"Train a child up in the way he should go...."

With the media coverage of the Swine Flu illness that has been seen in addition to the normal seasonal flu, and found to be present in the deaths of several children in this country and around the world, I found it necessary to further educate myself on the condition of the people who were found to be most susceptible to the sickness; to the point of death.

After searching around for statistics on the internet to see what was available, I was able to find a medical research paper on the flu, its victims, and their conditions prior to becoming sick with the swine flu. Majority of the children had been suffering with very serious conditions that clearly weakened their immune system and obviously effected their ability to fight the bug. I was surprised to see that one of the conditions listed on the sheet as pre-existing, and an obvious factor in the body's ability to effectively fight off the illness, was obesity. OBESITY! A completely preventable "disease"! And this got me thinking, "God, we must do a better job at raising our children in the way they should go; taking care of their bodies, and treating them with the same love and respect that You show us in your design and creation!" But, I praise our Lord who has given us a path to follow to help rear our children and protect them with the knowledge of healthy living that they may be girded with the best chance for physical success. Thank you Lord that there are some areas we can "control" with the wisdom and knowledge that You have provided for us to use in our lives.

Although this topic is pressing at this time, because of it being the season for sickness, the information is valuable all throughout the year. First of all, we as parents, are the teachers our children will learn from the most, whether or not they are in school out of the house. We have been sanctioned, by God, to teach them "the way they should go", (Proverbs 22:6); not teachers, not principles, not bus drivers, pastors, youth leaders, etc. Us! Deuteronomy 6:7 says, "Impress [God's commands] on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up." So, to me, this looks like let your lifestyle be a teaching tool. This is not a subtle request; it is a mandate, one about which I am sure God is very serious. So, when we are regularly taking our children to McDonald's for fried foods, Burger King for a milk shake, or indulging them with their pleas for "more" candy, dessert, etc. or allowing excess tv watching and not enough active play time, whether indoors or out, we are preparing them for an adulthood of the same habits. I know there is not a parent alive that wants to prepare their child for weight struggles, but this kind of habitual and regularly malnourished food and lack of health activity will lead to just such an adult existence. I'm not talking about the "once-in-a-whilers" either, because even complete refraining from things such as fast food or a fun movie-going experience can have backwards effects on the mind of a child, especially if the "why" of refraining is not explained as the intellect of a child increases. Complete denial of these things is not the answer either.

The goal is to find the healthy balance. "Do not swerve to the left or to the right; keep your foot from evil," Proverbs 4:27. We must learn to develop nutritious meals that we enjoy as a family, so that we can teach our children the benefits and the enjoyment that can be gained in eating the wonderfully delicious foods God Himself created! We can also enjoy the occasional treat to the candy store, or ice cream shop, knowing that it is a treat, and not something that should be put into our bodies on a routine basis. What is the point of a decadent chocolate cheesecake if you cannot enjoy it since you eat it all the time? It is awesome to teach our children how to enjoy the things that we can enjoy once in a while; what a valuable lesson that is in life.

In addition to nutrition, we can all, both adults and children alike, benefit from adding activity into our lives. I must admit, I definitely understand the difficulty of this as a family in today's indoor and high-tech lifestyles, but a return to traditional enjoyment can still benefit us today. Family bike rides, walks, trips to the playground, games of tag, and other fun activities are a lively way to increase the pulse and get loads of laughs. We do not just need to teach our children that activity means doing 1000 sit-ups or climbing a Stairmaster for an hour. I do not know many children that would jump for joy at the thought of sharing in such an activity (nor do I know many adults who would....) Other great ways to increase activity, and build up the family togetherness, is through a common labor project outdoors, such as gardening, painting, building something, etc. I envy the farmers of the field, who so easily have a valuable teaching tool at their disposal each and every day.

But, it is not too late to increase the knowledge and wisdom of our children, so that they too can grow to be health conscious and life loving adults when their childhood is behind them. I most definitely believe that we all as mothers will look on with much joy knowing that the lifestyles that we worked so hard to develop within ourselves did not ring back empty, but nurtured fertile soil which sprouted into trees bearing fruit. What a great day when it will be said, "May your father and mother be glad; may she who gave you birth rejoice!" Proverbs 23:25. Now, that is a reason to eat-in.

Ready to Fly!

It has come to my attention that some people think that pursuing fitness is a vain or ungodly endeavor; that anyone who desires to be fit must be doing so for the reasons of vanity and wanting to get attention. Some people think that muscles are built for the reasons of pride and that beauty should be muted as much as possible.

As I reflect on the thoughts of some, it comes to mind that God created our bodies and has asked us to partner with Him in caring for them. In yesteryear this was easy to do, since nearly all work was manual labor, and the foods eaten were grown right in your yard, but today that has all changed. Is this a bad thing? No, but it certainly changes the way it looks to take care of God's beautiful creation; man. Today we must be more mindful about getting in activity, because most of us are in cars or at desks day in and day out to make a living. We must be evermore aware of what we put into our mouths, because most of us are time-crunched and need foods that are available quickly. Is this awareness evil? Of course not...it is wise! Should it be all-consuming? Absolutely not, but it should be a factor in the minds of every God-fearing individual each day.

In order to maintain a healthy and fit body, we must be living healthy and fit lifestyles, which means eating healthy foods and getting regular activity. "Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body," (1 Corinthians 6:19-20). What does your body say to God?

Of course, there are definitely other sides of this factor, like our mindset with everything. Is there a possibility that when getting fit and healthy that temptations for pride, lust, vanity, etc can come? Yes, absolutely, but just because there is a temptation does not mean there will be a fall, and just because there may be a temptation does NOT mean that one should not follow that path at all. Living healthy, getting fit, having muscles, etc is not evil in and of itself. It is not against God, in and of itself. The bible even uses athletes as some of the best examples for us to look at to see how we should discipline our lives! "I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified," (1 Corinthians 9:27). Is getting fit the be all and end all of existence? No, absolutely not! "All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize," (1 Corinthians 9:25).

But, what can be gained through getting fit and healthy? Well, there is certainly the aspect of discipline that is learned. If you learn how to discipline yourself you can apply that in every area of your life! What lost cause is that?! You can also learn plenty of information about self-control, contentment, patience, perseverance, and more. All of these are beautiful qualities of the character of God, and they are available to the person who desires them! Can a person go into physical training with purely superficial intent? Of course, but can God use it to teach them even deeper lessons for His great pleasure and use? MOST DEFINITELY!

But, someone may be thinking that it is safer to stay unchanged in the safe little life that has been created around you. "After all, I know this life, and I am prepared for this life, so I can handle any temptations and tests that fall within this structure." But, where is the faith in that? Where is the challenge to grow and press forward, and strive, and mature, and prosper?! The life that remains unchanged becomes a cage to restrict us from becoming more and more influential for Christ! Staying put is a fear-based decision of not wanting to rock the boat. Jesus wants us to walk on water! Stop looking at the enormous waves crashing around you (i.e. the potential for failure, or pain, or hurting others, etc) and keep your eyes of Him who makes you able to walk!

I have been held back by my own mind, stagnant in my life and comfortable where I was, but I realized that it was exactly where Satan wanted me, because I my sphere of influence was severely limited! Do I still struggle with this? Yes, absolutely, but I am willing to walk with God to get me through this tunnel, because I want to be used by Him! By dealing with my weight issues, I have received such immense freedom! By trusting God's leading to take control of my health, I have gained so much energy!!! I am now so much more usable for Him, because I have vitality in my day! I have life to offer Him! Do I believe God will finish what He begins? Absolutely! "...He who began a good work in you will carry it on to completion..." (Philippians 1:6). But, do I also believe that it is up to me to take care of my body so that I am able to do the things God asks me to complete? Most definitely!

If we want to have healthy bodies, should they just magically change? Or should we use the minds that God put in us to tend to our lives, take a hold of the self-control that is in us through the Holy Spirit, and discipline our bodies to act according to our knowledge? Should we manage our days effectively to allow for adequate time to have physical activity, and ensure that it is part of the normal daily routine? Absolutely! That sounds a whole lot more like what God teaches throughout His Book. We have the ability to take a hold of our lives, working within His creation, to "reap what we sow"; sowing healthy foods into our bodies and regular activity into our days and reaping increased energy, healthier bodies/minds, and a longer presence on this planet. These are the things we can control. God has given us all the tools necessary to take care of ourselves, but we must use them! And, as always, there are certainly plenty of people along the same path who want a partner to walk with them. We should be encouraging such endeavors as this, knowing the difference between healthy intentions and idolizing a particular physique result. If we know our brothers and sisters are healthy in their intent, lets show support and offer a helping hand! We can all serve each other in this way, too!

Be the Hero!

I have come to recognize in recent days that we are often given two choices in our lives for how we can proceed with the paths we take. We can either make a choice and follow through, or we can make excuses for why we have not done something that we say we want to do. Those who follow the first example are normally seen as those with a strong-will, and those who follow the second "do not." But, the reality of these two paths is that one takes a mindful approach to decisions and then makes everything in life reflect that choice, while the other approach becomes the victim where things just "happen" to them to hold them back. I call these roads either having a hero-mentality or a victim-mentality.

The person who chooses to have the victim-mentality is always stuck in a rut. There is always something about which to complain, someone did something to them, or something came up that stopped them from proceeding with their plans. It's never their fault that they did not do what they said they were going to do, because there is always someone or something else to blame. Little responsibility is taken in their lives because they make themselves none responsible for the consequences (I mean, if you take responsibility for something that means that you have the power to fix it, right?) It is easier for these people to point the finger at someone else than to look at themselves to see what they personally can do to amend the situation. They will likely stick with what they know, never really widening the scope of their lives, or pushing the bar, because they are comfortable in their known lives, even if they are miserable or lonely, etc. Rarely is change seen in the mentality or lifestyles of these people, because change means facing some area of themselves and accepting responsibility, which a victim does not do. They likely will have a negative self-image because they "can't do anything right," and therefore become the victim again (the "woe is me" mindset). Their attitudes are usually spikes and valleys of emotion and little disruptions to their plans through everything out of whack. In my experience, it is the life that "talks the talk" but rarely "walks the walk."

Those who have a hero-mentality take charge of their own lives, knowing that they are in control of the decisions that are made and the consequences of those decisions. They realize that they are responsible for making the outcomes of their days exactly what they want through the little decisions that are made throughout their days. Although they may have a slip-up here or there, or some random event through a wrench in their plans, they immediately pick-up where they were, and ask themselves, "Okay, what can I do right now to get back on track to reach my goal?" They do not make a habit of making excuses. They make decisions and then their lives noticeably change because of those decisions. Everything they do is purposeful and intentional, and they are rarely surprised by the results they get. These people are doers, not just talkers. They usually have a positive self-image and are confident in their ability to accomplish the task they set out to do. They make commitments and stick with them. They usually have no problem reflecting on their decisions to see what they did right and wrong, and then making adjustments accordingly, as they feel no condemnation for those decisions because they are what they are. They view events in the large scheme of things, knowing what is just "spilled milk" and what is actually a big deal. Their attitudes are usually very temperate, calm, and controlled.

These two mentalities play into every facet of our days, and most of us oscillate between the two. Obviously, the goal would be to more regularly adopt a hero-mentality, because more gets accomplished and lives begin to come together. If we look at these perspectives through spiritual eyes, the victim-mentality is felt by a person who is still consumed with their "old life" and has put back on the heavy yoke of slavery. But, Christ says that we can go to Him to get rest. His rest is all-consuming, so it is not just the kind where we lay down on the couch and sleep or do nothing, but it is a mental rest, one of peace and comfort, knowing that no matter what happens He is in control. He says, "Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light," (Matthew 11:28-30). Those who are secure in Christ's control over their lives will be more "even-Steven" in their handling of life's ups and downs.

Always being secure in the fact that Christ is in control will play into the fabric of our day. Everything will play against this truth, and our reactions will span accordingly. Will we adapt this mindset in one foul swoop? Heavens no! It takes time to really be secure in the truth of Christ's control, but the more we focus on it and the more we gauge everything against it, we slowly but surely begin to see everything through spiritual eyes. Eyes that can say, "Well, big picture, this does not matter so much...It's just _____." Will we still struggle sometimes with our old, fleshly mindset? Of course, because it takes time and diligence to mature. But, we can be assured that the more we make it a priority to respond (which is mindful) to events instead of react (which is emotional) we will find our maturing process moving steadily ahead.

So, how does this play into a decision to get healthy and fit? It plays into everything! For one thing, to be the hero of our own lives, we must take responsibility for the areas in which we have not effectively succeeded. We must recognize where we need to focus and then plan accordingly. If we have not been diligent in exercising, we must begin to structure that into our day and plan around it, not allowing for it to be an option (because if it is optional it will not get accomplished). If we have been weak in healthy eating, we must begin to make steps to clean up the food we eat, even if only one small step at a time. Just like someone who is engaged in overtly sinful behaviors needs to stop doing to sinful behavior (like pre-marital sex or alcoholism), we need to immediately cut out those larger acts that hurt us the most (like binge eating, or regularly eating incredibly high calorie/fat foods). We must begin to plan out our meals for the day so that there are few surprises, if any, and stick to our guns when presented with temptation. We should begin to see that temptations of all kinds (whether food, laziness, pornography, affairs, drugs, alcohol, etc.) are purposed to stop us from following through with our decisions to abstain from something. They all test our self-control and dedication to actually sacrificing our fleshly desire to satisfy ourselves. And, the ultimate fact: Truth can be applied ANYWHERE at ANYTIME in ANYTHING. One truth that a wise woman once told me regarding commitment to a decision was to "do the right things and the right feelings will follow." The fact is, sometimes we will not WANT to do what we have committed to do. Sometimes we might feel like we should just give in to the temptation to stray from our goal-path, but if we make the decision to continue to do the right things (things that follow the necessary path to achieve our goals) we will begin to have an easier time doing them because we will begin to prefer that way. A common statement I have heard from those who begin to implement a healthier lifestyle is "Wow, I just feel so good, now that I'm eating healthier foods and working out regularly," and on the contrary, when they miss a workout or eat something that is lacking in nutrition, "Wow, I noticed that when I did not workout I felt so sluggish the next day," or "I ate some fried food last night and I feel totally drained and bloated today! I am so not going to do that again." It's amazing the results that can follow determination that is not dictated by an emotional or feeling-fueled engine.

The moral of the story is BE THE HERO OF YOUR OWN LIFE! Decide today that you are ready for more. Do not let excuses hold you back any longer, but begin being purposeful with your time and actions, making everything move like a well-oiled machine. If things pop up and get you off track, or if you encounter a season of "falling off the wagon," get back up and jump back in. Who cares if the time frame for achieving the goal has changed! Better late than never! God wants what is best for us, and healthy living certainly falls into that category. He sees us as valuable and worthy, so we must view ourselves through His eyes and take care of the things with which He has blessed us (i.e. our bodies, minds, etc.) We know that our body is the temple of the Holy Spirit, so shouldn't we make it a habitable place both inside and out? Shouldn't we make choices to keep our bodies healthy? Don't get me wrong, there should be no pride or vanity included in this mentality. We really have little value without God as our redeemer. But, He has given us free-will and a charge over our own lives, the ability to make decisions and to reap the benefits or to destruction of those decisions. As always, in all things, "Remember this: whoever sows sparingly will also reap sparingly, and whoever sows generously will also reap generously," (2 Corinthians 9:6). Put in the effort, be diligent, and you will experience great results!

I Just Won $1000!!!!

I just found out that I have won $1000 for my weight loss thus far with Beachbody! I am so excited and I just had to post about it! Healthy living is something that we all should keep in mind in order to take good care of the bodies God has given us on this earth. What better way to say "thank you" than to eat healthy foods and exercise regularly? For a long time I only had half the equation. I ate healthy foods, but did not really do a lick of exercise. I knew I needed to exercise, but there was a disconnect between knowing it and doing it. Finally, though, my head knowledge became heart knowledge and the ACTION began! James 2:17 makes it clear, "...faith by itself, if not accompanied by action, is dead." This is where head vs. heart comes in. All the knowledge in the world cannot save you unless it is put to action! This is true in faith and life! There are no exceptions! If you want to begin seeing results in your life, whether in your weight, relationships, spiritual life, etc, you must put your focus on doing the things you already know you should be doing! Start there and you will reap wonderful results. As 2 Corinthians 9:6 says, "Whoever sows sparingly will also reap sparingly, and whoever sows generously will also reap generously."

Truth...What is truth?!

It is crazy how mentally wearing weight loss can be, and not just committing to the process and following through with the lifestyle changes that make it possible, but the aftermath of changing from the old to the new you! It reminds me of 2 Corinthians 5:17, "Therefore, if anyone is in Christ, he is a new creation; the old has gone, the new has come!" With weight loss, we so often get bogged down with guilt and incorrect perceptions. We still see the people we were in the mirror, even though 20, 40, or 100 pounds has been lost. The same is true with our walk in Christ. We get saved and cannot seem to stop seeing ourselves as the sinner, the evil person, and are weighed down by our guilt and former life! But, THE OLD HAS GONE, THE NEW HAS COME! This is where that glorious phrase, "...We take captive every thought to make it obedient to Christ," (2 Corinthians 10:5) comes into play. As we lose weight and get healthy and fit, we must continue to filter our thoughts with the truth; "No, I am not fat! I am a size 4!" or "No, I am not a horrible eater! It was 5 M&Ms!" This is the same concept regarding our walk with Christ; "No, I am not guilty! Christ already paid that price for my sins! I am clean!" and "I have no reason to be ashamed of my past. It brought me to where I now am, and I have learned so much, even with the pain! Thank you Jesus!" The truth is truly beautiful and we must be always training our minds to reflect the truth and to learn the truth, growing in really knowing and believing it! Practice makes perfect though! So, start talking to yourself in truth today!

This is why I LOVE Beachbody!

I have never seen such a wonderful company with such awesome integrity! No wonder so many people, including myself, want to partner with them! =0)

This is not a Diet...This is a Live-It!

Holidays. Birthdays. Vacations. Baby showers. Anniversaries. All of these and many more things will present a challenge for any weight-loss focused dieter, but for the person who is living a healthy lifestyle, they do not present such a grand issue. The reason for this is that the dieter sees all foods found at events like this as "off limits," and therefore covets them even more. This person will likely dive head first into the vanilla cake and not come up until completely over-indulged. For the person who is focused on living a healthy lifestyle, they realize that there will be special occasions where less than ideal food choices will be available, so they will opt to eat as best as possible with what is given, allowing for their special item of desire, and enjoying every bite! They do not feel any need to over-indulge in this item because it is nothing off-limit or coveted. It is an accepted and enjoyed food choice, so who wants to end something savored with a stomach ache from overeating?! This person will not get burnt out from bland and redundant meal or food options, because everything is acceptable, but in moderation and portions. This person learns to love and yearn for their fruits and vegetables, because they know the immense nutritional value they hold and how great they feel when their foods are encompassed by them. The dieting, weight-loss guru learns to despise and resent their fruits and veggies because they are "forced" to have them to "keep the calories down." This person eventually gives up and loses control, gaining right back whatever weight was lost, if not more. No mindsets have been changed. No lessons have been learned, so nothing sticks. The perspective is wrong.

If we want to make changes that will last a lifetime we must always be focused on creating a lifestyle that allows us to ENJOY life, NOT let it pass us by! If that means incorporating sweets, fried foods, etc. into the mix, let's do it, but knowing that this will be an allowed food option to be enjoyed within reason! Having a pile of fried chicken every day of the week would not be a wise idea, but enjoying one fried chicken breast with dinner one night a week would be great! Eating a tub of Cold Stone each week would likely not be the smartest idea, but enjoying 1/2 cup of low fat ice cream each day would be an acceptable treat! Substituting healthy alternatives for the foods that are not that important and enjoying the delicacies that we truly enjoy and savor are a wise and balanced approach to allow the concept "everything is permissible- but not everything is beneficial," (1 Corinthians 10:23).

In addition to making wise food choices with special allowances for special food items, we should be engaged in daily physical activity to keep our bodies strong and healthy. Though eating well may get the body to a certain level of fitness, physical exercise is the other part of the equation that must be met to truly offer optimal health. 1 Corinthians 9:27 says, "I discipline my body like an athlete, training it to do what it should...." It is in both our and God's best interest for us to maintain physically healthy bodies, and our physiology dictates the immense benefits to doing so. God designed us for just such a thing! I mean, who has not heard that exercise releases endorphins, which make us happy? God wants to bless us, but when we are getting in our own way through laziness and lack of control or discipline, we cannot experience the true freedom He wants for us. Take control! Discipline your body and your life to reflect your commitment to achieve a healthy and fit lifestyle! Work at it daily, and get back up on the horse when you fall! Never give up! Stop making excuses, start doing...the results will follow.

Sooo Tired......

How often we feel so sluggish and lethargic, and typically relate it to how sleep deprived we are. I know I felt the same way for a long time; "If I could just get more sleep I would feel better." That never turned out to be true for me, until I added regular activity into my day. Now, regardless of how little sleep I get, I have energy to burn throughout the day. The energizer bunny within has turned on, apparently getting a needed battery change. Sleep has not seemed to be the answer for giving more energy, but boosting the metabolism is! And exercise does that!

One serious benefit to sleep that I have found is its impeccable ability to boost my weight loss. I no longer see my lack of sleep in my energy, but I can feel it in my midsection and see it on the scale. When I get a good night's sleep, not only do I feel rested, but I feel thinner, and the scale reflects it! When I see the scale staying stagnant, I know it is because my sleep schedule has been compromised, and I need to fix it quickly. The best fix is consistency, both in a bed time and a wake-up time. Our bodies thrive on a circadian rhythm (the biological 24 hr alarm clock we all seem to have), and when it is regular and predictable we are operating optimally. I know this is one area I have been slack lately, and I can totally see it, and feel it!

In addition to regular sleep/wake cycles, to boost the fat burn throughout the day and night, follow two steps:
1. Stop eating at least 3 hrs before your bed time. This gets your body into hunger mode, which means that it will burn the fat reserves you have in your body through the night to get energy. If you ate a meal, or anything, within this time and do not get to hunger mode, your body would be using the food in your stomach as fuel. What a loss!
2. Eat within 1 hour of waking up, unless you are working out, to get your metabolism jump started first thing! If you are working out in the morning, eat as soon as you finish your workout.

These two steps alone will help to burn fat and boost your metabolism so that you will see awesome results on the scale, and on your body! Make it a great and productive day!

Surviving the Restaurant Showdown

It's happened! You've walked into a restaurant and you're trying to lose weight! Now the diet's out the window, and the weight loss is just going to POUR back on! WRONG!!!! Just because you are eating at a restaurant does not mean you have to throw your nutrition out the window, nor does it mean you will gain 2-3 pounds overnight. The whole point of eating healthy is not to never eat a fattening food again, but to have it in moderation, on occasion. There is a way to walk out of the restaurant feeling confident and secure in your food choices, so read on to find out what tips to keep in mind while facing the menus.

First of all, stay away from appetizers and bread baskets. These are full of empty calories, and encourage mindless eating. Request water immediately to help curb your appetite as you wait for the main entree to arrive. Diet soda is okay, but try to stick with only one glass. Regular soda contains high fructose corn syrup, which effects your body's ability to send the signal of fullness from stomach to brain and will easily lead to overeating. Stay away from regular soda.

Second, here are some other things to avoid while trying to determine what to eat; avoid fried foods, any side dish that is not veggie/fruit/salad, cream sauces, bread (only Whole Wheat if eating a sandwich, otherwise none), and dessert.

Third, look for baked chicken or fish for your main dish, with sides of vegetables, fruit, or salad. If you get a salad, ask for dressing on the side. Olive oil with vinegar is a great choice, but if you just have to have the cream dressings (ranch, caesar, bleu cheese) you can still keep it in moderation by dipping your fork into the side only up to the spokes. That way you get the taste on every bite and eat a whole lot less dressing!

Forth, if you go for a pasta dish, opt for a marinara sauce, and request a doggie bag when the meal is brought out. Cut it in half, put one half in the container, and get it away from you. Do not even open it! Now you have a great and reasonably sized meal for another day.

Fifth, and this is "worst case", let's say you just really want to have the items on the "avoid" list. Okay, but let's be reasonable...have the item, and try to stick with one, and eat it in moderation. The moment your stomach signals it is satisfied (NOT full) stop eating, put your napkin on your plate, and have the server take it away. Do not even bring these foods home with you. Once is okay, but keeping the cycle continuing will hinder your progress. If dessert is what you really want, have it if you have not had one in weeks. If you are getting a regular sized piece of cake or pie, see if you can only get half a slice, otherwise share it with your friend or leave the rest behind. If possible, get a small sized portion of the dessert (I know Chili's offers "Hot Shots" which are small shot glass sized desserts, which taste delicious but keep the intake moderate.)

No matter where you eat, there are always healthy options, and you can feel confident walking in and know that you will be getting something that is good for your body and tastes good, too! You do not have to experience guilt for what you have eaten, but on the contrary, you can be proud of yourself for choosing wisely! Well done!

The Workout I Just Started!

This is ChaLean Extreme! I started in the very end of April 2009, and I am excited to see what results will come of it! Pictures will be posted as each month passes! Keep checking in to see the transformation!

3 Ways to Start Getting Healthy Today

With as much technology as we have in this age of information overload, it is so difficult to dilute the message of health down enough to find solid advice on what to do to fight the battle of the bulge. There is so much polluting the air waves and filling the bookshelves that it takes an act of congress just to figure out what sound! Usually we feel like we have to change everything at once just to experience a change, but small changes can give huge results in consistently applied and added to frequently.

I am a product of this experience. Before I first became pregnant with my oldest daughter I was working out regularly, but my eating was kind of all over the place. I also used normal name brand products for everything and was none the wiser. That changed when I got wind of the dangerous chemicals in most of the products I was using, so then I switched to something more health and environmentally friendly. Next came incorporating small changes into my nutrition. Then learning to use substitutions in meals and baked goods to make them healthier. About three years after my first health run-in, I became a vegetarian (though pescetarian since I eat fish on occasion). Finally fitness started working its way back into the picture, completing the image of full-blown health and fitness in my life. It was a process that took over three years to develop, and I believe will continue to evolve through all my days on this earth. I continue to seek and learn new methods of health and analyze the latest and greatest to see whether or not they are really something that promotes the healthy lifestyle I wish to establish. Anything that promises the shortcut route to health is not something in which I am interested! If it seems like it takes no work or energy, it is likely not something that will truly change my lifestyle for the better.

There are small steps, small changes, we can choose to make each day to gradually change to a healthier lifestyle over time. The changes might seem small and insignificant, and they probably will not give drastic anything instantaneously, but applied overtime they will reap large results for our health and well-being. I mean, who does not want to feel and look better? Right?

That being said, I wanted to suggest three simple ways to begin making big changes in your life that will get you moving on the road to health and fitness. Everything I am listing is something I personally practice, so I know that it is manageable and realistic. God blessed us in an amazing way by creating and providing us ample sources of nutrition. It is our duty to take care of our bodies, minds, emotions, and spirits so that we are fully functioning to fight the good fight. If we are tired, stressed, overweight, bloated, etc., we really are not prepared to work for the Kingdom in any kind of "dressed for battle" way. Taking care of our earthly selves is one major way to be armed for God.

Three Steps On the Road to Health:
1. Drink It Up
Many people know that our bodies are made up of nearly 60% water, and it is diminished through natural processes such as elimination, sweating, and even breathing. What many people do not know is that dehydration is not typically signified by passing out or fainting. There are many other subtle signals that the body is craving more life giving water, such as joint pain, back pain, headaches, constipation (note to follow), strong odor in urine, yellow or amber colored urine, and thirst. I wanted quickly wanted to touch on the unmentionable topic of bowel movements. There should be no straining, and should come out swiftly, in one long piece that curls easily, forming an "S" or a "C" in the bowl. If you are experiencing anything other than this, something is awry in your nutrition or digestive health that needs attention. See for more information.
The typical person needs plenty of water consumed throughout the day to meet the requirements of our water heavy bodies. The basic math is to take your body weight and divide by 2 to get the number of ounces you should be drinking per day. In addition, add 8 oz for every 20 minutes or vigorous exercise completed. I know there has been a lot of information circulating recently about water intoxication, which again relays my point that there is an overwhelming amount of information from which it is difficult to determine good vs. bad, and I wanted to set the record straight (at least on this website). It's not about how much you have, but how FAST you drink it! If the daily recommended amount of water is consumed gradually throughout the day there are no worries. It is only when someone is guzzling a day's worth of water within 5 or 10 minutes that the problems begin. If you are not an athlete, or infant less than 6 months old, the likelihood of suffering from this sickness is slim to none. Water is precious and should not be stuck with the bad rap it currently has!

2. Cut It Out
I am a fan of Dr. Oz, who has been seen on Oprah (although I am not a fan of hers). He has written several books for us to become educated on our bodies and what is good and bad for them. One book, You: On a Diet, tells of some specific ingredients of which we need to beware because of the devastating effects they have on our bodies. Those ingredients are:
a. Hydrogenated Oils (or Partially Hydrogenated Oil)
b. Sugar
c. High Fructose Corn Syrup
d. Enriched Flour
e. Bleached Flour
The dangers of these ingredients are many, but here are the highlights:
a. Hydrogenated and Partially Hydrogenated Oils are trans fats (these also have apparently been re-termed mono- and di-glycerides to trick the more informed people into thinking that the product does not contain the dangerous ingredient). They are chemical poisons in our bodies that inhibit the bodies ability to process them, as well as cause illnesses in our bodies with eventual mortality. They increase the fat stores around the body. This ingredient is found in so many things at this point, even what is purported to be a "healthy" food option. Fried foods are basically saturated with it. It is essential to eliminate food that contains this ingredient from your diet asap to protect you and your family from its harmful and deadly effects.
b. Sugar is one of those things that is best in the simple, pure form and moderated at that. But, when included in just about everything under the sun in processed store items, it is important to keep a tight rein on how much is consumed. One of sugar's biggest negatives is that it raises insulin levels. This increase effects the body's release of growth hormones, which in turn effects the efficient working of the immune system. Focusing on maintaining a regulated blood sugar level is key to keeping a healthy immune system; therefore, maintaining an effective means of resistance against most illnesses.
c. High Fructose Corn Syrup is apparently making headlines as being dangerous for our bodies, and rightfully so (it cracks me up that I saw a commercial on how High Fructose Corn Syrup, or HFCS, is actually not bad since it comes from something as natural as corn...this was laughable because the commercial was funded by the Corn Grower's Association of America, as if they have nothing to gain from putting that information out into the media). The small and short of the greatest danger of HFCS is that is inhibits the body's natural ability to tell itself to stop eating. Essentially, it blocks the receptors from the stomach to tell the brain that it is full and to stop eating, which does not send the "full" sensation to the stomach so that we stop eating. There is also a slew of other effects this ingredient has on our bodies, including increasing cholesterol levels, causing blood clots, negative effects on the kidneys, liver, and heart, and promotes the production of fat throughout the body, among others. Get rid of everything that contains this ingredient, and do not take it lightly. Your health, and your waist line, depend on it.
d. Enriched Flour is baffling to me at best. I mean, we already have such a wonderfully natural item in whole grains, but then we decide to go and strip it of all nutritional value just to increase shelf life and make more money! BAFFLING! Don't be fooled by the "Made With Whole Grains" label, because that might mean there is 2% whole grain included. If you want to choose the healthiest options, ALWAYS buy those that say "100% Whole Grain" or "100% Whole Wheat." This information is just better to copy right onto the page. Pulled from "The Truth About Enriched Wheat Flour" on malima.com:
"What does 'enriched' mean? Enriched flour is flour in which most of the natural vitamins and minerals have been extracted. This is done in order to give bread a finer texture, increase shelf life and prevent bugs from eating it (bugs will die if they attempt to live off it). Why is enriched flour bad? When the bran and the germ (the parts of the wheat that contain vitamins and minerals) are removed, your body absorbs wheat differently. Instead of being a slow, steady process through which you get steady bursts of energy, your body breaks down enriched flour too quickly, flooding the blood stream with too much sugar at once. Your body then has to work hard to absorb the excess and stores it as fat. This causes quick highs and lows in your blood-sugar level which can lead to type-two diabetes and obesity. All this and you’re not even getting close to the amount of nutrients that whole grains contain."
e. Bleached Flour is another of the baffling concepts to me. I mean, are we seriously that turned off to things of color and taste, like whole grains and brown bread. The reasons to bleach flour are simple: make it white. Nothing more, nothing less. Why? I do not know, and yet we buy, buy, buy. To make it simple, the chemicals that are used to bleach flour white are known to destroy healthy nutrients in the flour, as well as effect the functioning of the respiratory system. It also has been linked as a cause of diabetes, since the removal of nutrients turns the flour into a sugar, which spikes the blood sugar levels and effects insulin in the body. Switching to 100% whole grain products will protect your health in many ways, as well as aid in your fight to maintain a healthy body.

3. Get Moving
Exercise is one of the best things we can do for our overall health. I do not want ANYONE to miss the limitless benefits of this activity, since there are so many. To name just a few of the awesome pros to exercise: improves mood, combats chronic disease, helps manage weight, strengthens heart and lungs, promotes better sleep, can boost sex life, reduces risk of premature death, etc. I am sure you were waiting for the ball to drop on this, but I strongly insist that exercise is a key factor in health! And I am not talking about parking your car across the street, or taking the steps instead of the elevator, but serious, no joke exercise that gets the heart rate pumping at 60-80% of max for at least 30 minutes 3-4 times per week, as well as strength training and stretching for another 2-3 times per week is what will provide the best heart health and decrease overall body fat. I know we want to believe that we can just do our daily activities and still be doing enough to get the physique we want, but for majority of the population our daily activities consist of sitting on our rears in front of a computer, or sitting in traffic, or sitting on the couch watching tv. We are not an active nation, and we need to supplement our activity with regular workouts to ensure our bodies maintain strength and effective systemic functions. I highly recommend finding a program that works for you, whether at home or at a gym, as well as a group of like minded individuals who can all work with you to offer motivation and excitement to the process. I just happen to LOVE what Beachbody offers, because I have seen such wonderful results with their programs and team, but whatever works best for you is what will get results (I posted a bunch of their stuff on my favorite links)! As Beachbody's motto remains: Decide. Commit. Succeed. That is what it takes to get REAL and long-lasting results!

So, there you have it. Three steps to start taking towards a healthier and more fit you. Practice these and learn to apply them regularly and you will begin to feel and look better for it. Once these become second nature, keep seeking out more changes you can add into your day until you become the educated healthy person I know you seek to become! Whenever times get rough and your determination seems weak, always remember Philippians 4:13, "I can do all things through Christ who gives me strength." In Him. Amen!

Funniest Facebook Post EVER! And I totally agree!!!

I was looking through my Facebook posts today and I came across one by my FB buddy Chalene Johnson, creator of such awesome workout programs as Turbo Jam and ChaLean Extreme (which I will be starting in 2 weeks). She was commenting on a recent addition to the Beachbody products called Shakeology, and I can totally understand her feelings! It was too good not to post on here for your information! Read on:

Chalene's Shakeology Apology

I ordered my Shakeology the other day and I am anxious for its arrival. We are starting off with Chocolate and will try the Greenberry next. I am a vegetarian, so the amount of nutrients contained in this one shake will hit my daily requirements easily, reducing any concern that I am not getting all I need from the food we eat! I am stoked for this product and totally recommend you look into it too, if you are looking for a way to introduce health in your family. Check out www.Shakeology.com for more information, and if you want to order it, let me know. I'd be happy to help! God bless!

How much do I eat?!?!

So, you've started moving, but your diet is for crap; McDonald's, Taco Bell, or Burger King ring any bells? If this describes you and your life, let me make some observations for you.

First off, the "secret" recipe for weight loss is a decrease in calories with an increase in calories burned becomes weight loss. We decrease our caloric intake by restricting our bodies total daily calories eaten through portion control and stopping when calories are achieved. We achieve an increase in calories burned through cardio and weight training, each which burn loads of calories and work with the body to burn fat.

Now, if you have no idea how many calories you should be taking in, go to http://www.nutritiondata.com/tools/calories-burned and input your data for an assessment of what your body burns each day at your current weight and activity level. Now, this is the total your body currently uses, but if you want to lose weight, you need to reduce the calories put into your body. One pound of fat is equal to 3500 calories, so if you wanted to lose 1 lb per week, you would need to reduce your total caloric intake by 500 calories per day. If you wanted to lose 2 lbs per week, 1000 calories per day. Understand? In addition to this, you can add your daily workouts to boost your calorie burn, meaning that if you reduce your daily intake by 1000 calories, and burn an additional 500 calories each day, you have now bumped your weekly weight loss to 3 lbs per week. Make sense?

The type of calories you consume are just as important as the amount of calories, especially for satiety purposes. Think volume! If a Big Mac has 540 Calories and 29 g Fat, you have just eaten a good portion of your daily amount of food, and you will be hungry again in short duration. This is not in addition to the likely fries and Coke that accompany the meal. But, if you exchanged the Big Mac meal with a Subway 6-inch Oven Roasted Chicken Breast with loaded veggies, which has only 310 calories and 5 g fat, you will have added an amount of calories that your body can effectively handle without adding to your waist line, not eaten so much of your daily amount of food that you will be starving later, AND seriously eliminated the grease, oil, and fried gunk that comes with the McD's option. For the person on the go, Subway is a GREAT option!

The goal is to expand your calories throughout the day instead of blowing through them in one sitting. You will get hungry again later, and it is important for your metabolism to be fed every 2-3 hrs for maximum efficiency! If you eat a high calorie meal every 2-3 hours, your calories will be through the roof! Or, if you get so full with these high calorie meals that you only eat once or twice a day, your metabolism will be horrible and your body will not know what to do with the excess calories...so they turn to fat! Our body can only process so much at any given time, so it is wise to have meals within a 300-500 calories range, depending on your calorie intake, so that the body can effectively process the meal without it turning to fat.

Move more and eat less is a great method to lose weight, but it is always great to do it with a friend or a team of friends. I highly recommend joining with some other people who are like-minded in their goals so you can motivate one another through the difficult times and temptations of life! No matter what, making good choices one day at a time will have awesome benefits in the long-term! I wish you the best on your weight loss journey!

Get Moving...

We have all heard that if we want to lose weight and live healthy lives we need to move more, but what does that mean? Of course, if you live a very sedentary lifestyle, any additional movement added into your day will bring results, but for the majority of people, movement means a more consistent and structured intense workout that includes cardio. Cardio is what really gets the body healthy, especially with all of the benefits it offers, including stronger heart and lungs, reduced stress, weight loss, stronger bones, more energy, better sleep, lowered risk of diabetes and other illnesses, and an overall feeling of vitality. These are just some of the great things cardio adds to our lives.

Although it might not be fun to diligently dedicate the time and energy to doing some cardio, the long-lasting pros to the after effects of a good workout will be far more uplifting than those of sitting on the couch with a Twinkie and a House episode.

How much cardio is recommended? Well, on average 3-5 days a week for 20-30 minutes each time, at a heart rate of 60% of max. Once this activity becomes a regular part of your routine, you will be surprised at how much energy you have now that you are moving more! Seems almost like an oxymoron, right? But, that's what we were designed to do; move! So grab those walking/running shoes, put in that DVD, grab a friend, and get some steps in! Your body will thank you for it!