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	TRUE LEMON'S Next Healthy Challenge By Jill Fleming, MS, RD Visit these additional links True Lemon's Next Healthy Challenge by Jill Fleming, MS, RD Daily Health Wheel by Jill Fleming, MS, RD The Official True Lemon® Blog Healthy FAQs Tips for Success by Jill Fleming, RD True Lemon Makes Weight Loss & Good Healthy Easy by Jill Fleming, RD. Tips for Success by Zonya Foco, RD. Healthy Eating Tips for your Entire Family by Marlo Mittler, RD 5 Months Later: The Healthy Challenge Update by Jill Fleming, RD Consumers Are Smart! by Marlo Mittler, RD Questions and Answers with Marlo Mittler, RD When It Comes to Health and Nutrition, Read Between the Lines by Cindy Heroux RD Summer Exercise Health Article Why Water Article Download June's Lifestyle Diary PDF Download July's Lifestyle Diary PDF Download August's Lifestyle Diary PDF


	True Lemon’s Next Healthy Challenge By Jill Fleming, MS, RD www.ThinChoices.com Congratulations on making it through the three months of the True Lemon New Year’s Healthy Challenge. I am sure you are feeling a lot more energy and enjoying your body more. You now have the foundation to continue living like a naturally thin person. The next goal is to monitor your pattern of eating. For weight loss and optimal health, you should eat five small meals or snacks throughout the day. It helps to think of three meals plus an a.m. and a p.m. snack daily. Most people find adding their snacks at 10a.m. and 3p.m. helps prevent them from getting over-hungry before their next meal. The first time you need to eat is within the first hour of waking up. This will break the fast from the night before (hence the name breakfast) to get your metabolism started burning calories. It doesn’t need to be a full breakfast. Even two bites of a banana or a handful of cereal will be enough to get your metabolism started. Eat this with your first cup of True Lemon water as soon as you wake up. You will need to be eating every 3-4 hours throughout the day. This will help keep your blood sugar levels stable and will prevent intense food, especially sugar cravings. Your snacks should be the size of your fist, which is also the approximate size of your stomach. Your meals should be no larger than the size of three fists. You will feel satisfied or no longer hungry shortly after eating the meal or snack, not full. The last meal or snack should be finished 3-hours before going to bed for the night. Your body is getting ready for fasting mode. Your metabolism is at its slowest from 6p.m. to 6a.m. You do not need extra calories at this time. If you normally go to bed at 10p.m., tell yourself that your kitchen is closed at 7p.m. Brush your teeth, take a bubble bath or even go to bed early to avoid temptation. Be aware that watching TV tends to stimulate appetite and promote snacking. After a few days, your body will adjust to this new routine and it will be easier. While what you are eating is important, (we all know that an apple would be a better choice than a donut.) your pattern of eating is even more important for weight loss. When you are feeding your body small, frequent meals throughout the day and eliminating late night eating, your body will naturally begin to shed its excess fat. This goal actually encompasses four healthy, thin choices. You are adding breakfast, decreasing the volume of your meals, eating more frequently and avoiding late-night feedings. Combined with the three new habits you have acquired during the True Lemon New Year’s Challenge, you will be well on the road to eating like a naturally thin person and leaving your overweight habits behind. Enjoy your new body & improved health. Keep up the good work. For anyone who wants to learn about additional Thin Choices you can go to www.ThinChoices.com. We will include a free “Daily Optimal Health Wheel” notepad with any book order if you mention True Lemon on the order page. This is a new tool to help you track 11 daily thin choices to help you reach your weight and health goals.