Friday, March 05, 2010
"Whatever happens, conduct yourselves in a manner worthy of the gospel of Christ." Phhilippians 1:27
The word "conduct" does not merely mean our talk and converse with one another, but the whole course of our life and behavior in the world. The Greek word signifies the actions and the privileges of citizenship: and citizens of the New Jerusalem, be worthy of the gospel of Christ. What sort of conduct is this? In the first place, the gospel is very simple. So Christians should be simple and plain in their habits. There should be about our manner, our speech, our dress, our whole behavior, that simplicity which is the very soul of beauty. The gospel is pre-eminently lusterless and valueless without the jewel of truth. The gospel is a very fearless gospel, it boldly prclaims the truth, whether men like it or not; we must be equally faithful and unflinching. But the gospel is also very gentle.
So, our whole person if we could conduct our days with the simplicity of eating good nutritious veggies and fruits, boldly but clearly stating our yes to health and our no to frivilous eating habits and excercise patterns, setting our goals and sticking to them fearlessly, saying no to excesses.
I am writing to myself. It is in the crowd that I get lost and sometimes go along with what seems easiest at the moment. My goals go out the window and so should the scale as far as I am concerned.
1) Plain and simple eating habits in March.
2) Be true, faithful and unflinching to my goals.
3) Remember your MUFAS.
Tuesday calories at 1339, healthy veggies & fruits, extra protein in the form of smoothie, protein bar. Water 8 glasses. Dinner out with a friend...salad with colorful veggies. My MUFA was flax with oatmeal, seeds & black olives with salad, grapeseed oil with smoothie.
Wednesday, March 03, 2010
FRESH WINDS OVER GALILEE
I love new beginnings. Don't you? I am honored to embark on this new beginning with someone like you. Let's count on God to take us places with Him we've never been and accomplish a work we didn't know He could. As James and John cast their nets on the sun-kissed waters of the Galilee, they had no idea the Son of God was casting His net for them. Soon they'd find themselves caught by His call and compelled by His love. Let's allow the same divine affection to catch us as we, to, are called to be disciples of Jesus Christ.
These words were taken from "The Beloved Disciple" Following John to the heart of Jesus by Beth Moore. The pictures are from my trip to Israel in 2005 and the people are friends on my tour and from my church. The boat is actually one of the fishing boats similar to the ones the disciples took out fishing. The sea is the Galilee.
Oh, the beginning of a new day and a new flower...this one was taken in Israel by yours truly. March a month of beginnings & I have trusted God with my day. A day to be happy and rejoice!
Incidently, today March 1, 2010, my nutrition was within my goals at 1339 calories, with some MUFA at each meal, flax with my oatmeal, grapeseed oil in my cherrie shake, and almonds with my dinner. It was a good day!!
Best of all I have a Team of Sparkers who are my encouragement and though I cannot see each of you yet I feel that I know who you are and your input is a part of my day, week, month, year. Day by day we will arrive at our goals.
Thank you for reading my blog!!!
Tuesday, March 02, 2010
A day to worship the LORD...went to the church service...message was on the first and only mission that Paul and Barnabas took together. Acts 14
Song - "I am yours, O LORD"
Six things we must do to share Christ.
1. Prepare - they spoke so effectively
2. Prayer - tell God the truth
3. Fast - self denial
4. Persevere - even in opposition
5. According to the Scriptures - meet them where they are
6. Boldness - do it with grace and humbleness of Christ.
I can see that a lot of the same principles can apply to this journey of healthy living.
1. Prepare your menu
2. Pray for God's strength and guidance
3. Fast - take a day and meditate
4. Persevere - under opposition, friends, family,
5. Word - eat as Jesus would (there is a book about it)
6. Boldness - do it with grace & humbleness but get out there and excercise, join a gym, join a support group.
My goal is to reduce my calories each week by about 300 and burn 100 extra calories twice a week. This should help me to lose 1# per week.
My nutrition was good, with 5 fruits & veggies, drank 8 waters, calories 1475 (I haven't started to work on my goal yet.) Slept 7 hours. No excercise today.
Sunday, February 28, 2010
CUT & BURN
"IT'S A SIMPLE TRUTH: THE CALORIES WE SWALLOW MUST BE BURNED OR WE WILL WEAR THEM." ~TOPS' Lifestyle Guide ~ The choice is mine (Revised edition).
Many fad diets try their best to make you believe that cutting out one nutrient or overloading on another will help you lose weight. When it comes down to successful weight loss and maintenance, however, it's calories that count.
We probably hear or think about the word "calorie" multiple times a day, but what exactly is a calorie? Calories are units of energy that come from the breakdown of food in the body. Only carbohydrates, proteins, fats, and alcohol generate calories. Regardless of where they come from, the calories we consume are either used for physical energy or stored as fat.
One pound of fat equals 3,500 calories. What does this mean to you? Well, if you cut 500 clories ou of your current food intake every day, a weight loss of about one pound may be expected after seven days (one pound of fat = 3,500 calories).
If I am reading correctly, what it takes to lose a pound...500 calories so in my case if I reduce my calories by that amount it will be about 1100 to 1200 per day. I guess we all have to find that magic formula for our lifestyle and bodies.
First to do this, the assignment is to write down everything - yes, I write everything I eat or drink. (check) If I don't exercise one day , write it down why not and what I did instead. (check)
Next, once I have recorded all food and exercise for one week, it's time to analyze and see where I could make adjustments. For example, perhaps I typically have a sandwich at lunch. A simple way to cut 100 calories is to make the sandwich with one slice of bread instead of two. Or, maybe I watch TV at the end of the day. Why not spend just 10 minutes of my TV time using an exercise DVD? Take a look at the following list of ways to cut 100 calories and ways to burn 100 calories. I will use these suggestions to help me.
WAYS TO CUT 100 CALORIES.
. Leave the one Tblsp of butter off of bread.
. Make my sandwich without the slice of cheese.
. Instead of tortilla chips, try dipping fresh vegetables in salsa for a snack.
. Use only one slice of bread to make my sandwich.
. Replace my morning 12 oz skim milk latte with tea.
. Spread my toast with one Tblsp of peanut butter instead of two.
. Instead of one Tblsp of mayonnaise use mustard.
. Opt for grilled chicken over breaded or fried.
. Top my vanilla ice cream dessert with fresh strawberries or blueberries instead of chocolate syrup.
. Downsize my cereal bowl and use skim milk instead of whole milk.
. Have my salad without the croutons and cheese.
. Instead of one ounce of ptotato chips with my sandwich, choose one cup of light, vegetable soup. (low sodium)
. Skip the cream and sugar and have coffee black.
. Leave four bites on my plate.
I do excercise of 30 minutes a day and sometimes more when on the treadmill...so another option is to pump up the minutes. I know a 1 mile walk is 20 minutes and worth 100 calories...or a 25 minute leisurely bike ride at 100 calories, jog in place for 10 minutes is 100 calories, water aerobics for 20 minutes is 100 calories & DVD with LS for 3o min is 2 miles so 200 calories.
WAYS TO BURN 100 CALORIES.
Please note that these are only estimates and that they will vary depending on a number of factors including gender, weight, and intensity of activity.
. Take a 25 minute leisurely bike ride around the neighborhood.
. Vacuum and scrub floors for 25 minutes.
. Dance for 15-20 minutes.
. Complete 25 minutes of band excercises.
. Execute chair exercises for 25 minutes .
. Jog at 5 miles per hour for 10 minutes.
. Wash your car for 25-30 minutes.
. Climb up and down stairs for 15 minutes.
. Follow a step aerobics DVD for 10 minutes.
. Try water aerobics for 20 minutes.
. Water walk...for 20 minutes.
. Shoot some hoops with your family for 20 minutes.
. Perform 20 minutes of calisthenics.
So, there are my options; cut back calories or burn more calories!! Cut back to 1133, for 300 calories LESS PER DAY & do 200 more in excercise which be calories burned. This will equal a 1 pound loss... THIS IS PER WEEK. At all cost, KEEP IT FUN!!!!!
Stayed within my caloric range and studied Bible with my GD so my excercise was a spiritual one. I wore my pedometer and it said I walked ......
Drank my water....and am going to sleep on time.
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