Make Your Weight Loss Goals Foundationally Sound

It’s the middle of summer and once-determined dieters are falling by the wayside every day. Why? Because they’ve had their cruise, wedding, vacation, class/family reunion or other event and their goal for losing weight has ended. Now they are creeping back toward their unhealthy habits and wondering what went wrong. It’s a common occurrence.

foundation built on sand (2)

It’s important to unmask the primary emotional and psychological reasons why one eats uncontrollably or the underlying challenge returns. Until someone asks, “Why am I doing this?” they fail to recognize the true problem. It’s like slathering paint over moldy dry wall hoping for new results.

The “why” of your goal is the foundational question. One needs a personally capable, strong foundation and an honest evaluation to complete any weight loss program successfully. Don’t get me wrong, it’s good to have a goal and many want to lose for a special event. Keep in mind , those are temporary, however. When the event is over, so is the motivation. Real change is a forever desire. Don’t you always want to feel vibrant and healthy?

Many build their diet on false physiological concepts. The diet plan sounds good but are only half-truths with no strong scientific and metabolic truth. These diet programs are the equivalent of  sandy foundations.

Those who seek them are the ones who follow the latest fad because they’ve already tried everything else: the Cabbage Soup, Atkins, Cottage Cheese, fruit or Rice Diet, liquids, magic pills, even in my opinion, the Paleo Diet. These come and go, popular one day, out-of-fashion the next. No one can remain on them forever because they aren’t foundationally sound. The body rebels due to an unbalanced chemical need. These diets wash away with the sands of time as quickly as they come, until the next sand castle concept.

Why are they false? Because these diet plans do not hold to absolute physiological Truth. What if I told someone he could jump off a 50 story building and he’d fly simply by flapping his arms? It ain’t gonna happen! But false diet gurus are professing exactly that crazy mentality and people buy into it. “Lose ten pounds of fat in ten days!” Sorry, physiologically not true!

A firm foundation will stand the test of time: the Mediterranean, DASH and Volumetrics. All of these are built solidly on the rock of physiological truth and nutritional balance so it doesn’t topple your metabolic dwelling.foundation castle

“Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock. The rain came down, the streams rose, and the winds blew and beat against that house; yet it did not fall, because it had its foundation on the rock.  But everyone who hears these words of mine and does not put them into practice is like a foolish man who built his house on sand. The rain came down, the streams rose, and the winds blew and beat against that house, and it fell with a great crash.”  (Matthew 7: 24-27)

The bottom line however is that many factors contribute to success or failure. Apathy, discouragement, boredom, peer pressure, family distractions . . . all influence decisions. Know what triggers yours. Continue to strive for health because God desires excellence from us . . . in all we do, especially our dietary habits. We control what goes into our bodies, so if we choose to self-destruct, that’s a psychological issue. Figure out why.

Become your best self for Him for he sacrificed all for us.

The Importance of Sleep, Heavenly Sleep

 “It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for he gives to his beloved sleep.”  (Psalm 127:2)

sleepy personHave you ever had a friend or acquaintance who worked shift work, had too many activities to sleep, or joked, “Well, I’ll sleep when I’m dead.”  First of all that’s bad theology and second, they didn’t recognize the importance of sleep!  Sleep is essential for life’s regeneration and for renewed mental health and weight control.

Even God insisted on rest: Genesis 2:2. “By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work.”  A God of Balance, right?

In this high-tech world of computers, Kindles, iPods and cell phones, if we didn’t recharge our battery-operated devices every so often, they would eventually run out of steam.  Same with our physiological electrical systems as well.  In order to work properly, our bodies need recharging and sleep is how we do it. Sleep boosts our immune system, reduces stress and restores energy levels.

Our pineal gland, located in our brain, releases the hormone melatonin which monitors our sleep cycle. As we get older, our hormone levels and other systems start to decline. Thank Adam and Eve for that.

When one can’t sleep, it creates stress. We tend to toss and turn and our minds can’t relax! This produces physiological changes, increasing the risk of heart disease and a weakened immune system.

For sleep, we can take melatonin supplements but I recommend them only for a short amount of time, 1-2 weeks. Here’s why:  Current research is professing that if the body is receiving hormones from pills, medication and supplements, the body will stop creating its own hormone and begin to rely on outside sources. So be cautious about using any hormonal supplement for too long a period.

Some foods naturally contain melatonin so  I would highly recommend getting your supplementation naturally.  Melatonin is an amazing hormone and isn’t simply for sleep. It’s powerful benefits include antioxidants, cancer & heart disease fighters as well as anti-aging properties.

Here a list of nutritious foods to incorporate into your diet to get a good night’s sleep:

  1. Cherries! It’s cherry season and this wonderfully delicious fruit contains a great deal of natural melatonin. Try consuming a handful of cherries about an hour before bedtime.
  2. Having a small bowl of magnesium rich cereal has been known to help some people fall asleep at night.
  3. Tryptophan,a calming amino acid found in milk and turkey, is a solution too.
  4. Black and other beans, bananas, dark green vegetables contain a lot of magnesium which relaxes the body.
  5. Salmon, (also chicken, wheat bran, peanuts, apricots)  helps convert vitamins B3 and B6 ( found in bananas, rice, shrimp, carrots) into melatonin.
  6. Add oats, sweet corn, tomatoes, barley, chicken broth, avocados to your diet.
  7. Herbs like lavender, lemon balm, juniper or passion-flower will produce a soothing relaxation to your bath water.
  8. Having a cup of chamomile or Sleepy Time tea in the evening has seen results as well.sleeping baby

Sometimes our bodies can’t rest because we have too much on our minds. So have a piece of paper beside the bed, write down your anxious thoughts and get to them in the morning!

Best of all, when you can’t rest; pray, count your blessings or sing a hymn in your head and it’s amazing how quickly you’ll fall under His protection and sleep like a baby!

What in the World is Metabolic Syndrome???

If your doctor ever told you had metabolic syndrome, you probably wondered what that means. The term metabolize is simply how your body processes calories for energy. But what is metabolic syndrome? Is it good or bad? If diagnosed with it, you might be wondering, how did I get it and what can I do about it?

Let me provide a simple illustration to help you understand this term:

Have you ever seen dominos set up in intricate patterns before? Think about how those dominos line up and then fall after the first domino is pushed over.

Now relate the domino effect to health because it’s similar to how metabolic syndrome works. Many factors are involved in creating this pattern.

For example, the first domino could represent insulin resistance. Insulin is the hormone which regulates blood sugar. Insulin resistance is the term for insulin’s failure to be utilized (metabolized) properly. This can eventually lead to diabetic challenges, diabetes produces nerve damage, nerve damage leads to stress, stress to weight gain, which creates heart disease and on and on. One health challenge advances to many others.

This exact pattern can be applied to those who continually eat fattening foods, creating plaque which hardens and narrows arteries, which then creates extra stress on the heart, causing heart palpitations, chest pains and eventually heart attacks.

“Scary stuff. Okay, I’m in – how can I change my risk pattern?”

If you truly want to see improvement, change your lifestyle. Only you can do that; and only if you’re ready! As much as I want you to be healthy, you must want it more!

Metabolic syndrome is usually linked to obesity s0 improve your eating habits.Begin today to clean up your menu with more fibrous whole foods which will escort toxins and bad cholesterol out of your system. No need to suffer. Eat sensibly and balanced. (Avoid quick-fix, fad diets!!!) Add flavor with healthy herbs and spices instead of fat.

Do you consume many fast-food meals, donuts, and fatty meats like cold cuts or sausage? How about processed snacks like potato chips, Twinkies, or Cheez Doodles? STOP! This raises dangerous LDL cholesterol levels.

“LDL? HDL? What??? It’s Greek to me!”

Good cholesterol, HDL, (healthy) protects the heart and blood test results should be over 60mg/dl. (LDL (lousy) should be kept low. Strive for 130-150 mg/dl in a real world. Triglycerides are the blood fat levels created by consuming donuts, pies and other sugary snacks.

High blood sugar insulin is usually a sign of early diabetes. I’ve lowered many a diabetic patient’s levels simply by increasing their high fiber food intake; whole grains, beans, cruciferous vegetables, legumes, sweet potatoes . . . Still on the Adkins or Paleo Diet? Get. Off. It!

Another change I’d recommend is to incorporate sufficient exercise into your lifestyle. Finding exercises that are enjoyable to you is essential: dancing, swimming, tennis, walking, badminton, etc. If you get your children involved, the entire family benefits.

With each fall of a domino your risk of Metabolic Syndrome increases. I’d rather not play Russian roulette with my health and highly endorse the pure enjoyment of a high-energy lifestyle. Sure, sometimes there’s a genetic factor involved but don’t get discouraged. I inherited my mother’s osteoporosis and father’s familial cholesterol. Therefore I take medication, but also fight to be healthier with weight bearing exercises, avoiding dangerous fats while consuming a balanced Mediterranean diet.

“I will praise You because I have been remarkably and wonderfully made. Your works are wonderful, and I know this very well.” (Psalm 139:14  HSV)

Your life, your choices. Please choose an abundant life!

Should We Expect Rewards for Bad Behavior?

“But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.”  (1 Corinthians 9:27)

I haven’t posted about our pup, “Mr. No-no” in a while. How quickly times flies. He’s 17 months now and still mischievous. Honestly though, he’s so gosh-darn-fluffy-cute & affectionate, I can’t stay angry at him long.

Unfortunately I must be more stubborn than the pooch or I’d have a very spoiled dog and no one likes that. He gets away with some bad behavior occasionally, but mostly he’s a  joy to be around, sweet but challenging.

In spite of all the toys he has to play with, we’ll still catch him chewing on the edge of our carpet. We know he realizes right from wrong because as soon as I gasp at what he’s doing, he’ll run into his crate and give himself a “time-out” and look absolutely  sorrowful for what he’s done.

Or is perhaps the real reason he’s miserable, is because he got caught?!

How like unruly pooches we are too. Many of my patients were extremely sorry after consuming all those chemically-based, fattening foods which evolved into heart disease or diabetes. But were they really  (???) . . . or was it the fact that their behavior caught up with them and they had to face the consequences of their actions which caused the sorrow?

Everyone realizes that choosing unhealthy foods MOST of the time isn’t good for us – that’s a “duh” statement. But we do it anyway, don’t we? It’s the main reason I enjoy counseling because getting to the root of  why we self-destruct with foods must come first.

Our American diet has become so unhealthy: Breakfast of bacon, 3 egg cheese omelette, hash browns, buttered toast followed by fast-food double cheeseburgers, French fries and shake for lunch. Then for dinner fried chicken and a “diet” coke. (Or the equivalent daily.)

Recently we were visiting at someone’s house and our dog kept jumping up, demanding a treat. I asked the friend not to give it to him unless he sat first. The man laughed, shook his head and stated, “Oh that’s okay, he’s just a puppy.” and promptly gave Mr. “No-no” a treat. So what did our dog learn? That jumping is acceptable and you’ll be rewarded if you keep it up.

That’s so contrary to Scripture. What if God laughed at our ungodly behavior and smirked, “Well, that’s just Fred. He’s a new Christian. Here’s a treat . . .”

No! Actions have consequences. “Do not be deceived: God cannot be mocked. A man reaps what he sows.” (Galatians 6:7)  Or as we say in today’s terms, “Garbage in, garbage out.” God stated anything is permissible. but not everything is constructive. (1 Corinthians 10:23)

Sure consuming BBQ ribs, fries, milkshakes, steaks, etc. is permissible. Simply eat less and balance  nutrients out. Personally I avoid most fattening foods because fat actually coats the tongue which prevents us from really tasting our food. Therefore we eat more, trying to derive more flavor. That first bite of ice cream or donut might taste fantastic but after a while, we don’t reap as much enjoyment because our taste buds are covered.

80% of the time choose healthy nutritious foods. What God created in Genesis 1:29 and 9:3, He preferred us to eat. He provided us with excellent and varied choices for our best metabolic function. We should always attempt to honor God with our lifestyle and diet. If we abuse our bodies, remember it was our choice.

Discipline your body! Don’t create an idol out of food, because actions always have consequences.

 

 

 

 

Don’t Fall for “Bait and Switch” Tactics

I must admit to a pet peeve and I’m probably not alone in this.

Occasionally on Twitter, I’ll discover new people are “following” me. Great, love new followers! I’ve developed some fabulous friendships this way. But what really gets me ticked off, are those who only go on “fishing” expeditions.

You know the ones I’m talking about.  Those who “follow” my Twitter account in hopes I’ll click onto theirs and follow back, then unfollow the next day? These are “bait and switchers.” They care nothing about me. (Don’t like phonies, never have, never will.) They only want to add to their numbers (even some Christian sites do this! Shameful!) Sorry I won’t fall for it. I can “unfollow” faster than follow.

I don’t understand their thinking. Why are they only searching for numbers? Do they believe an agent/ publisher will think, wow, so many followers! I’ll sell twelve more copies of their books. I’d rather have a 100 true friends than 74 thousand phony ones, wouldn’t you? My followers become friends and I praise God for some amazing people I’ve met through blogging, Facebook and Twitter.

Well once again, as a nutritional counselor, I connected this to false diet plans and the gurus who create and profess “Join this diet plan and lose ten pounds in the first week as millions have done in the past!”

You see, like those who bait and switch to create a huge false following, those diets are fishing too.

“OVER A MILLION PEOPLE HAVE LOST WEIGHT ON THE __________ DIET PLAN. YOU CAN TOO!”

But you protest, “A million people can’t be wrong!” Sure they can. An old Chinese proverb professes, “Even if 5,000 men are wrong – they’re STILL wrong.” Numbers mean little except when it comes to Heaven.

“There is no salvation by anyone else, for there is no other name under heaven given among people by which we must be saved.” (Acts 4:10 ISV)

Of course millions have lost weight on diets – any diet will allow you to lose weight. But there’s no easy way to do so. More importantly, how many have kept it off? My guess is not many!

False diet plans can’t be consumed forever because they are unbalanced. It’s physiology. The body’s chemistry would rebel. Those diets lack vital and necessary nutrients for normal physiological functions. The body wants to survive and will do all it can do rectify this false mindset, even shutting down your metabolism in order to conserve caloric energy. Or worse, retaining fat because it perceives the crops have failed and you need rescuing!

False prophets and false diet gurus profess all types of claims because they want followers too. Their false claims aren’t backed up by Truth. And those who snidely remark how naïve I am to believe God’s Word over “science” are the same people who claim it’s unhealthy to eat potatoes, eggs, dairy, avocadoes  . . .  Then physiological truth appears and scientists whisper, “whoops, never mind.”

I declare, some who follow these false teachings are the same people who wistfully believe a hot dog and ice cream diet will make them slimmer and healthier. (Oh, in case you think I’m exaggerating, just ask Oprah who in the mid 1990s set up a false diet center in a mall professing that bogus claim and had 41 people sign up in 2 days!)

“The inexperienced inherit foolishness, but the sensible are crowned with knowledge.” (Proverbs 14:18 HSV) 

What I am asking you to do is research before you act. Signing up for crazy diet plans will only make your wallet slimmer, not your waistline!

 

Healthier Eating Truth for an Extended Life

Last week I featured a dear friend who celebrated her 100th birthday. In that blog I spoke of her positive mental attitude as being essential to a longer, happier life. We discussed many things that day and another was how consuming healthier foods gave her that extension on a life well-lived.

Granted Judy grew up during an age without all the preservatives and chemicals found on our store shelves today. She ate more unprocessed whole foods. Sometimes I wish we could go back to a simpler time because many of today’s selection are literally killing us!

I confess it drives me crazy to hear “Oh, I don’t eat carbs!” Oh really??? Well that means you don’t consume fruits, vegetables, whole grains, nuts, seeds or herbs which is against God’s Word in Genesis 1:29.

“God also told them, “Look! I have given you every seed-bearing plant that grows throughout the earth, along with every tree that grows seed-bearing fruit. They will produce your food. ”

What they probably mean is that they’re staying away from Simple Carbs and triglycerides like donuts, Twinkies and Pop Tarts. Good. But giving up ALL carbs is unbalanced and God wants us to live a balanced life.

Complex Carbohydrates on the other hand, keep your body running like a well-oiled machine. These are loaded with nutrients, phytochemicals, amino acids and enzymes. Surprised to see amino acids on my list? You’re not alone. Most believe that amino acids (the building blocks of protein) are only found in meat. Actually all nine amino acids which the body cannot make on its own are found in plant proteins.

Complex carbs metabolize in only 1-3 hours so people get hungrier sooner. But that’s not bad. It simply means the food is energizing you, so eat mini-meals, balanced with a little protein which lasts from 2-4 hours. Also your brain functions primarily on the glucose of those carbs so if you want to kill off your brain, go right ahead and avoid all carbs. I won’t.

The two kinds of beneficial fiber found in CC’s accomplish much. Soluble fiber turns into a gel and is beneficial for the blood stream’s removal of toxins and bad cholesterol. Applesauce, oatmeal, pears are examples but a combination of both types are found in all fruits, vegetables. The second, Insoluble fiber, is like Rotor Rooter, pushing along toxins to clean out your digestive system so one’s body can absorb nutrients. Insoluble fiber passes along without breaking up. You can find it in corn, beets, apple skins, etc. These protect against colon cancer and liver disease.

Increase any type of berry. They’ll fight inflammation by reducing oxidation and inflammatory stressors. As a side benefit they will increase brain function!

Another complex carb usually avoided by dieters are nuts. When I began my nutritional career in the 1990s this was a food nutritional “experts” told people to avoid. When I thought about it, I questioned why. (Eggs and potatoes were also considered “no-no’s.” Would our God declare that all He created was “Good” and then wring His Hands and say, “Whoops!” I didn’t think so.

After careful study I discovered how nuts contained a plentitude of B-complex vitamins, magnesium, manganese, calcium, copper, iron, zinc, selenium, omega 3’s and on and on. It also increases good cholesterol and contains fiber. Doesn’t sound like a mistake to me!

Herbs and spices are complex carbs too. Spices are great for the circulation and our mental function. Spices are fibrous foods which lesson inflammation and regulates insulin production.

Don’t fall for fallacies; God wants to provide a healthier environment and man messes it up!

“With their mouths the godless destroy their neighbors, but through knowledge the righteous escape.” (Proverbs 11:9)

Sage Advice From a 100-Year-Young Friend

“Wisdom is with the aged, and understanding in length of days.”  (Job 12:12)

Everyone desires to live a productive and happy life. Few achieve it. My dear friend Judy exemplifies it!

Tomorrow marks her 100th birthday. Yes, she moves a little slower but her mind is still sharp. She resides in a lovely assisted living facility but never misses a Sunday service if she can. With so much energy, I can’t help but think she must have been somethin’ in her prime!

Now imagine all she has seen since 1917; how the world has transposed amidst industrial growth, space flights, world wars, technical advances and changes in society which have occurred over a century.

I interviewed her recently to unearth how she accomplished what so many seek but never find; peace and contentment.

Ellie: Judy, you are one of the most gracious people I know. I never hear you complain about aches, pains or grumble as so many older people do. What’s your secret to being so youthful?

Judy, without a moment’s hesitation deadpanned, “Good genes!” (A great sense of humor is also a wonderful age-resister: Proverbs 15:13.)

E: And that’s certainly part of it. You still look and act young-at-heart. But I also know you’ve gone through challenging times. What has given you such a positive outlook on life?

J:  (pausing) I guess my mother was the greatest influence in my life. When I was a teenager, she wouldn’t allow me to  complain when others had so little compared to us. She always told me to count my blessings.

E:  This was during the Great Depression?

J: Yes, we weren’t rich but we weren’t poor either. My mother was always sharing what we had with those less fortunate than us. Her generosity was a good example to follow.

“I have been young, and now am old, yet I have not seen the righteous forsaken or his children begging for bread.”   (Psalm 37:25)

E:  So what was the most important piece of advice your mother ever gave you?

J: She taught me that if you don’t give – you won’t receive. Help others as best you can. Give from the heart but be genuine about it.

E: What’s your secret to aging gracefully? You certainly don’t act 100. I know they feed you well here.

J:  In here, one eats what they put in front of you. (smiling) Well . . . there’s always an activity to occupy our time if we want and I’m happy being here near friends. My mother told me there is always someone who is better off or has less than me so I try to live my best life. Until I see Jesus, this is the life I’m given and I am content.

E: Is that another of your many secrets? So many who live in Assisted Living Facilities miss their previous home and lifestyle, but I’ve never heard you complain.

J: I think I’ve never minded change. I’ve lived a long time and have seen this world change a great deal. Look at how technology has grown. I’m able to watch TV, talk on my cell phone and have friends drive me to church.

E: With that being said, what words of wisdom would you give today’s generation?

J: I’m sorry so many seem to have lost the Godly values my generation had and I’d like to see more kindness.  Young people used to stand aside to allow older people to enter a building. Few do today.

E:  You don’t seem to live in the past as so many do.

J:  I remember my past but I don’t live in it.

Judy epitomizes what being young-at-heart is all about. To be truly content one must be grateful for God’s blessings in one’s life, remain mentally and physically active while being surrounded by loving, supportive friends. Those are the keys to a Joyous Life.

She has truly exemplified Philippians 4:11, “Not that I was ever in need, for I have learned how to be content with whatever I have.”