Tag Archive | Weight loss

Concerned About Aging Well? Eat These Foods

My birthday is this week. With age comes wisdom and confidence but sadly in the U.S., age isn’t honored as it is in other countries. I wouldn’t want to be 20 again but I sure don’t enjoy seeing the wrinkles that currently adorn my face. I was concerned about the hot dry climate of Arizona producing wrinkles until we moved to the  frigid, wintry, windy area of Ohio. It’s worse!

“And you have filled me with wrinkles, which is a witness against me: and my leanness rising up in me bears witness to my face. (Job 16:8) NKJ

Does your face represent impatience, worry or peace? To look younger: relax, exercise more, eat nutritious food and place your trust in the Lord.

Less Wrinkly Skin = Less Sugar which is easier said than done. When it’s dreary outside my first inclination is to bake. Instead create hearty soups like vegetable or chicken noodle.

I find it ironic that  glycation, the process of metabolizing sugar in our bloodstream, attaches to proteins to form harmful new molecules is called “advanced glycation end products” or “AGEs” for short.

Try Herbal Teas: Teas wash out toxins from our system and gives a natural glow. I like green tea and often consume flavored herbal teas. I especially enjoy pomegranate, berry, orange spice or acaia berry tea. Each promotes collagen production and circulation.

Increase Turmeric, Curcumin and Cinnamon: Turmeric, found in mustard, is known for its anti-inflammatory properties. Used for centuries in Eastern and Asian cooking, curcumin which can be purchased separately, also helps relieve acne. Sprinkle it over soup, rice, frittatas, egg dishes and I’ve sprinkled each in my coffee which created the smoothest cup I’ve ever consumed.

Probiotic Foods: Attempt to decrease the harmful bacteria in our digestion system by increasing healthy probiotic  bacteria which fight infections and acne in our skin. Garlic, onions, yogurt (containing live cultures, not pasteurized – look at the label)  Remember that healthy bacteria in our colon equals healthy skin.

Probiotics is the good bacteria found in asparagus, sauerkraut, kefir, miso, pickles and cultured buttermilk and it promotes the growth of this healthy bacteria.

Spinach, Kale, Broccoli, Collard and other Greens:  These foods contain zeaxanthin, an antioxidant that evens skin tone and brings out our natural radiance. It’s best to steam these greens to increase nutritional value.

Milled Flaxseed, Avocados,Wheat Germ: Have a dry complexion? The omega 3’s in these are beneficial for retaining youthful skin. All contain ceramides, a fat molecule that locks in moisture and promotes a natural glow.

Combining Vitamin A and C foods restores collagen and elasticity.

Red Meat: Surprised? Red meat is not the enemy as claimed by some false diet gurus! Red meat contains alpha lipoic acid, another antioxidant that promotes healthy collagen and consuming it is one of the few ways to acquire vitamin B12. This vitamin will revitalize energy levels and brain function. It contains nutrients which effectively calm the body, thereby producing less skin breakouts.

Choose 3 – 6 ounces occasionally of lean red meat like “loin”, “round” or London Broil.

Pomegranate Juice, Blueberries, Cranberries and Red Wine contains antioxidants to combat free-radical damage and pomegranates are three times the most potent.

Tuna, Sardines, Oysters, Cod: Even though they sometimes aren’t the most popular fish, they contain antioxidant-protecting selenium, along with omega-3 fatty acids to prevent skin redness and irritation.

Oysters and shrimp are rich sources of zinc which prevents breakouts and restores clear skin. Zinc is also microbial; therefore will protect against illnesses when fighting a cold or flu.

With all this said, remember God cares more about our soul than our outer shell! True beauty comes from within.

So Many Diets – So Little Truth!

“But you are not controlled by your sinful nature. You are controlled by the Spirit if you have the Spirit of God living in you.” (Romans 8:9a)

LTSTEBC high resolution cover for TwitterWould you trust a pastor who only consulted outside sources for Biblical Truth?  What if his sermons professed “truth” using his horoscope, a crystal ball, Nostradamus or the New York Times? What if he counseled you in his office using People magazine? Would you trust and follow what he preached? Basically he’s feeding you cornflakes; food with little fiber or substance.

Traveling extensively, my husband and I have sat in many a church pew and heard powerful sermons. However, we have also seen ministers never open the Bible or reference Scripture.  One sermon consisted of the man’s entire vacation, yippie, how motivating. Our young people are floundering, thirsting for clear Biblical direction and they don’t hear Truth from the pulpit! Where can they go for Spiritual Truth? Usually they give up, discouraged; believing the Bible is simply not relevant to their lifestyle.

Therefore I trust you’ll understand my frustration when I hear Christians announce triumphantly at the beginning of each year that they are trying the Atkins, Paleo, carb-free, fat-free, grapefruit or some other gimmicky diet before they ask me for direction, a certified nutritional counselor who worked alongside primary care physicians.

I can’t tell you how many times, I’ve heard, “I don’t understand why I can’t stay on a diet?!”  as they flit from one flawed diet plan to another. There’s a specific reason and it’s either a mental, spiritual or Spiritual one. “Life’s Too Short to Eat Bad Cheese . . .”  gets to that source.

Desperate people spend hundreds of dollars on special boxed-foods, caloric formulas, videos and even bariatric surgery before they ask me for advice. (My average patient attempted six different plans before they came into my office.)  I’ve counseled all types in my twenty-plus years as a healthcare practitioner.  One truth I’ve always stressed is: Health begins from the inside out! Get to the heart of the “why” and improvement begins.

New Creations Ministries is just that; my ministry. I’m happy to help anyone who has questions for free, but sadly, I am not omnipresent. So using clearly defined illustrations and applications, I created a practical, motivational guide urging all who desire true health to become their most vibrant self . . . and it’s less expensive than a doctor’s visit!

“Life’s Too Short to Eat Bad Cheese . . .” (Nutritional and Life Lessons God Teaches Us) is printed in different languages. It contains a study guide and is available through Amazon.com, Barnes and Noble, (or Google it.) An e-book only $7 and the 234 page print version is only $14.95.

LTSTEBC addresses nutritional and life situations we all encounter. Using Biblical principles you’ll finally understand the true Joy of living a healthy, vibrant lifestyle. Health is significantly more important than  the number on the scale.

Our Heavenly Father doesn’t want his children to suffer any more than we want ours to. Why survive on rice cakes with no nutritional purpose? Eat for nutrients, not for grams and caloric formulas. And learn what that means to you in relative terms!

Please don’t settle for second best and present that self to God. You’re better than that! God wants us to enjoy His Bounty but not make food our god. “Their destiny is destruction, their god is their stomach, and their glory is in their shame. Their mind is set on earthly things.”  (Philippians 3:19) 

Eat nutritionally sound. We wouldn’t throw trash on the floor of the Holy Temple in Jerusalem so why do we trash our bodily temple?

 

Looking for Magical Weight Loss?

Do you remember when Michael Corleone in The Godfather 3 declared,”Just when I thought I was out… they pull me back in.” He had tried to become a legitimate business man but had been pulled back into the “family” business of deceit, death and destruction.

Don’t we feel the same sometimes while attempting to lose weight? Every time I’m following a healthier diet, I get sucked back into eating junk  food again! We try with all our might to resist the pull of those seductive, sugary, simple carbohydrates by consuming whole grains, vegetables, fruits and lean protein. For a few weeks we’ll stand fast, smugly thinking, I’ve got this! But then an invitation to a special event arrives and find ourselves munching on dark chocolate cupcakes.

Why did we self-destruct when our determination seemed so strong?

“For I do not understand my own actions. For I do not do what I want, but I do the very thing I hate.” (Romans 7:15) ESV

Sometimes it’s our old nature which seduces us with the thought, oh well, just this once, what could it hurt? Then afterwards we think regretfully, now I’ve blown it so I’ll just start again Monday. But Monday never comes and slowly the weight lost seems trivial and desserts and pleasure take priority. Stand strong, forgive yourself and get back on track immediately.

As a nutritional counselor, some of my patients have weighed well over 500 pounds. But even they were only five pounds overweight once. What went wrong? Had they made food their god? How could anyone be happy living in an unhealthy environment? Now they lived with joint problems, diabetes and other diseases of their own making.

What causes us to self-destruct? It’s important to know why.

Do we not think we aren’t worth the effort? Are we basically lazy or bored eating the same foods over and over again? Why, when there are so many different international recipes using chicken, fish, lean pork and beef. Please don’t suffer with rice cakes and celery which contain little nutritional value. If we eat for nutrients, our metabolism will nationally work efficiency.

Some find comfort in certain foods. However a cookie isn’t always a “cookie.” Sometimes a cookie represents security, comfort or memories of a close relationship with our family. We must ask, why am I eating this? Am I really hungry or simply provoked by a feeling? If it’s the latter, find something else to do which would create positive feelings: exercise, reading, walking,  . . .

Are we searching for the easiest way to health? Packaged foods, liquid diet drinks, pills – none of these will work long term. The only good diet plan is one which teaches us to eat sensibly through a variety of nutrient-dense choices for a lifetime.

At a Home and Garden Show last weekend one lady at a booth was pushing a “miracle” diet product which I found baffling. “Look at my old photo.” She said. “I was 25 pounds heavier a month ago. Now I’m on this special diet. It’s easy!!! For two days I eat all this junk food.” She showed off a display tray featuring  chocolate cake, donuts, cookies, candy, pie, but nothing of nutritional value. She proudly stated, “Then for two days I simply take three pills daily and the fat magically dissolves away!”

Her thirteen year old daughter who tagged along, was also on this plan. Realize that the only good diet is one we’ll stay on for a lifetime. She was setting herself and her daughter up for a lifetime of yo-yo dieting.

Research physiological truth, understand and responsibly dedicate your actions to God’s Health Plan. It works.

The SIRTFOOD Diet Plan, Fact or Fallacy?

“The Sirtfood Diet has replaced the paleo and dukan diet to become one of the most talked-about diet trends.” red-wine-and-chocolate

Lose 7 lbs. in 7 days!!!” is pie in the sky too because it’s mostly water weight not fat you’re losing.

Exchange the word trend with fad and you’d get it right. That doesn’t necessarily mean it’s a bad plan, because it will shake up your metabolism and it is only for seven days.

I dislike however how people get lured in by a celebrity rather than relying on God’s original dietary decrees. So what if Adele lost weight, so did Oprah many, many times. The only good diet is one you’ll stay on for life. (And can one develop good habits in seven days? I doubt it.)

So what’s all the hype about? What are these SIRT  “Silent Information Regulator” proteins?

SIRT1 has been around for at least a decade but all seven of the SIRT7 proteins, amino acids and enzymes cofactor with cell growth, (found in food) play a role in stress resistance, assistance in insulin regulation, reducing oxidative cell damage while increasing energy metabolism. In fact consuming all three sensible food groups; complex carbohydrates, lean protein and healthy fats will do that too. (I see a series of diets in the future using all seven SIRT’s.)

At least this plan is better than the Paleo diet because it stresses healthier nutrients like green tea, blueberries, turmeric, kale, apples, parsley and citrus fruits, even red wine and dark chocolate, wow! Resveratrol anyone? All of these are indeed excellent and effective for weight loss. But that’s how I eat now, anything in moderation without “dieting.”  (1 Corinthians 10:23)

There are several physiological truths that factor into this plan to make it recommendable. I’ve touched on many of these same truths for free:

  1. Eat for nutrients and you’ll lose weight and stay healthier.
  2. Every nutrient has a purpose and if you consume a well-rounded diet plan, you’ll naturally be healthier.
  3. An alkaline diet creates a less hectic lifestyle. Good stress = better metabolism.
  4. Fruits and vegetables create an alkaline environment, avoiding heart diseases, cancers, etc.

God’s Common Sense Free Diet Plan based on Genesis 1:29 & 9:3 stands the test of time. For the past 4 1/2 years New Creations Ministries has been spouting healthy eating plans with my mantra, Eat for nutrients!  Along comes the Sirtfood Diet Plan and voila’, all of a sudden everyone is talking about nutrients.

This diet sounds great and in some ways it is. Except it advocates easy-ways-to-lose weight loss with half-truths once again.  

“For the time is coming when people will not endure sound teaching, but having itching ears they will accumulate for themselves teachers to suit their own passions,” (2 Timothy 4:3)

Where it’s off-base:

The basic premise of this “new” diet plan is simple. Starve yourself on 800/1000 calorie a day for 3 days and then consume around 1500-1600 calories per day for 4/5 days.

So let’s address this low-calorie suggestion. Whenever you commit to a starvation plan, your brain will believe you are sick and will slow your metabolism to a crawl. When you decide to eat normally, you’ll likely gain weight. It’s your body’s innate defense ability.

But does this book explain how nutrients work in conjunction with metabolism? (If not use my search engine and you’ll discover WHY.) Address cravings?  Does it teach how to create good habits, overcome temptations when pressured at a party or family dinner? Doubt it, you’re on your own then or purchase my book, “Life’s Too Short to Eat Bad Cheese . . .” (Nutritional and Life Lessons God Teaches Us)

Therefore exercise to maintain normal metabolism. Vary nutrient-dense foods throughout the day so your body doesn’t believe you’re starving. Increase water intake to flush ketones (toxic chemicals) out of your system.

As I said, the SIRT diet isn’t bad but is this how you’ll eat throughout life? I’d rather recommend the Mediterranean, DASH or Weight Watchers for a lifetime diet plan. Stay healthy!

 

 

 

Following an Anti-inflammatory Diet

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.ph-scale

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 around  7.3 – 7.4.

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!)

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.

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.

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.

Every meat is acidic, especially the 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 consists of milled flaxseed, walnuts, olive oil (best used cold), avocados, 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. A good dark chocolate contains a great deal 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)

10 Successful Habits for Abundant Health!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Renewing of the Body AND the Mind

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

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

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

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

“Why, that’s mean,” you protest.

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

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

The process educates:

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

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

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

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

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

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

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

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