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Getting the Family On Board with Your New Diet!
Bolognese Sauce
Family Exercise with Fun and Games!
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  Issue # 33

April 2011


Vacations, camp preparation and the summer itch is amongst us. I can't think of a better time then now to revamp our menus and jump-start our healthful eating habits again. It is so important with all of the uncertainty and chaos in our world to really stay focused on our personal well being so we can be in a good place to help others.

It is often easier to sit and watch then to get up and act. If we can make the smallest difference in the name of humanity...each and every one of us, we can be a part of making a tremendous impact. This month, 10% of the proceeds from any new orders (that's right, yours) will be donated to the Japanese Red Cross.

Please contact us directly if you'd like to make a separate donation.

In health,


Monica Lynn
Nutritional expert and Founder of 5 Squares

easter bunny

Getting the Family On Board with Your New Diet!
Learn how to get your loved ones to support your diet -- and how to cope when they don't.

By Colette Bouchez
Published on WebMD Weight Loss Clinic-Feature
Reviewed by Kathleen M. Zelman, MPH, RD, LD

You're determined and steadfast in your decision to finally diet off those extra pounds.

But it's not two days into your new weight loss plan and your kids can't seem to stop munching mounds of potato chips in front of you, your spouse is leaving boxes of cookies open everywhere, and their dinnertime demands for gravy and mashed potatoes make it seem like a conspiracy is underfoot!

You may find yourself wondering "Why is it the minute I start a diet, everyone seems to say and do the wrong things?"

If this all sounds a little too familiar, take heart. While experts caution that most of this type of family behavior is innocent, they concede that getting others to jump on board a diet train isn't always easy.

"It can be very difficult, in fact, when only one member of the family is trying to change their eating habits and the rest of the family either doesn't have to, or really doesn't want to," says Linda Spangle, RN, author of 100 Days of Weight Loss, and a weight loss and nutrition counselor in Denver.

Hard, she says, but not impossible. Many experts agree that with a bit of forethought and some clever conversation, we can not only get our loved ones to support our diet efforts, but also help change everyone's eating habits for the better.

Where do you begin? Experts say it starts with knowing what you want.

While you may know exactly what kind of family behavior causes your diet to derail, Spangle says most of us are far less clear on what we really need in terms of support.

"Dieters will say to their family 'I want you to support me on my diet,' and the family member says 'OK, I will,'" says Spangle. "And then they are left on their own to guess how, and most of the time what they guess is wrong."

The end result: The dieter gets frustrated, even furious, and so does the other family member.

The solution, she says, is to stop and think about what you really want in terms of support, then take pen to paper and write your "Perfect World" list. This should consist of the optimum ways your family could lend you a hand, she says.

Be as specific as possible, Spangle tells WebMD. "Instead of just saying 'Be nicer to me,' or 'Help me,'' give specific ideas about what you would like them to do or not do," says Spangle.

So if you want them to eat dessert in another room, write that down; if you want them to make food a non-issue so your diet is never discussed, write that down, too.

Then, she says, share the list with your family.

Read more here 

Bolognese Sauce
bolognese sauce


8 ounces 95% lean ground beef
1/3 cup chopped onion
1 clove garlic, minced
1 can (8 ounces) tomato sauce
1/3 cup chopped carrot
1/4 cup water
2 tablespoons red wine
1 teaspoon Italian seasoning
1-1/2 cups hot cooked brown rice or brown rice pasta
Chopped fresh parsley


1. Brown beef, onion and garlic in medium saucepan over medium-high heat, approximately 6 to 8 minutes, stirring to break up meat. Drain fat.

2. Add tomato sauce, carrot, water, wine and Italian seasoning. Bring to a boil. Reduce heat and simmer 15 minutes.

Serve sauce over pasta or rice. Sprinkle with parsley as garnish.

Makes 2 servings
Family Exercise with Fun and Games!
Feb 9, 2011 by Vivian Priddy on Suite101
One of the most popular weight loss tips you'll find in literature, on television, and everywhere else is to exercise in conjunction with healthy eating. It can seem a little overwhelming to get your entire family to exercise. After all, exercise is often viewed as something that is boring, tiring, and pointless. However, you can follow weight loss tips and get the entire family involved in daily exercise through games and fun.
Just for Easter!

Write the numbers 1 to 10 on individual slips of paper. Place one slip of paper into a plastic egg. On a separate paper write down some of the family chores, such as putting up dishes, making the beds, and so forth. Give each family chore a specified number of points.

Hide the plastic eggs around the yard or house (depending on the weather). Hold a 20-minute egg hunt. Each person gets to choose a chore they do not have to do based on the number of points they find inside the eggs that they find on the hunt. To burn more calories and get more exercise, place the eggs in hard to reach places that require stretching and movement to reach.
Family Exercise with Staircases

Do you have stairs in your home? If you answered yes, there are some great games you can play as a family on the stairs to get in family exercise and lose weight. Have a competition to see which family member can go up and down the stairs the most times without stopping. There is no time limit. The count stops when the family member stops. Cheer each other on and encourage each other to make one more round trip up and down the stairs. You'll be amazed at how quickly you can lose weight without buying any exercise equipment at all by playing on the stairs.

Do a relay with family members. This can just be for fun. See how many times teams can go up and down the stairs for the relay. This gives members a chance to rest between staircase trips. There is no competition but just clean family exercise fun for weight loss and for bonding with each other.

Read more at Suite101

5 Squares™ healthy eating plan is a weight management program designed to help you manage your eating habits and achieve personal weight and health goals. We take all of the guesswork out of eating properly by eliminating the opportunity to make wrong choices.

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