10 Successful Habits for Abundant Health!

 “For it is written, You must be holy, because I am holy.” (1 Peter 1:16)

We are commanded to honor God with our bodies and let’s face it, no one desires to fail on a “diet” plan. But every time we get exasperated, wanting to quit, the devil taunts: see I told you couldn’t do it! Don’t believe it! The Lord knows you are more powerful than Satan so tap into God’s power! (1 John 4:4)victory-on-mountaintop

To ensure weight loss success, establish your defenses against Satan’s lies.

1. Winners know who they are.  Accept your need for self acceptance. You are unique, revel in that. Build your worth around your personality, love for God, others and family. Real beauty comes from within. (1 Samuel 16:7) There are some very attractive but mean-spirited people you’d prefer not to be around, agree?

2. Become conscious of how you react to food. Are you really hungry or just provoked by a feeling? Do you eat healthy foods or do you bring tempting junk into your home? Do you eat quickly or dine leisurely with friends and family?  It takes 20 minutes for your brain to know your tummy is full, so relax and enjoy your food.

3.  Build a support system for accountability/encouragement. God declared that it wasn’t good for man to be alone.  Your friends and family care if you’re unhealthy. Love yourself enough to change for their feelings as well as your own.

4. Successful people are committed to reaching goals. They don’t allow set-backs to deter them. Sometimes you’ll be ten steps forward and then four steps back, but remember, you’re still going forward! As a Christian, is there anything that would entice you to return to a decadent lifestyle? Hope not! Realize that God doesn’t expect perfection from you, only obedience –  so don’t expect it from yourself.

5Successful people develop strategies. They have created strategies to overcome temptations before they arise. Outside influences don’t control them. They know honoring God is more important than   establishing a fattening treat as their idol.

6. They find pleasure in other actions besides eating! Develop a hobby, write, paint, exercise, read a favorite novel, garden, learn a new skill. You do so much for others, now spend time on yourself. It’s not selfish to find satisfaction in a well-rounded lifestyle! Food then won’t be the highlight of your life.

7.  Motivated people use visualization skills.  Try visualizing yourself covered in beef fat. Visualize eating raw chicken skin, mmm . . . or bacon grease coursing throughout your veins.  Not very attractive. Think of your heart as a separate entity, faithfully working day and night to keep you alive. Your heart deserves better!

8Winners are confident people! Aren’t you drawn to confident leaders? Just think how mentally strong you become, because no one else can lose your weight but you!! If you can lose weight you can do anything, so walk like a winner!

9. Winners become educated. They understand why they eat, where the temptations are. They control their daily fat intake and rarely eat junk food which greatly ages the body. They exercise because it’s beneficial. They’ve learned how the body works. What a fascinating machine God gave us!

10. Feeling great is their everyday routine. Healthy people smile more, enjoying life! Being healthy improves one’s looks, energy level, longevity, self-esteem and is a testimony to how God gloriously rules in our lives.

Walk with God’s Strength, it’s something winners strive for.

“For I am the LORD your God who takes hold of your right hand and says to you, Do not fear; I will help you.” (Isaiah 41:13)

Another “What Does It Mean To Me in Dog Years?” Post

My husband sat with his morning coffee, reading a magazine. After finishing an article, he shook his head and murmured, “Hmmff.” He placed a piece on health in front of me entitled  Know Your Numbers. “I bet you can tell me what’s wrong with this.”

heart-healthy-foodsGlancing through it, I read how it recommended knowing our blood pressure, glucose and cholesterol level numbers. It wasn’t long before I understood what hubby meant. It never once mentioned what those numbers were, the standard to which we should compare ourselves.

In other words, my blood pressure could be 230/150, my glucose 65 and my cholesterol 360 and it wouldn’t mean a thing! I wouldn’t know if my stats were low, balanced or dangerously high.

Even if I “know my numbers” it wouldn’t mean squat unless I knew what it meant to me in dog years? (We know if dogs are 12, they are actually 7x’s that in human years. Now we can relate to why he’s sore after climbing stairs.) How in the world could we possibly “know” our numbers when it never provided the standard in which we should compare ourselves with? 

So in case you happened to read this same article, here’s a quick overview. These are physiological standards which we should aspire to in order to remain the healthiest we can be.

Our blood pressure should consistently be within the 120 systolic and 80 diastolic range under normal circumstances. That means in a non-stressed atmosphere. Like not being chased by a rabid animal or being in a job you don’t enjoy. By constantly being provoked, the heart remains under constant stress, increasing blood pressure. Therefore find ways to distress with soft music, bubble baths, exercise, fresh air . . .

Our blood glucose should remain between 90-120 before meals. Glucose is brain/body fuel. Consuming well-balanced, fibrous mini-meals throughout the day will keep our metabolic engine running efficiently. Skipping meals will make us susceptible to bingeing for quick energy and the fastest energy is sugar! Sugar enters our system within 15 minutes but burns up very quickly, dropping insulin levels. We then become extremely hungry and sugar cravings begin again.

High glucose levels are more dangerous to us than simply weight gain. Consistently high glucose levels can cause kidney, nerve and eye disease or even amputation of limbs. To stabilize blood sugar consume lean protein and a high fiber diet of whole grains, fruits, vegetables, nuts, seeds and herbs. Try to consume from 25-35 grams of fiber daily. (4 grams equal approximately 1 teaspoon.)

Cholesterol is more complex. There is “helpful” cholesterol (HDL) which protects the heart and transports bad cholesterol out of the body.  HDL should remain above 45 mg/dl. (Milligrams per Deciliter.) LDL, “lousy” cholesterol, creates plaque,clogging arteries. LDL should remain lower than 100 mg/dl. Beneficial fiber (with water) clears our arteries like Roto Rooter.

Stay away from high protein diets which contain a higher cholesterol rate. Also stay away from sugary donuts and processed desserts which raise triglycerides which should remain lower than 150 mg/dl.

If we eat unhealthily because we demand instant gratification, how could that ever please God? As Christians, God provides a Biblical standard which we judge ourselves against. The Bible contains Absolutes, to which we should aspire: “Be holy for I am Holy” (1 Peter 1:16.) If we didn’t, we’d have no moral compass and would reap the unhealthy lifestyle which we ourselves sowed. To paraphrase Judges 21:25, “everyone would eat what was right in his own eyes,” regardless of consequences.

“Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.” (3 John 1:2)

Renewing of the Body AND the Mind

“Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.” (2 Corinthians 5:17)

A New Year means a new start. You’re determined – this year is the year you’ll be healthier. This year you instantly-thinwon’t cave before a pepperoni pizza or chocolate cake graven image. It’s kale everything from now on, you declare! God will be so pleased when He sees you are suffering to obtain perfection. Not!

But eventually, when you find yourself giving in to temptation you consider yourself a failure and announce, “Oh if only I could be instantly thin!”

Well if I had a magic wand and could make you instantly thin, I still wouldn’t do it.

“Why, that’s mean,” you protest.

Think I’m mean? Not really. For example, you could certainly lose weight by starving or on a boxed food program. But without knowing how to prepare your first meal after you reached your goal weight, I promise you the pounds will gradually reappear.

Time and experience teaches, instant gratification does not. The process is so much more important than the progress you make!

The process educates:

  1. it teaches us to slow down, savoring our food
  2. how physiology relates to cravings
  3. how we can control our emotions when challenges arise
  4. to strategize correctly during certain situations
  5. and what it’s like to feel successful because you did it without gimmicks!

Don’t you always want to feel proud that you conquered these challenges? No one else lives in your body but you. No one else can make you healthy but you.

Education teaches, instant gratification doesn’t. How many times has the latest sports rookie signed on to a team for a small fortune, only to lose that fortune to fast cars, drugs, gambling or something else. How many lottery winners go through all their money in a few years and wind up unemployed and homeless? And don’t get me started on those young actors or actresses who face jail time because they don’t realize how fortunate they are and feel they are above the law. Too much, too soon! They never learned the process of control. The reward came instantly before the self-discipline took hold and controlled their actions.

The same factor pertains to weight loss. Successful gradual goals will earn long term success, not instant gratification.

Christ didn’t rely on instant gratification although he could have.  He knew that as God, He came to earth to live as a man. It’s important to remember that He experienced  hunger, heat, discouragement, betrayal, heartache, suffering and everything we are tested with. But He endured, conquered all of those obstacles and triumphed! He understands what you are going through too. He realizes it’s challenging to discipline yourself to do the right thing. But it did it for us, return the favor.

This week start out with small goals: walk a half mile today, tomorrow an entire mile. Drink four glasses of water today, tomorrow six. Select and bring home from the store only good fruits, vegetables good fats and lean meats this week.

Everyone must start somewhere, so choose to start today!  It’s your choice – choose to begin and end  sensibly. Be proud of becoming a New Creation for Christ in 2017!

“Therefore prepare your minds for action; be self-controlled; set your hope fully on the grace to be given you when Jesus Christ is revealed.” (1 Peter 1:13)

 

Before You Begin Your Weight Loss Resolution

“But as for you, be strong and do not give up, for your work will be rewarded.” (2 Chronicles 15:7)

Most of us will endure another week of holiday eating before our weight loss resolution kicks in. Initially, January 2nd, we start out so determined, this time I’m really going to do it! But then the first football play-off party, bridal or baby shower invite arrives and bam, you lose your resolve and cave in before that chicken wing idol.challenges-are-what-makes-us-interesting

Now you’re discouraged. Why bother, I’ve failed again! No you haven’t. Life is a process, a learning experience and a journey of successes and failures. Only one person was perfect and we are not Christ. Weight loss isn’t easy but it sure is rewarding when you conquer any addiction. And you know what? Success gives you confidence.

Before you begin, understand physiology:

Weight, among other reasons, fluctuates with stress, the time of day, (or month) or the sodium you consumed. Rather than trust your scale, ask yourself: how do my clothes fit? How much energy do I have? How does my complexion look? All these are much better indicators of healthy or unhealthy living.

Weigh yourself, then put away your scale. Weight is relative, health is not! A pint equals a pound. A couple of cups of coffee and you are a pound heavier. Take a shower, your hair is wet, you’re heavier. It’s an illusion, it’s not unhealthy weight. Excess fat is unhealthy.

Besides weighing oneself daily is discouraging – if it doesn’t come quickly enough, the tendency is to give up. We are an instant gratification society but instant anything doesn’t teach us how to strategize against challenges. On the contrary, it makes us spoiled, demanding children. So weigh yourself every couple of weeks or better yet go by how energetic you feel and look.

Don’t forget to breathe, enjoy life and take time to laugh! Find ways to relax. Stress increases toxic conditions. Toxins increases insulin levels, making the body work harder which tires us. When one is tired the body nags us for food to regain that energy. The quickest energy is sugar which raises insulin levels and thus it’s a vicious circle.

Start cleaning out those toxins. All those sugary desserts, alcoholic drinks  and fattening foods contribute to an unhealthy acidic pH. This ages us while stressing out the kidneys and liver, making them work harder to detoxify our system. Our pH should to be around 7.3 which is a healthy alkaline level (that’s another post.) Simply consuming the most colorful fruits vegetables will supply many wonderful nutrients as well as fiber, to get you back on track.

Begin by flushing out toxins with lemon water, consuming lots of green leafy vegetables and fibrous fruits. Try cleansing your digestive tract with water-based foods such as vegetable soups and juices for several days. Steer away from the cream-based soups for now. Consuming tomato, vegetable beef, chicken noodle, hearty pea or bean soups instead as wonderful alternatives.

Vary caloric intake too. It’s shakes up metabolism. If you normally consume approximately 1800 calories per day, one day consume 1200, the next 1500, the next 2200 and the following day 1600. But do not starve! When one loses weight they’ll also lose muscle, which burns fat. When they gain, especially without exercising, they’ll gain fat back. One can’t outsmart a fat cell. Starving will simply slow metabolism to a crawl which begins “yo-yo” dieting.

Be determined! God wants you healthy and so do I, so stay tuned for more practical healthy tips over the next weeks.

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The Best Present Ever

the-christ-child-birth“He it is who remembered us in our lowly circumstances, for his gracious love is everlasting—” (Psalm 136:23)

When I was a child we didn’t have a lot of material items. We lived in a dilapidated old farm house with no indoor plumbing. Until our father installed a bathroom and plumbing, we had to use a pump to draw water and use the outhouse. But choosing to remember the good, it did have a charming pot belly stove in the dining room and a fireplace in the living room.

One day, just before Christmas, the fireplace caught fire and we lost most if not all our presents that year. We were grateful our home didn’t burn to the ground but what did survive smelled like smoke.

One night as we were returning home, there was a note attached to our front door. It told us to walk around to the side of our house and lift up the storm door. There, lo and behold, we found it filled with gifts of warm clothes, quilts, food, stuffed animals and other toys! I can’t remember who gave us those gifts but decades later, it was the memory of finding those precious gifts that meant the most to me.

At that time, we could have sent the presents back, but did we? No, wouldn’t we be fools to do so? So we embraced those gifts as a true love offering from someone who cared and wanted to brighten up our holiday, allowing us to forget the sorrow of our past.

I am not poor anymore and have accumulated much over my lifetime. But sometimes I wonder how many materialistic items do I need in life? In the year 2000, after deciding to become fulltime RV’ers, we sold almost everything we owned. I looked over all those items and thought, it’s just stuff. (Basically the only items we kept were memories in a 5×7 storage unit.)

How much “stuff” do you need? Most items will fade or be given away and all this eventually will turn to dust. But memories should last forever. That memory warmed my soul and turned a tragedy into a kindness I never forgot.

This Christmas Season I urge you to enjoy all the true Joy which God wants us to possess. But please don’t get so caught up in the frivolity of the gift-giving and “who got what” that we forget the True Meaning of the Season.

“”For God so loved the world, that He gave His only begotten Son, that whoever believes in Him shall not perish, but have eternal life.”  (John 3:16)

God gave us the best present of all; one which will never fade away. He gave His Only Son that we may believe and accept God’s Gift of Eternal Life. But not all will accept and believe. Some will be foolish, rejecting a very special gift which is far greater than any we received after our chimney fire. I look forward to an eternity thanking God for the Best Gift of All! Accept God’s Precious Gift today and experience True Joy.

Maintain Victory Over Holiday Food Temptations

Caution . . . culinary temptations attack the senses from everywhere this time of year. holiday-partyYou might be wondering, “Why bother? I’ll have fun and simply begin again in January.” But why go backwards? You’re already healthier, so don’t give in to stinkin’ thinkin’! Your goal during this time of celebration is to at least maintain . . . not gain!

Hebrews 10:35 – 36 says, “So do not lose the courage you had in the past, which has great reward. You must hold on, so you can do what God wants and receive what He has promised.”

Remember these basic truths when tempted at holiday parties:

1.  Health is more important than weight loss. A 180 lb person could be perfectly healthy while someone 110 lbs. might not.  Simply because someone is thin doesn’t make them healthy. Consuming nutrients do. However, this truth shouldn’t give you license to trash God’s Temple.

Whatever you consume, it’s your choice.  I don’t care if your mother-in-law would be offended if you don’t eat her fruit cake. It’s your choice whether you do or not!  There are ways to maintain weight control without hurting someone’s feelings. Kindly announce, “You know Mom, I’ve been so proud of myself for getting healthier. With your encouragement, I’ll reach my goal. Will you be my support partner with this?” Make sure you stress ‘health’, not weight, or she’ll certainly come back with, “Honey, you’re fine the way you are!” or something similar.

2. Any food is fine in moderation. There is no such thing as a good or bad food, it is simply food, which means energy for the body. Select the best choices among those available. That way you control your circumstances, not the other way around.

3. Move to burn calories!  Develop a variety of enjoyable exercises this month. Dance at home, ask a partner to jazzercise, racquetball, walk, jump rope or use a Wii program. Develop new muscle to burn those extra calories.

4. Identify your “why” before you give in to that tempting morsel. Most of the time people eat for reasons other than hunger. Are you really hungry or just tempted by your eyes?  Are you provoked by a feeling, just need something to do with your hands? Are you self-conscious, eating so you won’t have to speak? Recognize and strategize a way out, like go to another room or turn your back to the food table.

5. Identify your “trigger” foods and don’t bring those into the house. If you were a recovering alcoholic you wouldn’t socialize at a bar right? So avoid the pastry aisles at the supermarket and don’t buy that Bailey’s just in case your “friends” pop over for a drink.

6.Understand how thoughts patterns affect eating habits. It’s not an “all or nothing” proposition. You’re not a failure if you over-indulge, but you won’t feel great about yourself either. Visualize how victorious you’ll feel the next day if you avoid pigging out at that party or family function.

7. Create a Victory Jar.  Set up a calendar, documenting each accomplishment. Reward yourself each week with a nonfood reward for reaching goals. Write down rewards on a piece of paper or place a dollar bill into a clear jar. Every time you view those successes, buy something you want more than food.

Satan wants us to self-destruct and feel like a failure. But don’t give him a foothold! You’re Victorious when you allow God to control your actions. Shouldn’t you love the LORD more than food?

“No, despite all these things, overwhelming victory is ours through Christ, who loved us.”  (Romans 8:37)

“Life’s Too Short to Eat Bad Cheese . . . “

LTSTEBC high resolution cover for Twitter

As you know most people gain weight over the holiday season which now lasts from Halloween until the Super Bowl. Then feeling guilty, they’ll desperately attempt a diet beginning on January 2nd. This lasts approximately three weeks if they’re lucky – or until the first football playoff game if not.

What’s the underlying reason for failing on a diet plan? It’s usually not because we don’t know what we should do. Most realize we should eat less, exercise more, slow down and drink water. Yet we fail over and over again! That’s frustrating! Weight loss is primarily a mental and Spiritual challenge, much more than mere willpower.

Please don’t settle for second best!” You are worth more than that! You would never think of throwing trash on the floor of the Holy Temple in Jerusalem, so why do you trash your own temple of the Holy Spirit with so many unhealthy foods? 

My book, “Life’s Too Short to Eat Bad Cheese . . .” will make the perfect Christmas gift this year. With over 230 pages of practical applications and encouragement, it targets our mind, body and spirit. It’s not another diet book; it was written as a positive philosophy on how to honor God with our earthly bodies by choosing wisely.

“Or do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own? For you have been bought with a price: therefore glorify God in your body.”  (1 Corinthians 6: 19-20)

“Life’s Too Short to Eat Bad Cheese” (Nutritional & Life Lessons God Teaches Us) addresses this Truth: God never meant for us to live on complicated, fallacy-laden, restrictive diet plans which clearly reject our Maker’s fundamental psychological, physiological and spiritual wishes. God set Adam in a Garden and provided the perfect Master Plan for health. Today however, people needlessly consume “sticks and twigs,” processed packaged foods, drink tasteless protein shakes or restrict their diet needlessly. Why?

Healthy living is not about denying oneself chocolate, cheese, eggs, potatoes, shrimp or any other food while consuming only rice cakes and celery. God gave us the perfect dietary plan in Genesis 1:29 and 9:3. There is no need to suffer through some restrictive, unappetizing menu in the quest to obtain health. If one concentrates on nutrients, they will naturally be healthier, while resisting toxic cravings. Since most already know what to do, I concentrate on the physiological reasons of why do we do what we don’t want to do? (as the Apostle Paul acknowledged in Romans 7:15.)

Now please don’t respond with comments like “Well I’m allergic to eggs or shrimp, so that’s a Biblical fallacy!”  God didn’t have to advise, “don’t put beans in your ears . . .” either. He gave us common sense and a world where we live under Grace.  (We also live under the 2nd Law of Thermodynamics, meaning everything’s winding down.) Everyone’s been formed uniquely with a different chemical make-up. I address that in my book.

“Life’s Too Short to Eat Bad Cheese” is filled with useful illustrations, realistic applications and common sense! I pray that this encouraging and intriguing non-fiction work will motivate you to tackle the many mental, physical and spiritual connections to food which challenge you. Discover your true vitality through sensible eating, honoring God in the process!

“Therefore, whether you eat or drink, or whatever you do, do everything for God’s glory.” (1 Corinthians 10:31)

My paperback book can be found on amazon.com at an affordable price or as an e-book. (It’s certainly less than a hospital visit and remember: nothing tastes as wonderful as Victory feels!)