Lose the weight for life!

2010-06-18T05:48:00.000-07:00

GOOD NEWS TO SHARE:
I lost 3 more pounds. My total is 35 lbs. I was so excited this morning that it was 3. I was only expected 2 because I know at some point I would hit a plateau.

2010-06-14T14:17:00.000-07:00

Hello to all you devoted readers/followers of my blog...it's been difficult for me to figure out how to best use this blog for it's intended use and users! For now, here's my plan: "Monday Motivation" Each Monday, I'll post motivational thoughts, stories, recipes, etc that you can view at your leisure.

This will be helpful for me to have a set schedule to add to the blog on a weekly basis so that the information you read is updated & current. If you have anything you would like to share with me and/or the readers, please either post a comment on the blog or email me (Amy@DrKnight.net).

Thanks for your patience & understanding! Love you all!

P.S. I'm also working on a facebook page for us so that we can interact a lot easier! I'll be in touch with details & instructions.

MONDAY MOTIVATION:
With the economy, heat & lack of schedule because school is out, it's easy for us (me included) to get off our weight loss plan. I want to encourage all of you to set your sights further than the end of your nose! Remember, it's a marathon, not a sprint. We have to "train" each day for what lies ahead. There are "things" along the path that cause us to get off track; just start over the next day and get back to training. Also, be aware to be in the mindset that this is a LIFESTYLE CHANGE not a diet....if you think of it as a diet, you will get off this plan and go right back to the way you used to eat and gain all your weight back. From this day forward, you have to think & realize, this is how I'll be eating/living for the rest of my life. I feel better, look better, have more energy and stamina, etc. YOU CAN DO THIS!!!

2010-06-09T14:02:00.000-07:00

MORE GREAT NEWS TO SHARE:
By my scales, I am now down 33 1/2 pounds (I weighed 186 1/2 at the start and I have weighed 153 for two days on my scales). Having to watch my BP and HR (as low as it needs to get) numbers closely, now. No longer taking Blood Sugar meds, Nexium, and Lasic only when my knee seems to be fluidy. Have lost a lot of inches and BMI has dropped a lot! So, I continue to be thankful God led me to Medifast and Knight Chiropractic!

2010-06-09T07:42:00.000-07:00

GOOD NEWS FROM THE FIELD!
Today’s weigh in report: I lost 3 lbs for a total of 31.8 lbs total. I have changed my goal from 40 lbs to 50lbs. I think I will be very close to the 40 mark by the end of the month, so I want to strive for 10 more lbs.

2010-06-03T09:05:00.000-07:00

Exciting News to share from others on the program:
"Ok, today was my weigh-in. I lost 3.2 lbs. My total is now 27.8"

"weight loss 1.4 lbs total 19.8!!!"


"Actually was able to wear a pair of blue jean shorts this weekend that I 
couldn't even fasten last summer!  Down to a size 18 in those shorts!"


WHAT MOTIVATION IS THAT??  Press forward everyone...

2010-04-26T08:25:00.000-07:00

I want to share this food log with all of you to show that we all have days where we are not 100% on plan...honesty is the key...realizing & knowing you screwed up & getting back on track! That's where YOU win!!

HERE'S THE EMAIL:

I have fallen off the wagon. I thought having family in town for the weekend was a good thing? Here we go.

Fri:

Oatmeal

Shake

Salad

Crunch bar

Salmon and salad

pudding

Sat:

Oatmeal

Crunch bar

Soup and pickle

crunch bar

BBQ Pulled Pork and salad

Margarita (1)

Sun:

Oatmeal

Crunch bar

Pickle and slice of turkey

fajitas, rice and salad

two cookies.

I know. I just did not say NO. But they are all gone (family that is) and tomorrow is a new day. I did average a gallon of water a day but did not work out.

HERE’S MY RESPONSE:

We all have these moments...me & Dr. Knight included for sure! Just realize, it's going to take you about 3 days to get your body back into the "fat burning" stage...those days off the wagon cost you about $36. Knowing this seems to help us...sometimes.

don't beat yourself up...just get back on track today! Thanks for your honesty!

2010-04-23T15:40:00.000-07:00

Another testimony to share...she lives in Missouri!
I am down 15 lbs!!! I am really pleased with 15 in 4 weeks. let me know if you have anymore secrets that i need to know about.

Exciting uh?

2010-04-21T07:04:00.000-07:00

Something to pass on to you...this is an email I received:
6:30 am MF Chocolate Shake
6:40 1 c hot lemon ginseng tea
7:40 16 oz water, vitamin, calcium, 2 glucosamine tablets
7:45 1 c hot lemon ginseng tea
9:45 MF Peanut Butter Crunch Bar
9:45 to 11:45 32 oz water
12:30 Hawaiian Grilled Chicken Salad ( Cheddars)(Minus croissant, pineapple, tortilla strips) 1 TBSP honey mustard dressing, 24 oz water
3:30 to 4:30 pm 32 oz water
3:35 MF Chili Cheese Nacho Puffs
5:30 to 6:30 40 oz water during Jazzercise
6:40 MF Wild Rice Chicken Soup & MF Multi-grain Crackers, 32 oz water
9:30 MF Carmel Crunch Bar, 8 oz water

Here is my response to her food log that I want EVERYONE TO READ & PAY ATTENTION TO:
ok, don't get that salad at Cheddars....too many hidden calories. They don't have any nutritional info avail on their website (weird) but, I'm just feel like it's not the best choice.

Here are my suggestions to order at Cheddars: the grilled/blackened catfish, tilapia, lemon pepper chicken, grilled atlantic salmon, or a steak. Always be aware of any sauces; ask for them on the side & either use them extremely sparingly or not at all.
As far as veggies or greens: romaine lettuce salad w/ tomatoes only and oil & vinegar dressing; green beans, broccoli or red beans WITHOUT the rice

You are just doing so well, I don't want one stupid salad to throw off your burn! Otherwise, great food log! Keep it up!

2010-04-19T16:52:00.000-07:00

Weight Loss Informational Meeting & Tasting
Tuesday, April 20th @ 6PM
at Knight Family Chiropractic
3230 S. Eisenhower Parkway, Denison

RSVP: Amy@DrKnight.net

PASS THIS ON...please

2010-04-15T06:40:00.000-07:00

After my email to everyone, I got some great feedback & encouragement that I wanted to share with you:
Hey how's it going? I am so glad to see you back on the blog I go to it everyday to read what is going on and to look for recipes. I am doing really good and I'm up to 5 times around the walking track at Waterloo up from just barely making it around 2 times (LOL) . I am so glad I saw your commercial.

I want to commit to the meetings but until I know what is happening with my surgery recovery it will be difficult. Believe me, my wife and I are committed. LOL. We are leaving town for two weeks and back for a week until the hip replacement. After that you will be stuck with a smaller me. By the way, Easter was difficult but we are back in step with the program. Thanks for all your help and enthusiasm.

Hi Amy ! I just love hearing from you, I can see your smile from the other end right now. Ryan has been sooo nice to me on my visits. I really do like having our "own" special club & am eager to take place in it.

WOW! What encouraging words! I want all of you to know that you are not alone. We are all in this together & will work together to reach our goals & live healthier! Here is a quote I want to leave you with:

"Adversity causes some men to break; others to break records" ~William Arthur Ward

Think of this quote at times when you are struggling; win that battle in your mind; overcome your thoughts. Each time we do so, it makes the next temptation easier to resist.

2010-04-13T05:04:00.000-07:00

March's Biggest Loser: Debbie Stout
she's lost 10.7% in 7 weeks! CONGRATS DEBBIE!
"Toot your own horn, woman!"

2010-04-13T04:59:00.000-07:00

I'm BACK! Now that I'm in transition & have hit my original goal weight, I struggled with how to use this blog because my food log will be different.

Yesterday, while talking with a friend on the program, I explained to her that I will never really be off this program; it's a lifestyle change. This thought is what I needed to help me figure out how I can still be "useful" through this blog.

So, now instead of just logging my food log on here, I'll be posting others food logs, inspirations, recipes, etc. that is just going to keep us all motivated, connected and communicated. I'd like to ask EVERYONE (no matter where you are on the program) to you email me on a weekly basis to check in and tell me something positive that is going on that you will allow me to share on this blog.

It's going to be FUN to open it up and allow all of us to share and learn from. I can't wait to hear from you! Let's commit to this and watch the results!

2010-03-24T15:08:00.000-07:00

GOOD NEWS TO SHARE FROM A MF CLIENT:

"WOO HOO … WEIGHED IN TODAY … AND I HAVE LOST 8 LBS… AND SO THAT MAKES A TOTAL OF 38.7 LBS IN 6 WEEKS… "

2010-03-22T16:13:00.000-07:00

FEBRUARY'S BIGGEST LOSER: JUDIE SARTOR
14 pounds in 3 weeks...oops...had typo before! She's kickin' butt!

Congratulations Judie and TOOT YOUR HORN!

2010-03-22T07:31:00.000-07:00

TOMORROW NIGHT (Tues., 3/23): Info Mtg & Tasting for those interested in weight loss!
It starts @ 6PM at Knight Family Chiropractic
Please RSVP w/ me so I can be sure & have enough samples & seats!

2010-03-12T08:14:00.000-08:00

Thursday, March 11th:
MF PB crunch bar
MF chocolate mint crunch bar
MF chili nacho cheese puffs
Country Java Breakfast Cookie (240 calories)
3 c coffee each w/ splenda & 6 total "mini moo moo" creamers
Breakfast scramble: egg beaters, bacon, bell peppers w/ 2 Tbsp of hot sauce on top
64 oz water
2 DDPs

INSPIRATION: Last night at our Be Slim Club Meeting, we discussed visions/goals; the importance of determining WHAT our goals are, HOW they are going to define the success of our life and the WHY it's important to have them in writing..."I will read through this list when I am confronted with a difficult food decision, or when I’m tired and frustrated and want to quit. I will read through this list because I’m making a commitment to the most important person I know – me.”
WHAT ARE YOUR VISIONS/GOALS? FIND OUT WHAT THEY ARE, GET THEM IN WRITING & REVIEW THEM DAILY!!!

2010-03-12T07:23:00.001-08:00

JANUARY'S BIGGEST LOSER: DENNIS MEDLIN
He won the "Toot Your Own Horn" Award
In 28 days, he lost 21 pounds or 9.55%

2010-03-11T12:31:00.001-08:00

ANOTHER REMINDER: "BE SLIM Club" Meeting (Weight Loss Support Group)
TONITE, 3/11/2010 @ 6PM at the clinic
To be announced: "Toot Your Horn" (Biggest Loser) Award, recipes, successes, tips & secrets. Come & join the FUN!

2010-03-11T06:25:00.000-08:00

Wednesday, 3/10/10:
MF R2D chocolate shake
MF oatmeal raisin crunch bar
MF cinnamon pretzel sticks
MF cream of chicken soup
MF white cheddar soy crisps
MF chocolate mint crunch bar
L & G: Panera Chopped Chicken Cobb Salad
64 oz water
4 glasses of ice tea
2 DDPs
1 c coffee w/ truvia & SF creamer

INSPIRATION: Take a minute & think about what matters to you most. Is it spending time with your family? Improving your health? Some people find health an abstract reason, so it is important to personalize it - such as I want to lower my blood pressure because I want to enjoy my retirement with my spouse. I want to lower my cholesterol because I want to see my children graduate from college. Everyone is different, and your goals need to be personal so you'll keep them.
>>Do you have your goals written down? Do you review them at least weekly? I challenge you to do this & see what a difference it makes in this process!

2010-03-10T07:01:00.001-08:00

Tuesday, March 9th:
MF R2D vanilla shake
MF oatmeal raisin crunch bar
MF chocolate crunch bar
MF PB crunch bar
L & G: Devolli's Grilled chicken and sauteed veggies, side salad w/ house dressing
4 slices of turkey lunchmeat w/ 2 slices of colby-jack cheese on a tortilla
2 pickle spears
64 oz water
5 glasses of ice tea
2 DDP
1 c coffee

INSPIRATION/CHALLENGE: When you begin to start living a healthy lifestyle, using a program that is going to require you to change habits and break old patterns, it's important to take a hard look at why you want to lose weight. You have to give these reasons careful thought and consideration. It's equally important to write them down.

2010-03-09T21:23:00.000-08:00

REMINDER: "BE SLIM Club" Meeting (Weight Loss Support Group)
THIS Thursday, 3/11/2010 @ 6PM at the clinic
To be announced: "Toot Your Horn" (Biggest Loser) Award, recipes, successes, tips & secrets. Come & join the FUN!

2010-03-09T15:35:00.000-08:00

Monday, 3/8/2010:
MF R2D chocolate shake
MF cinnamon roll crunch bar
MF PB crunch bar
MF nacho cheese puffs
1 mesquite grilled chicken breast, side of caesar salad
64 oz water
3 DDPs
1 c coffee w/ truvia & SF creamer

INSPIRATION: "Success is the sum of small efforts, repeated day in and day out." (Robert Collier) That is exactly what this program is all about! Take it day by day & celebrate along the way!

2010-03-07T19:24:00.000-08:00

A Note From Amy:

To all of you faithful blog readers...I apologize for not being faithful in posting on my blog lately. Most of you are not aware that we are going through the process of becoming foster to adopt parents. With the three-week training & paperwork just for this new adventure, my blog time has disappeared! We are entering our last week of training, so I'm hoping to return to my daily ritual of blogging my previous day's food log.

Thank you for your patience and a special "Thank You" to Shawna for holding me accountable!

2010-02-26T07:50:00.000-08:00

We had a GREAT 1st Be Slim Club meeting we had last night...we missed those of you who couldn't come. Please make plans to attend the next scheduled Be Slim Club Meeting, Thursday, March 11th @ 6PM (and thereafter on the 2nd Thursday of each month).

Here are some comments from those who attended last night:
"Very up-lifting and encouraging....that is spelled S..U..P..P..O..R..T..E..R! Thanks for your sweet spirit! I was glad to see a couple of familiar faces,...fun!"
"I wanted to let you know that I really enjoyed last night’s meeting!"

A new tradition was also started last night...The "Biggest Loser" was announced, Dennis Medlin, & he received the "Toot Your Own Horn" Trophy...it's a traveling trophy. Dennis will be attending our next meeting to pass the trophy to the next "Biggest Loser". So you have to come to see who's going to get it next...it just might be you!!!! I hope to get a picture of Dennis with his trophy & will post it here on the blog!

MARK YOUR CALENDAR: BE SLIM CLUB MEETING, THURS., MARCH 11TH @ 6PM

2010-02-25T09:12:00.000-08:00

TONIGHT: Be Slim Club Meeting @ 6PM
This is a "support" meeting for all clients, friends, family, etc.
It's going to be a FUN time with awards, prizes and lots of pats on the back!
It's also a GREAT time to meet others who are on the program with ya & make new friends.
I PROMISE the meeting is only going to last 30-45 minutes...it'll be worth your time!

If you would please email or text me to say you are coming, I'd appreciate it!

See you tonight @ 6PM!!

2010-02-25T09:10:00.000-08:00

Wednesday, February 24th:
MF R2D chocolate shake
Panera Chopped Chicken Cobb Salad w/ peppercinnis, side of bread
MF PB crunch bar
MF chicken noodle soup
3 slices of cheddar cheese
2 slices of turkey lunchmeat
1 slice of pizza
70+ oz of water
2 DDPs
4 glasses of ice tea

2010-02-23T09:33:00.000-08:00

Monday, 2/22/10:
MF R2D chocolate shake
MF PB crunch bar
MF chicken noodle soup w/ ranch soy crisps
MF parmesan cheese puffs
MF ranch soy crisps
side salad w/ a little ranch dressing
L & G: Panera - Chopped Chicken Cobb Salad w/ peppercinis
72 oz water
3 Diet drinks
1 C coffee w/ SF creamer

INSPIRATION: Goals are priorities. When you are motivated by short-term success, it's too easy to lose interest and enthusiasm. You have to ask yourself what you - no one else but you - want for your life. Do you want a lifetime of good health? Do you want to live longer for your children and grandchildren? These are things you need to decide. Be mindful of your goals. Know exactly what you want for yourself to keep your focus sharp and motivation strong.

>>if you want to, share your goals with me on your next food log. They will remain private between us. It will help me help you by reminding you of WHY you are working so hard each and every day...for WHAT.

2010-02-22T09:54:00.000-08:00

Here is the meal I told you about from Friday! The romaine lettuce is actually grilled too. It was DELICIOUS!!!

2010-02-20T09:04:00.000-08:00

I apologize for not posting at all last week...rough/busy week for me!

Friday, February 19th:
MF apple cinnamon oatmeal
grilled chicken Caesar salad (will post pic separately-it was phenomenal!!)
Crab dip (on 2 slices of toast)
1 roll
5 glasses of ice tea
2 cups of coffee w/ SF Hazelnut creamer
1 medallion beef tenderloin, 4 asparagus spears, 2 Tbsp of lobster mac & cheese, creamed spinach, side salad w/ bacon, purple onions & house vinaigrette
1 slice of bread
64 oz water

EXCUSES: In Philly with some friends...you can see that I did NOT stay on plan at all. I always want to keep this blog 100% honest..."keeping it real" like Randy Jackson always says on American Idol.

I will say that at both meals, I did chose smaller portions than I would have regularly chosen. At dinner even, Ryan & I shared our main course; it was perfect!

I did have a pac with a client to stay on program 100% for a week from last Thursday...she won!

I promise, starting tomorrow, Sunday, that I will be back on track 100%!!

2010-02-19T16:07:00.000-08:00

Friday, February 18th:
MF apple cinnamon oatmeal
MF cinnamon crunch bar
Salad w/ BBQ chicken (American Airlines food!)
MF strawberry crunch bar
Medallion Beef tenderloins w/ crab sauce, asaragus,
side salad
64 oz water
2 cups of coffee w/ SF creamer
2 DDPs

2010-02-15T09:06:00.001-08:00

Sunday, 2/14/10:
(didn't wake up until 10:30AM! :) )
1 C of coffee w/ truvia & SF creamer
L & G: (City Limits) Grilled fish with fried jalapeno strips, ranch dip
MF chili nacho cheese puffs
MF cinnamon roll crunch bar
MF PB crunch bar
3 DDPs
6 glasses of ice tea
60 oz water

2010-02-15T08:57:00.000-08:00

Saturday, 2/13/10:
MF blueberry oatmeal
MF cinnamon crunch bar
MF beef veggie soup, side salad w/ 2 Tbsp of ranch, 4 slices of turkey lunchmeat, 2 slices of cheddar cheese, 1 slice of marbled bread
MF PB crunch bar
64 oz water
3 DDP
5 glasses of ice tea
1 diet sierra mist
L & G: (Macaroni Grill in Chicago airport)

2010-02-13T07:44:00.000-08:00

Friday, 2/12/10:
MF blueberry oatmeal
MF strawberry crunch bar
TGIF to-go (airport): Chicken Cobb Salad w/ balsamic vinaigrette dressing
MF PB crunch bar
L & G (J. Alexander): beef tenderloin, grilled artichoke, cream spinach, side salad w/ balsamic vinaigrette; 4 bites of carrot cake w/ cream cheese icing (it's a tradition @ this restaurant to give 1st time guests their signature carrot cake...we didn't want to hurt their feelings by rejecting their gift!)
64 oz of water w/ cucumber slices
3 diet drinks
5 glasses of ice tea

2010-02-12T05:06:00.000-08:00

Thursday, 2/12/11:
MF R2D chocolate shake
MF cinnamon roll crunch bar
MF chili nacho cheese puffs
MF S'mores crunch bar
MF R2D vanilla shake
L & G: omelet w/ spinach, bell peppers & 2 Tbsp of salsa
64 oz water w/ cucumber slices
3 DDPs
3 glasses of ice tea

COMMITMENTS YOU NEED TO BE WILLING TO MAKE (& KEEP):
#1) I will comply with the MF program and consume only the products allowed until I have reached my goal weight
#2) I will make changes in my eating habits and change my old beliefs about dieting
#3) I will include weekly program of exercise and record the activity
#4) I will be hones with myself & my Health Coach about the troubles I am having and will get the support I need. Whether it is through MF, a support group, or a special person, I will be accountable to someone.

Let's all agree to take these commitments to heart & hold each other accountable. It's a WIN -WIN for all of us!

2010-02-09T20:40:00.000-08:00

Tuesday, February 9th:
MF R2D chocolate shake
MF PB crunch bar
MF chili nacho cheese puffs
Breakfast cookie from Country Java (240 calories)
L & G - Cheddar's: grilled/cajun catfish, side romaine lettuce salad w/ tomatoes, bacon w/ oil & vinegar dressing, green beans
grilled turkey (3 slices) & cheese (2 slices of colby-jack) sandwich on RF bread
64 oz water w/ cucumber slices
2 DDPs
3 cups of coffee
5 glasses of ice tea

...as you can see, I was WAY off plan today! Feeling a little irritable and grumpy...so my normal eating pattern was to eat. NOT SMART. Right now, I'm beating up myself. I want you to k now that I am stressed beyond belief, not sleeping well, so my body/mind revert (easily) back to old patterns.

All I can say is tomorrow is a new day (THANK GOD!) and I'm going to weigh in the morning to see what the damage is and go from there.

2010-02-09T07:15:00.000-08:00

GOOD NEWS TO SHARE:
"I am very excited; lost 4.5 pound last week! I do feel better, my blood sugars have dropped tremendously and my sugar cravings have almost diminished."

2010-02-09T06:48:00.000-08:00

Monday, 2/8/10:
egg beater scrambled eggs (fixed for son & he didn't eat them!)
2 slices of turkey lunchmeat
4 pita crackers
MF chili w/ MF veggie crackers
MF PB crunch bar
MF honey mustard pretzel sticks
2 salmon burger patties & cabbage
64 oz water w/ cucumber slices
2 DDPs
4 glasses of ice tea

INSPIRATION: You must remember that the most valuable resource you have in weight loss and in life is you. Fighting for your health may be one of the most important things you do. You may be fighting to see your children or grandchildren grow up. Or fighting to play more with your children. Or fighting to spend more years with your spouse. But the most important thing you're fighting for is you.

2010-02-09T06:45:00.000-08:00

I can't believe it's already Tuesday!!! I know some of you are having difficulty doing your food logs each day...me, too!

Let me say this though, when I don't send in my email, it's a lot easier for me to "get by" with cheating or getting off plan, because I know no one can know. This is WHY I ask each of you to continue to email me your food logs daily and I will continue to do the same by posting on my blog.

Most of you live extremely busy lives, but you HAVE to take the time to do this. It's critical in your weight loss journey!

I'm pointing one finger at you...and three back at me. Let's all recommit to doing our daily food logs. You with me?

2010-02-06T09:17:00.000-08:00

I'd like to invite each of you to attend our 1st "BE SLIM CLUB" (support group) meeting THIS Thursday, February 11th at 6PM at our office. We will be hosting these meetings the 2nd Thursday of each month. You are not required, but encouraged to attend.
Here's the meeting agenda:
1) share changes that you are experiences (weight loss, loose clothing, decrease in swelling, increased energy, increase in self-esteem, decrease in medications, etc)
2) tips & ideas on food preparation & additions
3) "Biggest Loser of the Month" recognition
4) Q & A among all attendees as well as Dr. Knight & Amy
5) Door prize

You are more than welcome to bring a family member, spouse, friend or co-worker to this event. It would be a great opportunity for them to see the "results" side of the program first!

I would ask that you please RSVP with me at your earliest convenience so I can be prepared for all your smiling faces! If you have any questions or need more information, please do not hesitate to contact me. This is going to be FUN...look forward to seeing you there! ~Amy

2010-02-06T07:46:00.000-08:00

Friday, February 5th, 2010:
MF apple cinnamon oatmeal
MF oatmeal raisin crunch bar
MF cinnamon pretzel sticks
American Airlines: BBQ chicken salad w/ Parmesan dressing, 4 pita chips w/ cheese spread
Tony Roma's: grilled chicken w/ artichoke/spinach sauce, ranch-style beans, onion rings
4 DDPs
4 glasses of iced tea
64 oz. water w/ cucumber slices

Yesterday was not a good day for the plan for me...see, I'm HUMAN! But today (Saturday) is a NEW day...I'm not going to beat myself up and I'm certainly NOT GOING TO GIVE UP. So, when you get off plan, don't get discouraged, get determined!

2010-02-05T04:54:00.000-08:00

Thursday, 2/4/10:
MF R2D vanilla shake
MF oatmeal raisin crunch bar
MF chili nacho cheese puffs
MF PB crunch bar
MF honey mustard pretzel sticks
L & G: Cheddars: grilled cajun catfish, green beans, romaine lettuce salad w/ tomatoes, bacon, oil & vinegar dressing
64 oz water
4 glasses of ice tea
2 DDPs

INSPIRATION: Like any lifestyle change, it was important for me not to treat just the surface symptoms, but to delve deeper and evaluate my whole life, my approach, and discover where my behaviors stemmed from. Once I came to terms with the lessons above, I was able to see where I need adjust my approach to living and working - and I use my experience in my on-on-one work with my clients...you. I simply become tired of being out of balance. Allow TSFL to help bring balance to your life. Please know this is NOT a diet, it's a lifestyle change; a total makeover!

2010-02-04T15:04:00.000-08:00

Wednesday, 2/3/10:
MF blueberry oatmeal
MF cinnamon roll crunch bar
MF PB crunch bar
MF honey mustard pretzel sticks
MF choc R2D shake
L & G Meal: grilled chicken breast, salad (spinach & romaine lettuce) with purple onions, red bell peppers, peppercinnis, tomatoes and balsamic vinaigrette dressing (all made by my wonderful husband!)

64 oz water
2 DDPs
1 c coffee w/ SF creamer & 2 pkts of truvia
3 glasses of ice tea

2010-02-04T06:22:00.000-08:00

MY EMAIL IS DOWN AS OF THURSDAY, 2/4/10 @ 7:50AM...

I just wanted to let you all know that I have not forgotten about you!
FYI: I spent Monday & Tuesday @ Nautilus Gym in Denison talking to folks about Take Shape for Life. There are a lot of people out there going through the motions...hoping to lose weight, but they are only coming into the gym and their diet/eating is out of control.

If you know someone in this situation, please tell them about Take Shape for Life! We are trying to touch as many lives as we can!

I hope to be back online in just a little bit. Thank you for your patience & understanding!
You ALL are an inspiration to ME!

2010-02-03T15:59:00.000-08:00

Monday, 2/2/10:
MF Vanilla R2D shake
MF cinnamon crunch bar
MF chicken noodle soup w/ MF garden veggie crackers
MF Honey Mustard Pretzel sticks
MF PB Crunch bar
L & G: Cotton Patch: grilled cajun catfish, green beans, side romaine lettuce
w/ tomatoes, bacon, oil & vinegar salad dressing
70±oz of water
2 DDPs
4 glasses of iced tea

Tuesday, 2/3/10:
MF Chocolate R2D shake
MF strawberry crunch bar
MF chili nacho cheese puffs
MF CHocolate R2D shake
MF PB Crunch bar
L & G Meal: Panera chopped chicken cobb salad w/ cup of black bean soup
64 oz water
2 DDPs
1 cup of coffee w/ SF french vanilla creamer & truvia
3 glasses of iced tea

2010-01-31T20:36:00.000-08:00

Sunday, 1/31/10:
MF R2D vanilla shake
MF PB crunch bar
MF chili nacho cheese puffs
MF PB crunch bar
MF beef stew w/ MF Ranch soy crisps
L & G: Logan's: Sante Fe Tilapia w/ salsa & dressing on side, grilled veggie skewer, side romaine salad w/ tomatoes, bacon & oil/vinegar dressing, 1/2 roll
64 oz water
3 glasses of ice tea
2 DDPs
2 pickle spears

INSPIRATION: As you transform your lifestyle, I invite you to do so in a way that reflects God's love for you and His power at work in you. You were created for a purpose, and there is enough time in every day for you to accomplish the things that were meant for you to accomplish. If there's too much to handle, asking for wisdom about what to change can be an enourmous comfort and help. >>That is what WE are here for...call on us! We are all in this together!

2010-01-31T13:06:00.000-08:00

Saturday, 1/30/10:
MF R2D vanilla shake
MF strawberry crunch bar
MF chili nacho cheese puffs
MF lemon meringue crunch bar
MF cinnamon pretzel sticks
L & G: Devolli's: Garden Vegetable w/ Chicken (not on menu) mixed/grilled veggies, grilled chicken, side salad w/ house dressing; one roll
64 oz water
2 DDPs
3 glasses of ice tea

Friday, 1/29/10:
MF blueberry oatmeal
MF strawberry crunch bar
MF chili w/ MF veggie crackers
MF PB crunch bar
MF chili nacho cheese puffs
L & G: Loose Wheels: chopped BBQ beef, sausage & chicken breasts, green beans, side salad w/ balsamic vinaigrette
64 oz water
3-4 glasses of ice tea
3 Diet drinks

2010-01-29T07:21:00.000-08:00

Thursday, 1/28/10:
MF apple cinnamon oatmeal
MF PB crunch bar
MF honey mustard pretzel sticks
MF strawberry crunch bar
MF chicken noodle soup w/ ranch soy crisps
L & G: Panera Chicken Cobb Salad w/ peppercini's
1 tortilla w/ 1/4 c shredded cheese & 1/4 c ground turkey
64 oz water (w/ 4 cucumber slices)
2 DDPs
1 coffee w/ SF creamer
2 glasses of ice tea

INSPIRATION: Several weeks ago, I told you the definition of self-care; but here it is again:
"The act of maintaining, nourishing, and protecting your mind, body, and spirit for the purpose of maximizing your effectiveness, happiness and productivity in life. Self-care is not selfish."
All that to say this: Self-care empowers you to nurture and strengthen your relationships, improve your performance at work, dramatically decrease your stress, effectively manage your time, and live the kind of life you have dreamed of.

Through TSFL, we are practicing "self-care" and we ARE going to reap these rewards! How awesome is that?

2010-01-28T07:14:00.000-08:00

Wednesday, 1/27/10:
MF R2D chocolate shake
MF strawberry crunch bar
MF PB crunch bar
MF honey mustard pretzel sticks
MF apple cinnamon oatmeal
Cotton Patch: cajun grilled catfish, green beans, romaine salad w/ tomatoes, bacon & oil & vinegar dressing
64 oz water
4 glasses of ice tea
2 DDPs

INSPIRATION: A friend of mine shared this quote with me yesterday...
"Nothing ever changes if nothing ever changes"

2010-01-27T05:50:00.000-08:00

Tuesday, 1/26/10:
MF R2D vanilla shake
MF strawberry crunch bar
MF PB crunch bar
MF chicken noodle soup w/ MF veggie crackers
MF chili nacho cheese puffs
2 turkey bratwurst sausages, steamed spinach w/ onions & garlic & a side romaine/spinach salad w/ purple onions, red peppers & Paul Newman's balsamic vinaigrette dressing
3 DDP
2 glasses of raspberry green tea
74 oz water
1 graham cracker square
4 saltine crackers
(my son was sick yesterday & I LOVE crackers...darn it!)

INSPIRATION: We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action. ~Frank Tibolt
(Ouch for me!)

2010-01-25T20:01:00.000-08:00

Monday, 1/25/10:
MF apple cinnamon oatmeal
MF cinnamon roll crunch bar
MF PB crunch bar
MF PB crunch bar #2
MF beef stew w/ ranch soy crisps
80 oz water
3 DDPS
2 glasses of raspberry green tea
1 slice of turkey lunchmeat, a triangle of cheese & a sm piece of lettuce (@ an open house party)
1 C of coffee w/ SF creamer & truvia
EXERCISE: Ran for approx. 30 min with the family last night & walked/ran 30 min on the treadmill tonight!

GOOD NEWS: I have finally broke through my plateau! I have been stuck @ my original goal weight; let me explain here: Every diet I've ever signed up for, I put "180" down as my "goal" weight...not ever thinking I would actually get there! With TSFL I reached my goal in 9 months!!! Once I hit 180, I thought, I could lose 30 more pounds for a total loss of 100 pounds. So, since 10/17/09, I've been floating up & down within 4-6 pounds of 180...very frustrating. I've come so far; I wondered if I could lose that last 30 pounds!

This morning, I weighed 177...YEAH for me.

I just want all of you that read this to know that I still struggle with my weight and my eating habits, but every night when I lay my head down on my pillow, I can smile because I'm proud of myself for another victorious day! I just keep telling myself: "it's not a sprint, it's a marathon!"

2010-01-25T05:48:00.000-08:00

TOMORROW NIGHT: Info Mtg & Tasting for those interested in weight loss!
It starts @ 6PM at Knight Family Chiropractic
Please RSVP w/ me so I can be sure & have enough samples & seats!

Pass it on! THANK YOU!

2010-01-24T20:33:00.000-08:00

Saturday, 2/23
MF oatmeal
MF PB crunch bar
MF cinnamon pretzel sticks
Logan's chopped beef steak w/ grilled onions, & a grilled veggie skewer, romaine lettuce salad, tomatoes & oil/vinegar dressing
MF chicken noodle soup
7 pita cracker/chips
MF S'more bar
64 oz water
1 DDP
2 glasses of raspberry green tea
2 slices of turkey lunchmeat

Sunday, 2/24
MF Vanilla R2D shake
MF Strawberry crunch bar
MF chili w/ MF veggie crackers
MF chili cheese nacho puffs
MF PB crunch bar
Cheddar's cajun grilled catfish, green beans, romaine lettuce salad, tomatoes & oil/vinegar dressing
1 cup of coffee w/ 2 Tbsp of SF/FF creamer
2 DDP
2 glasses of raspberry green tea

TIP: if you are having trouble with water consumption AND you like cucumbers...cut up slices of cucumbers and place 102 slices in your water. It's so refreshing! If you are not a fan of cucumbers, try lime, lemon, or oranges. Keep drinking!!

2010-01-21T20:23:00.000-08:00

Thursday, 1/21/10:
MF apple cinnamon oatmeal
MF strawberry crunch bar
MF honey mustard pretzel sticks
MF chicken noodle soup w/ MF Snack Ranch soy crisps
MF S'more crunch bar
L & G: chicken fajitas from Jalapeno Tree, refried beans, spinach salad w/ salsa dressing
2 pickled okras
1 DDP
1 c coffee w/ SF creamer
2 glasses of raspberry green tea
64 oz water

EXERCISE: 20 min "slogging" (walk/jog) on treadmill

SOMETHING TO THINK ABOUT: If you don't take extremely good care of you, it will be nearly impossible to care for the people and things that matter most in your life. (ouch!)

2010-01-21T05:20:00.000-08:00

Wednesday, January 20th:
MF peach oatmeal
MF lemon meringue crunch bar
MF PB crunch bar
MF chili nacho cheese puffs
1 hamburger patty, 4 slices of cheese
salad w/ grilled chicken, 2 T of feta cheese, peppercinnis, bell peppers & oil/vinegar dressing
64 oz water
2 glasses of raspberry green tea
2 DDPs
EXERCISE: forgot to mention that I walk/ran for 30 minutes on Tuesday morning. My plans are to do this 2-3 times per week. It's a start. We are also signing up for a 5K run in June!

**I have lunch meetings on Wednesdays that doesn't serve a "L & G" meal; I made the mistake of thinking I could make it 3 hours without anything...WRONG! So, that's where the hamburger patty came in. So, I skipped a MF meal because I KNOW that I went over my calories for the day.

INSPIRATION: It is not enough to talk about what you need to do differently; you must also take a deeper look at who you really are and the motivating forces and fears that drive you . Without assessing our internal battles, it is impossible to make a permanent change!

2010-01-20T15:08:00.000-08:00

Tuesday, January 19th:
MF blueberry oatmeal
MF cinnamon roll crunch bar
Panera's Chicken Cobb salad
MF honey mustard pretzel sticks
MF chicken noodle soup
MF PB crunch bar
64 oz water
2 glasses of raspberry green tea
1 cup of coffee w/ SF creamer
2 DDP

GOOD NEWS: "newbie" reports that her blood sugar was at 121 today (prior to TSFL/Medifast, she was averaging 170). She also has gotten off TWO of her medications!! This is what it's all about! :D
>> Do you know someone who is diabetic that needs to loose weight? Take Shape for Life/Medifast is great for diabetics!

2010-01-19T07:43:00.000-08:00

Monday, 1/18/2010:
MF peach oatmeal
MF cinnamon pretzel sticks
MF chili w/ garden veggie crackers
MF strawberry crunch bar
MF PB crunch bar
Logan's triple play: sm sirloin, 1 sausage link & shrimp & veggie skewer; side salad w/ balsamic vinaigrette
64 oz. water
iced tea
1 DDP
2 c coffee w/ SF creamer
1 bite of a Logan's yeast roll

INSPIRATION: Good health, a body you love, and time for rest and relaxation require intentional actions. All of this takes time, yes, but there is enough time in the day to do what you were created to do. They key is identifying what's essential at this stage of your journey.

2010-01-18T18:48:00.000-08:00

Goodness!!! Time is going by so quickly with so much to do that I have neglected posting my meals for several days. Please except my apologies...

Sunday, 1/17/2010:
Grilled Turkey Patty w/ grilled onions, zucchini & bell peppers; side salad w/ balsamic vinaigrette dressing
MF PB crunch bar
MF chili nacho cheese puffs
MF strawberry crunch bar
MF chili w/ garden veggie crackers
MF hot chocolate

INSPIRATION: Close your eyes for a moment and imagine your life filled with what brings you happiness, peace, and success-at a pace that feels good and with a level of activity that gives you energy rather than saps it. Your life can be different - just 30 days from now. It begins with your decision to change...change your eating habits (why, how & what you eat) as well as your mindset. I truly believe each one of you have the ability and determination to reach your goals...even if you don't think you can right now! GO FOR IT...reach for the stars!

2010-01-15T15:19:00.000-08:00

(Oops...skipped Wednesday's post...already forgot what I ate too...sorry?!)

Thursday, 1/14/10:
MF Vanilla ready-to-drink shake
MF strawberry crunch bar
MF PB crunch bar
MF chili nacho cheese puffs
MF S'mores crunch bar
L&G: grilled Cajun catfish (Cheddars), green beans & a salad w/ vinaigrette dressing
64 oz water
2 DDP
2 c of coffee w/ SF creamer

INSPIRATION: You were created for a purpose, and there is enough time in every day for you to accomplish the things that were meant for you to accomplish without becoming overwhelmed or burned out. If there's too much to handle, asking for wisdom about what to change can be an enormous comfort and help. This will give you the courage to conquer the challenge you've been given for that day! Take one day at a time...one pound at a time...and pretty soon, you will have reached your goal!

2010-01-13T18:31:00.000-08:00

Tuesday, 1/12/10:
MF blueberry oatmeal
2 MF crunch bars
MF beef stew & garden veggie crackers
MF cinnamon pretzel sticks
Devolli's grilled chicken Caesar salad (w/o Caesar dressing or croutons)
64 oz water
1 DDP
1 cup of coffee w/ SF creamer
FEELING: so inspired by others who are also on the program...we can all do this!!!
EXERCISE: nope...

MORE GOOD NEWS TO SHARE: 3 more "newbies" weighed in today and now our total so far for just the three of them is 25 pounds for their first week...AMAZING!
We are organizing something in the office where we can put the total pounds all of are loosing as a whole and update it weekly...won't that be fun to see add up!!!

Keep it up everybody...you are soo helping me!!! XOX

2010-01-12T08:57:00.000-08:00

I want to hear from YOU...
If you are ON the program, please periodically post how you are feeling, your weight loss, meal tricks/tips, etc.

You have no idea how this is going to help others (including ME!)

2010-01-12T08:53:00.000-08:00

TONITE: Tuesday, 1/12/10 @ 6PM
Take Shape for Life Information Meeting & Tasting
Knight Family Chiropractic
Please RSVP with Amy (Amy@DrKnight.net or 903.821.2875)

Please pass this on to others you know that are interested in what you are doing or if they need to lose weight too. The more people around you that support you or are on the same journey just increases everyone's success!

>>>GOOD NEWS WORTH SHARING:
One of our "newbies" that joined last week lost 7 pounds her first week on the program!!! YEAH!!!! :)

2010-01-12T08:32:00.000-08:00

Monday, 1/11/10:
MF ready-to-drink vanilla shake
MF cinnamon crunch bar
MF honey mustard pretzel sticks
MF hot chocolate
MF PB crunch bar
Logan's grilled chicken breasts, grilled veggie skewer, romaine salad w/ tomatoes & balsamic vinaigrette
2 slices of turkey lunchmeat
64 oz water
2 DDPs
1 coffee w/ SF creamer & truvia
1 glass of strawberry iced tea (FF)
FEELINGS: Feeling GREAT...more & more energy!
EXERCISE: Not there yet; hopefully soon.
SOMETHING TO THINK ABOUT: Make sure your goals serve a greater purpose, in the right timing and with healthy motives - and that you don't allow what isn't really important to get in the way!

2010-01-11T17:47:00.001-08:00

Sunday, 1/10/10
MF apple cinnamon oatmeal
MF PB cinnamon crunch bar
MF chicken noodle soup & MF crackers
MF chili nacho cheese puffs
MF PB crunch bar
breakfast scramble: egg beaters, spinach, sundried tomatoes, purple onions, feta cheese, grilled chicken
64 oz water
2 DDP
2 slices of turkey lunchmeat
2 glasses of iced tea

2010-01-10T13:24:00.000-08:00

Saturday, 1/9/10:
MF blueberry oatmeal
MF strawberry crunch bar
MF chicken noodle soup w/ a side romaine lettuce salad, veggies & vinaigrette dressing
MF chili cheese nacho cheese puffs
MF PB crunch bar
Grilled chicken breasts w/ spinach, onions & artichoke, Spinach salad w/ balsamic dressing (same meal from same restaurant from night before because it was soo good!)
64 oz water
3 Diet drinks
1 slice of french bread
4 pieces of beef jerky
2 ginger cookies (on airplane due to stomach issues!)

that is a lot off plan...traveling can bring challenges!

2010-01-09T08:24:00.000-08:00

Friday, 1/8/10 MENU:
MF apple cinnamon oatmeal
MF strawberry crunch bar
MF chili nacho cheese puffs
MF cinnamon crunch bar
64oz water
3 DDP
2 cups of coffee
Grilled chicken breats w/ spinach, onions & artichoke
Spinach salad w/ balsamic dressing
1/4 piece of bread (shared w/ Ryan)
FEELINGS: travel day to Atlanta; didn't get all 5 MF meals in; not good!
But felt good
EXERCISE: walked through airport to baggage claim instead of tram (1.5 mile)

2010-01-08T08:20:00.000-08:00

Thursday, 1/7/10 MEALS:
MF Vaniila RTD shake
MF strawberry crunch bar
Grilled cajun catfish, green beans & romaine lettuce/tomatoe salad w/
Balmasmic vinegarette dressing
MF PB crunch bar
MF chili & vegetable crackers
MF apple cinnamon soy crisps
32 oz water
2 DDP
2 cups of coffee w/ 2 Tbps/ ea of SF creamer & truvia sweetner
2 slices of turkey breasts lunch meat (25 calories/slice
5 pickled okra
EXERCISE:does running a million errands count??? NO!
FEELINGS: I was hungry after school; you can see by my "extras"

INSPIRATION: you know, someone is always watching you...who can you inspire today?

2010-01-07T07:01:00.000-08:00

Wednesday, January 5th MENU:
MF ready-to-drink chocolate shake in my chilled coffee for an amazing iced coffee!
MF Beef Stew
MF Ranch Soy CrispMF S'more crunch barMF PB crunch bar
Chicken Cobb Salad @ Panera Bread2 Diet Dr Peppers
Iced Green Tea64 oz water (I have forgotten to mention this on my other diaries...but, I promise, I ALWAYS get in my 64oz...it's an OCD-thing now!)
EXERCISE: none :(
MY FEELINGS: Feeling great! I'm noticing my energy level is coming back up to where it was before the holidays.

SIDE NOTE: I didn't realize until last night that I hadn't posted by blog/diary for Tuesday...so I got a little confused on what happened when...see why it's important to do it daily?! So, the confession of eating a bite of bread that was written on Tuesday's diary really happened on Wednesday. Silly me!?! My friend, Mary Shankles can attest to all of this since I sat with her at Panera! :)

I make mistakes, too! I want you all to know that we are all in this together! I promise to be transparent and totally honest with you & I expect the same!

SOMETHING TO THINK ABOUT: Definition of self-care: the act of maintaining, nourishing, and protecting your mind, body, and spirit for the purpose of maximizing your effectiveness, happiness, and productivity in life. Isn't this what we all want? I DO!!!

MY CHALLENGE TO YOU TODAY: Today, declare that change is possible and that you are willing to do what it takes to create change. Open your mind to the possibility of change. Start today by jotting down the areas where you are feeling down, overwhelmed or like a failure. Then imagine for a moment what it will feel like to have control over these ares of your life. Conceiving change is the first step to birthing change.

"But with God all things are possible." Matthew 19:26

Tuesday, January 5th

2010-01-06T19:11:00.000-08:00

Tuesday, January 5th MENU:
MF Vanilla ready-to-drink shake
MF cinnamon roll snack bar
Chicken Caesar Salad w/ tomato vinaigrette dressing (DeVolli's)
MF peanut butter crunch bar
MF Chocolate ready-to-drink shake
MF S'mores crunch bar
EXERCISE: none :(
MY FEELINGS: struggled today at Panera...ate a bite of the bread that came with on my plate; not going to beat myself up about it though!!! Tomorrow, back on track! (Note to self: request no bread on my plate next time)

On a side note: I am inspired by my new friends; those who attended the "Tasting" last night. You guys are going to keep me so motivated to stay on track and be a good example. In turn, it helps me and you!! WE CAN DO THIS!

2010-01-05T08:30:00.000-08:00

Monday, January 4th:
MENU:
ready-to-drink chocolate shake
2 cups of coffee
3 Diet Dr Peppers
Iced Green Tea
1 c chili
spinach salad w/ bacon bits, sun dried tomatoes, balsamic vinaigrette dressing
MF Chicken Noodle Soup
MF Crackers
EXERCISE: none :(
MY FEELINGS: just trying to make it through the day without cheating AT ALL!
GOALS: to make it through this whole week (Sunday) without cheating; 100% on the plan!

2010-01-04T06:42:00.000-08:00

OK...I said the other day that we were back on board...we fell off. BUT, now, Monday, January 4th, we are both back on board. We found it challenging being at home and off our "normal" schedule to stay with the program. This shows a weakness in our discipline that we still need to work on!

Starting tomorrow, my post will be as follows:
Menu from previous day
Exercise
My feelings
Goals

For today...just so I can have a post for the FIRST DAY back on track...I'm going to let you know how my morning is going & then come back tomorrow morning to complete the day.

I started this morning at 7:30AM with a Chocolate Ready-to-Drink Shake & TWO cups of coffee so far! I'm so jittery I'm having a hard time typing! Next, I'll start on my 32 oz of water with a goal of finishing that by Noon. My scheduled snack time is 10AM; I'll have a snack bar - not sure what flavor yet!

I set a goal for exercise as well for the New Year: to work at AT THE VERY LEAST 2 times per week. I needed to set something realistic or I would feel like a failure. I really wanted to get up this morning before taking Josh to school & hit the treadmill...that didn't happen...Josh couldn't go to sleep last night because we have been staying up so late & sleeping in late that our clocks were all messed up! It was after midnight before we were both asleep!

BUT, The day is not over; I'm thinking I can do it either before I pick him up from school or afterwards, before dinner.

Help me here...keep my accountable!

2010-01-01T17:01:00.000-08:00

UPDATE on FREE Tasting Seminar...

We are going to host the event at our office,
Knight Family Chiropractic
3230 S. Eisenhower Parkway, Denison
Just South of Team Bonner Car Dealership

Please call to reserve your spot & to also ensure I bring enough to "taste"!
Office: 903.465.1881
Amy: 903.821.2875

Look forward to seeing you there...bring someone with you!

2009-12-29T11:58:00.000-08:00

We're back on track! I just set a personal goal to have the rest of my weight off by Valentine's Day! That's 30 more pounds to go...I don't think it's going to come off as easy; more work will be required by me.

I'll need all the support and accountability I can get. The more of us there are working together towards the same goal, the easier it will be...AND more FUN!!

2009-12-23T13:41:00.000-08:00

Interested in learning more about how we lost our weight?

Attend a FREE Tasting: Tuesday, January 5th or
Tuesday, January 12th, both @ 6PM
Location to be determined...I'll keep you posted!

Email me to say you're coming or if you have any questions!
Amy@DrKnight.net

2009-12-23T08:55:00.000-08:00

OH MY...the Holidays are hard...so many goodies! Ryan & I were just talking last night about how we can't give up; eating like there's no tomorrow... and loose all the momentum we've created so far. It's a daily struggle that we have to face! But, we're in this together & can have a few sweets in MODERATION then get back on track.

We LOVE to watch "Biggest Loser"...it's so motivating! I feel like getting on my treadmill & running!

We've lost 172 pounds...learn how!

2009-12-14T15:42:00.000-08:00

Hi! We're Ryan & Amy Knight. We recently lost weight and want to share how we did it with everyone we know!

We started our weight loss journey together in February 2009 and as of October, Ryan has lost 92 pounds and Amy has lost 80 pounds! Check out our website for details about the program we are following!

We would love for you to follow us on our journey; whether you need to lose weight yourself, or you're just curious! This is a place for us to be REAL; to share our successes & our struggles. We ask that you join us by posting your comments.

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Please visit our website: www.DrKnight.net for more information about our weight loss program.

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