Counting the Cost Before “Dieting”

“Suppose one of you wants to build a tower. Won’t you first sit down and estimate the cost to see if you have enough money to complete it? For if you lay the foundation and are not able to finish it, everyone who sees it will ridicule you, saying, ‘This person began to build and wasn’t able to finish.’ (Luke 14:28-30 28)

Many people jump into the dieting realm without counting the cost too

A sensible diet begins by contemplating ALL options of a health plan: how solid is the “soil” I’m building upon, how much time do I invest, what is the environment surrounding the “project” like? Which architect designed the plans and is he/she credible?

1. Do you decide which diet you’ll try because it’s currently popular? “Well that celebrity lost weight!” (Bear in mind that celeb has a personal trainer, chef, massage therapist, psychologist and a contract!!!)

Successful plans begin with solid foundations. Does it include wholesome complex carbohydrates, (fiber) lean protein, good fats? Steer away from fake diet gurus who advocate eliminating entire nutritionally-dense food groups because the brain’s hypothalamus will nag for specific nutrients until you give in. (But you’ll believe you have no willpower.)

2. Seek one that fits your lifestyle

Let’s say in the corporate world your job includes escorting clients to restaurants. Getting healthy will then only work if you know what constitutes sound selections like grilled meats or fish, veggies and a salad with a smidge of dressing. (Mediterranean, DASH, Volumetrics diet) Guard against peer pressure and concentrate on nutrients. Pre-plan accordingly.

3. Are you focused on an event rather than a lifestyle change? Do you contemplate the time of year or events coming up; vacations, holidays . . . parties?

Some people go on a “diet” to look good for a wedding, class reunion or other social occasion. When the event is over, so is their motivation. Ask yourself: how happy was I walking into that room feeling like a million bucks?  Don’t you want to feel like that every day??? You’ve worked hard to get in shape; now use visualization/mental discipline to maintain your hard work.

The only true diet is the one you stay on forever: moderation.

4. Recognize what type of personality you have and whether it will compliment the diet plan you attempt.

For example, if you absolutely love food, going on a liquid diet will drive you crazy. Besides that, the body has an innate desire to chew (because it releases enzymes to metabolize food) and you’ll be grabbing some pretzels by 2pm.

If you’re a curious person, stay away from buffets.

5. Most importantly, you must ask: are you truly, mentally ready to impart on a lifestyle change? Have you emotionally hit rock bottom, been ridiculed or lost total control in public; been diagnosed with a debilitating health issue?

All of these questions and others must be addressed before one jumps into a health plan. Otherwise you’re set for failure and all that does is discourage, shame and have you believing the lies of the devil who whispers in your ear, “See I told you, you couldn’t do it. You’ve failed yet again!”

Crazy diets never work and yet even healthy diets won’t if you aren’t ready to change your lifestyle!

When I find myself losing control at buffets or a party, I ask myself, “Which do I love more, this food or my Lord who sacrificed himself for my gluttony and idol worship of food?”

No contest – my Lord Jesus wins every time!

“Oh, taste and see that the LORD is good! Blessed is the man who takes refuge in him!”  (Psalm 34:8)

 

 

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Should moderation have a place on your plate?

This wonderful dietitian stated it as well as I ever could. I believe her sensible, encouraging posts should be read by all those who desire actual healthy living, not another fantasy diet profession.

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I found myself getting annoyed by this article as I was reading it. While I agree that “moderation” is not the best term to use when referring to eating habits, I don’t agree with the way that this article characterized it.

According to the article, “moderation” should be done away with because there are some foods that we should eat lots of and other foods that we should avoid. I’m more inclined to think that we should do away with “moderation” because it’s not clearly defined in terms of a balanced diet. I see nothing wrong with the sentiment that all foods can be a part of a healthy diet. However, instead of “moderation” we should probably be talking about “every day” foods and “sometimes” foods.

As the article states, we should be eating plenty of vegetables and fruits. Few would dispute that. Where the article and I disagree is…

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Staying Motivated in Our Tempting World

Everyone starts out enthusiastically when the pounds drop off on a new healthier living plan. Your family, co-workers and church friends start to notice and encouragement abounds!

Fast forward another month: you receive more compliments on how nice you look in some stunning new outfits. Lots of “that-a-boys” come your way. You beam a wide smile and thank them, determined to continue.

Another few weeks pass and the praise has declined. Even family members seem to take your weight loss for granted. You sigh, anticipating the upcoming summer BBQ’s with all its scrumptious ribs, burgers, potato salads and desserts.

What’s a person to do?? No one notices anyway, you shrug, so what difference would it make if I overindulged?

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

No one notices??? GOD notices!

Of course it’s nice to get compliments . . . we all love compliments! Don’t beat yourself up over it. But if “self” and showing off, is the only reason, it won’t last.  Sometimes we’re too self-centered within our own little world. Sad but true.

Fact: We must get healthy because we want to honor God more than we want food! We should get healthy because we respect our earthly temple and our Christian testimony!

You might nag others to be more Christian, yet you practice idol worship! Why would anyone want to be you? Strive to be your most excellent self! God doesn’t expect perfection from Believers, but He does expect obedience. What has He asked us to be? HOLY! 1 Peter 1:16 states, “for it is written: Be holy, for I am holy.” It’s hard to be holy when we lack self-control, practicing gluttony.

Of course God wants us to enjoy life. That includes wholesome food. Christians are supposed to exhibit Joy, peace, confidence and self-control, not mournfully throw ashes on our face while suffering healthy-living.

“Mark a life of discipline and live wisely; don’t squander your precious life.” (Proverbs 8:33) 

So here’s my advice to strengthen resolve:

  1. Chart your weight loss on graph paper. It’s a tangible, trackable action. Be competitive within yourself. Tell yourself when you reach another three-pound loss, you’ll finally purchase an item you’ve wanted. (Anything but food.)When you’ve reached ten pounds, purchase that new cologne or scarf you’ve waited for. For every few pounds, reward yourself as we did when we were young.
  2. Memorize motivating Scripture verses, placing them throughout your home. Place affirmations around the home: on the bathroom mirror, refrigerator, computer, auto dashboard. Remind yourself of 1 John 4:4 and Philippians 4:1
  3. Use visualization skills and visualize ugly fat coursing through your veins or smeared over your face. Yuk!
  4. Find new support partners by creating a healthy recipe club.
  5. Create a scrapbook of clothing styles you’ll try when you reach a certain goal. Place a few pictures on the fridge to encourage you.
  6. Exercise increases positive endorphins. Keep walking, swimming, biking or join a sports club in your community.
  7. Get your children involved! Exercise with them while watching television. When you win by losing, your entire family wins! This creates bonding memories.
  8. I’ve always urged my patients to find personal, positive actions for health but if you weaken, find a picture of our Lord crucified and place THAT on the fridge or cupboard. Jesus died for all sins, even the sin of gluttony and lack of control. Ask yourself, do I love Christ more than this food? Only you can answer that question.

Get healthy in gratitude to God for giving us an abundant life while in our earthly jars of clay!  (2 Corinthians 4:7)

Peace or Power? Which Do You Pursue?

Some who seek “peace” are actually Counterfeit Christians, striving for dominance over others. Some feel if we will simply fall in line behind them, the kingdom will have peace. This is a falsehood. True Peace, Joy, Love is only found in doing what God desires of us.

“But seek first the kingdom of God and his righteousness, and all these things will be added to you.”  (Matthew 6:33)

In this life we can build up or tear down another’s hopes, dreams or self-esteem. One can profess half-truths to obtain attention or destroy another through biting words. We can be a help or we can hinder another’s godly works. We can talk ourselves into success or forge on alone, foregoing Godly Counsel.

The question is: which type of person are you? To answer that, we must go back to our roots.

If your childhood was one with a dictatorial parent, a spiteful sibling, later a dominating spouse, suffered painful abuse or loss, it’s usually masked by either a false bravado or intimidating control or it made you stronger, more compassionate and more discerning. You have a heart for others because you identify with another’s pain.

As a result, the first will either bully, tear down others through words, acting as a mean girl to overcome that sense of inferiority and insecurity of never being good enough.

The second will overcome tribulations, building godly self-esteem and through strength reach out, coming alongside others to encourage them.

In essence the first attitude is projecting “I am the master of my OWN fate! No one will ever control me again!”

The falsehood here is, we will always have someone else controlling our thoughts and actions – either God or Satan, good or evil – no other! By allowing the devil to enter our mindset and puppet us, it not only hurts us, it hurts everyone around us.

By letting go and allowing God to control our life, we become stronger, content in all things, at peace with God’s Laws, provisions, pathways.

Inferiority is like having the devil whisper, you aren’t good enough!

I have news for you: no one will EVER be good enough. In this large world someone will always be and do something better, be tougher, kinder, prettier, wealthier . . .  even cook or sing better.

That’s the purpose of explaining to my patients why mental, physiological and Spiritual health is like the Westminster Dog Show. How can one judge a Golden Retriever against a Cocker Spaniel, a Pug against a Poodle, a German Shepherd against any Terrier? You can’t. Therefore each has a different standard of individuality set down by the American Kennel Club Rule Book and are judged accordingly.

Similarly, we are all uniquely designed by God and must be judged individually accordingly to His Book: The Bible.  Are we our best according to God’s Standards? I know I’m not and yet I continually strive to be excellent in all I can to please and glorify my Lord who rules over me, whispering “You are my child. I love you. You are enough.”

As a work in progress, I recognized early in my Christian life that it’s no fun being outside of God’s Favor. In fact, it’s scary!

Personalities who don’t truly believe in themselves and feel inferior, seek to find validation by tearing others down in order to build themselves up. I suspect you know people like this. One can never build themselves up by tearing others down.

Do you search for strength, peace, wisdom, but it evades you? Stand firm for Truth! Ditch Satan’s strings – seek Godly values and discover Joy.

 

 

 

 

 

Controlling Blood Sugar Sensibly and Effectively

Since I began working for physicians, where I specialized in the disease, diabetes has increased to epidemic proportions in this country. It’s also sad to report that more children than ever have this disease. Why?

For one thing, we have become even more of a Fast-Food-Nation with all its tempting, fat-laden, high caloric choices. Sadly, obesity has run rampant in our country.

Surprisingly, fat is more detrimental to the diabetic than sugar! Fat clogs the arteries which stresses the body, which raises insulin levels which creates hunger pangs. It’s a vicious cycle.

But avoid those artificial sugars, especially Splenda which produces dangerous side effect. Use Stevia, less regular sugar or honey instead.

A practical diabetic diet (due to everyone being physiologically different) should consist of 50 -60% complex carbohydrates, 20-25% lean protein and 2025% beneficial fats like olive or canola oil, avocados, fatty fish and nuts. Avoid chemically processed items and select whole foods. Make lean pork, sirloin, chicken, eggs, turkey and fish your preferred meat options.

There are basically only 3 food groups: Carbohydrates, Proteins and Fats. All carbs produce a form of glucose (which is necessary for brain function!) but simple (sugary) carbohydrates should be consumed only in tiny amounts.

Most diabetics reach for sugar-free items which are high in fat. One patient wrote in her food diary that she consumed 6 cookies at one sitting. When asked why, she answered, “But Ellie they were sugar-free!”  Sugar-free doesn’t mean calorie free and these were loaded with fat.

The best habit diabetics can incorporate into their daily routine is consuming 35 – 45 grams of fiber to their daily diet. 4 grams = 1 teaspoon – or approximately  9 – 10 teaspoons of fiber per day, (now you know what it means to you in “dog years.”)

Adding fibrous foods helps one lose weight. Fiber allows insulin to be dispensed more slowly into the blood stream so you won’t feel jittery or hungry and reach for that Snickers bar. Fibrous foods mean fresh fruits with skins, vegetables, whole grains, cereals (with 5+ grams of fiber,) nuts, seeds and herbs. Eat sensibly, your health depends on it! Diabetics however should avoid fruit salads since it’s too much sugar at once.

Establish a routine. A diabetic needs to live a disciplined life. Eat systematically to keep blood sugar levels stable, meaning same time each day, example: 8am, 10am snack, noon, 2pm snack, 6pm and always incorporate a small protein-rich snack before bedtime.

Moderate exercise is also essential on a routine basis to avoid nerve damage and create ways to release life’s stresses which raises insulin levels. The hormone adrenaline, designed for the human “fight or flight” reaction, increases fatty acid production while shutting off insulin while under stress. Constant stress upsets pancreatic balance which solicits diabetes.

Certain nutrients/foods regulate insulin:

Chromium. Chromium is like the doorknob which allows insulin to flow slowly into your system. Some foods containing chromium include mushrooms, corn, sweet potatoes, tomatoes, beets, turkey, shellfish, garlic, apples and basil. Add garlic to as many foods as you can; pasta sauces, pork loin, chicken, breads . . .

The antioxidant lipoic acid, contained in spinach, potatoes, broccoli, liver and red meat, fights premature aging of the arteries (aging arteries makes the heart pump harder, increasing insulin stress.)

Cinnamon allows your fat cells to recognize and respond to insulin more efficiently. Shake it on cereals, over whole grain toast and fruit. Along with a half teaspoon of cinnamon, I place a few dashes of turmeric in my morning coffee as well. Makes the smoothest cup of coffee I’ve ever tasted!

“Worship the LORD your God, and his blessing will be on your food and water. I will take away sickness from among you,” (Exodus 23: 25)

Labels- Do’s and Don’ts

What a fabulous and powerfully written post by Eat, Move, Improve by Anthony DiMarino! How often do we believe the labels placed upon us? How foolish to believe the lies and whispers of the devil telling us we are junk. God made us and God never makes junk!

Enjoy reading this motivating post and take it to heart:

EAT, MOVE, IMPROVE

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Labels- we seen them everywhere.  We label people.  We label products.  We label foods.  Depending on the label we give something, it will change the meaning and the perspective we take.

For example, we label people.  We generalize.  We label rich people as “greedy,” “grimy,” or “despicable”.  We label overweight individuals as “lazy”, “losers”, or “undisciplined”.  These labels we use create how we interact within the world.  If you see the people I outlined above in this way, would you interact with them?  Probably not.

What if we turned this concept inward to ourselves.  If we see ourselves as “lazy”, “uncommitted”, “no good”, or “weak”, how do you think we would act?  Like losers, I’m sure.  So, why give yourself labels like that?  Consider changing the way you see things. Change the way you see others and yourself.  Choose constructive thoughts, words, and actions when viewing other people, yourself, and products.  Choose products and people that will benefit you in your mental, physical, emotional, behavioral, and…

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Standing Firm Against Dietary Temptations!

“When tempted, no one is to say, “God is tempting me” For God cannot be tempted with evil, nor does he tempt anyone, but each one is tempted when by his own evil desire, he is dragged away and enticed.”  (James 1:13)

Let’s face it, Satan does NOT want us to succeed. If he sees a Christian or church growing closer to the Lord, he will influence them by throwing roadblocks, half-truths or unholy actions into their midst to disrupt their progress.

In the same way the devil will do anything in his power to steer the health- conscious away from reaching positive goals. He doesn’t want us to honor our earthly temples of the Holy Spirit!

And don’t be fooled, Satan isn’t the ugly red monster with horns and a pitchfork we see in cartoons. Satan is a beautiful, enticing creature – the George Clooney of the angels. He is attractive and very tempting, literally.

Satan discerns a dieter’s weaknesses; so whether it is fried chicken, chocolate cake, being a people pleaser or tendency toward laziness, those temptations will “suddenly” appear when we are at our most vulnerable. Then, if we fall to temptation, we feel like a failure, giving up, discouraged, worthless and discouraged.

How do we learn not give in to temptation? First study Scripture! Believe, as a Christian, you inherit your own power to overcome temptation! God wants you to succeed!

“He gives strength to the weary and increases the power of the weak.” (Isaiah 40:29)

Don’t stand around debating “Gee – should I or not?” or justifying your behavior: “Well, I’ve been so good, maybe God wants me to have this Snickers and Ellie did say anything was fine in moderation.” Sure, but not if it’s trashing your temple of the Holy Spirit; your health depends on it and there are some perfectly good grapes in the fridge! God does not want you to have a heart attack!

You know what to do! Flee youthful lusts! Memorize 2 Timothy 2:22 and 1 Cor. 10:13.

Talk yourself into success but heaven forbid, if you give in, forgive yourself and go on. It’s not the end of the world, it’s a learning experience. Visualize Satan laughing, taunting you and keeping score if you fail. But he hasn’t won yet! It’s not how many times you fail, but how you react to failures that builds character and success.

Just imagine if you and your family were driving to the Grand Canyon on vacation. You mistakenly take a wrong exit. Now what? Do you turn to the back seat and state, “Sorry kids, Dad made a mistake, guess we have to give up, vacation’s over.” Of course not! You’d turn around, get back on the right road and continue toward your destination.

You’re not a failure if you make a mistake. You’ve only discovered the correct road to get to your destination. That’s a learning experience and progress.

Suppose you did give up? Can you imagine the howls of protest you’d hear? How could you consider giving up and disappointing your family? In the same way, your health dedication should inspire your entire family.

  1. You’re providing life lessons on self-denial, personal strength, fortitude and character.
  2. You’re demonstrating examples of overcoming challenges to reach a goal.
  3. You are a living example, showing them how to never give up on their dreams.

“Or do you not know that your body is a temple of the Holy Spirit within you, which you have from God, and that you are not your own?” (Corinthians 6:19)

I urge you to honor your personal temple of the Holy Spirit, continuing to strive for excellence!