit. You don’t necessarily have to change everything for positive change to be happening.<br /> <br /> <span style="color: #666666; font-size: 11px;">shared from psychologytoday.com published on June 20, 2014 by </span><a href="http://www.psychologytoday.com/experts/terese-weinstein-katz-phd" style="color: #666666; font-size: 11px; text-decoration: none;" title="View Bio">Terese Weinstein Katz, Ph.D.</a><span style="color: #666666; font-size: 11px;"> in </span><a href="http://www.psychologytoday.com/blog/thin-within" style="color: #666666; font-size: 11px; text-decoration: none;">Thin from Within</a></div> <script id="hiddenlpsubmitdiv" style="display: none;"></script><script>try{for(var lastpass_iter=0; lastpass_iter < document.forms.length; lastpass_iter++){ var lastpass_f = document.forms[lastpass_iter]; if(typeof(lastpass_f.lpsubmitorig2)=="undefined"){ lastpass_f.lpsubmitorig2 = lastpass_f.submit; lastpass_f.submit = function(){ var form=this; var customEvent = document.createEvent("Event"); customEvent.initEvent("lpCustomEvent", true, true); var d = document.getElementById("hiddenlpsubmitdiv"); if (d) {for(var i = 0; i < document.forms.length; i++){ if(document.forms[i]==form){ d.innerText=i; } } d.dispatchEvent(customEvent); }form.lpsubmitorig2(); } } }}catch(e){}</script>

attitude, compassion, good habits, health and fitness, how to lose weight, lifestyle, mental health, self-care, Weight loss

Compassion – A powerful resource to transform your life

“Be Kind to Yourself: It’s Better for Your  Diet ,” a 2011  article  told us — summarizing new work on self-compassion and weight loss...

Weight loss tips: Meal planning and prep

<span style="font-family: Neuton;"><span style="font-size: 26px;">Weight loss tips: Meal Planning and Prep</span></span><br /><div class="post-header" style="line-height: 1.6; margin: 0px 0px 1em;"> <div class="post-header-line-1"> </div> </div> <div class="post-body entry-content" id="post-body-3174246451423597105" style="position: relative; width: 736px;"> <div style="line-height: 1.4;"> <span style="font-family: Arial, Helvetica, sans-serif;">A BIG key to success is having a PLAN! Think about it....you wouldn't start your day, go on vacation or show up to a job interview without a plan, right? I used to eat on the go and grab food on the fly...guess where that got me? 20 lbs heavier and feeling pretty crappy about my body.</span></div> <div style="line-height: 1.4;"> <span style="font-family: Arial, Helvetica, sans-serif;"><br /><br /><br />So think of meal prep and packing your cooler as your PLAN for a HEALTHY BODY! Your biggest obstacle is going to be managing your time so that getting fit and healthy doesn't compete with the rest of your commitments, like taking care of the kids, hubby or spending time with friends!<br /><br /><br />Believe it or not, prioritizing and planning ahead with <i>actually </i> make life....dun dun dun...EASIER! Not to mention, it will set you up for success in the long term! It may seem trivial but I promise that its worth it! Having everything ready and packed will be less stressful than leaving your meal choices up to chance and heading to whatever take out joint is near by at mealtime! Helllooo muffin top!<br /><br /><br />TIPS: Schedule in time on the weekends to buy and prepare your food for the week! SO WORTH IT! A little time in the store and kitchen on Sunday means for the rest of the week you can JUST GRAB AND GO!<br />***This took me a good 2-3 months to really get a routine down. I actually HATED it at first- I was really resistant to change but once I saw the results...I was hooked!<br /><br /><br />If you are on the go a lot, pack Cook Free Snacks: raw almonds, protein powder, low-fat string cheese, chopped veggies, fruit, ezekiel bread, hummus etc. You can keep little ziplock baggies of almonds in your car so you ALWAYS have something to grab.<br /><br /><br class="Apple-interchange-newline" />GET YOURSELF A COOLER: 31 sells these amazing coolers that fit your snacks perfectly. I always take them with me! Always pack 1 extra snack than you really need! Pack it the night before and grab and go!!<br /><br /><br />Sometimes people will give me excuses about the cost of eating healthy. The fact of the matter is...I spend less money now than I did before when I was buying processed crap. I know it's not just in my head because I track my finances on Mint.com (the most amazing site ever).<br />But even if it did cost more, aren't you worth the investment?<br />NO EXCUSES!</span></div> <div> <div class="separator" style="clear: both; line-height: 1.4; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLwGwzqqWqvBgnGxcH58jGkXCjd6XkW5Yn1KDW-fkVq3qkolfWpuFI_I85W1j3tOI66CwZxdVlix0F4P2s55SrvNNr68Dz_k8qqM01ePdCUb63x9kR2btVWS23eugC8mCogMT9QNdNvoU/s1600/563814_10150645818308387_503358386_9356910_185367761_n.jpg" imageanchor="1" style="color: #7c1750; margin-left: 1em; margin-right: 1em; text-decoration: none;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLwGwzqqWqvBgnGxcH58jGkXCjd6XkW5Yn1KDW-fkVq3qkolfWpuFI_I85W1j3tOI66CwZxdVlix0F4P2s55SrvNNr68Dz_k8qqM01ePdCUb63x9kR2btVWS23eugC8mCogMT9QNdNvoU/s640/563814_10150645818308387_503358386_9356910_185367761_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px; position: relative;" width="456" /></span></a></div> <div style="line-height: 1.4;"> <span style="font-family: Arial, Helvetica, sans-serif;">Now to the nitty gritty...what should you eat? That's the key right there....EAT! If you starve yourself or even if you unknowingly are not consuming enough, you body will go into starvation mode and hang onto fat for dear life. It might sound counter-intuitive but you need to eat to lose!</span></div> <div> <div style="line-height: 1.4;"> <span style="font-family: Arial, Helvetica, sans-serif;"><img height="333" src="https://sphotos.xx.fbcdn.net/hphotos-ash3/548136_10151883907395137_1701152812_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px;" width="640" /></span><br /> <div style="text-align: center;"> <div style="text-align: -webkit-auto;"> <span style="font-family: Arial, Helvetica, sans-serif;">Calories are not all created equally. You cannot consume 1900 calories of ice cream and 1900 calories of chicken/rice/veggies and expect to get the same result. Your body needs all of the essential building blocks to keep you body functioning properly and give you energy!</span></div> <div style="text-align: -webkit-auto;"> <span style="font-family: Arial, Helvetica, sans-serif;">This meal plan is by far one of my absolute favorites. It's about 1900 calories, 210g of carbs, 216 g of protein. </span></div> <div style="text-align: -webkit-auto;"> <span style="font-family: Arial, Helvetica, sans-serif;">For me, it's a lot of food! Keeps me full, energized and actually satisfied!</span></div> </div> <div style="text-align: center;"> <b style="text-align: -webkit-auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></b></div> <div style="text-align: center;"> <span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: purple;"><b style="text-align: -webkit-auto;"><u>Meal 1</u></b><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">8 eggs whites</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">1 cup of oatmeal OR 2 slices of whole wheat toast</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">1 banana or small apple</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">Glass of Lemon Water (cleanses you naturally) </span><br style="text-align: -webkit-auto;" /><b style="text-align: -webkit-auto;"><br /><u>Meal 2</u></b><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">6 oz chicken</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">1 cup brown rice</span><br style="text-align: -webkit-auto;" /><b style="text-align: -webkit-auto;"><br /><u>Meal 3</u></b><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">6 oz chicken</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">1 sweet potato</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">Unlimited Green beans or spinach</span><br style="text-align: -webkit-auto;" /><br style="text-align: -webkit-auto;" /><b style="text-align: -webkit-auto;"><u>Meal 4 </u></b><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">Shakeology</span><br style="text-align: -webkit-auto;" /><br style="text-align: -webkit-auto;" /><b style="text-align: -webkit-auto;"><u>Meal 5</u></b><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">6 oz chicken</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">1/2 cup brown rice</span><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">Unlimited Greens</span><br style="text-align: -webkit-auto;" /><u><br style="text-align: -webkit-auto;" /><b style="text-align: -webkit-auto;">Meal 6</b></u><br style="text-align: -webkit-auto;" /><span style="text-align: -webkit-auto;">Casein Protein Shake</span></span><br /><span style="color: purple;"><span style="text-align: -webkit-auto;"><br /></span></span></span><br /> <div style="text-align: left;"> <span style="font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto;">Soooo I think I'm one of those freaks of nature that can eat the same thing everyday for weeks on end and be perfectly happy. I like the consistency of it and being able to have something I look forward to (I'm counting down until I get to have my Shakeology right now lol) but I get the desire for variety! </span></div> <div style="text-align: left;"> <span style="font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto;">I wanted to show ya'll that just because you are following a meal plan, it doesn't mean you can't spice it up!</span></div> <div style="text-align: left;"> <span style="font-family: Arial, Helvetica, sans-serif; text-align: -webkit-auto;">The most important thing to remember is to customize it to YOU! Your level of activity, tastes, and how your body reacts to certain foods might be totally different. LISTEN to your body and make adjustments as needed! And another side note: just because Im saying it's ok to change up the meal plan...does NOT mean you should start adding craziness like m&ms to your oatmeal. You know who you are! </span></div> </div> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody> <tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="640" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/421081_10150731877490971_2057777746_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="480" /></span></td></tr> <tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Go shopping! Stick to the outer edges of the store! Buy REAL food!</span></td></tr> </tbody></table> <div style="text-align: center;"> </div> <div style="text-align: center;"> <div style="text-align: -webkit-auto;"> <span style="font-family: Arial, Helvetica, sans-serif;">What I love most about being in a Beachbody Challenge group because it's a great way to stay accountable AND share ideas. Some of these pictures are from my friends in the group- but I just want to illustrate the variety and options you have!  </span></div> </div> <div style="text-align: center;"> <span style="text-align: -webkit-auto;"><b><u><span style="color: #a64d79; font-family: Arial, Helvetica, sans-serif;">MEAL 1 Varieties!</span></u></b></span></div> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody> <tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="300" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/483946_10151909536480137_1131146123_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="400" /></span></td></tr> <tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Cherries, Egg Whites & Spinach and Cinnamon Raisin Ezekiel Toast</span></td></tr> </tbody></table> <div style="text-align: center;"> <span style="font-family: Arial, Helvetica, sans-serif;"><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash3/543760_658037796916_9481679_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px;" width="298" /><span style="background-color: white;"> </span></span></div> <div style="text-align: center;"> </div> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody> <tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="300" src="https://sphotos.xx.fbcdn.net/hphotos-ash3/545050_10151901023055137_1918696336_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="400" /></span></td></tr> <tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">2 Slices Whole Wheat Toast, 1 Banana with cinnamon, Egg whites with Black Pepper</span></td></tr> </tbody></table> <div style="text-align: center;"> </div> <div style="text-align: center;"> </div> <span style="font-family: Arial, Helvetica, sans-serif;"><b></b><br /></span> <br /> <div style="text-align: center;"> <b><b><u><span style="color: #741b47; font-family: Arial, Helvetica, sans-serif;">MEAL 2, 3, 5 Varieties</span></u></b></b></div> <b><span style="font-family: Arial, Helvetica, sans-serif;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody> <tr><td><img height="300" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/s720x720/399417_10151910536045137_7262036_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="400" /></td></tr> <tr><td class="tr-caption" style="font-size: 13px;">Chicken, Brown Rice and Brocolli, Mushrooms, Red Peppers</td></tr> </tbody></table> </span></b><br /> <div style="text-align: center;"> </div> <b><span style="font-family: Arial, Helvetica, sans-serif;"> <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody> <tr><td><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash3/523676_10150700793873258_1859179627_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="297" /><br /> <b style="text-align: -webkit-auto;"></b><br /> <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody> <tr><td class="tr-caption" style="font-size: 13px;">Salmon with Lemon pepper Aparagus & Brocolli</td></tr> </tbody></table> <b style="text-align: -webkit-auto;"></b><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/426034_10150694645300971_1520961631_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px;" width="300" /></td></tr> <tr><td class="tr-caption" style="font-size: 13px;">Meal 3- Unlimited Veggies! Mix a little Balsamic, Oil and lemon for your own dressing!</td></tr> </tbody></table> </span></b><br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody> <tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash3/578221_566536066207_799936216_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="400" /></span></td></tr> <tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">From my girl Nikki,  <span style="color: #333333; line-height: 18px; text-align: left;">Baked Cajun Chicken with roasted garlic quinoa and zucchini and asparagus!!</span> </span></td></tr> </tbody></table> <div class="separator" style="clear: both; text-align: center;"> <img height="640" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/428010_3342891290818_737339687_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px;" width="360" /></div> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody> <tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/409511_10150499719216947_660524353_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="375" /></span></td></tr> <tr><td class="tr-caption" style="font-size: 13px;"><span style="color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 18px; text-align: left;">Salmon, asparagus, & vegan gluten-free couscous!</span></td></tr> </tbody></table> <div style="text-align: center;"> </div> <span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #333333; font-size: 13px; line-height: 18px;"></span><br /></span> <br /> <div style="text-align: center;"> <br /></div> <span style="color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"></span></div> <div class="separator" style="clear: both; line-height: 1.4; text-align: center;"> </div> <div> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="line-height: 1.4; margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody> <tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="640" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/388270_3082728146902_1896878527_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="360" /></span></td></tr> <tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #333333; line-height: 18px; text-align: left;">Baked Garlic & Herb Tilapia, Brown Rice, Steamed Broccoli & Carrots</span> </span></td></tr> </tbody></table> <div style="line-height: 1.4; text-align: center;"> </div> <div style="line-height: 1.4;"> <span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #333333; font-size: 13px; line-height: 18px;"></span><br /></span></div> <div style="line-height: 1.4; text-align: center;"> <span style="color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><span style="background-color: white;">L</span></span></div> <span style="color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"> </span> <div style="line-height: 1.4;"> </div> <div style="line-height: 1.4; text-align: center;"> </div> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="line-height: 1.4; margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody> <tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/430815_643208649646_241570200_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="328" /></span></td></tr> <tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Salmon Salad</span></td></tr> </tbody></table> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="line-height: 1.4; margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody> <tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="640" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/432132_643223080726_1181913331_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="476" /></span></td></tr> <tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Blackened Salmon with Veggies</span></td></tr> </tbody></table> <div style="line-height: 1.4; text-align: center;"> </div> <div style="line-height: 1.4; text-align: center;"> </div> <div style="line-height: 1.4; text-align: center;"> </div> <div style="line-height: 1.4; text-align: center;"> </div> <div style="line-height: 1.4;"> <span style="font-family: Arial, Helvetica, sans-serif;"><b><u></u></b><br /></span></div> <div style="line-height: 1.4; text-align: center;"> <b><u><b><u><span style="color: #741b47; font-family: Arial, Helvetica, sans-serif;">SNACK IDEAS</span></u></b></u></b></div> <div style="line-height: 1.4;"> <span style="font-family: Arial, Helvetica, sans-serif;"><b><u></u></b><br /></span></div> <div style="line-height: 1.4; text-align: center;"> <span style="font-family: Arial, Helvetica, sans-serif;"><img height="400" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/419872_10150727494990971_534899153_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px;" width="300" /></span></div> <div style="line-height: 1.4; text-align: center;"> <span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="line-height: 1.4; margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody> <tr><td><span style="font-family: Arial, Helvetica, sans-serif;"><img height="300" src="https://sphotos.xx.fbcdn.net/hphotos-ash4/396230_643216134646_2036285827_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; margin-left: auto; margin-right: auto; padding: 8px;" width="400" /></span></td></tr> <tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Rice Cakes with Natural Peanut Butter!</span></td></tr> </tbody></table> <div style="line-height: 1.4; text-align: center;"> </div> <div style="line-height: 1.4;"> <span style="font-family: Arial, Helvetica, sans-serif;"><b></b><br /></span></div> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="line-height: 1.4; margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody> <tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivsxAVzYSaA73aJoQ8JXAZiEzBZ09IKAOR9ZEV5DMz917ROpopegJUdlO7HLNHoGYpNe2zX_d0HIFLLs202rufe9uwTAstr799zV3I4nl3yaSPDa6Rs42VQFJfNGFTbHUbfS_qiPhfnGA/s1600/IMG_3741.JPG" imageanchor="1" style="color: #7c1750; margin-left: auto; margin-right: auto; text-decoration: none;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivsxAVzYSaA73aJoQ8JXAZiEzBZ09IKAOR9ZEV5DMz917ROpopegJUdlO7HLNHoGYpNe2zX_d0HIFLLs202rufe9uwTAstr799zV3I4nl3yaSPDa6Rs42VQFJfNGFTbHUbfS_qiPhfnGA/s400/IMG_3741.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px; position: relative;" width="400" /></span></a></td></tr> <tr><td class="tr-caption" style="font-size: 13px;"><span style="font-family: Arial, Helvetica, sans-serif;">Shakeology blended with Strawberries Mmmm!</span></td></tr> </tbody></table> <div style="line-height: 1.4;"> <b><span style="font-family: Arial, Helvetica, sans-serif;"><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 4px; position: relative; text-align: center;"><tbody> <tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDnlM7RyauTWQN5WD0LdumAkrkIxhAHBnTH_zHLGYyDImOyqKYzq3tE4pyqMSBeWuYcT4JvISvXhwmP6h9y50s60ys4tQuoaiy5AqwgZ9gyNkJ8HGcd565XJX4GZoUlBm05AjonyLUscI/s1600/IMG_3715.JPG" imageanchor="1" style="color: #7c1750; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDnlM7RyauTWQN5WD0LdumAkrkIxhAHBnTH_zHLGYyDImOyqKYzq3tE4pyqMSBeWuYcT4JvISvXhwmP6h9y50s60ys4tQuoaiy5AqwgZ9gyNkJ8HGcd565XJX4GZoUlBm05AjonyLUscI/s400/IMG_3715.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; background-color: white; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px; position: relative;" width="300" /></a></td></tr> <tr><td class="tr-caption" style="font-size: 13px;">Shakeology with PB2</td></tr> </tbody></table> </span></b></div> <div style="text-align: center;"> <div class="separator" style="clear: both; line-height: 1.4;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWqzxdUIDZpwqL_-jENP5ZePlukPOPTAequCXyXr541EaNjTHjrkOLzqNw3Izg0eLUa-TMGOYnGdo2iHY5vN_fYsUf8Pzl1mzvjraRrRet1MwxaY2cfkbbP7ZQJkn25q-wMNpDqF6HqEU/s1600/477622_361136503924806_281727785199012_944701_1469290943_o.jpg" imageanchor="1" style="color: #7c1750; 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Weight loss tips: Meal planning and prep

Weight loss tips: Meal Planning and Prep A BIG key to success is having a PLAN! Think about it....you wouldn't start your day, go ...