Friday, January 29, 2010
Yes there is of course a physical element to it, like drinking plenty of water and eating fresh clean foods everyday, like the baby carrots I am currently partaking in as I write this post. But there is also, and more importantly, a Spiritual element to being beautiful. Being a follower of the Lord Jesus Christ is the BEST beauty secret I know.
He makes you glow from the inside out. Having a personal relationship with Christ puts the aging process in a much different light. The world will tell us that as we age we are not as beautiful as when we were younger, but in the Spiritual it is definitely the opposite.
As you age, or mature in the LORD the more beautiful you become. His life lived out through you makes you the best and most beautiful you that you can be.
So take some time each day and really soak in the beauty that is our LORD. Soak in the fact that He loves you so much He died and rose again to give you life; real life. Soak in the fact that He is seated at the right hand of the throne of God making intercession for you and me RIGHT NOW!! AMAZING!!!!!
So today relax in Him, breathe into Him and feel yourself becoming more beautiful from the inside out as the moments pass.
Have a Blessed weekend!!
Monday, January 25, 2010
So on Mondays we will be discussing setting and keeping goals. We'll set immediate goals and more of long term goals as we go. This week we're settle on immediate goals.
So last week was a difficult one to fit exercise in to. This week hopefully will be a little less hectic. Today is a very busy one, but beyond today it looks like maybe it will be a little calmer, but we will see!!
Even though I have not had the major intense workouts, I have still been working out and stretching. My knee has had a slight set back because of the less intense workouts and stretching, so this week I am right back at it. Working hard and getting my head back in the game, so to speak =)
I was eating pretty good up until the weekend. And then cravings hit and I didn't want to be a good girl with my eating, but I didn't do to badly. I am, however, right back at it on this Monday morning. My goal this week in the eating department will be to plan ahead more. I am not good at this. But when I do plan, I eat sooooooooo much better. So that is the plan this week, to have a plan!!! Good plan eh?!?!!
In the exercise department, the plan is to bike more. My sweet husband got our recumbent bike pedals readjusted for me and now I'm off and running, er a riding!! So my goal this week is to ride at least 15 minutes a day and then hopefully by Friday worked up to 30 minutes. That's the plan, and to also continue with my knee home PT exercises and stretches.
So what is your goal for this week? Go ahead, set a goal for eating and exercise this week and then write it down and read it everyday to help keep you on track, and you can share here in a comment if you'd like or e-mail me. It helps to be accountable to someone.
Well have a beautiful day and a goal hitting week =)
Thursday, January 21, 2010
Now my plan was to go to Panera Bread, because I know exactly what to order and the calories, but she wanted to go to Zio's and since this is my FAVORITE Italian Restaurant, I obliged. And it was delish. But my dilema was what to eat? So normally I get a veggie primavera, but the last time my sweet hubby and I went I got a veggie pizza and it was just delish, so I decided to opt for that again.
Now the problem with a place like Zio's is the bread they bring, and I do love me some bread and that Olive Oil dipping sauce, well let's just say I could LICK THE PLATE!! So what's a girl to do? Well, this is what this girl did. I ate two small pieces of the bread (probably not adding up to a regular size piece of french loaf bread) and I probably had maybe 2 teaspoons of the oil (maybe), I opted more for the spice end of it. It was so good.
I had a salad no dressing and didn't eat the croutons and had them leave off the cheese, and then I ordered a veggie pizza no cheese and had 3 pieces of 8 and had them box up the rest. There are no nutritional values for Zio's so I had to try and figure it out. I think I got pretty close. It came up to 564 calories, way more than I usually eat at a meal, but it was a special meal with a friend, and I do this very rarely, so it was fun. I had a balanced and healthy supper tonight, and I'm right back on track.
When you eat out, it is wonderful to eat a salad first and avoid the bread unless you have the will power to only eat a little bit. Order your entree and a box. Box up half of it and eat the other half. You have a wonderful supper or lunch for the next day, and you don't leave so stuffed you hurt.
I enjoy eating out, but I really like to make healthy choices, and I don't feel deprived AT ALL!!!!!
Have a Blessed evening!!
Tuesday, January 19, 2010
About positive changes ~~ and deliberate!!
This past week my schedule was changed. The kid's needed a baby sitter for Sir Cuteness and you know I was RIGHT THERE all the way. It was so fun!! And I'll be babysitting from time to time as they need me to.
Now all this babysitting changes my schedule quite a bit, so it becomes crucial that I am deliberate about my work outs and eating right. It is much more difficult to do those things when your schedule changes.
Let me encourage you today that even if your schedule changes, start making plans to how you can switch up your exercise time to meet the change, and be sure and make healthy eating choices even on the run. It can be done!!!
Yesterday was such a warm day here, and Dak decided to go for a run. So I called my sweet hubby to find out if I could go walking while he ran, and he said he didn't see why not, just to watch my form and then stretch it out if I could. It was soooooo great!!!!! This is the first real cardio I have done since being back from Mayo. It felt so good. So this afternoon I'm going for another walk ~~ yippee!!! I'm ready to get back to some good ole fashioned cardio!! But of course all in due time, all in due time. =)
Hope you all had a wonderful weekend!!!
Friday, January 15, 2010
This week my food for thought is on being deliberate. You do not get healthy and well on accident, just like you don't brush your teeth on accident or take a shower on accident. So when you eat, don't do it by happenstance. I so used to do that. I have shared before that I used to eat out of boredom, emotions, etc. Now I eat on purpose, to fuel my body and to be the best that God created me to be.
Just before I sat down to write this I was sooooooo hungry. Instead of reaching for crackers or something else with little nutritional value I decided (made a conscious decision) to eat some baby carrots and sun-dried tomato hummus. I am now satisfied and not stuffed or still wanting something more to it. Lunch is right around the corner so I didn't want something too filling and that snack was just enough.
Speaking of snacks, I am working on a post about them that will be after this one on the blog, because I started it before this one, it just isn't finished yet. But please always check out the labels on my side bar to go to specific items. I try to keep it very organized and easy so you can find the topic you'd like to read about.
So this weekend as you go about your days and nights, remember that come Monday you will be so happy that you were intent in your eating habits and you didn't abandon your exercise program, even if it's a little stretching on the weekends. It is so worth it.
Wednesday, January 13, 2010
Small changes can make a big impact in the long run when it comes to cooking and calories. For instance, if you currently cook with shortening or lard, switch to extra virgin olive oil whenever possible. If you cook with butter (which I do for the boys), you might try switching to the butter with omega oils added to them, this is a nice alternative and my family doesn't even know the difference.
If you are currently using whole milk, try switching to 2% (we use skim). It's the little changes that will cut down calories over the course of one meal, sometimes by 100's of calories. It's true. I want to share with you some of my favorite meals to fix for the "boys". We had one just last night.
Chicken Enchilada Casserole (CEC for short =) and you can find this recipe here. It does take a little time, but if you use a rotisserie chicken it cuts your cooking time way down. But at only 320 calories a serving, it is totally worth the time you take to make it. My hubs LOVES this one!!! Dak, well if you leave the black olives out he's in, if you don't he's out. Last night, he was out. So he ate the rotisserie chicken and mashed potatoes and gravy. He was happy. It was a win win for all involved =)
One of my biggest issues with supper (dinner, whichever) is the fact that I like to eat while I cook. You can consume an ENORMOUS amount of calories doing that. You can rack up a whole meal worth of calories long before the meal even starts!! So this has had to be an area of discipline for me. It isn't like I can just remove the temptation, I'm cooking supper with it. So I must show restraint and discipline. And also I get out the baby carrots and count out 10 or so (about a serving) and munch on those while I cook sometimes. It helps me out a lot and only 30 calories. Again, a win win =)
So you may be wondering what I ate last night. So glad you asked =) I had my own little rendition of Chicken Enchilada Casserole without the chicken and the white sauce. My version was about 270 calories and full of delicious flava LOVED IT!!! So much so that I fixed it again for lunch. I'll get it up on the recipe blog soon. really I will =)
I have so much more to say about the foods we eat and how we prepare them. I just feel like these posts get so long sometimes and I want you to be able to follow easily. So in coming posts we'll be breaking down some of these things and talking about the nitty-gritty of living a healthy and well life for the Glory of the Father. Because that is truly what it is all about!!!
I want to leave you today with the verse I woke up with going through my head. I love waking up with the Word permeating through my heart. This morning it was:
Romans 12:2 (New International Version)
"2Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is—his good, pleasing and perfect will."I loved having this go through my mind. I meditated on it and what God was speaking to me through it. And I started thinking about different areas in my life that I need to be challenged in, and have been challenged in, in the last year of so. Health and wellness being just one of them. We do not need to be conforming to the pattern of this world in anything, our health included, but we need to be transformed by the renewing of our minds. WOW!!! I love the fact that we can be TRANSFORMED by renewing our minds in Him. How do we do that? Read the Word and meditate on it. Know it. Memorize it. Consume it like you would your favorite dessert. Live it. Breathe it. Oh how I love Him!!! And then what happens? We will be able to test and approve what God's will is, His good, pleasing and perfect will. We will know His will. We'll be able to test it and approve what His will is in a particular situation. It is all right in front of us in the Word. OH HOW I LOVE HIM SO!!!!!
So if you are struggling today, pick up the Word and pray and ask God to start speaking to you through it. He will child. He loves you so today. He will do it!!!!!
Love you ~~
Tuesday, January 12, 2010
Just because something is within your budget doesn't mean it is the best choice. One of the themes of my life last year was "God's Best". I would feel like if I was getting ready to do something, I'd hear God whisper to my heart, "Is that My best?" Best. The word kept coming up. Somethings are not bad, but is it the best, God's best for your life? These are great questions to ask yourself especially in the area of exercise and eating right. When it comes to health and wellness it is hugely important to ask yourself if this is the right choice, the best choice, God's best choice for my life. Yes, even if it is at lunch. What we put into our bodies is so important. It is the fuel that makes them go. So putting in the Best things in is always better.
So back to lunch:
Oh wait let's back up to breakfast just a minute. Just wanted to let you know that I'll be posting some recipes on my recipe blog sometime this week. I'll link you there as soon as I have them up and then you can follow the labels on the side, breakfast, lunch etc.
Okay back to lunch:
I don't eat out much at lunch, but if I'm out and about and do eat out (which I used to do A LOT) I suggest something like Panera Bread (yes you can call ahead and get take out, no drive-thru but just think you get a few extra steps in =) and I like to order off of the You-Pick-Two menu. My fav is 1/2 Mediterranean Veggie and 1/2 Cafe Salad with the dressing that comes with the Apple Fuji Salad. I went to their web site and figured it up and it is 380 calories, 11 grams fat. Not too terrible for eating out. So that's one idea. Their website is great. You can go on their site and build your own meal and know exactly what you're getting when you get there. GREAT!!!
Another option is to pack your own. But there again you can fall into the convenience trap, what with all the packaged lunch foods they have now.
I have never been a big chip eater. I mean I've ate a lot of chips, it's just never been my bad food of choice. If I'm gonna eat something not so good for me, I'd just as soon have a nice big oatmeal raisin cookie or chocolate chip brownie bar. Yep I'm a sweets girl (more on that in another post :o). But I did used to like some crunch with my lunch =) So now I get that crunch with baby carrots. It makes me so happy to get a nice serving of baby carrots (about 10-15 or so) and eat those instead of chips. Yummy. I know, they are not salty. But it is the little changes that you make in the details of your diet that make the biggest impact. This is one of those changes that take you from 110 calories (for Baked Lay's or Pretzels, more for regular chips) to 35 calories for carrots. That is a BIG difference, and over time that really adds up.
Now for what I do for lunch: A lunch staple for me is tofu and veggies. Now I know ya'll are saying what tofu blech? But you could substitute a nice lean chicken breast with veggies. And sometimes I'll have a sandwich on Ezekiel Bread. If you don't know about this oh-so-good for you bread, you should. You really should!!! It is just as it sounds, out of the Bible, Ezekiel. It is sprouted bread and is so very good for you. It is hearty at 80 calories a slice, and it sticks with you. So if I make a sandwich for lunch, I usually take one slice and have an open face or cut it in two and have a half a sandwich with my tofu and veggies. I'll be talking more about tofu on my recipe blog. And again I'll let you know when I have those posted.
Another option of course is a nice healthy salad. You can use different greens like Romaine and Leafy lettuce or get a packaged lettuce with different varieties and then just add all your favorite veggies. I packed my sweet hubby a veggie salad for lunch today with spinach, romaine, carrots, green peppers, button mushrooms, bacon (center cut, grease drained =) cheese (Italian blend) and sunflower seeds. It is a nice blend of veggies but with some protein.
So let me know what you do for lunch. I'm really enjoying hearing what ya'll do. I'm getting some good suggestions.
I'd like to leave you with another of my favorite verses ~~ LOVE YOU!!!
Ephesians 3:16-19 (New International Version)
"16I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, 17so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, 18may have power, together with all the saints, to grasp how wide and long and high and deep is the love of Christ, 19and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God."
Monday, January 11, 2010
This is a GREAT verse to memorize when trying to get healthier. For me, remembering that while physical training is some valuable, Godliness has value in all things, and it holds promise for this present life and the life still to come. That my friends, is GREAT news!!!
We can get very caught up in making sure that our physical bodies are cared for and looking their best, that our Spiritual bodies really take a beating. They look all beat down and malnourished, while our physical bodies are looking really strong and fit. God has really been emphasizing this in my own life. It is so very important that I feed and nourish my Spiritual body as well, and exercise it. Stretch it. Really dig in to what I believe and does it line up with the Word, or have I gotten something off in my thinking at some point that led to a wrong assumption that led to untruth. This is something that I am examining in my life. Not because of a particular incident, just in my reading I've been asking God to do a work in me. And He is. And He will do the same for you. Is it uncomfortable? Of course, but God wants us OUT of our comfort zones. Yikes!!! Yep its true!! So I am learning to somewhat at least, embrace my new uncomfortable spot, because He is teaching me and growing in me as I follow Him.
So today I posed to you the question in the title:
Eating your way healthy...is it possible?
So what says you?
I say at least in part. To live a truly healthy and well life is a balance of many things. But eating is one of those things that you must take a look at when starting to live a healthier life.
For me, eating is easier than exercise. I find that I am a much more disciplined person in the area of eating, just ask my sis. We have this conversation a lot, because she is the opposite. She is so much more disciplined in the area of exercise than I am.
This week, let's focus on eating.
Today let's tackle breakfast. There are a lot of people who just plain don't like to eat breakfast, my son being one of them. I try to get him to eat breakfast, but he says it hurts his stomach. It used to hurt mine to, but it has been one of the best ways for me to keep a steady tummy all day. Other wise I'm hungry and cranky and way over eat later in the day, if I do not eat breakfast.
A good rule of thumb for breakfast, and really for every meal, is to eat a complex carbohydrate and protein at each meal. The two work in tandem to keep you feeling full and help your body to work at optimum levels. So if you don't generally eat, or eat a sugar laden cereal with little to no nutritional value, let me give you a few suggestions.
3 egg-whites whisked with a little milk (no more than a tablespoon) ~~ pour into a Pam sprayed pan, (use butter flavored if you like =) ~~ add veggies, onions, green or red peppers (or both =), mushrooms, salt and pepper and cook stirring until done, or you can make it more like an omelet if you like, whisking the eggs and milk until light and fluffy and then pouring into pan and cooking a minute or so and then adding veggies. And then do the whole omelet, half-moon flip and voila ~~ omelet ~~ you can even add a slice of low-fat cheese if you like.
Eat that with a whole-grain piece of toast ~~ this is a yummy well-balanced breakfast.
Or if that is just too much work, which it is for me, try a little Bob's Five Grain. It is so delish and only 120 calories a serving. It cooks in the micro in 3 minutes. You then can add a little honey for sweetness and then blueberries and half a banana ~~ delish ~~ one of my fav's and it sticks with me. I also add about a little almond butter sometimes too, to up the protein value. Just like about 2 teaspoons is good up to a tablespoon. And I also add about 1/4 cup of soy or almond milk (you can use skim milk if you like) and then reheat. Delish.
This is my breakfast of choice a lot.
1 piece of Ezekial Bread spread with 1 tablespoon of almond butter and 1 teaspoon agave nectar (you can use honey) and a pear. It is so delish. This is about 260 calories of delicious yumminess. It is light, but sticks with me too. Love it!!
So there are just a few choices, but there are so many more out there. The Kashi cereals I've found for the most part to be healthy and delicious. There are many options out there, the important thing is that you opt =) for breakfast. Find one that works for you. Remember changes take time, so if your stomach hurts when you eat breakfast, so you usually don't eat breakfast, start slow. Start with a piece of whole grain toast or a piece of fruit and work up from there. For me, it took a little while, but now I am a full-fledged breakfast eater!! And you can be too!!!
Hope you have a beautiful day,
Thursday, January 7, 2010
These are always questions that I have when I'm sick, like today. Started running fever last night. (I don't have a fever now, just feel really puny).
So this morning at 6:00 am and time for my first exercises for the day what's a puny girl to do? For me, I decided to just take it easy, but to move a little. I didn't do a lot of bending my head down or quick movements, just a little movement to wake my body up a little. But for the most part today, I will be taking it easy. Doing a little PT, but that's gonna be about it.
The best way to handle illness is to take it easy and let your body heal and restore, and drink lots of fluids. So that is what my day looks like today.
If you deal with chronic pain, the cold can be very difficult to handle when it comes to exercise. I would like to encourage you to move today. Even if its just a little. Breathe deeply, inhale and exhale and some light stretching. It will make you feel more energetic and ready for your day.
Okay so I'm off to drink a little hot tea and rest.
Wednesday, January 6, 2010
I said a couple of posts ago that I wasn't going to lay out my workout plan, because for most people, it will just not apply, because of the PT nature of it. But upon further review, in my head, there is definitely some aspects of my daily regimen that most of you will be able to do at least in part. I thought this a great way to let you know what has worked for me.
Consistency: that is the key. What I do, I do daily, five days a week if at all possible. Around the holidays because of our Mayo trip etc., it was a little less, but I picked right back up when I could. That is key: Consistency. There will be weeks that you just cannot keep to your workout routine, but in those times, keep doing what you can and pick it right back up the next week. It is really important that you give yourself no excuses to be lax in this area. I have been the Queen of excuses let me tell ya, well these days I don't give myself any. I press on. Because seriously, for me excuses become major hindrances, and we are to throw those off (see above verse =)
So what about you? Want to throw off some hindrances? Be consistent. Good bye hindrance!
So here is what a typical day workout wise, looks like for me. I get up at 5:00 am and get my sweet husband off to work, and then I read my Bible until 6:00 am. At 6:00 AM Margaret Richards comes on PBS. From 6:00-6:30 AM I workout with her. What I really like about her is she is consistent, and she never compromises form for reps. Very important. If you would like to check her out, please do so right here.
After my workout with Margaret, I go about my day, and then at 10:00 am I start leg PT and then again at about 2:00 pm, leg PT. I am going to start adding more weights to my workouts as I go, but that is a process. If you have chronic pain or health issues that impede your workouts, add weights and reps slowly. Be very consistent in working out and moving and know your body. It will tell you when it's time to move up in weight, sets and reps.
In all this, be sure and take time to read the Bible and pray. Ask God to help you in this walk. It is vitally important. In fact, it is the MOST important part. Because apart from Him we can do nothing (John 15:5). It is what Faith-Filled Fitness is all about. In order to be Faith-Filled, you have to be consistent in your walk with the Lord as well.
I am so enjoying our time together. Your comments are so GREAT and I'm trying to respond to them.
Have a Blessed day ~~
Tuesday, January 5, 2010
Part of the reason for this blog is to help you open your heart to the Lord. I do not think that we can ever make lasting changes apart from Him, and that certainly includes in the area of our health and wellness. It is so vitally important that all things in our lives are surrendered to Him. He wants to be our everything. In order for that to happen, we must give Him our everything; all our stuff, all our insecurities and pride, our failings and our victories for that matter. EVERYTHING needs to be turned over to Him. I encourage you right now just to take a minute before the Father in stillness and ask Him what it is you need to turn over to Him. We all have stuff that we try to manage ourselves, but apart from Him we can do nothing (John 15:5). It is in Him that we truly find all that we need for life. So just be still before Him and then be obedient to Him. He loves you so child. You are safe in His care. Safe, Truly Safe.
I love you so!! In this moment touch us, show us the areas that are not pleasing to You. The areas that we need to work on, all our stuff, show us Father, and help us to be obedient to get rid of the things that are not pleasing to You and help us to trust You in all things. You Father, are our All-in-All!! Thank You Father for loving us so, and desiring a relationship with us. It is so mind-boggling to think that You would want anything to do with me, but You do. Truly You are Worthy of all of my praise ~~ Hallelujah!! ~~ I love you Lord, in Jesus Name I pray, Amen.
I encourage you each day to come before Father God and just be still for a few minutes before Him. Let Him love on you child. It is life changing.
Yesterday we focused on calves. Today let's focus on quads. A subject near and dear to my heart since we found out just a few weeks ago that surgery leg quad is not firing (contracting) properly.
So today let's do some leg lifts. I have found it difficult to try to explain here exactly how to do the exercises, but if you will e-mail me I will send some info to you that will explain each exercise we discuss here on the blog.
As you do your quads today, be sure and breathe out as you lift, and focus on your quadricep muscle. And as always, keep a close eye on your form. The form must be proper. This is a no injury zone =) So proper form is key.
Thank you so much for visiting today.
Monday, January 4, 2010
First and foremost let me encourage you in the Word.
I John 1:1 "That which was from the beginning, which we have heard, which we have seen with our eyes, which we have looked at and our hands have touched - this we proclaim concerning the Word of life."
Having the Word in your heart is such an important part of your health and wellness. It will help you in the moments that you don't want to eat right or move. The Word will be your guide, your comfort and your strength in every area of your life: health and wellness included.
You are beautiful and God wants you to see just how beautiful you are from His perspective. That starts with getting to know Him. So curl up with His Word and hear Him speak His Truth to your heart. It is truly amazing!!! Then talk to Him. Tell Him your heart, what concerns you, what makes you crazy, what makes you happy, tell Him your desires and cares, He loves you so child. He wants to be your everything in everything!! SO AMAZING!!!
This week let's talk exercise. As we start a new year let's start it moving.
If you do not regularly work out, please see your doctor and talk with him/her about what exercise would be best for your current situation, especially if you deal with health problems.
I would love to lay out my workout plan for you, but workout plans need to be very individualized. What works for me will probably not work for you specifically. You must modify your workouts to fit your current health status.
If you have chronic pain and think you just cannot work out, let me be an encouragement to you today. God is on your side child. You may not be able to get out and run or even walk or ride a bike, this is my current situation, but I am still working out. I may not be able to do cardio, but I can do something, and something is exactly what I'm doing.
So today let's focus on calves. I did calves today in my first morning workout and it was so great!!! Strong calves are a great start to having strong legs. If you have not worked out your calves in a while, let me encourage you to start today. Start ever so slow, but please start.
The calf muscle helps support the entire leg, and it also helps you to have strong ankles. I have found that a simple calf raise exercise helps me immensely. If you need help, please e-mail me and I will run you through how to do calf raises with proper form. Proper form is a must for every exercise that you do. Even if you can't do a lot of reps, proper form makes sure that the reps you do are effective.
I'd like to close today with this quote and prayer: "He is all I need and all I desire. That is what gets me through the day." Let it get you through the day today too, dear one.
PS A posted a great breakfast recipe here. Enjoy!!
Saturday, January 2, 2010
A very important part of changing your life is having support. I have found this to be true in my own life. I have a wonderful support system in my husband and son. They encourage me and help me to live a healthier lifestyle. They help me to stay focused.
I also have support from fellow sojourners who are walking a similar walk. If you find yourself today without a support system, for whatever reason, please consider this blog part of your support. I want to encourage you and help you on your journey.
Ultimately our biggest support is found in Christ. Our most encouraging moments are found in Him. The Scriptures are such an encouragement and support to me. I hope that you will go there first. It is The place to start.