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!
