The Acidic/Alkaline Balance Challenge

If your physician has prescribed an ‘anti-inflammatory diet’ would you know what to eat?  Probably not. It’s one of those  “dog year” questions (relatable in practical terms.) It has to do with the pH scale’s acidic/alkaline relationship.  The more acidic one is, the more prone to illness one becomes.

Imagine the pH scale being in a straight line from 1-14.  7 is neutral, (like pure water.) 1 is acidic, (like battery acid) and anything above is considered alkaline.  Balance is what it’s all about. Try to maintain a pH of around 7.3 – 7.4.

What causes inflammation? Stress is a major contributor and in today’s world who isn’t under stress? Find ways to relieve daily stress through exercise, relaxing bubble baths, soft music, fresh air, massages or anything that calms you besides food.

The anti-inflammatory diet isn’t a “diet” as much as a lifestyle choice. One thing is certain, however, not addressing your health concerns will only create larger ones down the road! Chronic inflammation is dangerous! It is not a “little” problem if you ignore will simply go away. Chronic inflammation can eventually cause intense health issues including heart disease, IBS, colitis, arthritis, dementia, kidney disease, and cancers.

A healthy anti-inflammatory diet is on the alkaline side of the pH scale. It primarily consists of fruits, vegetables, nuts, seeds, herbs, and whole grains such as oats, quinoa, brown rice, and buckwheat (Kashi).  In truth, if you eat as God instructed Adam in the Garden of Eden, you’ll add a lot more life in your years.

Coffee, alcohol, and soft drinks are incredibly acidic so cut down. Increase your water intake with lemon. Although you’ll notice lemon and vinegar is acidic on the pH scale, each actually metabolizes into an alkaline food. (God knew it all the time!)

Every meat is acidic, especially processed meats with dyes and chemicals such as cold cuts, bacon or hot dogs, so consume lean protein like fish, chicken, sirloin, and pork loin.

Sugar and artificial chemically treated foods are highly acidic. Unfortunately, so are the nightshade plants like tomatoes, potatoes, peppers and eggplant. This doesn’t mean you must give them up entirely, but only consume occasionally. Balance is the key here.

Wheat, unfortunately, is on the acidic side of the scale. However whole wheat contains a great deal of fiber, so only avoid enriched breads and balance whole wheat products with more fruits and vegetables. Try to consume fiber-rich vegetables like sweet potatoes, corn, squash, alfalfa, beans, and lentils. The fiber helps remove toxins from your system and avoids damaging inflammation. Increase water consumption also.

One characteristic of the anti-inflammatory diet is the recommended inclusion of omega-rich fatty acids, especially omega 3’s. These consist of milled flaxseed, walnuts, olive oil (best-used cold), avocados, and good fatty fish like salmon, tuna, and sardines.

Avoid salt and choose to flavor your foods with healthy herbs. Garlic, turmeric, cinnamon and capsaicin are especially helpful with their anti-inflammatory properties!  And don’t worry about not enjoying any treats either. Good dark chocolate contains a lot of antioxidants as does a glass of red wine.

Do you see the pattern here? You can enjoy so much more than you thought you could! Simply eat healthier and consume more whole foods to rid yourself of the artificially flavored, chemically processed boxed foods you might pick up at the supermarket for “convenience.” There is nothing convenient about pain and inflammation! Strive for a happier, healthier lifestyle.

“So, whether you eat or drink, or whatever you do, do all to the glory of God.” (1 Corinthians 10:31)

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Travel along the Right Path!

The parable of the Sower in Mark 4 has always been one of my favorites. I of course immediately connected it with health applications.

You remember the parable, right? Jesus is speaking about the Sower, representing Jesus. The Word of God,  represented by seed, is scattered.

First, the seed lands on the path where birds come and pick it apart, taking it away. Some seed falls on rocky soil where it doesn’t grow because it has no root. Other seed falls among the thorns and gets choked off by other foliage. But some seed grows in good soil and flourishes.

So how does this tie in with health?

1. In Jesus’s first example, seed is scattered but eaten by birds.

The seed, representing God’s Word, never changes. The birds represent Satan and false teachers, who turn away because they either don’t want to believe or desire to follow God’s Truth. They already have a god, themselves. They are unteachable.

Occasionally certain patients are “know-it-alls” who fail to listen and change because “I know all that already.”  Sad for them and frustrating for any health professional who is attempting to change a patient’s unhealthy lifestyle.   “Well, I’ve already read about that in Prevention magazine, Ellie.” Do they really know more than the teacher? Since they are unteachable, they fail to change their ways. They prefer to follow a false diet guru, which leads to a downward health spiral.

2. The second scattered seed falls upon rocky soil.

These patients start out with joy and determination! They have a mountaintop view. But they want instant gratification and therefore fail to grow in rarified air. They create no roots grounded through educational, strategizing processes.

A garden doesn’t grow on rocky soil, neither does a healthy lifestyle. It takes a lot of deeply planted ideas, patience, and nurturing to change one’s habits.  When changing a habit gets tough, they’ll skip appointments because they don’t want to admit failure. They’ll find an excuse as to why they fell off their program.

These are “yes, but” patients. “Yeah, I know I should exercise but I couldn’t this week because I was babysitting my niece.”  Okay, then get her involved and exercise together. “Well, I could, but she needs a nap after kindergarten.”  Okay then exercise while she’s napping. “Well yeah, but the music might wake her up,” and on and on. One must want to change more than I want it for them!!!

3. The third example the seed is scattered among thorns.

The thorns represent the world: temptations. A patient hears what he’s to do but life gets in the way.  Restaurants, Super Bowl parties, stress, emotions, drugs, alcohol, television shows, even Aunt Martha’s cookies, or other unexpected activity becomes a stumbling block to health. The world contains many obstacles (thorns) which block us from studying God’s Word or preventing a healthier lifestyle.

These people play the “victim” card. There’s always an excuse not to do the right thing. “Well, I couldn’t hurt Aunt Martha’s feelings! I had to eat them!”  God always provides a way out so there’s no excuse to fail. Start strategizing other options using God-given Wisdom.

“The temptations in your life are no different from what others experience. And God is faithful. He will not allow the temptation to be more than you can stand. When you are tempted, he will show you a way out so that you can endure.” (1 Corinthians 10:13 NLT)

Follow the sensible path to weight loss and you’ll find a lifetime full of rewarding, healthly living.

Overcoming Sabatage Situations

Have you encountered these situations?

Food saboteurs might be lurking all around you. Virtually all social situations present challenges regarding remaining faithful to a weight loss plan. Arm yourself for any upcoming grand social occasion with some practical ways to resist saboteurs.

“But I Baked This Just for You!”     

Do you believe that sometimes you are lost in a universe of saboteurs just as the Robinson family was in the 1960s television series, Lost in Space? Is “Danger, Danger, Will Robinson!!!” running through your head right now?

Think about this possible family scenario:  Aunt Esmeralda remarks during dinner, “Andrea, save room for dessert because I made your favorite chocolate cherry pie!”

So now the guilt feelings start emerging.  How do I get out of this? I’d love to have a slice but my weight loss is going so well. I’m remaing so self-disciplined, I can’t give in!

If you are a “people-pleaser,” you would rather hurt yourself than someone’s feelings, so you will probably eat it.  Let me ask you if you were a recovering drug addict and someone came to you and cajoled, “But I bought this cocaine just for you!” would you take it? Hopefully not. Why? Because it would destroy your healthy-living goal and wreck your godly temple, thus grieving the Holy Spirit, that’s why! Common sense!

The pie itself isn’t wrong to eat. It’s how we react to food that’s the key. Who is in control: your brain or your emotions? Your weight goal motivation or the pie?

Here are some strategies to overcome this temptation:

First, acknowledge your aunt’s kindness because I doubt her intention was to sabotage you. Recognizing what she did was very considerate because, in her mind, it was. You can privately declare to Aunt Esmeralda, “What a thoughtful gesture! Would you mind if . . .” while already resolving to eat less stuffing, gravy, potatoes, candied yams, and rolls during dinner so you can eat a small sliver afterward. You’re exchanging carbohydrate and fat selections for another choice.

What you do not want to do is a state that you’re trying to get healthy because that might insult her, insinuating that her foods are unhealthy. It could even create a tirade of family protests, “You look great!” “You can’t lose anymore”  “You look gaunt!” inhibiting your restraint. Don’t believe your own publicity! (Are you feeling healthier and energetic? That means the most.)

If you decide to take a piece home, break the larger piece into smaller bites, freeze those and consume over several days. (Call your aunt and let her know how much you enjoyed it even more, the following day!) You probably will because you can savor the taste without feeling uncomfortable. Walk three miles the next day for an entire piece or two miles for a sliver. Remember, it’s your choice – you’re in control. Exercise it off, don’t wear it!

“It teaches us to say “No” to ungodliness and worldly passions, and to live self-controlled, upright and godly lives in this present age,” (Titus 2:12)

Where there’s a will there’s a way.  You can incorporate these actions into any social scenario. Use the above strategies whether it’s a July 4th BBQ rib dinner or your favorite cake at a birthday party.

You can have your cheesecake and eat it too if you strategize beforehand. Life is a chess game. Be prepared, have a plan, and to be five steps ahead.  You’re conquering “self” and becoming a New Creation.

Diet Confusion? Begin Strategizing Actions

Is your head spinning from all the diet advice that is posted out there on the news and TV? How does one know Truth? Well, it shouldn’t be that complicated.

God did not originally create food as either good or bad, food is simply nutrients. As Paul urges with his letter to the Corinthians 10″23, “all things are permissible but not all things are beneficial. Some foods are permissible but not all are constructive.”

We’ve discovered that some foods contain more nutrients than others and serve a purpose, while some are simply pleasurable to eat. But none are forbidden. Please don’t throw away all the food in your cupboard that some people consider “bad.” Throwing away food would be wasteful and against God’s principles of good monetary stewardship.

Start with Small Changes. It Creates Positive Habits.

Another truth we should learn is to establish that it’s always best to begin with small changes. This will anchor habits and develop a positive attitude to instill lifetime practices. Habits are like muscles that get more powerful with use. As you create and reach realistic goals you will begin to get mentally stronger. (In the past did you set unrealistically high goals that were unattainable and therefore discouraged you enough to quit?)

Begin by Meditating on These Points:

Try to understand why you do what you do. Romans 7:15 laments “I do not understand what I do. For what I want to do I do not do, but what I hate I do.”

Understand the WHY. Why are you eating? Start with recognizing your routine habits and behaviors. Do you feel out of control? Conquered by food triggers? Discouraged?  Bored? Do you need something to crunch on when you feel frustrated? Grab comfort food like chocolate when you’re sad?

Please understand that sometimes a cookie isn’t just a cookie. Sometimes a cookie represents your subconscious thoughts of warmth, comfort, memories of home, love and security.  It is not wrong to eat a cookie if you are in control, but if the desire for a cookie is “calling your name,” controlling you, then you need to discover the psychological or emotional reason you need it to feel fulfilled.

Be truthful with yourself. It’s your choice, so why lie to yourself? If you defiantly state that you are going to eat that cookie, then OWN that decision! It was nobody else’s. No one put a gun to your head and forced you to consume that cookie. Now exercise – you own that too.

If you fail to control your emotions, figure out why you do what you did! Failure is actually the beginning of success. It is an opportunity for discovering the reasons for actions. To make excuses or to believe that the devil made us do it is a delusion.

Start to recognize your emotional food triggers so you can be aware of them and begin taking steps to change your habits.

Resolve not to purchase any more processed foods or foods laden with chemicals and preservatives. Stop bringing it into your home! Let’s face it, as the adage goes: “if it’s in your house, eventually it’s going to be in the mouth.” If you don’t place junk in your house, then you won’t be placing it in your personal bodily temple of the Holy Spirit.

Life is a chess game. Develop upcoming strategic moves as you continue toward your goals. It’s similar to an athlete developing muscle memory. Before you know it, you’ll choose the correct action without even thinking about it.

Remember you are setting life goals, not weight-loss goals.

New Year, A New Attitude, New You!

It’s the New Year again! A time of renewal and positive actions.  And yet are you feeling just a bit frazzled?

Have you had a little too much sugar this holiday season??? Does the house look like a disaster area after unwrapping all those presents and having toys underfoot? Need to release some pent-up energy after the in-laws departed?

Fear not, you tell yourself, this too shall pass, and life as I know it will return . . .   Oh, but wait! It’s a New Year – I’m supposed to strive toward a new and healthier attitude. Guilt sets in when you procrastinate.

Hmm, perhaps that’s part of the problem. You’re plain tired!!! All you want to do is get back to “normal” again. That means routine – which means it’s couch potato time once again.

As tempting as it is to curl up under a pile of covers on a cold day! Resolve to make this coming year a truly positive and healthy one instead. (Drink green tea which energizes and assists in weight loss.)

Find family and friends who will involve you in healthier living. (Even if it’s being accountable to someone over the phone.)

Conquer one challenge at a time. Keep it simple. Anything can become too complicated when one tries to do too much in a short allowance of time. Health takes time! Relax and get your support base together and that means a fun family exercise.

Without proper exercise, we’re only spinning our wheels and we’ll never lose that holiday season weight. Muscle is the furnace that burns fat. That’s why exercise should be a daily personal routine. Find something you enjoy as exercise: dancing, walking, pickleball, snowshoeing, or building a snow fort with the kids.

Now I can hear you sigh, “You mean I have to exercise every day?”

“Oh dear,” I reply. “You mean I have to brush my teeth every day?”

Yes. That is unless you enjoy rotting teeth and bad breath.  You choose to brush your teeth each day because the payoff is better than the alternative. Same as health.

And who said exercise needs to be dull? Make exercise fun first of all, and then incorporate different types of exercise into your daily routine so you don’t get bored.  Just like a well-rounded, varied daily diet! I couldn’t eat one type of food forever, could you? Each food contains different vital nutrients. Same as various exercises that assist with firming up different body parts.

Variety really is the spice of life. Did you get an exercise video for Christmas? Use it as a family! Did you get snowed in and couldn’t get to work or school?  Sledding, walking, swimming, skiing, – it’s all exercise. Each exercise works for different muscle groups just as nutrients provide different metabolic benefits as well. Therefore, we need variety.

To enjoy life; relationships, exercise, food, as well as your occupation should be satisfying.  Look forward to family exercise as much as you do sitting down and watching the game on television. Think of the happy memories you’ll create.  There’s always an upside!

Children will remember the times they exercised as a family and enjoyed the fellowship. That’s a wonderful heritage to pass along.

“Behold, children are a heritage from the Lord, the fruit of the womb a reward. Like arrows in the hand of a warrior are the children of one’s youth. Blessed is the man who fills his quiver with them! He shall not be put to shame when he speaks with his enemies in the gate.” Psalm 127: 3-5 (ESV)

 

Building Mental Muscle for Successful Weight Loss

Thanksgiving is coming. How can you remain healthier with all those food choices facing you in the world?

Losing weight isn’t meant to be easy. But that’s what makes it great when you do. No one else lives inside your body, so no one else can do it for you. Mentally, when it comes to a healthier lifestyle, you alone are in charge of your decisions.

But you’re not actually alone. One person does not constitute a team. Great Quarterbacks can’t win alone. They are surrounded by a good team.

Are your best friends, coworkers, children and spouse assisting you as cheerleaders? Real friends will support you because they want you to be healthy. Satan doesn’t and will throw everything in your path to trip you up. God never tempts – Satan always does.

Surround yourself with those who have your best interests at heart. Who would that be? “The heart of man plans his way, but the Lord establishes his steps.” (Proverbs 16:9)

To resist temptation, clear your mind and listen to your LORD. Temptation begins in the mind. “As a man thinks, so is he.” (Proverbs 23:7)  Trust that you can overcome temptation because you are strong and courageous thru Christ.

Have the mindset that you and Jesus are a team and he wants you to be triumphant. “Let this mind be in you which was also in Christ Jesus,” (Philippians 2:5)

Who is your culinary Lord? Has a potato chip, chocolate, bratwurst, or Cheese Whiz begun ruling your life? I doubt very much if it’s broccoli or Gee, I can’t get enough spinach!

No, it’s always something tempting or decadent. Satan knows this and will throw favorites in your face when you’re most vulnerable. Therefore, consume nutritious snacks throughout the day to stabilize your blood sugar and temptations at bay. (Bananas, yogurt, grapes, dark chocolate, peanut butter on whole grain crackers, etc.)

To combat temptation, memorize scripture. Write these Bible verses down and place them on your fridge, bathroom, and bedroom mirror, or in your change purse to inspire you. It will reinforce your determination to not be taken down by something as frivolous as the second piece of pumpkin pie.

What has He written down in His Word?

Self-Control: “For God gave us a spirit not of fear but of power and love and self-control.” (2 Timothy 1:7)

Tell yourself that you can do this! Resist temptation. (James 4:7) Turn away – get your mind on something other than food. Resist that second helping on Thanksgiving dinners at grandma’s house. Get outside and walk, play cards, and start washing dishes. If you’re home: read a book, turn on music, and paint your nails. You can’t get into a bag of chips with painted nails!

Gluttony: “Their end is destruction, their god is their belly, and they glory in their shame, with minds set on earthly things.” (Philippians 3:19)

God gave us a bounty of goodies to eat, so that’s not the problem. The challenge is to love the Lord more than that choice. Please remember that Christ died for ALL sins, and gluttony is a sin.

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

Have a joyful Thanksgiving. Remember it’s about the company and fellowship more than food. Slow down and savor not only the food but time with loved ones.

“But the Helper, the Holy Spirit, whom the Father will send in my name, he will teach you all things and bring to your remembrance all that I have said to you.” (John 14:26)

Temptation Season Begins

I’m sure you’ve heard the expression, “You are about to enter the Twilight Zone?” Well, hold on to your hats, for we are about to enter the “Temptation Zone.” It lasts four months, at which time, you’ll wonder mysteriously why your clothes shrunk.  

It begins on Halloween – my least favorite holiday, coming up soon. Candy, costumes, and witchcraft. Then comes Thanksgiving, a holiday totally dedicated to family tradition and food.

During December, we have Christmas parties, (both office and personal.) Then Christmas Eve and Christmas dinner. Within another week, we celebrate New Year’s Eve with more parties. The following day, we attend a New Year’s dinner.

January begins with football playoffs every weekend until the Superbowl with an abundance of drinks and appetizers.  A week later, Temptation Season finally ends with a romantic Valentine’s Day dinner.

It’s a long season in which we hibernate from the cold, dreary days of winter. Who wants to walk in the cold, snowy weather? Okay, walk around the mall, or take Zumba classes. Play with your kids, build snow forts, and snow angels, or learn to cross-country ski. No excuses.

Have you ever noticed that no one is tempted by something they didn’t like? No one is tempted to go to the dentist, right? If we served liver instead of turkey at Thanksgiving, I doubt if the holiday would have ever taken off. But no, that day, all our favorite foods are laid out on the table family style. We are encouraged to dig in and even take seconds. Who could resist?

Those who are easily tempted need a plan this season. Recognize there will be speed bumps and roadblocks coming over the next months. There’s always something that might trip you up. Have a plan.

For example, let’s take Trick or Treating. You enjoy seeing those sweet children strolling around in their costumes. So, you bought some candy you enjoy, knowing it wouldn’t all be given away, right? Oh my, what can I do with the rest??? If you bought Candy Corn, no temptation there. But I bought Snickers!!! I can’t throw those away, can I? That would be a travesty. It’s amazing how easily those little bars of chocolate got wrapped around our waistlines, isn’t it?

What could we have done? First purchase candy that we don’t particularly enjoy but children do. Give away the rest or freeze, “outta sight, outta mind.” Get rid of the temptation. Why be tempted by seeing it on the counter?

“When tempted, no one should say, “God is tempting me.” For God cannot be tempted by evil, nor does he tempt anyone; but each person is tempted when they are dragged away by their own evil desire and enticed. Then, after desire has conceived, it gives birth to sin; and sin, when it is full-grown, gives birth to death. Don’t be deceived, my dear brothers and sisters.”  (James 1:13-16)

It’s important to realize that God states anything is fine in moderation. (1 Corinthians 10:23) The problem is creating an idol and loving it more than God. It is also important to recognize that God provides a way out of temptation. (1 Corinthians 10:13) and third, we are to flee temptation. (James 4:7.)

This practice can be incorporated into any tempting situation. You know what to do – as Nike used to say, “just do it!” The longer one debates right or wrong, it tends to lower our resolve. Turn your back and don’t debate temptation.

You have willpower – tap into it now. I guarantee – it feels powerful to overcome!

Get Off the Weight Loss Merry-Go-Round

No one will tell you that losing weight is easy.

In today’s world, everyone is searching for a quick fix: quick cash, comfort, fulfilled dreams . . . Well, very few people win the lottery, no one lives without stress, and even fewer find their dream job.

A healthier lifestyle isn’t easy either. However, many ride that elusive merry-go-round over and over again, attempting to grasp that golden ring of easy weight loss. This is the ultimate definition of insanity.

This mindset couldn’t be more evident than watching those riding the weight loss merry-go-round of Cabbage Soup, Cottage Cheese, fruit or Rice Diet, liquids, magic pills, Keto, Paleo, Atkins, Medifast, protein powder diets, the Cookie diet, the Grapefruit diet, Macrobiotics, Juices, Charcoal. Round and round they go with very few reaching that golden ring. The only good diet is a life-long one filled with nutrients!

Even stomach stapling requires discipline to maintain a new healthier lifestyle. One patient I counseled came in to see me after her procedure. She soon discovered she was only allowed to consume 2 ounces of food at a time. Imagine how she felt as she dined at a restaurant where her friends ate steaks, potatoes, and salads, but she couldn’t.

For someone who never realized her reason for gaining weight was due to worshipping food, she became an angry and frustrated woman.

Until she understood the root challenge to her weight gain, which was a mental, not physical reason, she’d remain unhappy with her decision. It’s a universal truth. One must realize the subconscious issues regarding why one eats to change fundamental habits.

There are many underlying reasons to why somone consumes too much food. Many eat due to stress or depression. The chemicals in food create serotonin, the feel-good hormone. Some are continuously curious, Oh, that looks so good – wonder what it tastes like? Some are physically exhausted. Nutrients create energy. Others are bored, lonely, or self-conscious eaters. Food’s something to do. These are but a few examples.

Understanding your personal decisions will be the start of a wonderful change in you that only God can fulfill.  He did not design you to fail! He originally created Adam and Eve to live forever. The lust of the flesh, the lust of the eyes, and the pride of life caused them to fail. If you love the Lord with all your heart, mind, soul, and strength, you can resist being taken down by a potato chip.

“There hath no temptation taken you but such as is common to man: but God is faithful, who will not suffer you to be tempted above that ye are able; but will with the temptation also make a way to escape, that ye may be able to bear it.”   (1 Corinthians 10:13)

God always provides a way. Find it. Whether it’s relying on a supportive partner, or a personal goal you desire more than food, God has a plan for your life – and it’s a healthy one! I doubt if it’s sitting in front of the TV with a bowl of chips.

Weight loss is never easy. But that’s what makes it great. No one else can lose weight for you. If you’ve begun eating well and exercising, that’s great! You’ve mastered a difficult task already. That should give you a sense of accomplishment and discipline. You’re beginning to feel vibrant and alive! Why go back to an unhealthy lifestyle? Why buy a ticket on that merry-go-round again?

“But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified.” (1 Corinthians 9:27)

Practical Tips for Healthier Living

God created our bodies as incredible machines. It’s absolutely amazing how intricate and energy efficient we could be if we only took care of ourselves and ate better. But do you run like a lawn mower, garbage disposal, or a sports car?

God has intricately designed our systems to protect us even when we do something crazy.

Case in point: when we attempt a starvation diet, pills, shots or liquid protein diet; our body will go into protection mode. Sure, any diet will allow us to lose weight . . .  initially, but starvation is not natural. Our  brain will discern that something is wrong, (perhaps we’re ill?) and will slow our metabolism to save energy.  Afterwards it takes longer to adjust our metabolism back to normal. We begin to store fat for later use. Because after all, “the crops might fail again” and we’ll need that stored energy to survive!!!

There is no miraculous way to instantly lose weight. It always goes back to God’s beautifully designed physiology: sensible nutritious eating, consuming water while exercising to burn calories and tone muscle which burns fat. Circular, boring and time-consuming. So to speed things up we’ll desperately try anything, gimmicks, caffeine, drugs . . . again gimmicks!

Always go back to basics: continually eat for nutrients, consume smaller portions, exercise, drink water, slow down and chew to release those vital enzymes.

Another suggestion is to make life’s challenges a game! To increase fluid  intake:

1. Fill a water container with a various combinations of lemon, cucumber slices, watermelon, berries . . .  you get the idea.
2. Create a chart and for every glass you drink, check off a block. Make it a game.
3. Every box is worth a nickel, dime, whatever. Reward with non-food items.
4. Display the jar and tangibly you’ll see accomplishments right in front of you.

These habits restore a feeling of self-discipline. Self esteem issues were probably one reason you gained in the first place, right? (Congratulations – you’re now a winner!) Use the reward money for a family fun night, DVD or shopping trip.

Exercise! When did exercise cease to be fun? When we were children we ran for the pure joy of it! Find a sport the family can perform together. Whether it’s throwing the Frisbee, biking, swimming, hiking; these can all be fun activities and bond the family together. As your health improves, so does your children’s.

Cooking. This can be a fun family achievement as well. Have each family member list their favorite dinners and place all in a hat, then plan your weekly menu.

Forget the sticks and twigs of diet plans. These are gimmicks. Feed your family nutrients! Even hamburgers, meatloaf and pizza can be created with less fat. Use 93% ground round or homemade pizza with less cheese and more veggies.

Grill chicken, sirloin kabobs or roasted pork loin with grilled potatoes, veggies and salad. These aren’t fattening. Use the leftover pork loin for BBQ sandwiches and extra chicken over garden salad. Search through cookbooks as a family to see what recipes to try. Did you know that 80% of the time, families consume the same 12 meals? Boring! Your body needs nutritional variety to work effectively.

Train your children well to create healthy habits. Strive for excellence as a family, instilling discipline and common sense. What values are you teaching your children? They watch and learn.

“You were taught, with regard to your former way of life, to put off your old self, which is being corrupted by its deceitful desires;” (Ephesians 4:22)

Reving Up a NASCAR Metabolism

“An athlete is not crowned unless he competes according to the rules.”  (2 Timothy 2:5)

Ever watched a NASCAR race?  When the race car pulls into its pit, you’ll see the crew spring into action.  They’re aware of the strict rules they must follow for their driver not to be injured or disqualified.  Each crew member works as part of that team to ensure maximum efficiency.

There’s a definite correlation between a NASCAR race and healthier living.  Your brain, heart, liver, lungs, thyroid . . .  every body part, functions as a team to become a winner!

Eat Small Meals Throughout the Day.

For example, one decision that must be made as the driver speeds around the track is how much fuel to place in the tank. The object is to get just enough fuel to make it over the finish line but not too much to reduce speed with unnecessary weight. The wrong decision could mean the end of viable competition. Do the same.

The Right Fuel Makes All the Difference!

It takes energy to make energy. Ingesting the wrong type of fuel can clog our arteries and slows down our efficiency. Chemically based processed foods restrict our energy level by making us sluggish. Too few quality nutrients and we’ll drag ourselves through the day.

It’s a Matter of Balance

Getting valuable nutrients throughout our daily ‘rat race’ is something we should aim for. Too much and we gain weight – not enough and we lose muscle and brain cells.

• Too many calories and our flow of blood circulation is diverted to the stomach and therefore less blood flow is available for the brain and extremities.  (Think Thanksgiving dinner.)
• On the opposite side of the spectrum, if one doesn’t consume enough food, then the brain becomes light-headed and ‘spacey’. The body will start cannibalizing its muscles to refuel. (Think starvation diets.)

Search for Beneficial Selections

The proper bodily fuel produces proper metabolism speed and brain power, allowing it to power up when necessary. We need good fats, wholesome carbohydrates, and lean protein to run efficiently.

When we’re uncontrollably hungry, what do we instinctively grab for quick energy? Sugar, right? Candy, donuts, cookies, etc. It’s our body’s fastest fuel source so that’s what our brain’s hypothalamus tells us we need. It’ll nag us until we give in to that quick-acting, sugary candy if we aren’t supplied with enough nutritional energy. We absolutely need nutrient-dense, quality fuel! Choose juice or other fruit which metabolizes into energy in 15 minutes. Place only productive whole grains, fruits, vegetables, and lean protein into our fuel tank for maximum efficiency.

Know Your Body

The NASCAR driver knows exactly what his race car needs because he’s attuned to its reactions. He knows how it acts when running properly and what he must do to win.

Therefore, he’s focused on success and expects his crew to act accordingly!  The entire crew works together for good! When the driver pits, if the tire pressure isn’t properly inflated, a lugnut isn’t tightened, the windshield’s dirty, or the spotter takes his eye off the track, something disastrous might occur.

Stay as focused as that. Following sensible nutritional guidelines keeps us healthy. We need to think of our body parts as separate entities all working for our productive health. It requires discipline to run our best race for the Lord! Honor God with your disciplined spirit!

“I have fought the good fight, I have finished the race, I have kept the faith.” (2 Timothy 4:7)