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Changing Your Mindset
Tweaking your
"food routine"
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  Issue # 36

July 2011


Does the idea of "dieting" throw you into a frenzy?  Just the word itself makes some feel anxious and can actually invoke overeating.  In this issue I'd like to help you change your vocabulary with regards to healthful eating.


What can one small change do for you? Even one minor adjustment in your eating habits can put you one step closer to achieving your weight loss goals and success.  It is all about lifestyle changes and the benefits you can not only see but feel.


Could you imagine that reaching your goals could be so easy?  In fact, just cutting one thing out of your daily food intake could help you drop a pound or more a week!  Read on and you'll be surprised at how easy it can be.



Happy Eating!

Monica Lynn
Nutritional expert and Founder of 5 Squares


Don't Think Diet, Think Thin

A Healthy Eater

Change your lifestyle, not just your diet plan. 


By Jeanie Lerche Davis 
WebMD Weight Loss Clinic - Feature 

Published on, 2011


America has reached a crossroad.

We've tried the quick-fix diet plans. We've tried low-fat, low-cal, low-carb -- with low satisfaction. We've jumped from Jazzercise to spinning to yoga to tai chi.

So we're back on the couch, with the remote control and Rocky Road. Our weight problem is still a big problem. We've all been there. We feel our pain.

Pull up a cushion, America. It's time to meditate, tune into your natural tendencies. Then figure out a life path -- a lifestyle -- that will keep you healthy. For guidance, WebMD contacted two health and nutrition gurus.

Meditate on Your Motivators

On this path, one size doesn't fit all. This is all about you.

"It's important to understand yourself, what motivates you, what works for you," says Cindy Moore, MS, RD, a spokeswoman for the American Dietetic Association and director of nutrition therapy at the Cleveland Clinic Foundation. "This is not about trying to change yourself. You're just working with who you are."

Are you a patient person? Do you need instant gratification? Are you adventurous, or does familiar and stable ring true? Are you a loner or a joiner? Do decisions come easily, or is structure better? These are questions you need to ask yourself, says Moore. "Be honest with yourself. There's no right or wrong answer. There's no need to change your basic nature."

Here's a happy note: That old harbinger -- willpower -- won't be part of your new path. "If you're relying on willpower every day, then you've made an error. Willpower should be used only on special occasions. Biology will defeat willpower every time," says Lisa Sanders, MD, professor at Yale University and author of the book, The Perfect Fit Diet.



Small Changes That Take Off Big Pounds

Quadruple your weight loss by making one easy tweak to your routine per week


By Alyssa Shaffer 



If your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. New research shows that taking baby steps--not giant leaps--is the best way to get lasting results. A study published in the Annals of Behavioral Medicinefound that participants who made one small, potentially permanent change in their food choices and/or physical activity each week (such as drinking one fewer can of soda or walking 5 more minutes each day) lost more than twice as much belly fat, 2 1/2 more inches off their waistlines, and about 4 times more weight during a 4-month program, compared with those who followed traditional calorie-restriction and physical-activity guidelines.

"When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it's too hard to follow," says Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University. We've uncovered 15 simple steps (with proven results) to help you move more, eat less, and look and feel better than ever. Add just one or two a week to your regular routine and you can lose nearly 3 inches off your waistline and be about 10 pounds lighter come in a few months. Even better: Once these healthy habits become second nature, they'll benefit you for a lifetime.



Perfect Shrimp Salad


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.

Our expert chefs prepare guilt-free, delicious food, which is delivered right to your door before 6 a.m. Because you have your five meals for the day (3 meals plus 2 snacks), you have the power to eat the right foods, the right amount, and the best nutritional calories.
The 5 Squares monthly e-newsletter is a great resource for nutritional advice; quick, healthy-lifestyle tips; recipes; resources and special offers; and 5 Squares promotions.

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