Sunday, May 08, 2011
~ Behold the turtle. He only makes progress when he sticks his neck out. ~ James Bryant Conant
"Be on your guard; stand firm in the faith; be men (women) of courage; be strong. Do everything in love." II Corinthians 16:13
This turtle was raised by my grandson. It was tiny but grew to about 8" x 11".
Track your progress. Each time you reach a goal or take a positive step, place a BIG sticker, star or check mark on your calendar. Over time, you'll create a visual reminder of your progress towards that long-term goal. (taken from my Spark People calendar.)
I place a sticker on the calendar each time I make a meeting and/or lose a pound. I am encouraged when I do this, not afraid that this weight loss journey is to no avail.
Cour-age ~ n.1. Bravery; ability to control fear in the face of danger, pain, etc.: When the disciples saw Jesus walking on the lake, they were terrified. "It's a ghost," they said, and cried out in fear. But Jesus immediately said to them. "Take courage! It is I. Don't be afraid." (Matthew 14:26,27) 2. have the courage of one's (own) convictions To be brave enough to do or say what one believes to be right
cou-ra-geous ~ adj. Having or showing courage; brave; fearless
Thursday, March 31, 2011
Revised from TOPS magazine:
Depending on where you are in the human life cycle, the term "brain health" will probably bring different images to mind.
Latter Years ~ Alzheimer's disease.
Childbearing Years ~ Development of their child's brain.
Attending School ~ Jobs & School ability to concentrate and solve problems.
The Mediterranean Diet ~ appears to prevent decline in cognitive function & reduce risk of (MCI) mild cognitive impairment and progression to Alzheimer disease. Cognitive function is the process people use for remembering, reasoning, understanding, and using judgment. It is the ability to think and make sense out of what is seen, heard, felt, and experienced, in order to solve problems.
The Mediterranean diet is rich in fruits, vegetables, olive oil, legumes, whole grains and fish. Unknown to us why it improves cholesterol, blood sugar levels, and blood vessel health, all of which reduce the risk of MCI and Alzheimer's disease.
Research provides information from the Archives of Neurology that low amounts of high-fat dairy products, red meat, organ meat, and butter. Also, they found that the following foods fight Alzheimer's disease.
Salad Dressing, Nuts, Fish, Poultry, Tomatoes, Fruits, and Crucifierous (cabbage family) and Dark Green Vegetables appeared to fight Alzheimer's disease.
People using the good foods mentioned were one to two years younger in mental function than these women who ate fewer of these vegetables.
Vitamin D ~ Tufts University in Boston found that individuals who had sufficient D levels in their blood had higher cognitive performance on brain function tests than those with lower levels of D. The new recommendation for D is 600 IU for anyone 70 or younger and older than 70, 800 IU. Keeping in mind that this is with low fat and cholesterol.
So in conclusion recommendations are that action taken to combine physical and mental activity and social interaction using a Brain Healthy Diet. This means managing weight, reduce amounts of fat & cholesterol, increase amount of protective food, possibly includes vitamin supplements.
The same foods that contribute to Heart disease also are associated with a higher risk for Alzheimer's disease. However, HDL (the good cholesterol) may protect brain cells. So, use canola oil and olive oil, and grill or bake foods.
Other helpful Vitamins: E, B-12, and folic acid. A deficiency of B-12 can cause disorientation and confusion. After age 50, the stomach makes less acid, which is needed to absorb vitamin B-12 from foods that naturally contain it. Thus, individuals over 50 should eat foods that are fortified with b-12 or take a multivitamin that contains2.4 micrograms of B-12. The recommended amounts of B-6 are 1.7 for men and 1.5 for women. For folic acid, the recommendation is 400 micrograms per day. and for E, it is 15 mg or 30 IU per day. A multi vitamin should supply those doses. (With a healthy diet).
Joan Pleuss, R.D., M.S.. C.D.E., C.D., a registered dietician, is currently director of Bionutrition Core of the Translational Research University of the Medical College of Wisconsin located at Froedtert Hospital in Milwaukee, WI. She also provides nutritional recipes for for TOPS.
FISH ~ halibut, mackerel, salmon, trout, tuna
FRUITS~blackberries, blueberries, cherries, grapes (red),oranges, plums, prunes, raisins, raspberries, strawberries
NUTS~almonds, pecans, walnuts
VEGETABLES~beets, broccoli, Brussels sprouts, corn, eggplant, kale, onion, peppers(red), spinach, Greens such as Romaine Lettuce, Basil,Swiss Chard (red), Jalapeņo peppers, green beans
Monday, February 07, 2011
It was weigh in time on Thursday night with my support group. Gingerly I stepped on the scale after removing shoes, watch, jewellery, glasses etc....
Oh No!! I am up by 1 pound! So, we continue the meeting. It is awards night.
I am sitting there feeling defeated because of the gain.
Perfect attendance award ~ I AM A WINNER!!
Picking a ball out of the bag ~ I AM A WINNER...$1.00
Highest loser for the month ~ I AM A WINNER ... WIN OF $5.00
As often happens, I was focused on the one pound gain...but there is so much more to the picture. What? In looking at my loses, I LOST 2.2 POUNDS in Jan!
So, the moral of this story is to look at the whole picture and not just one incident.
This is life.... we win some and we lose some, it is the ATTITUDE...look for the silver lining.
I sure hope I have learned something from this!!!
Friday, January 14, 2011
I am posting a new set of GOALS because I have reflecting on the old year 2010 I am re-evaluating my new year 2011.
I have lost weight in that year after the ups and downs. I started out at 183.2 and ended at 177. Slow and yet not so steady.
I would like to see less of me and less of the 'ups and downs'. I am ready to commit to a new set of plans.
"This one thing I will do ...as Paul says in Philippians 3:13 Forgetting those things which are behind, and reaching forth unto those things (the goals to a healthy temple my body) which are before, I press toward the high calling in Christ Jesus."
*Chronological Bible study Fridays *Study Isaiah with grandchildren at Bible Study Fellowship
*Sharing Christ ~ small Journal
*Focus on healthy carbohydrates vs simple carbohydrates (5-8 serving vegetables & fruits plus a good multiple vitamin, proteins of fish, chicken, turkey, shakes.
*Water ~ Drink 8-10 glasses plus herbal teas & COFFEE ~Black
*Sleep ~ 7-8 hours before midnight
*Revisit my goals: Did I say EXERCISE?
* Balance Class twice a week
* Walking with or without poles ~ treadmill
*Support from Bible study groups, Spark Teams & TOPS (Take Off Pounds Sensibly)
*Accountability to these groups
*Organization ~ New office configuration & Garage
*TRUST GOD ~ ISAIAH 26:3,4 "Thou wilt keep him in perfect peace, whose mind is stayed on thee because he trusteth in thee. Trust in the LORD forever; for in the LORD GOD is everlasting strength." from the Bible KJV
The words below are adopted from my SP friend & of course the verse from The Bible ~ THANKS!! ALL OF MY SPARK FRIENDS!
GOD GIVES ME: DISCIPLINE ~ WILL POWER ~ DETERMINATION ~ CONSISTENCY ~ NOT TO BE A SLAVE TO ANYTHING ~ UNCOMPROMISING PERMISSION TO BE HUNGARY TO WIN THIS RACE
Philippians 4:13 "I can do all things through Christ, who strengthens me."
This is me in 2010
Beautiful Oregon Coastal Area
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