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You’re an Individual, Lose Weight as One!

Everyone’s lives are chemically differently with various bone structure and stress levels so there’s really no “one-size-fits-all” diet plan.  Besides you don’t want to rely on a “diet” – you want to change your lifestyle.

An adult’s caloric intake should never drop below 1200 calories or your metabolism will begin shutting down and physiologically you’ll gain when you eat “normally” again. Keep things simple, slow and steady. I suggest reducing 500 “junky” calories per day x 7 days = 3500 calories which equals a pound of fat loss safely per week. Add daily exercise and you’ll lose even more of course.

You must eat!!! Starvation never works.Your body is like an engine. It needs to be kept powered with energy to produce energy; that’s the First Law of Thermodynamics. So strive to consume mini-meals throughout the day.

Keeping it simple, here’s a suggested sensible typical daily eating plan that can be adapted to fit your schedule:

For Breakfast:  Choose 4-8 oz. of good quality yogurt, Dannon Natural or Mountain High are my favorites. Eat yogurt first. Why? Because the good bacteria strengthens your immune system’s digestion track. (Also the natural   liquid whey contains weight loss properties.)

Most nutrients get dispersed out of the small intestine so if it’s clogged up, it can’t function properly. In a hurry? Create a quick smoothie with yogurt, a banana, orange juice, ice and 1% milk.  I call it my “magnesium-potassium” shake.

Then consume 3/4 cup of a high fiber (5 grams +) flavorful cereal like Great Grains, Shredded Wheat, Raisin Bran, Grape nuts, Kashi products. If you have high cholesterol, choose soluble fiber which turns into a gel, like oatmeal, reducing bad cholesterol. Insoluble fiber, like bran, push waste through your digestion system so you’ll absorb nutrients efficiently.  Add a banana, raisins or berries for additional fiber. Use almond, soy, 1% milk (2% is 40% fat).

Carbohydrates remain 15 minutes – 3 hours in your digestive system, depending on the amount of fiber contained in the carbs which lasts longer. Then increase water. You’ll feel fuller because fiber expands, which also slows down insulin dispersion.

Mid-morning:  Bring a snack to work like a 1/4 cup of walnuts, an apple, red grapes, banana or other fruit for brain function. Your brain feeds primarily on glucose.

Lunch:  Choose low-sodium or homemade soups, a salad with protein/colorful greens for nutrients, a low-sodium  microwaveble meal, a small  veggie/low-cal sandwich, one brought from home on whole wheat.  You can also bring ‘planned-overs’ from last night’s dinner.

Proteins last in your system from 2-4 hours. We only burn up about 30 grams of protein in 2 1/2 hours so don’t over-indulge!

Afternoon snack: If you won’t arrive home until late, try carrot sticks, 2 thin slices of light cheese on 4 Triscuits. a tablespoon of peanut butter on two low-fat crackers, apple or a cup of herbal tea.

Home now, go for a walk to relieve stress or listen to music, take a short bath and de-stress before eating.

Dinner: Lots of choices!! Consume 3-4 oz. of lean protein, sirloin, pork loin, chicken breast, shrimp, crab, tuna, any white fish.

Eat 5x’s more water-based vegetables than meat, (broccoli, garden salad, sliced tomatoes, cucumbers) a whole grain such as a baked potato, pasta, corn, peas, bread.  Avoid frying your food and enjoy the taste of grilled, broasted or baked choices.  Add olive oil or canola oil to your salads and use real butter sparingly.

Desserts?  Indulge in one individual dark Dove, Ghirardelli or other fine high quality chocolate and savor the taste.

You’re in control now.  Making the right decisions is empowering!!!

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

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Losing Weight Through a Balanced pH System

Let’s discuss how the body’s PH scale is pertinent to weight loss. Okay, okay, I can hear you grumbling now . . .  gosh I’m back in school. I promise I’ll make it interesting.  

First what is the pH scale?

Visualize a vertical line numbered from 1-14 with water right smack in the middle, neutral at 7.0. Anything above 7.0 is an alkaline item and anything below is acidic. The stomach is 2.0 – 3.0. It must be that acidic in order to aid digestion processes.

When your body’s PH is alkaline, it’s not as hungry! Try drinking water with lemon with meals.

Now I know what you’re thinking . . . “but Ellie, lemon is so sour, how can it NOT be acidic?” That’s true – lemons, limes, grapefruit begin as an acidic element but transforms into an alkaline product as it metabolizes.  Isn’t God amazing?!  And some think this just “happened by chance.”

“Thank you for making me so wonderfully complex! Your workmanship is marvelous–how well I know it.”  (Psalm 139:14) NLT

Most people who suffer from an illness are acidic. Stress creates an acidic environment. When you’re ill or under stress, your body is forced to borrow minerals such as calcium, potassium and magnesium from your bones or vital organs to neutralize the acid and remove it safely from your system. These same minerals regulate your heart function!

Prolonged stress can cause acute diseases, so take steps to relax. Although the verdict’s still out on whether an alkaline diet prevents cancer, it does make biological sense, doesn’t it? By eating fruits and vegetables, the body maintains a healthy PH and therefore in most cases avoids disease and cancers.

Important: Soft drinks, especially those with artificial sweeteners, make the body acidic!  Is it worth the risk? (And now you’re hungrier so it kind of defeats the purpose, doesn’t it?)

Keeping your PH between 7.3 – 7.45 is considered ideal. Remember your body is 55-70% water. Balance is the key! Alkaline foods consist primarily of fruits and vegetables.

Therefore if anything below 7.0  is acidic, meats, dairy, sugars, caffeine, alcohol and anything processed are all acidic products. Now you’re saying, “But Ellie that’s how my family eats!”  Bingo, that’s the stereotypical American diet and that’s why we’re such a sick society today!!!  Asian countries don’t eat this way.  Their daily diet consists of vegetables, rice, very little meat. Asian countries also have less cancers.

Eating needn’t be complicated. An alkaline diet is mostly vegetarian. Remember what I told you previously? Eat 5x’s more fruits, vegetables and whole grains as meat (3-4 oz) on your plate. Now it’s visual.

Here’s a partial list of beneficial alkaline foods, but remember that anything’s fine in moderation:

  • Fats: Almond nuts, olive, canola, flaxseed oil
  • Grains: Quinoa, wild rice, amaranth, millet, oats
  • Sugars: maple syrup, Stevia
  • Vegetables: tomatoes, mushrooms, potato skins, olives, carrots, corn on the cob, lettuce, beets, sweet potatoes, squash, green beans, cabbage, peas, raw spinach, asparagus, onions, raw spinach, broccoli, garlic
  • Fruits: apples, melons, mangoes, papaya, blueberries, oranges, pears, raisins, bananas, peaches, pineapple, grapes, avocado
  • milk: soy products, feta goat cheese

Bottom line: Eat Balanced.  A diet rich in fruits, vegetables, nuts, legumes, whole grains, soy products and plenty of water will build your immune system.  Too many processed foods, caffeine, dairy, white sugar, meats and white flour products will destroy your godly temple. Change your thinking, your family’s diet and leave a legacy of health to your future generations.

Controlling Blood Sugar Produces Greater Weight Loss

“Thank you for making me so wonderfully complex! Your workmanship is marvelous–how well I know it.”  (Psalm 139:14)

In order to derive the most benefit from nutrients, food must be broken down by enzymes. Specific ones are absorbed through the small intestine. A clean intestinal system will absorb nutrients quickly to jump-start your metabolism. Thus physiologically we lose weight faster.

But how do we do that? By first consuming fiber!

Fiber is essential in fostering good health and here’s why:

Suppose you had a garbage disposal in your home and nonchalantly threw scraps of food particles into it but never turned it on; what would happen?  It would build up, attract bugs and smell horrible!  And then when you finally did flip the switch, it would start grinding so slowly it might even stop if it’s too clogged.  Then you would have to snake out trapped particles or use something chemically to unclog it.

When one consumes mainly meat, fats, processed and low fiber foods, the intestines get clogged.  It’s harder therefore to move those through the colon. Since your body won’t absorb nutrients which are vital to life, your brain’s hypothalamus nags you to eat more food in search of necessary energy, thus you eat more calories but absorb fewer nutrients.

(Our digestive system is extremely complex so this is a simplified explanation.)

Strive to eat more fiber and keep your entire system working on less! Normally we need 25-35 grams of various fibers daily (approximately 4 grams equal one teaspoon.)

God advised Adam in Genesis 1:29 to consume whole grains, fruits, vegetables, nuts, seeds and herbs . . .  all fiber producing elements.  That’s why He placed Adam in a Garden – all our life-sustaining nutrients are available!

There is no fiber in protein or fat. Sorry, no matter how tough that meat was, there’s no fiber in its content.

There are two kinds of fiber, soluble and insoluble. Usually fruits, vegetables and whole grains include combinations of both.

Soluble fiber turns into a gel and helps lower one’s cholesterol.  Think apples, oranges, pears, beans and oats – all excellent sources of soluble fiber. Soluble fiber keeps our blood sugar levels steady so it’s easier to stand up to temptations. It also reduces the treacherous LDL cholesterol! Think of it as Liquid Plumr.

Insoluble fiber stays intact, it doesn’t break up as it travels through our system.  Think corn which basically exits intact. Whole grains such as potatoes, legumes, apple peels, beans and bran cereals are other excellent sources. Insoluble fiber  draws water into the intestines, making stools bulkier and easier to pass. It’s like Roto-Rooter.

Increase daily water content. If you ever dropped a piece of bread into the sink and watched it swell as water touched it, that’s what happens to fiber in your system. Fiber expands, creating a feeling of fullness. Fiber allows insulin to be released more slowly into your system, discouraging uncontrolled cravings.

If you consume a piece of fruit, add a bit of protein along with it such as a touch of peanut butter or piece of cheese. When choosing bread, remember the heavier the bread, the more fiber it contains.

If 60% of your daily calorie intake contains fruits, vegetables and whole grains, you’ll reduce your risk of colon cancer, heart disease, constipation, obesity, hemorrhoids and many other diseases. Remember, a man reaps what he sows, so strive to eat healthier to increase energy and lose weight.

Warning:  Increase fiber gradually. Excessive fiber intake may decrease the absorption of zinc, iron and calcium as well as promoting more gas. Take vitamin and mineral supplements separately from fiber.

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!

Do You Enjoy Being a Human Chemistry Set?

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

I believe in eating as naturally as possible. Artificial ingredients, dyes and chemically-altered, processed food choices change body chemistry. It seems every time man comes up with a new idea: oleo versus butter, artificial sugars versus real sugar, Egg Beaters versus real eggs, God’s ideas best man’s ideas every time!

I base my personal sensible diet on Genesis 1:29 & 9:3 which encourages consumption of natural fruits, vegetables, whole grains, seeds and herbs. Meat protein, which God advised us to consume only after the Flood (Genesis 9:3) is rich in B12, but other than that, every nutrient to sustain life as well as heal the body, is found in Genesis 1:29.

God originally designed us to live forever but sin destroyed Eden and the Second Law of Thermodynamics began to apply. That Law states that everything on Earth is winding down and wearing out, humans included.

(That alone should contradict man’s theory that through evolution, man progressed into a better life over millions of years.) But back to nutrition.

When we consume chemically modified food, those chemicals land in the liver, the clearing house for the body. Since the liver can’t metabolize these chemicals, they remain. Of course we can give ourselves a fighting chance by detoxifying our system but even then, some toxins remain. Tell me, when studying chemistry in high school or college, what happens if too many dangerous chemicals are placed in a testing tube? You’re right, most of the time, the chemicals corrode, churn and then blow up.

Do you enjoy being a human chemistry lab?  All those toxins in our body fester, create an acidic environment, ulcerate and turn into debilitating illnesses. And we have more man-made chemicals in foods than ever before!

Sadly, we can’t get away from every toxin, pesticide, fertilizer, GMO or other questionable food treatment. Life goes on and we must use common sense, trust God and live without fear or there would be nothing left for us to consume!

Also most people nowadays don’t garden and must rely on supermarkets for their food supply.  But we can certainly and voluntarily stay away from artificial  sugars, colas, chemically-processed and fast food. TIP:  If you want a soda, place seltzer water and ice into a glass and fill the remainder with orange, grape, cranberry or other quality juice. Seltzer contains no sodium, thereby you’ll keep your bones longer. High salt intake is linked to a loss of calcium and thus a deterioration of bone structure.

Organic products are wonderful but don’t be fooled. Realistically organics are only as good as the farm next to it. When the neighboring farm is sprayed with chemicals and the wind blows, unfortunately your organic farm isn’t as much anymore. And if it uses the same water supply, chemicals get into the water and affect results too. So what can you do? Buy in season and as much locally grown produce as possible or plant your own fruit trees and garden.

Bottom line: How do you think God views a Christian who purposely defiles his body, the temple of the Holy Spirit, with gluttonous, selfish desires, pleasing his body rather than his soul? You’re right, I’m sure it grieves Him or makes Him angry. Let’s strive to honor God with our bodies by remembering God’s strong Words:

“If anyone destroys God’s temple, God will destroy him. For God’s temple is holy, and you are that temple.” (1 Corinthians 3:17)