Tag Archive | Food

Are You Goal-Minded or Wandering Aimlessly?

My husband and I have crossed this country twelve times, as well as lived and traveled extensively in Europe. During my husband’s military career, when it was necessary to transfer to a new duty station, I would always be curious about our next home. I’d research as much as I could about the area, contacting the Chamber of Commerce for information, search for a realtor and so on.

As we traveled, we always had a map and a daily mileage goal. Without an intentionally defined goal we would have wandered aimlessly. We probably wouldn’t have reached our destination without a lot of frustration.

Doesn’t that also sound like many without a clear health goal?

The same principle applies. Before a smart person can accomplish an objective, they lay out a strategy of how to get there. As much as we’d like a “beam me up Scottie” instantaneous weight loss result, it’s not going to happen this side of Heaven. Besides that, the journey is as important as the destination. If we could have instantly arrived in Monterey, California from Washington DC, we would have missed the Grand Canyon, Mount Rushmore, Graceland and so much more! What a loss.

With health goals, you’d also be missing out too. Since 0nly you physically live inside your body, only you can develop strategies, overcome challenges, gain confidence and become victorious.

Don’t make goals complicated. Start with only one and build upon it.

Write out realistic goals and track progress.

In spite of advertising claims proclaiming, “you can lose 10 pounds in a week!” it ain’t gonna happen healthily! It takes 3,500 calories less each day to lose one pound of fat. Do you even consume that many daily calories daily? (Probably the only time I did was on a cruise and I was miserable!)

A slow, steady weight loss of 2, maybe even 3 pounds per week will allow your body to adjust and keep the weight off. If you lose too quickly your metabolism slows; believing you are ill, it attempts to hoard calories as protection.

Remember anyone can lose weight on fad diets but as a nutritional counselor for over twenty years, I haven’t met ONE person who kept it off on a crazy diet. Why?

“But each person is tempted when he is lured and enticed by his own desire”  (James 1:14)

Analyze why you eat as you do, (another blog.)

Eat for nutrients!

If you consume good quality nutrients, your body receives all you need for healthy living, creating an active metabolism. Then you’ll overcome cravings when, for example, your brain’s hypothalamus nags you for magnesium. Of course broccoli contains magnesium, so does chocolate – which one do you think you’ll choose?

Create small, reachable goals and make them fun!

Create a weekly spread-sheet chart. For each pound lost, fill in a block. For every five pounds you lose, reward yourself with a non-food reward. The more lost, the larger the reward: bath salts, body lotion, nail polish, new scarf, a book (maybe mine?) a CD, DVD . . . then a BRAND NEW CAR . . . sorry just kidding.

One important factor in weight loss: the only good diet is one you’ll be able to live on forever. God doesn’t expect you to suffer through rice cakes, sticks and twigs. He provided a bounty of natural, fantastic foods to enjoy. The more your body consumes nutritious choices, the more junk food cravings will disappear. Trust me, it happened to me.

Lastly, establish a close support group of positive, encouraging friends!

“Without guidance, people fall, but with many counselors there is deliverance.” (Proverbs 11:14)

 

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Godly Wisdom Wins Every Time!

In Mathew 8:5-13 we learn of a Centurion who walked twenty miles along treacherous roads. Coming before Jesus, he asked him to heal his physically ill servant. Do you think the centurion consulted with  every physician, faith healer and specialist in Capernaum before he searched for the famous miracle worker whom he had heard turned water into wine? Possibly.  He was a product of his culture and the common practice of his era.

When we become desperate for a solution to our weight or health problem we might also; but only after attempting 28 possible solutions first, right? For aren’t we a product of our culture today? Instead of falling on our knees and asking Jesus first for guidance with any challenging situation, we seem to have a very common mind-set heard today, “Well, when all else fails, pray!”

I know, I know, twenty-twenty hindsight is perfect isn’t it? You might shake your head in disbelief but historically man hasn’t changed in over 2,000 years has he?

Let me give you an example of what I encountered as a nutritional counselor.

Working with doctors, I met with patients who had attempted countless popular diet plans. It seemed they tried every type of diet except what God set down in the Garden of Eden. Paleo, Atkins, Rice Diet, Protein shakes, weight loss pills . . . even a cookie diet! (Cookies, really???)

These upset the patient’s physiological well-being, creating a chemical imbalance, contributing to symptoms of diabetes, kidney stones, heart conditions, high cholesterol and countless other ailments. Many had now become obese due to “yo-yo” dieting.

Those patients came to me defeated, miserable, frustrated but hopeful someone knew how to rectify their complicated physical ailments. That’s true, someone wiser than me did and that’s our Heavenly Designer, God.

Have you seen all the diet plans out there? Most are unbalanced at best, dangerous at worst. God gave us the perfect diet: fruits, vegetables, whole grains, nuts, seeds and herbs. (Genesis 1:29) All fibrous foods. Then after the Flood He advised us to eat meat if we desired and we would remain healthier.

Restrictive and other crazy diets don’t work! Taking away nutrients only makes us weak in other physiological areas. A diet of only fruit doesn’t allow us to absorb 50 other necessary nutrients. Starvation only slows our metabolism if it doesn’t stop it completely.

Anything in moderation, God declared. (1 Corinthians 10:23) But nope – that’s not good enough for us. There must be something new and improved, right? Surely in 2,000 years a new diet has been discovered that is better than God’s plan!

God gave us a brain, let’s use it! Base our daily diet on what and how God wanted us to eat originally. Do you really think God created bananas, avocados, potatoes, sugar and then cried out, “whoops!!!”  No, that was man’s doing. A wise person takes care of his/her “earthly tent.”

“Now if any of you lacks wisdom, he should ask God, who gives to all generously and without criticizing, and it will be given to him.”  (James 1:5) HCSB

The more science discovers about our bodies, the more intricate we can see the Hand of God involved in it. To me, science actually proves the existence of God, (like He needs proving in the first place.) Do you really believe that the complicated, intricate, bacterial flagella simply evolved out of thin air or crystals rather than by Godly Design? It takes more faith to believe that, then it does that God created the heavens and the earth. But I’m not going to argue with you because Truth wins every time. Now or eternally.

 

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.

Like Searching Thru Luke Skywalker’s Backpack

Does your pet have as much paraphernalia and play items as ours has?

Remember the scene in Stars Wars when Yoda is scavenging through Luke Skywalker’s backpack? Butt in the air, he’s throwing items hither and yon?

Well sometimes our pooch is like that too! He has his own toy box in our kitchen corner filled with balls, chewy’s, several Kongs, rope toys and other items to occupy his time. Butt in the air, he throws out most of his stuff until he finally chooses one item. But not for long for it seems he is never satisfied!

In fact, we found he’d rather frolic, chewing leaves and twigs than play with the myriad of items which occupy his precious box. It reminds me of Christmas years ago when, as parents, we would lovingly put together some intricate toy for our children to play with and after a few exclamations of joy, found exploring the box it arrived in more enjoyable than the item itself.

Aren’t we still like that today? Even as adults? We gather as many materialistic possessions as possible and after a while we grow bored, restless, wanting that next great iPad, phone, Kindle, computer, TV, sports car, kitchen utensil or whatever. Are we really that hard to please? Why do we spend so much time on things that don’t matter and won’t last, rather than lay up treasure in Heaven which lasts eternally?

What does it take to satisfy a restless heart? What can fill an empty one? Only Love! Isn’t that what we do when we skip from one activity to another? No amount of activity, drug or even food can fill the empty void within an empty heart. Only Jesus can.

I discovered what my little dog is searching for isn’t a new anything. He is searching for time, attention, joy . . . with his master. “Throw it again Mom, so we can play!!! You’re my favorite toy!!!”

We recently came back from a camping vacation at a beautiful state park. Our site had sporadic cell phone service, no television reception to speak of and only  intermittent Wi-Fi when our cell phone service’s hot spot reached a signal.

But it was heaven to us. Nothing but time together, no stress, a gorgeous lake view, changing tree colors, reading material for an upcoming bible study, a quiet camp fire, relaxed husband and a cherished pet who happily traipsed along with us on trail after hiking trail. Although we had taken toys along for the vacation, he never missed them, for he craved time with us and that’s enough.

We also experienced time with our Master and Lord – that was enough for us too. Isn’t it amazing when one actually clears the mind of noisy distractions, one can focus on what is truly important in life? Peace.

“Work at living in peace with everyone, and work at living a holy life, for those who are not holy will not see the Lord.”  (Hebrews 12:14 NLT)

Caffeine and the Coffee Balancing Act

Becoming healthy a personal choice. I’ve often stated that I can’t make anyone healthy. Someone must want a healthy lifestyle more than I want it for them. I attempt to encourage, lead in the right direction, explain physiology, warn against nutritional fallacies and set a good example but ultimately it’s a personal decision as to what one’s diet consists of.

It seems something “new” comes out weekly. A recent study stated that coffee was now the panacea to good health. It’s actually good for us! scientists declared.

Well of course it is good for us – it was already in the Garden of Eden when God told Adam:   “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.”  (Genesis 1:29)  The coffee bean comes from a seed-bearing plant, (which depending on the type, grows anywhere from 5-18 feet tall.)

Be careful however. Human nature, being what it is, perceives if something’s good, more has to be even better.This pertains to that “new” eye-opening scientific report on coffee too.

What we choose is not always beneficial to or health. He encouraged us to eat in moderation for He would never encourage us to consume something that would harm us. That’s our Choice!

One of my patients drank 30 cups of coffee per day. That’s certainly not “moderation.” To her it became a very unproductive choice. By consuming that much caffeine it depleted her B vitamins. So what you ask? Well the most important function of B vitamins is to convert fats, proteins and carbohydrates into energy.

Therefore, no B vitamins, no metabolic function. Caffeine is a natural diuretic and her B vitamins were lost through urination.  She was spinning her wheels, going nowhere and didn’t realize why.

When metabolic nutrients are lost, the body hungers for extra food to regulate and energize its system. Everything she consumed went directly to caloric intake without outgo; therefore she was gaining weight. No diet plan would help until she got her coffee addiction under control.

A quick withdrawal from coffee addiction wasn’t an option.  Caffeine is a drug and with any drug there are side effects. A cold-turkey approach would leave her shaking, jittery, cranky and downright unpleasant to be around. A gradual reduction was the only alternative. It took months to re-establish her metabolic functions to normal; then she could begin to lose weight.

Imbibing caffeine above normal consumption depletes calcium from bones. I happen to be small boned and am very susceptible to osteoporosis. Therefore, based on my size and weight, I usually limit my coffee intake to 2 cups per day.

Then why do experts say it’s good for us? Because it is in moderation.

Coffee contains many beneficial nutrients including some 50 cent words such as tocopherols, (antioxidants which protect against cell damage) chlorogenic acid (which protects against tumor growth.)

Coffee contains two chemicals, kahweol and cafestrol, which seems to provide some cancer protection as well as anti-inflammatory properties.

Anything extracted from the soil contain valuable nutrients. Coffee beans contain magnesium,  calcium, phosphorus and antioxidants.

Coffee invigorates your brain’s cognitive function which is why we prefer this drink as our morning wake-up call.

It’s a safe stimulant for the bowels and assists the digestive system. It’s a natural diuretic removing excess toxins from the kidneys and liver.

But jumping on the bandwagon thinking, “Great, coffee’s good for me so now I can drink all the coffee I want” is ludicrous.

There must be balance!

 

 

 

 

Through Our Brokenness, God Heals

After the 2011 Japanese Tsunami, women in Japan at first experienced only pain. They found their cherished but broken ancestral pottery destroyed, strewn across a desolate landscape. As they began the process of picking up the broken pieces of their lives, they lovingly gathered the broken pieces of pottery as well. Through their brokenness they created intricate, beautiful necklaces, selling them around the world. Through this godly  testimony, they began to recover financially, creating something to be proud of, thus reclaiming their dignity.

If you will allow Him, God will heal the pain of your past too. He touches and changes hearts. When God is with you, it’s never hopeless. There is no challenge you’ve experienced or anywhere you can hide that He isn’t there with you! He is the only one who can fill the void. Drugs, alcohol, food, activities simply mask the pain. Only God can truly heal and renovate your hurting heart, starting from the inside.

“Where can I go from your Spirit? Where can I flee from your presence? If I go up to the heavens, you are there; if I make my bed in the depths, you are there. If I rise on the wings of the dawn, if I settle on the far side of the sea, even there your hand will guide me, your right hand will hold me fast.” (Psalm 139: 7-10)

Desire to change must come from the inside.

Many of us place smiles on our faces and when asked how we are, profess the superficial, “I’m fine, how are you?” meanwhile holding our pain secretly within; believing, “People only want to be around happy personalities.” or “If they really knew me, no one would like me.”

Sometimes it’s a trust issue. Perhaps in the past a friend betrayed them, family member belittled or a boss ridiculed them in front of others. Therefore they place that shield around their heart. It’s safer that way. “If I don’t get close, no one can ever hurt me.”

But it becomes a vicious circle. Telling yourself you have no need of  relationships comes  across as unfeeling, mean-spirited or apathetic which drives others away. Something else then numbs the pain of loneliness.

Sadly, the covering surrounding our heart becomes so tough, no one except God can break through.

Others have been taught as a child that one doesn’t show their true feelings in public. They put on a false front. Sad? Place a smile on your face! Scared? Put on a swagger and bravado that shows a confident attitude. As they have grown they have mastered their feelings. But God has known us since the womb. (Jeremiah 1:5) He understands feelings; after all He created them!

Become proactive, trust our Lord and we won’t feel out of control!

  1. Memorize Scripture.  God knows you can be strong!  1 John 4:4. 
  2. Talk to a true friend; one who wouldn’t tell you only what your itchy ears want to hear ( 2 Timothy 4:3) or allow you to wallow in self-pity.
  3. Seek out wise women of God who allowed God’s Word to change their broken spirit. Learn from their example. Become precious in God’s sight.

“Timely advice is lovely, like golden apples in a silver basket.”  (Psalm 25:11)

It’s true some days we might feel like Job. Life is messy. Worlds crash through no fault of our own. At that time, the last thing we need is to sit and mope. Our first thoughts should go to the Lord. He understands heartache, betrayal, hunger . . . suffering. He was tested, tempted, overcame and endured it all. Cling to our Almighty Fortress and find Strength.

 

 

 

 

 

Fact or Culinary Manipulation?

A patient of mine mistakenly believed in order to lose weight he would have to suffer. He explained he only darkened my office door to please his wife. He promised her he’d listen to me for three weeks and then leave. It reminded me of the old western joke, “We’ll give him a fair trial and then we’ll hang ’em!” I explained contrary to belief, he wouldn’t be eating “sticks and twigs.” Over the next year he and his wife became two of my favorite patients.

Why do some believe the “penance principle?” Anything is fine in moderation!  Remember we are each unique. No specific formula will work for everyone so there is no “one-size fits all” method.

Unfortunately many dieters I’ve counseled have followed diets (some outright dangerous) without thinking. Where are valuable nutrients??? I don’t care if it worked for Oprah or some other famous person; celebrities aren’t always correct. I’ve even seen some well-known health professionals subliminally manipulate results to prove their point.

Take for example a segment I watched on the Dr. Oz show while I waited to see the optometrist. It was on the benefits of chicken skin, long considered to be off-limits.

Okay, I thought, anything is fine in moderation; this will be interesting.

The good doctor chose three women from the audience and asked them which serving plate on the counter looked more appetizing  Displayed were three separate creations of two different recipes. One serving was featured on a paler colored plate and in my estimation looked pretty blah. The other was displayed on a vibrantly colored plate.

Each chose the brightly colored plate every time. To me it seemed the results were skewed to produce a positive result of one over the other. The brightly colored plate made the selection naturally more appealing and you guessed it, the brighter one featured the chicken skin portion.

I was sitting next to a woman who leaned over and quietly revealed, “I’m a nurse; we were required to only take one class in nutrition. I never knew this. Isn’t this amazing?” Then she got called for her appointment. So I continued to watch the program by myself, extolling the benefits of chicken skin.

As I watched, I don’t remember the doctor mentioning portion size, only that chicken skin contained 50 more calories than skinless chicken. So chicken skin only has 5o extra calories? Mmm, I wondered, for how many ounces? I don’t recall hearing that. I’m sure if you purchase chicken breasts, you notice size varies widely.The difference: a 3 ounce breaded, fried chicken breast is around 120 calories.

Nor do I remember him stating or suggesting how the chicken was prepared. That definitely makes a difference! Was the serving floured, breaded,  grilled, deep or battered-fried? Was it prepared in butter, oil, grease, PAM. (FYI: the more natural the better – butter has nutrients, kitchen sprays have artificial chemicals. You make the call.)

Fat will keep us fuller longer, that’s true. Fat remains in our system from 5-7 hours. There are also plenty of vitamins and minerals in chicken skin, including niacin, vitamin D, phosphorus, magnesium, iron, selenium (the feel-good nutrient.)  If I ever consume the skin I prefer it grilled on broasted.

My point is to not condemn Dr. Oz. He has valuable information on his show and a limited time to present it. My intention is to protect against the snare by half-truths. Always question everything and do your research!

“For wisdom will enter your heart, and knowledge will fill you with joy. Wise choices will watch over you. Understanding will keep you safe.”  (Proverbs 27: 10,11)