The other day on my walk I saw this flower blooming. It was just one of those yellow weed flowers. Not nothing real special about this. There are hundreds blooming up and down the road. But let me assure you, this one was special. This little flower had made it through the asphalt to bloom.
I thought about this flower all during the rest of my walk. That little flower must have really struggle to bloom! It is dark under the asphalt, not much light can reach it to help it grow. Water must have been scarce but it got enough to grow. I bet this flower took a little longer to blossom. It had battles coming up through that asphalt but it made it! I bet there were times it almost didn't make it through!
This is like our life struggles whether it be our weight lost journey or our spiritual journey through life. There will be battles and we want to give up but if we hang tough we will blossom someday!
Love in Jesus,
Ruthie
Song of Solomon 2:12
12 Flowers appear on the earth;
The season of singing has come,
The cooing of doves
Is heard in our land.
Monday, June 22, 2009
Saturday, June 20, 2009
Joy
Psalm 92:4
For thou, Lord, hast made me glad through thy work: I will triumph in the works of thy hands.
Brent never knew how happy he would be when he lost weight. All his life he had toyed with the idea, but the costs always seemed much greater than the benefits. It wasn't until the weight came off that he truly realized how great being thinner really was. He felt better, he looked better, and he enjoyed life in general so much more. He could do things he'd never dreamed of before. Even picking things up off the floor without panting and groaning gave him special pleasure. Brent couldn't thank God enough for helping him find a new life. It was great to be alive!
Today's thought: God makes the joy greater than any amount of sacrifice!
For thou, Lord, hast made me glad through thy work: I will triumph in the works of thy hands.
Brent never knew how happy he would be when he lost weight. All his life he had toyed with the idea, but the costs always seemed much greater than the benefits. It wasn't until the weight came off that he truly realized how great being thinner really was. He felt better, he looked better, and he enjoyed life in general so much more. He could do things he'd never dreamed of before. Even picking things up off the floor without panting and groaning gave him special pleasure. Brent couldn't thank God enough for helping him find a new life. It was great to be alive!
Today's thought: God makes the joy greater than any amount of sacrifice!
Thursday, June 18, 2009
Watching
Mark 13:35
'Watch ye therefore: for ye know not when the master of the house cometh, at even, or at midnight, or at the cock crowing, or in the morning.'
Diets need to be taken one day at a time. Each new day means a new diet. If yesterday's diet didn't work, it doesn't really matter. Whether we diet tomorrow or not doesn't matter, either. What does matter is today. Too often we get caught up thinking about all the things we haven't done or dreaming of all the things we ought to do, and we have no time to actually do the things we have set before us right now. God's people live in the present. They learn from the past and hope for the future, but they make the most of every single moment of every day. Live for today and see the miracles begin.
Today's thought: Today's diet will be a success!
'Watch ye therefore: for ye know not when the master of the house cometh, at even, or at midnight, or at the cock crowing, or in the morning.'
Diets need to be taken one day at a time. Each new day means a new diet. If yesterday's diet didn't work, it doesn't really matter. Whether we diet tomorrow or not doesn't matter, either. What does matter is today. Too often we get caught up thinking about all the things we haven't done or dreaming of all the things we ought to do, and we have no time to actually do the things we have set before us right now. God's people live in the present. They learn from the past and hope for the future, but they make the most of every single moment of every day. Live for today and see the miracles begin.
Today's thought: Today's diet will be a success!
Tuesday, June 16, 2009
suffered
Hebrews 2:18
Because he himself suffered when he was tempted, he is able to help those who are being tempted.
When we get particularly low during our dieting times, we feel so alone and alienated. People pat us on the back and tell us they know how we feel, but we know they really don't. There are times we feel certain that no one knows how we feel. Rest assured, though, that Jesus knows how hard it is, and He wants to comfort us, especially when the going gets the toughest. If we turn to Him He will give us comfort and strength in the darkest times. He's been there before us, and He is willing to walk our path with us. When we welcome Him in, He will grant us comfort.
Today's thought: No matter how lonely I might feel, Jesus is right beside me!
Because he himself suffered when he was tempted, he is able to help those who are being tempted.
When we get particularly low during our dieting times, we feel so alone and alienated. People pat us on the back and tell us they know how we feel, but we know they really don't. There are times we feel certain that no one knows how we feel. Rest assured, though, that Jesus knows how hard it is, and He wants to comfort us, especially when the going gets the toughest. If we turn to Him He will give us comfort and strength in the darkest times. He's been there before us, and He is willing to walk our path with us. When we welcome Him in, He will grant us comfort.
Today's thought: No matter how lonely I might feel, Jesus is right beside me!
Sunday, June 14, 2009
72
Ruthie’s step 72… the successful weight loss.
Seven reasons why some people were able to keep the weight off.
1. The dieters accepted failure and kept on trying.
This is what we all need to do. Don’t let that cookie or chips defeat you.
2. The dieters did not deny themselves--they indulged from time to time.
This is ok for some but I try not to do this because I am afraid I won’t quit till it is all gone and on my hips!
3. They weighed themselves often.
I feel this is a must but don’t be an addict!
4. They exercised one hour a day.
This is the way to go people! There are ways to get this in. When I was at the hospital all last week I took those stairs constantly. I got so good at it I was faster than my family on the elevator. I beat them to the 2nd floor!
5. They added little bits of activity into their daily life.
The fun stuff is what I prefer. There are so many ways to do it. Play with your kids, start an exercise class, etc. Do some housework!
6. They followed a high carb and low fat diet.
I don’t know if I am high carb or not. But I know that I am low in fat when I eat.
7. They ate 5 meals a day.
5 or more is what I do. If I am where I can I am one low cal eating machine. I personally believe that keeps your insides a turning and a moving. Thus, this is burning calories!
Keep on keeping on……making better choices for a healthier you!
Seven reasons why some people were able to keep the weight off.
1. The dieters accepted failure and kept on trying.
This is what we all need to do. Don’t let that cookie or chips defeat you.
2. The dieters did not deny themselves--they indulged from time to time.
This is ok for some but I try not to do this because I am afraid I won’t quit till it is all gone and on my hips!
3. They weighed themselves often.
I feel this is a must but don’t be an addict!
4. They exercised one hour a day.
This is the way to go people! There are ways to get this in. When I was at the hospital all last week I took those stairs constantly. I got so good at it I was faster than my family on the elevator. I beat them to the 2nd floor!
5. They added little bits of activity into their daily life.
The fun stuff is what I prefer. There are so many ways to do it. Play with your kids, start an exercise class, etc. Do some housework!
6. They followed a high carb and low fat diet.
I don’t know if I am high carb or not. But I know that I am low in fat when I eat.
7. They ate 5 meals a day.
5 or more is what I do. If I am where I can I am one low cal eating machine. I personally believe that keeps your insides a turning and a moving. Thus, this is burning calories!
Keep on keeping on……making better choices for a healthier you!
Helmet
1 Thessalonians 5:8
But let us, who are of the day, be sober, putting on the breastplate of faith and love; and for an helmet, the hope of salvation.
In battle, the helmet is one of the most important protections. Head wounds can be fatal, and so the helmet must be strong. No soldier would think of entering the fray without proper head protection. Thessalonians says that our Christian helmet is the hope of salvation. Christ gives us that helmet. Through the hope we have in Christ, we are protected and prepared to meet the challenges of our lives. Dieting is just one of those challenges, and without hope of success and completion, we are ill-equipped to meet that challenge. The greater our hope, the better our chance to lose weight.
Today's thought: Lord, give me a helmet which covers my mouth, too!
But let us, who are of the day, be sober, putting on the breastplate of faith and love; and for an helmet, the hope of salvation.
In battle, the helmet is one of the most important protections. Head wounds can be fatal, and so the helmet must be strong. No soldier would think of entering the fray without proper head protection. Thessalonians says that our Christian helmet is the hope of salvation. Christ gives us that helmet. Through the hope we have in Christ, we are protected and prepared to meet the challenges of our lives. Dieting is just one of those challenges, and without hope of success and completion, we are ill-equipped to meet that challenge. The greater our hope, the better our chance to lose weight.
Today's thought: Lord, give me a helmet which covers my mouth, too!
Wednesday, June 10, 2009
The sweet tooth
Ruthie’s step 71…. Ahh… the sweet tooth!
Like any other addiction, sugar intake can be a tough one to kick. It seems like the more sugar and desserts you have, the more you are want! Where does the battle end?
Here are a few tips that might help you pull your own sweet tooth.
Try to find a substitute. Generally, you tend to crave sweets after a meal or in the late afternoon. It might be helpful to have something else there and ready to fight off those cravings. Peppermint tea might work in the evening, a box of raisins in the afternoon, a piece of fruit, or anything else that you can think of that would be somewhat nutritious and easy to keep with you.
Wait out the craving. The cravings you experience will only last a couple of minutes and if you can wait it out, they will pass and you will be better for it. Try to occupy yourself for a good 10 minutes when you get a craving.
Set daily goals and reward yourself for meeting them.
Recruit someone to do it with you. Clean out the cupboards and refrigerator of all bad foods and make the effort a team effort. Hold each other accountable and support one another through the tough times.
Put yourself in good situations. If you are one who loves to use the vending machines at work or will drive through the local gas station to fill up on snacks, try to do things to prevent you from continuing on with these habits. Clean out all of the change and single dollar bills in your wallet. Make sure you fill up on gas when someone is with you. Go groceries shopping after a meal, so you don’t load up on bad food.
As hard as it might be to believe, you CAN quit this evil thing called sugar and you will be a better person for it. Not only will you probably lose some weight, but you will feel better and more energetic.
Keep on keeping on……making better choices for a healthier you!
Like any other addiction, sugar intake can be a tough one to kick. It seems like the more sugar and desserts you have, the more you are want! Where does the battle end?
Here are a few tips that might help you pull your own sweet tooth.
Try to find a substitute. Generally, you tend to crave sweets after a meal or in the late afternoon. It might be helpful to have something else there and ready to fight off those cravings. Peppermint tea might work in the evening, a box of raisins in the afternoon, a piece of fruit, or anything else that you can think of that would be somewhat nutritious and easy to keep with you.
Wait out the craving. The cravings you experience will only last a couple of minutes and if you can wait it out, they will pass and you will be better for it. Try to occupy yourself for a good 10 minutes when you get a craving.
Set daily goals and reward yourself for meeting them.
Recruit someone to do it with you. Clean out the cupboards and refrigerator of all bad foods and make the effort a team effort. Hold each other accountable and support one another through the tough times.
Put yourself in good situations. If you are one who loves to use the vending machines at work or will drive through the local gas station to fill up on snacks, try to do things to prevent you from continuing on with these habits. Clean out all of the change and single dollar bills in your wallet. Make sure you fill up on gas when someone is with you. Go groceries shopping after a meal, so you don’t load up on bad food.
As hard as it might be to believe, you CAN quit this evil thing called sugar and you will be a better person for it. Not only will you probably lose some weight, but you will feel better and more energetic.
Keep on keeping on……making better choices for a healthier you!
The corner
1 Peter 1:8
Whom having not seen, ye love; in whom, though now ye see him not, yet believing, ye rejoice with joy unspeakable and full of glory.
When it's all over, we can hardly belive we struggled so much. The reward of losing weight is so great that it wipes out all the bad memories along the way. We experience such a sense of triumph and joy, accomplishment and goodwill. We feel a power from within that helps us believe that anything is possible to us, if we will only have patience, courage, and commitment. God has made us conquerors, and He empowers us to do those things which we set our minds and hearts too. When we live life in hope of glories to come and pursue those glories with everything we have, the Lord will reward us and bless us richly.
Today's thought: I may not see it yet, but a new me is right around the corner!
Whom having not seen, ye love; in whom, though now ye see him not, yet believing, ye rejoice with joy unspeakable and full of glory.
When it's all over, we can hardly belive we struggled so much. The reward of losing weight is so great that it wipes out all the bad memories along the way. We experience such a sense of triumph and joy, accomplishment and goodwill. We feel a power from within that helps us believe that anything is possible to us, if we will only have patience, courage, and commitment. God has made us conquerors, and He empowers us to do those things which we set our minds and hearts too. When we live life in hope of glories to come and pursue those glories with everything we have, the Lord will reward us and bless us richly.
Today's thought: I may not see it yet, but a new me is right around the corner!
Sunday, June 7, 2009
Spring Cleaning
1 John 3:3
And every man that hath this hope in him purifieth himself, even as he is pure.
One of the best side effects of dieting is the purging our bodies receive. Interestingly, our bodies function best when we eat less. We don't overload our systems, and therefore they work better. Our bodies get cleaned out, and we feel better. It is easy to forget that we are helping our bodies operate at peak efficiency, and that our dieting cleans our entire system. Few people would mind feeling great, and God wishes for all of us a healthy, happy life. He created our systems to maintain themselves, but they can only do so if we will respect them and care for them properly.
Today's thought: My body's in need of a good spring cleaning!
And every man that hath this hope in him purifieth himself, even as he is pure.
One of the best side effects of dieting is the purging our bodies receive. Interestingly, our bodies function best when we eat less. We don't overload our systems, and therefore they work better. Our bodies get cleaned out, and we feel better. It is easy to forget that we are helping our bodies operate at peak efficiency, and that our dieting cleans our entire system. Few people would mind feeling great, and God wishes for all of us a healthy, happy life. He created our systems to maintain themselves, but they can only do so if we will respect them and care for them properly.
Today's thought: My body's in need of a good spring cleaning!
Tune In
Ruthie’s step 70…tune in!
Help from an article.
As part of its Go Red for Women campaign, the American Heart Association (AHA) recommends toning up while you tune in to your favorite TV shows.
"Dance to the music" when you tune in to programs "like American Idol or your favorite music show," says Goldberg, Or get fired (up!) practicing "your cardio boxing while watching The Apprentice."
Slip in a little strength training by lifting sodas instead of drinking them. Use those cans or bottles as hand weights for bicep curls. Or do triceps dips from the edge of the couch. My WW leader has milk jugs she keeps at the sofa.
It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes. But who knows? If you get really engrossed, you just might outlast the last survivor.
I also recommend put some good rocking music on. I always feel this put s a spring in your step and helps you dance through your housework. Some of that work needs to be enjoyable, don’t you think?
Keep on keeping on……making better choices for a healthier you!
Help from an article.
As part of its Go Red for Women campaign, the American Heart Association (AHA) recommends toning up while you tune in to your favorite TV shows.
"Dance to the music" when you tune in to programs "like American Idol or your favorite music show," says Goldberg, Or get fired (up!) practicing "your cardio boxing while watching The Apprentice."
Slip in a little strength training by lifting sodas instead of drinking them. Use those cans or bottles as hand weights for bicep curls. Or do triceps dips from the edge of the couch. My WW leader has milk jugs she keeps at the sofa.
It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes. But who knows? If you get really engrossed, you just might outlast the last survivor.
I also recommend put some good rocking music on. I always feel this put s a spring in your step and helps you dance through your housework. Some of that work needs to be enjoyable, don’t you think?
Keep on keeping on……making better choices for a healthier you!
Saturday, June 6, 2009
Pass
Luke 5:12
And it came to pass, when he was in a certain city, behold a man full of leprosy: who seeing Jesus fell on his face, and besought him, saying, 'Lord, if thou wilt, thou canst make me clean.'
Being overweight can sometimes feel like having leprosy. Fatness sets us apart from others and makes us feel different. We feel like outcasts, rejected by our 'thin is in' society. Our greatest hope comes to us through the power of the Lord, who is willing to help us in every way possible in our attempts to lose weight. Like the man full of leprosy, all we need do is stretch out our hands to Jesus, and He will make us clean.
And it came to pass, when he was in a certain city, behold a man full of leprosy: who seeing Jesus fell on his face, and besought him, saying, 'Lord, if thou wilt, thou canst make me clean.'
Being overweight can sometimes feel like having leprosy. Fatness sets us apart from others and makes us feel different. We feel like outcasts, rejected by our 'thin is in' society. Our greatest hope comes to us through the power of the Lord, who is willing to help us in every way possible in our attempts to lose weight. Like the man full of leprosy, all we need do is stretch out our hands to Jesus, and He will make us clean.
What's your "Dieting Trap?"
What's your "Dieting Trap?"
Diet Traps are those behaviors and situations that get you into dieting difficulties over and over again. Use this quiz to help you find yours. Check as many answers in each category as you think apply to you.
1. I usually eat the most junk food when:
A. I'm watching TV or at the computer.
B. I haven't eaten enough earlier in the day.
C. I'm out, or at a party or gathering.
D. I'm stressed out or alone.
2. The food I can't resist is:
A. A bag of chips.
B. A large fast-food burger on the run.
C. A bucket of movie popcorn.
D. Chocolate or a bowl of ice cream.
3. The first thing I usually do after work or at the end of the day is:
A. Watch TV or go online.
B. Eat dinner — I usually get home or work late.
C. Socialize with friends or family.
D. Try to relax — I have very stress-filled days.
4. My friends and family would probably describe me as:
A. Scattered, but focused.
B. A go-getter. I'm always juggling a million things.
C. A social butterfly. I'm always with my friends.
D. A drama queen or king. I tend to stress out a lot.
5. The last time I gave up on a diet, it was because:
A. It didn't help. I dieted, watched what I ate, but ended up gaining weight.
B. I didn't have enough time to think about what to eat.
C. It was too hard to stick to when I was out with friends.
D. I couldn't give up my favorite foods.
6. At work I typically:
A. Snack while answering e-mails or talking on the phone.
B. Skip lunch; I just don't have the time.
C. Am the first one to indulge when someone brings food to the office.
D. Eat at my desk when I'm working on a big project — it relaxes me.
Now go back and add up how many A's, B's, C's or D's you have…. See the explanation below.
If you picked two or more A's, your Diet Trap is: Unconscious Eating
You're sitting in front of your computer, tired and bored, so you open a drawer and pull out a box of cookies left over from a birthday party the week before. First it's just one cookie. Then it becomes two. Before you know it, the whole box is gone. Sound familiar? You just consumed well over 1,800 calories. Or, perhaps you pick at food all day while doing tasks but don't really taste what you've eaten after the first bite. Or you sit in front of the TV and eat a large bag of chips without even noticing.
Zap this Trap:
· Figure out your danger zones. TV, office computer, video games, etc. … You might want to post a notice: "Think Before You Eat." At work, you can create a no-food zone around your desk or work area. Make sure your co-workers know.
· Drink more. Make sure to have low- or no-calorie beverages available. Drinking can fill you up and keep your mouth occupied, without filling out your waist.
· Have low-cal options around. Always keep healthy Calorie Bargains available, and avoid having unhealthy food in the house. If there is unhealthy food in your house, that's what you'll probably eat. For instance, instead of buying chips, try bags of 100-calorie snacks. You can also portion your food in advance, not when you're in a trance. Pack up your foods in healthy portions so that when you go to grab, you already know that what you're eating is a healthy amount.
· Stay mindful. Try to enjoy the smell, taste and texture of anything you eat — that way you won't drift into a "food trance" and empty the bag of Cheetos. Keep in mind that random bites of anything can add up, but just by paying attention, you can save a lot of calories. As a rule, never eat anything with more than 100 calories without taking at least 10 seconds to decide if it's really worth it. Is it a Calorie Bargain or a Calorie Rip-Off?
· Don't snack, have real mini-meals. It's better to have half a turkey breast sandwich than a box of cookies. Create mini-meals so that you're satisfied.
· Eat in volume. Make sure you pick snacks that are so low in calories that it doesn't matter if you eat a lot (e.g., air-popped popcorn, low-calorie cereal).
· Prepare. Write down how you entertain your mouth, and prepare for the next time. What are you going to do to make sure it doesn't happen again?
If you picked two or more B's, your Diet Trap is: Delayed Feeding
How often have you been on the go and not eaten for a long while? As soon as you see a coffee shop, deli or a fast-food restaurant, everything on the menu looks delicious, so you overeat because you are hungry.
You skip breakfast because you're on the run, and you're really not that hungry. Or, you could really go for something but don't have the time, or your kitchen cabinets and fridge are bare. Before you know it, 2 p.m. has rolled around and you've had nothing but a few cups of coffee and maybe a buttered roll. You're primed to eat the first thing that crosses your path. Typically, in that situation you don't sit down and think about what would be healthy. Your body is telling you you're hungry, you're preoccupied with your work (or your kids), and a co-worker or friend comes over holding out an open box of chocolate chip cookies. You take three, scarfing them down so fast your mind doesn't even register that you've eaten. Before you know it, you've downed six cookies.
Zap this Trap:
· Make time to eat. Don't skip meals or wait too long between meals (keep healthy snacks like a small handful of nuts, some cut-up veggies, or low-cal cereals in your pocketbook or briefcase just in case). Skipping meals may seem like a diet shortcut, but in no time it will become a diet detour — because your body will simply rebel.
· Set it up. No matter how tired or rushed or stressed you may be, don't skip breakfast (or any meal, for that matter). The research is overwhelming that eating breakfast helps you control your weight. Find healthy fast-food breakfasts by looking online at the various menus and picking the healthiest choices (e.g., an Egg McMuffin, at 300 calories is certainly better than nothing). Create a standing order at the local deli for breakfast to be delivered to your office. Bring fruit for a mid-morning snack so you don't overeat at lunch.
· Make your food choices in advance. Decide in the evening what you're going to order for breakfast the next day, or stock up on convenience breakfast foods that are healthy (e.g., Egg Beaters). Make sure to bring your own healthy lunch or have healthy choices available at the eateries in your area (create a menu book and circle all the healthy foods in advance). Think ahead and know the better-for-you choices at your office vending machine, office cafeteria or in your neighborhood. Stock healthy frozen foods (e.g., Healthy Choice, Kashi and Lean Cuisine) or foods that require just a microwave, such as soups with less than 120 calories per cup — they fill you up fast.
If you picked two or more C's, your Diet Trap is: Social Eating
Social eating is a little different from mindless eating because you probably are paying attention to what you're eating — you just "excuse" yourself because you're with your friends or because it's a special occasion. You're having so much fun that you're not worrying about calories. You're sitting at a restaurant, having a great conversation with family or friends, and the bread basket is on the table, along with an excellent bottle of red wine. You're enjoying yourself. You eat a few pieces of bread, dip it in oil, and have a couple of glasses of wine. For the time being, you're oblivious to what you're consuming — or perhaps you just let yourself off the hook, figuring, hey, you only live once, and food is a major part of the whole social experience.
Zap this Trap:
· Keep track of what you're eating when socializing.
· Eat with a plan. Even when you're socializing, don't just wing it. Have an idea of what you're going to eat before you get in the thick of it. For example, plan on ordering a Calorie Bargain, like salad or low-calorie soup, instead of taking from that bottomless bread basket.
· Learn to spot the low-cal options on the menu. Seek them out. Make it a game, and keep it social.
· Eat before parties or any social gathering. Don't go starving.
· Don't feel obligated to eat a bunch of snacks just because someone offered them. Learn to say "no" with style.
If you picked two or more D's, your Diet Trap is: Stress Eating
"I've had the worst day. I'm going home and curling up on the couch with a pint of Ben & Jerry's!" Whenever you're feeling stressed or irritable or depressed, you know you can count on food to cheer you up. Why? We tend to link food with the way we feel, and many foods remind us of happy occasions. In fact, certain foods — like anything loaded with carbs — can even affect our brain chemistry to make us feel calmer.
Not only do these foods comfort us, but we also tend to forgive ourselves for overindulging when we're feeling down. Studies have shown that when something is really stressing you out, you're more likely to let other things slide. So if you're panicking or stressed, you might think, "OK, I just can't worry about my diet right now. I have way too much on my mind. I'll get back on track after midterms are over."
So what's the big deal about a few extra calories and fat grams? Well, while food can offer comfort during emotional uncertainty, most experts stress the importance of maintaining control over your internal environment despite the fact that external factors may be unstable. Being able to look inward and feel good about your nutrition and health is critical.
Zap this Trap:
· Avoid sugar crashes. Eating junk foods could leave you feeling tired and unsatisfied. For a better carb boost, have anything with 100 percent whole grain.
· Keep stress under control. Come up with non-food ways to take control. Here are some examples: Take a walk (or any exercise); take a bath; call a friend; go to a movie and bring along healthy foods; blog online (www.blogger.com); get a manicure; take your dog for a walk; read a good book; or listen to music.
Did you find your dieting trap? Is it correct? Mine sure was. I am an unconscious eater….. I have decided not to bring any food to my computer desk anymore. I will have something low or no calorie to drink here. I hope this helped you and will encourage you to get on the right path to healthy living.
Diet Traps are those behaviors and situations that get you into dieting difficulties over and over again. Use this quiz to help you find yours. Check as many answers in each category as you think apply to you.
1. I usually eat the most junk food when:
A. I'm watching TV or at the computer.
B. I haven't eaten enough earlier in the day.
C. I'm out, or at a party or gathering.
D. I'm stressed out or alone.
2. The food I can't resist is:
A. A bag of chips.
B. A large fast-food burger on the run.
C. A bucket of movie popcorn.
D. Chocolate or a bowl of ice cream.
3. The first thing I usually do after work or at the end of the day is:
A. Watch TV or go online.
B. Eat dinner — I usually get home or work late.
C. Socialize with friends or family.
D. Try to relax — I have very stress-filled days.
4. My friends and family would probably describe me as:
A. Scattered, but focused.
B. A go-getter. I'm always juggling a million things.
C. A social butterfly. I'm always with my friends.
D. A drama queen or king. I tend to stress out a lot.
5. The last time I gave up on a diet, it was because:
A. It didn't help. I dieted, watched what I ate, but ended up gaining weight.
B. I didn't have enough time to think about what to eat.
C. It was too hard to stick to when I was out with friends.
D. I couldn't give up my favorite foods.
6. At work I typically:
A. Snack while answering e-mails or talking on the phone.
B. Skip lunch; I just don't have the time.
C. Am the first one to indulge when someone brings food to the office.
D. Eat at my desk when I'm working on a big project — it relaxes me.
Now go back and add up how many A's, B's, C's or D's you have…. See the explanation below.
If you picked two or more A's, your Diet Trap is: Unconscious Eating
You're sitting in front of your computer, tired and bored, so you open a drawer and pull out a box of cookies left over from a birthday party the week before. First it's just one cookie. Then it becomes two. Before you know it, the whole box is gone. Sound familiar? You just consumed well over 1,800 calories. Or, perhaps you pick at food all day while doing tasks but don't really taste what you've eaten after the first bite. Or you sit in front of the TV and eat a large bag of chips without even noticing.
Zap this Trap:
· Figure out your danger zones. TV, office computer, video games, etc. … You might want to post a notice: "Think Before You Eat." At work, you can create a no-food zone around your desk or work area. Make sure your co-workers know.
· Drink more. Make sure to have low- or no-calorie beverages available. Drinking can fill you up and keep your mouth occupied, without filling out your waist.
· Have low-cal options around. Always keep healthy Calorie Bargains available, and avoid having unhealthy food in the house. If there is unhealthy food in your house, that's what you'll probably eat. For instance, instead of buying chips, try bags of 100-calorie snacks. You can also portion your food in advance, not when you're in a trance. Pack up your foods in healthy portions so that when you go to grab, you already know that what you're eating is a healthy amount.
· Stay mindful. Try to enjoy the smell, taste and texture of anything you eat — that way you won't drift into a "food trance" and empty the bag of Cheetos. Keep in mind that random bites of anything can add up, but just by paying attention, you can save a lot of calories. As a rule, never eat anything with more than 100 calories without taking at least 10 seconds to decide if it's really worth it. Is it a Calorie Bargain or a Calorie Rip-Off?
· Don't snack, have real mini-meals. It's better to have half a turkey breast sandwich than a box of cookies. Create mini-meals so that you're satisfied.
· Eat in volume. Make sure you pick snacks that are so low in calories that it doesn't matter if you eat a lot (e.g., air-popped popcorn, low-calorie cereal).
· Prepare. Write down how you entertain your mouth, and prepare for the next time. What are you going to do to make sure it doesn't happen again?
If you picked two or more B's, your Diet Trap is: Delayed Feeding
How often have you been on the go and not eaten for a long while? As soon as you see a coffee shop, deli or a fast-food restaurant, everything on the menu looks delicious, so you overeat because you are hungry.
You skip breakfast because you're on the run, and you're really not that hungry. Or, you could really go for something but don't have the time, or your kitchen cabinets and fridge are bare. Before you know it, 2 p.m. has rolled around and you've had nothing but a few cups of coffee and maybe a buttered roll. You're primed to eat the first thing that crosses your path. Typically, in that situation you don't sit down and think about what would be healthy. Your body is telling you you're hungry, you're preoccupied with your work (or your kids), and a co-worker or friend comes over holding out an open box of chocolate chip cookies. You take three, scarfing them down so fast your mind doesn't even register that you've eaten. Before you know it, you've downed six cookies.
Zap this Trap:
· Make time to eat. Don't skip meals or wait too long between meals (keep healthy snacks like a small handful of nuts, some cut-up veggies, or low-cal cereals in your pocketbook or briefcase just in case). Skipping meals may seem like a diet shortcut, but in no time it will become a diet detour — because your body will simply rebel.
· Set it up. No matter how tired or rushed or stressed you may be, don't skip breakfast (or any meal, for that matter). The research is overwhelming that eating breakfast helps you control your weight. Find healthy fast-food breakfasts by looking online at the various menus and picking the healthiest choices (e.g., an Egg McMuffin, at 300 calories is certainly better than nothing). Create a standing order at the local deli for breakfast to be delivered to your office. Bring fruit for a mid-morning snack so you don't overeat at lunch.
· Make your food choices in advance. Decide in the evening what you're going to order for breakfast the next day, or stock up on convenience breakfast foods that are healthy (e.g., Egg Beaters). Make sure to bring your own healthy lunch or have healthy choices available at the eateries in your area (create a menu book and circle all the healthy foods in advance). Think ahead and know the better-for-you choices at your office vending machine, office cafeteria or in your neighborhood. Stock healthy frozen foods (e.g., Healthy Choice, Kashi and Lean Cuisine) or foods that require just a microwave, such as soups with less than 120 calories per cup — they fill you up fast.
If you picked two or more C's, your Diet Trap is: Social Eating
Social eating is a little different from mindless eating because you probably are paying attention to what you're eating — you just "excuse" yourself because you're with your friends or because it's a special occasion. You're having so much fun that you're not worrying about calories. You're sitting at a restaurant, having a great conversation with family or friends, and the bread basket is on the table, along with an excellent bottle of red wine. You're enjoying yourself. You eat a few pieces of bread, dip it in oil, and have a couple of glasses of wine. For the time being, you're oblivious to what you're consuming — or perhaps you just let yourself off the hook, figuring, hey, you only live once, and food is a major part of the whole social experience.
Zap this Trap:
· Keep track of what you're eating when socializing.
· Eat with a plan. Even when you're socializing, don't just wing it. Have an idea of what you're going to eat before you get in the thick of it. For example, plan on ordering a Calorie Bargain, like salad or low-calorie soup, instead of taking from that bottomless bread basket.
· Learn to spot the low-cal options on the menu. Seek them out. Make it a game, and keep it social.
· Eat before parties or any social gathering. Don't go starving.
· Don't feel obligated to eat a bunch of snacks just because someone offered them. Learn to say "no" with style.
If you picked two or more D's, your Diet Trap is: Stress Eating
"I've had the worst day. I'm going home and curling up on the couch with a pint of Ben & Jerry's!" Whenever you're feeling stressed or irritable or depressed, you know you can count on food to cheer you up. Why? We tend to link food with the way we feel, and many foods remind us of happy occasions. In fact, certain foods — like anything loaded with carbs — can even affect our brain chemistry to make us feel calmer.
Not only do these foods comfort us, but we also tend to forgive ourselves for overindulging when we're feeling down. Studies have shown that when something is really stressing you out, you're more likely to let other things slide. So if you're panicking or stressed, you might think, "OK, I just can't worry about my diet right now. I have way too much on my mind. I'll get back on track after midterms are over."
So what's the big deal about a few extra calories and fat grams? Well, while food can offer comfort during emotional uncertainty, most experts stress the importance of maintaining control over your internal environment despite the fact that external factors may be unstable. Being able to look inward and feel good about your nutrition and health is critical.
Zap this Trap:
· Avoid sugar crashes. Eating junk foods could leave you feeling tired and unsatisfied. For a better carb boost, have anything with 100 percent whole grain.
· Keep stress under control. Come up with non-food ways to take control. Here are some examples: Take a walk (or any exercise); take a bath; call a friend; go to a movie and bring along healthy foods; blog online (www.blogger.com); get a manicure; take your dog for a walk; read a good book; or listen to music.
Did you find your dieting trap? Is it correct? Mine sure was. I am an unconscious eater….. I have decided not to bring any food to my computer desk anymore. I will have something low or no calorie to drink here. I hope this helped you and will encourage you to get on the right path to healthy living.
Wednesday, June 3, 2009
70
Ruthie’s step 70…tune in!
Help from an article.
As part of its Go Red for Women campaign, the American Heart Association (AHA) recommends toning up while you tune in to your favorite TV shows.
"Dance to the music" when you tune in to programs "like American Idol or your favorite music show," says Goldberg, Or get fired (up!) practicing "your cardio boxing while watching The Apprentice."
Slip in a little strength training by lifting sodas instead of drinking them. Use those cans or bottles as hand weights for bicep curls. Or do triceps dips from the edge of the couch. My WW leader has milk jugs she keeps at the sofa.
It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes. But who knows? If you get really engrossed, you just might outlast the last survivor.
I also recommend put some good rocking music on. I always feel this put s a spring in your step and helps you dance through your housework. Some of that work needs to be enjoyable, don’t you think?
Keep on keeping on……making better choices for a healthier you!
Help from an article.
As part of its Go Red for Women campaign, the American Heart Association (AHA) recommends toning up while you tune in to your favorite TV shows.
"Dance to the music" when you tune in to programs "like American Idol or your favorite music show," says Goldberg, Or get fired (up!) practicing "your cardio boxing while watching The Apprentice."
Slip in a little strength training by lifting sodas instead of drinking them. Use those cans or bottles as hand weights for bicep curls. Or do triceps dips from the edge of the couch. My WW leader has milk jugs she keeps at the sofa.
It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes. But who knows? If you get really engrossed, you just might outlast the last survivor.
I also recommend put some good rocking music on. I always feel this put s a spring in your step and helps you dance through your housework. Some of that work needs to be enjoyable, don’t you think?
Keep on keeping on……making better choices for a healthier you!
Dew
Psalm 110:3 And your strength shall be renewed day by day like morning dew.
This Scripture gives me peace, to know that each day God will strengthen me for whatever I need to do today. When we are in a battle of losing weight we often don't feel strong enough to fight. Get up in the morning and look at the grass, almost every day there is dew on the grass, which reminds me that there is enough strength for today, strength enough to keep going.
This Scripture gives me peace, to know that each day God will strengthen me for whatever I need to do today. When we are in a battle of losing weight we often don't feel strong enough to fight. Get up in the morning and look at the grass, almost every day there is dew on the grass, which reminds me that there is enough strength for today, strength enough to keep going.
Monday, June 1, 2009
Be a Walk about!
Ruthie’s step 69…..Be a Walk-About
Hey lets walk! Surely all you guys can do this! Find a place and just get those feet a moving! If you can walk instead of drive, go for it!
Here are some tips to help you get a moving!
Trade your power mower for a push version. This will help build up those arms and shoulders!
Park your car at the back of the lot. These extra steps will help with your energy!
Sweep the drive instead of using a leaf-blower. I don’t even have one of these!
Get off the bus a few stops earlier.
Hike the mall, being sure to hit all the levels.
Take the stairs every chance you get. I do this one!
Enjoy a post-dinner stroll.
Be sure and read my former steps. 8,32,36,49.
Hey lets walk! Surely all you guys can do this! Find a place and just get those feet a moving! If you can walk instead of drive, go for it!
Here are some tips to help you get a moving!
Trade your power mower for a push version. This will help build up those arms and shoulders!
Park your car at the back of the lot. These extra steps will help with your energy!
Sweep the drive instead of using a leaf-blower. I don’t even have one of these!
Get off the bus a few stops earlier.
Hike the mall, being sure to hit all the levels.
Take the stairs every chance you get. I do this one!
Enjoy a post-dinner stroll.
Be sure and read my former steps. 8,32,36,49.
WHAT WOULD JESUS EAT?
WHAT WOULD JESUS EAT?
Perhaps the most important question you need to ask yourself right now is:
Why do I eat what I eat?
Would Jesus eat this?
If you will ask and honestly answer these two questions about every bite of food you put into your body, you will be forced to confront two main truths about the way you are living.
Truth #1: Most of what we eat comes from unwise and unconscious food choices
Truth #2: Most of what we eat in a given day would not have been what Jesus would have eaten if He were walking in our shoes
I challenge you to take a serious look at why you eat what you eat.
We have bad habits of eating highly processed foods; we call them convenience foods for the most part. We live in the fast lane, we want food prepared fast.
We seek out packaged foods because we think they might be easier to fix fast.
Let me give you an example of one: Tuna Helper…. Do you know what is in this boxed food? (I went to the Betty Crocker website and located the product to provide this information for you) Enriched Pasta, Corn starch, salt, partially hydrogenated soybean oil, hydrolyzed vegetable protein, carrots, corn syrup solids, maltrodextrin, monosodium glutamate monoglycerides, parsley flakes, sodium caseinate, spice, natural flavor, silicon dioxide, egg and nonfat milk.
To prepare this dinner you need 1 can of tuna and some water and this box mix. How long does it take to make this? About 30 minutes.
½ cup of this dinner is 280 calories, a whopping 640mg of sodium.
To make a tuna casserole from scratch the ingredients I use are: 2 cups egg noodles, 1 can of tuna, 1 cup fat free ½ and ½, 1 (4oz) can mushrooms and 1 cup frozen green peas. How long does this take to prepare? 20 minutes. A ½ cup of this dinner is 165 calories and only 103 mg of sodium. So you see boxed foods are not always conveniently quicker, and they certainly are not healthier for us. Why I can not even pronounce ½ of the ingredients in the boxed tuna helper, I had enough trouble spelling them. Do you want to put things into your body your body you don't even know what it is?
No wonder Americans are overweight, and feel sluggish and tired and have no energy. I believe all these food additives might have something to do with the way we feel.
Take a look at your pantry, do you have a lot of packaged and processed food in there? Do you buy a lot of convenience foods? Why not get back to basics? Cooking from scratch usually doesn't take any longer than the boxed foods. It sure is healthier for you and your family.
Perhaps the most important question you need to ask yourself right now is:
Why do I eat what I eat?
Would Jesus eat this?
If you will ask and honestly answer these two questions about every bite of food you put into your body, you will be forced to confront two main truths about the way you are living.
Truth #1: Most of what we eat comes from unwise and unconscious food choices
Truth #2: Most of what we eat in a given day would not have been what Jesus would have eaten if He were walking in our shoes
I challenge you to take a serious look at why you eat what you eat.
We have bad habits of eating highly processed foods; we call them convenience foods for the most part. We live in the fast lane, we want food prepared fast.
We seek out packaged foods because we think they might be easier to fix fast.
Let me give you an example of one: Tuna Helper…. Do you know what is in this boxed food? (I went to the Betty Crocker website and located the product to provide this information for you) Enriched Pasta, Corn starch, salt, partially hydrogenated soybean oil, hydrolyzed vegetable protein, carrots, corn syrup solids, maltrodextrin, monosodium glutamate monoglycerides, parsley flakes, sodium caseinate, spice, natural flavor, silicon dioxide, egg and nonfat milk.
To prepare this dinner you need 1 can of tuna and some water and this box mix. How long does it take to make this? About 30 minutes.
½ cup of this dinner is 280 calories, a whopping 640mg of sodium.
To make a tuna casserole from scratch the ingredients I use are: 2 cups egg noodles, 1 can of tuna, 1 cup fat free ½ and ½, 1 (4oz) can mushrooms and 1 cup frozen green peas. How long does this take to prepare? 20 minutes. A ½ cup of this dinner is 165 calories and only 103 mg of sodium. So you see boxed foods are not always conveniently quicker, and they certainly are not healthier for us. Why I can not even pronounce ½ of the ingredients in the boxed tuna helper, I had enough trouble spelling them. Do you want to put things into your body your body you don't even know what it is?
No wonder Americans are overweight, and feel sluggish and tired and have no energy. I believe all these food additives might have something to do with the way we feel.
Take a look at your pantry, do you have a lot of packaged and processed food in there? Do you buy a lot of convenience foods? Why not get back to basics? Cooking from scratch usually doesn't take any longer than the boxed foods. It sure is healthier for you and your family.
Saturday, May 30, 2009
68
Ruthie;s step 68…. Add, Don't Subtract
Try adding foods to your diet instead of subtracting them. Go for healthy goodies like summer-fresh fruit and garden-crisp veggies. Be sure to select things you love.
Pack them into your bag lunch, your breakfast cereal, and your afternoon snack. Add veggies into stews and sauces.
If you focus on these delicious additions and you just may find yourself subtracting a junk food standby simply because you're enjoying your new, healthier favorites.
I have tried a lot of new veggies like asparagus. I thought I would never like it but I love it! I also bought a steamer and nothing better than steamed fresh veggies. It brings out the natural flavor of the food. It is great! Try the summer squash in your steamer add some onions and…. wow! I am getting hungry! Bye!
Keep on keeping on……making better choices for a healthier you!
Try adding foods to your diet instead of subtracting them. Go for healthy goodies like summer-fresh fruit and garden-crisp veggies. Be sure to select things you love.
Pack them into your bag lunch, your breakfast cereal, and your afternoon snack. Add veggies into stews and sauces.
If you focus on these delicious additions and you just may find yourself subtracting a junk food standby simply because you're enjoying your new, healthier favorites.
I have tried a lot of new veggies like asparagus. I thought I would never like it but I love it! I also bought a steamer and nothing better than steamed fresh veggies. It brings out the natural flavor of the food. It is great! Try the summer squash in your steamer add some onions and…. wow! I am getting hungry! Bye!
Keep on keeping on……making better choices for a healthier you!
Shield
Ephesians 6:16
Above all, taking the shield of faith, wherewith ye shall be able to quench all the fiery darts of the wicked.
When we diet, we need protection. We really do. Dieting puts us in a very vulnerable position. We are weakened, frustrated, irritable, guilty, and a hundred other things that stir us up constantly. We need a shield to guard us from the onslaught of so many difficult emotions and feelings. The Lord provides us with the shield we need through faith. Believing in a God who cares for us and stands beside us is a great comfort and a very real help in our times of need. God will not let us struggle alone. He is our refuge, our shield against the worst our diets can do to us.
Today's thought: Oh, Lord, please protect me from me!
Above all, taking the shield of faith, wherewith ye shall be able to quench all the fiery darts of the wicked.
When we diet, we need protection. We really do. Dieting puts us in a very vulnerable position. We are weakened, frustrated, irritable, guilty, and a hundred other things that stir us up constantly. We need a shield to guard us from the onslaught of so many difficult emotions and feelings. The Lord provides us with the shield we need through faith. Believing in a God who cares for us and stands beside us is a great comfort and a very real help in our times of need. God will not let us struggle alone. He is our refuge, our shield against the worst our diets can do to us.
Today's thought: Oh, Lord, please protect me from me!
Thursday, May 28, 2009
Sharing
Ruthie’s step 67… Sharing
Share and Share Alike
With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.
One way to cut calories and trim your waist is to share your meal, including your dessert.
I think this could be romantic also! {WINK}
You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership? All are great ideals. My daughter and I are considering the gym!
When people come together it can be great motivation. You have someone to share your journey and encourage you as you go along.
Can you think of a great way to share with someone that will help your weight loss journey?
Half the cost, twice the motivation!
Keep on keeping on……making better choices for a healthier you!
Share and Share Alike
With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.
One way to cut calories and trim your waist is to share your meal, including your dessert.
I think this could be romantic also! {WINK}
You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership? All are great ideals. My daughter and I are considering the gym!
When people come together it can be great motivation. You have someone to share your journey and encourage you as you go along.
Can you think of a great way to share with someone that will help your weight loss journey?
Half the cost, twice the motivation!
Keep on keeping on……making better choices for a healthier you!
/>Trust
When it comes to loosing weight .......... Trust!!
Trust in God when the sun sets
When the moon lights up the sky.
Trust in God for your dreams
As the darkness passes by.
Trust in God in the morning
When your day needs a fresh start.
Trust in God for protection
To place a hedge around your heart.
Trust in God through the daytime
When the pressure gets to you.
Trust in God for His guidance
And His will, will see you through.
Trust in God when the sun sets
And there you will find a friend.
Trust in God with your life
Until the very end.
Trust in God when the sun sets
When the moon lights up the sky.
Trust in God for your dreams
As the darkness passes by.
Trust in God in the morning
When your day needs a fresh start.
Trust in God for protection
To place a hedge around your heart.
Trust in God through the daytime
When the pressure gets to you.
Trust in God for His guidance
And His will, will see you through.
Trust in God when the sun sets
And there you will find a friend.
Trust in God with your life
Until the very end.
Wednesday, May 27, 2009
66
Ruthie’s step 66…. Lighten up!
Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods. A pizza tastes just as good with reduced-fat cheese. And when you garnish low-fat crackers or low-fat ice cream with your favorite toppers, who notices the missing calories? One thing I do is alternate my cheese. One day I will have 2 percent less fat cheese and some days fat free. The Borden cheese melts real well and I prefer this brand. A lighter version of a pizza is pita pizzas. These are yummy! Get low fat pita bread and make your own! They are fun to d o as a family; every one can make their own pizza. We did this for a birthday party and believe me it was fun and very tasty!
I recommend shopping for light sour cream, light mayonnaise, and light salad dressings; less-sugar preserves; and unsweetened frozen fruit. These are all great products and be daring and try some that are fat free also!
Fresh veggies steamed are so good! Try it!
If you like jelly there are some great sugar free jellies and they are only 10 cal per serving.
There are so many light products out there now and it is a dieter’s heaven! The Sara Lee 45 calorie bread is so good! Try it!
Lightening up is not a death sentence. You are not denying your self. You are helping yourself and you are going to feel so much better as the weight starts coming off.
You can have most of the same foods you have been eating but just use your head! Just lighten up and see if that can make a difference in your weight journey!
Keep on keeping on……making better choices for a healthier you!
Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods. A pizza tastes just as good with reduced-fat cheese. And when you garnish low-fat crackers or low-fat ice cream with your favorite toppers, who notices the missing calories? One thing I do is alternate my cheese. One day I will have 2 percent less fat cheese and some days fat free. The Borden cheese melts real well and I prefer this brand. A lighter version of a pizza is pita pizzas. These are yummy! Get low fat pita bread and make your own! They are fun to d o as a family; every one can make their own pizza. We did this for a birthday party and believe me it was fun and very tasty!
I recommend shopping for light sour cream, light mayonnaise, and light salad dressings; less-sugar preserves; and unsweetened frozen fruit. These are all great products and be daring and try some that are fat free also!
Fresh veggies steamed are so good! Try it!
If you like jelly there are some great sugar free jellies and they are only 10 cal per serving.
There are so many light products out there now and it is a dieter’s heaven! The Sara Lee 45 calorie bread is so good! Try it!
Lightening up is not a death sentence. You are not denying your self. You are helping yourself and you are going to feel so much better as the weight starts coming off.
You can have most of the same foods you have been eating but just use your head! Just lighten up and see if that can make a difference in your weight journey!
Keep on keeping on……making better choices for a healthier you!
Mindlessly
Exodus 15:9 (New International Version)
9 "The enemy boasted,
'I will pursue, I will overtake them.
I will divide the spoils;
I will gorge myself on them.
I will draw my sword
And my hand will destroy them.'
I have been watching what I eat for 28 months now. I thought I was passed the following and had it all figured out.
Yesterday I went mindlessly to the frig and got out some polish sausage and took a bite. As soon as I did I threw the rest of it away as far as I could throw it outside. I couldn't believe what I just did and I was in shocked that I lowered myself to do something so mindlessly. Then I figured out why. I was reacting to the emotion of rejection. Wow. I thought I had this all under control but boy did it hit me hard!
So in this weight journey you need to be aware that something might sneak up on you even though you felt you have mastered it.
Blessings everyone!
Ruthie
9 "The enemy boasted,
'I will pursue, I will overtake them.
I will divide the spoils;
I will gorge myself on them.
I will draw my sword
And my hand will destroy them.'
I have been watching what I eat for 28 months now. I thought I was passed the following and had it all figured out.
Yesterday I went mindlessly to the frig and got out some polish sausage and took a bite. As soon as I did I threw the rest of it away as far as I could throw it outside. I couldn't believe what I just did and I was in shocked that I lowered myself to do something so mindlessly. Then I figured out why. I was reacting to the emotion of rejection. Wow. I thought I had this all under control but boy did it hit me hard!
So in this weight journey you need to be aware that something might sneak up on you even though you felt you have mastered it.
Blessings everyone!
Ruthie
Monday, May 25, 2009
65
Ruthie’s step 65…. I am sure this is not the reason I gain!
You May Be Gaining Weight Because of Menopause
Women reach menopause at a range of ages, but most are in midlife and are often less physically active than when they were younger. Along with aging comes a natural slowing of metabolism. At the same time, hormonal changes can trigger hunger, depression, and poor sleep.
When women go through menopause, they lose estrogen, causing their shapes to change. They start to gain more in the middle.Estrogen favors fat deposition in the lower body, and when you lose this hormone, fat is more likely to be deposited in the midsection.
The key to avoiding this extra belly fat is to maintain and increase the amount of lean body mass, which will, in turn, increase your metabolism or calorie burn rate.
Women need to understand how important weight lifting and strength training is to their health. Don’t worry, doing strength training won't make women muscle-bound.
Exercise also helps offset bone loss that can come with menopause. A combination of exercise and a healthy, calorie-controlled diet rich in calcium and vitamin D is the answer to menopausal weight gain.
So I guess we need to lift those weight s ladies!
Keep on keeping on……making better choices for a healthier you!
You May Be Gaining Weight Because of Menopause
Women reach menopause at a range of ages, but most are in midlife and are often less physically active than when they were younger. Along with aging comes a natural slowing of metabolism. At the same time, hormonal changes can trigger hunger, depression, and poor sleep.
When women go through menopause, they lose estrogen, causing their shapes to change. They start to gain more in the middle.Estrogen favors fat deposition in the lower body, and when you lose this hormone, fat is more likely to be deposited in the midsection.
The key to avoiding this extra belly fat is to maintain and increase the amount of lean body mass, which will, in turn, increase your metabolism or calorie burn rate.
Women need to understand how important weight lifting and strength training is to their health. Don’t worry, doing strength training won't make women muscle-bound.
Exercise also helps offset bone loss that can come with menopause. A combination of exercise and a healthy, calorie-controlled diet rich in calcium and vitamin D is the answer to menopausal weight gain.
So I guess we need to lift those weight s ladies!
Keep on keeping on……making better choices for a healthier you!
Reality
2 Chronicles 13:12 God is with us; He is our leader
Who or what are you following today? Do you make choices based on what the television news says, or what someone you heard says? Now it's not wrong to get other people's advice, but what you allow to influence you becomes your leader. When you choose to make God your leader by following His commands, you are showing with your actions that God is your leader! God has promised again and again that He will never leave you nor forsake you. He is a good leader and you will never be alone when you're serving Him! In the Old Testament, the people would not go into battle without knowing that God was with them. They knew that they would surely fail if they went into battle alone. Losing weight can be called a battle. Maybe we should think about inviting God into this battle? Do you need someone to help you in your battle? Follow your Leader! Is there a decision you need to make today? Follow your Leader! As you submit yourself to Him, He will lead you down paths of righteousness and peace. He will lead you into victory in every area of your life!
Who or what are you following today? Do you make choices based on what the television news says, or what someone you heard says? Now it's not wrong to get other people's advice, but what you allow to influence you becomes your leader. When you choose to make God your leader by following His commands, you are showing with your actions that God is your leader! God has promised again and again that He will never leave you nor forsake you. He is a good leader and you will never be alone when you're serving Him! In the Old Testament, the people would not go into battle without knowing that God was with them. They knew that they would surely fail if they went into battle alone. Losing weight can be called a battle. Maybe we should think about inviting God into this battle? Do you need someone to help you in your battle? Follow your Leader! Is there a decision you need to make today? Follow your Leader! As you submit yourself to Him, He will lead you down paths of righteousness and peace. He will lead you into victory in every area of your life!
Saturday, May 23, 2009
This is the day!
Clothed in Righteousness
"I will greatly rejoice in the Lord, my soul will exult in my God; for He has clothed me with the garments of salvation, He has covered me with the robe of righteousness" (Isaiah 61:10).
Have you thought much about what you are wearing today? You probably took time this morning to select the right clothes and shoes in the natural, but have you thought about what are you wearing spiritually and emotionally? Just like wearing a coat, we can take off wrong attitudes, emotional heaviness, guilt and shame. We can exchange our garments of sin and failure for His garments of salvation and righteousness. Notice that this verse doesn't say you have to make the robe of righteousness before you put it on. It doesn't say you have to work really hard in order to earn righteousness. No, it's His righteousness that He gives as a gift to us when we accept what Jesus did for us.
If you are wearing heaviness, guilt, condemnation or shame today, receive His forgiveness and allow Him to cleanse you and clothe you with His garments of salvation and His robe of righteousness. Today is a new day, and you can have a new beginning by simply opening your heart to Him.
This is the day I give my weight loss journey to God!
"I will greatly rejoice in the Lord, my soul will exult in my God; for He has clothed me with the garments of salvation, He has covered me with the robe of righteousness" (Isaiah 61:10).
Have you thought much about what you are wearing today? You probably took time this morning to select the right clothes and shoes in the natural, but have you thought about what are you wearing spiritually and emotionally? Just like wearing a coat, we can take off wrong attitudes, emotional heaviness, guilt and shame. We can exchange our garments of sin and failure for His garments of salvation and righteousness. Notice that this verse doesn't say you have to make the robe of righteousness before you put it on. It doesn't say you have to work really hard in order to earn righteousness. No, it's His righteousness that He gives as a gift to us when we accept what Jesus did for us.
If you are wearing heaviness, guilt, condemnation or shame today, receive His forgiveness and allow Him to cleanse you and clothe you with His garments of salvation and His robe of righteousness. Today is a new day, and you can have a new beginning by simply opening your heart to Him.
This is the day I give my weight loss journey to God!
Ruthie’s step 64…. So this is stress?
Ruthie’s step 64…. So this is stress?
You May Be Gaining Weight Because of Stress
We live in a society that demands we do more, be more, and achieve more. Stress moves us forward and helps cope with life's demands, but it also affects our mood and emotions.
Stress response to too many responsibilities, coping with financial pressures, triggers a biochemical process where our bodies go into survival mode. Our bodies store fuel, slow down metabolism, and dump out chemicals which are more likely to cause obesity in the abdominal region.
Many people reach for food to help ease the stress.
Food is a temporary fix because it does not deal with the real stressors that must be addressed in order to reduce the trigger for eating and fix the problem. Read step 11.
Stress eaters tend to eat high-carb foods because these foods trigger an increase in the brain chemical serotonin, which has a calming effect. It is almost like self-medicating. Many people binge on starchy foods to make themselves feel better.
Relaxation techniques as well as exercise, which also burns calories and provide other health benefits, are recommended.
One thing I recommend if the stress is there, just don’t buy the trigger foods. When the stress happens, try and occupy your mind with something else. Keep your hands busy. Just remember this will pass and you will have to face the reality of overeating, if that is what you have done. That will just add more stress to the situation. Just stay focus and stay firm in your mind set to loose weight. Like I said, it will pass. Read step 12.
Keep on keeping on……making better choices for a healthier you!
You May Be Gaining Weight Because of Stress
We live in a society that demands we do more, be more, and achieve more. Stress moves us forward and helps cope with life's demands, but it also affects our mood and emotions.
Stress response to too many responsibilities, coping with financial pressures, triggers a biochemical process where our bodies go into survival mode. Our bodies store fuel, slow down metabolism, and dump out chemicals which are more likely to cause obesity in the abdominal region.
Many people reach for food to help ease the stress.
Food is a temporary fix because it does not deal with the real stressors that must be addressed in order to reduce the trigger for eating and fix the problem. Read step 11.
Stress eaters tend to eat high-carb foods because these foods trigger an increase in the brain chemical serotonin, which has a calming effect. It is almost like self-medicating. Many people binge on starchy foods to make themselves feel better.
Relaxation techniques as well as exercise, which also burns calories and provide other health benefits, are recommended.
One thing I recommend if the stress is there, just don’t buy the trigger foods. When the stress happens, try and occupy your mind with something else. Keep your hands busy. Just remember this will pass and you will have to face the reality of overeating, if that is what you have done. That will just add more stress to the situation. Just stay focus and stay firm in your mind set to loose weight. Like I said, it will pass. Read step 12.
Keep on keeping on……making better choices for a healthier you!
Friday, May 22, 2009
Weight Loss Help
Psalm 86:6, "Listen closely to my prayer, O LORD; hear my urgent cry." (NLT)
It is not an easy thing to loose weight. There is no magic pill and we didn’t gain it overnight. Some people focus on just looking better but not me. I focus on feeling better. I know it is worth every sacrifice I make to get healthy. My sacrifice is nothing compared to Jesus sacrifice on Calvary. Mine is just food. I can do this. I wasn’t there to help Jesus when He died on the cross but He is here for me as I diet. He will help me if I just ask Him to.
Be careful out there and give it Jesus!
Love,
Ruthie Townsend
It is not an easy thing to loose weight. There is no magic pill and we didn’t gain it overnight. Some people focus on just looking better but not me. I focus on feeling better. I know it is worth every sacrifice I make to get healthy. My sacrifice is nothing compared to Jesus sacrifice on Calvary. Mine is just food. I can do this. I wasn’t there to help Jesus when He died on the cross but He is here for me as I diet. He will help me if I just ask Him to.
Be careful out there and give it Jesus!
Love,
Ruthie Townsend
Thursday, May 21, 2009
Vine and Branch
I am the vine, you are the branches. The one who abides in Me, while I abide in him, produces much fruit..." (John 15:5)
When it come to weight loss wouldn't be easier to be connected to God? Give your weight loss journey to Him!
When you abide in something, it becomes your very source for life. Did you know God wants you to live in Him? He wants to be your source. Abiding in God means you rely on Him for everything. You rely on Him for your strength, provision, hope, joy. Like the air you breath, you rely on Him for your very life.
When you are abiding in Him, you think about Him when you go to sleep. You think about Him when you first wake up. You think about His promises all throughout the day and continually fellowship with Him in prayer. You make Him your number one priority and stay connected with other believers at church. Notice what this verse says: you will produce much fruit. When you are connected to God, everything you set your hand to will be fruitful and blessed. Just like a branch thrives when it is connected to the vine, you're going to thrive and be prosperous when you are connected to Almighty God. Depend on Him today and make Him your number one priority. As you abide in Him, He will pour out His abundant favor on you and you will live in blessing all the days of your life.
When it come to weight loss wouldn't be easier to be connected to God? Give your weight loss journey to Him!
When you abide in something, it becomes your very source for life. Did you know God wants you to live in Him? He wants to be your source. Abiding in God means you rely on Him for everything. You rely on Him for your strength, provision, hope, joy. Like the air you breath, you rely on Him for your very life.
When you are abiding in Him, you think about Him when you go to sleep. You think about Him when you first wake up. You think about His promises all throughout the day and continually fellowship with Him in prayer. You make Him your number one priority and stay connected with other believers at church. Notice what this verse says: you will produce much fruit. When you are connected to God, everything you set your hand to will be fruitful and blessed. Just like a branch thrives when it is connected to the vine, you're going to thrive and be prosperous when you are connected to Almighty God. Depend on Him today and make Him your number one priority. As you abide in Him, He will pour out His abundant favor on you and you will live in blessing all the days of your life.
Ruthie’s step 63…. Gaining weight? Go to sleep!
Ruthie’s step 63…. Gaining weight? Go to sleep!
You Might Be Gaining Weight Because of Lack of Sleep
The body functions best when well rested.
I know with the weight loss I am sleeping so much better. I feel my fat was smothering me!
When you're tired, you also don't handle stress as well, so you may reach for food. You may be taking in extra calories from late-night snacking.
Symptoms that you may not be getting enough rest include fatigue, low energy levels, nodding off easily, and feeling irritable. Read step 21.
Your energy should be increasing as you loose weight but sometimes when you are a newbie to exercise you will be tired. This happen to me! My body just wasn’t used to be so active and I wore down. Plus being over 50 I am a little slower by nature. Read step 32.
Strive to get eight hours of sleep each night.
I don’t get this much but I try!
Add about 15 minutes to your bedtime and see how you feel. Continue to experiment with additional 15-minute increments until you find the amount of sleep that is right for you.
When you develop good sleeping habits and get regular exercise, you sleep better.
Keep on keeping on……making better choices for a healthier you!
You Might Be Gaining Weight Because of Lack of Sleep
The body functions best when well rested.
I know with the weight loss I am sleeping so much better. I feel my fat was smothering me!
When you're tired, you also don't handle stress as well, so you may reach for food. You may be taking in extra calories from late-night snacking.
Symptoms that you may not be getting enough rest include fatigue, low energy levels, nodding off easily, and feeling irritable. Read step 21.
Your energy should be increasing as you loose weight but sometimes when you are a newbie to exercise you will be tired. This happen to me! My body just wasn’t used to be so active and I wore down. Plus being over 50 I am a little slower by nature. Read step 32.
Strive to get eight hours of sleep each night.
I don’t get this much but I try!
Add about 15 minutes to your bedtime and see how you feel. Continue to experiment with additional 15-minute increments until you find the amount of sleep that is right for you.
When you develop good sleeping habits and get regular exercise, you sleep better.
Keep on keeping on……making better choices for a healthier you!
Tuesday, May 19, 2009
Thanks
Give thanks with a grateful heart,
Give thanks to the Holy One,
Give thanks because He's given
Jesus Christ His Son.
And now let the weak say "I am strong."
Let the poor say "I am rich."
Because of what the Lord has done
for us Give thanks.
Speak to one another
in psalms and hymns and spiritual songs,
offering praise and making melody with all your heart
unto the Lord,
at all times and in everything,
unto God the Father
in the name of
our Lord Jesus Christ.
I choose to be thankful in any and all circumstances: Just like the Apostle Paul says in Philippians 4:12,13 I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. I can do all things through Christ who gives me strength.
Give thanks to the Holy One,
Give thanks because He's given
Jesus Christ His Son.
And now let the weak say "I am strong."
Let the poor say "I am rich."
Because of what the Lord has done
for us Give thanks.
Speak to one another
in psalms and hymns and spiritual songs,
offering praise and making melody with all your heart
unto the Lord,
at all times and in everything,
unto God the Father
in the name of
our Lord Jesus Christ.
I choose to be thankful in any and all circumstances: Just like the Apostle Paul says in Philippians 4:12,13 I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. I can do all things through Christ who gives me strength.
62
Ruthie’s step 62 …..What Not to Do
It's vital for family and friends to concentrate on the positive things that can help a dieter. A checklist of what not to do when someone you love is on a diet.
With help from an article.
1. Don't tempt them. Respect the dieter's food choices, and don't tempt them with a "bite" or a "nibble." Bites and nibbles add up and can sabotage a weight loss plan
2. Don't become the "food police."
3. Don't say anything to the dieter you wouldn't want said to you.
4. Don't use judgmental language. Avoid phrases such as 'Did you stick to the plan today?' Or 'You should have been more careful,' or 'Why did you eat that?'
5. Don't overdo -- anything! "Don't bombard the dieter with weight loss books and articles, subscriptions to fitness magazines, or low-calorie cookbooks. It’s easy to overdo. Keep a lid on the helpfulness, and when in doubt, think under-do, not overkill!
Keep on keeping on……making better choices for a healthier you!
It's vital for family and friends to concentrate on the positive things that can help a dieter. A checklist of what not to do when someone you love is on a diet.
With help from an article.
1. Don't tempt them. Respect the dieter's food choices, and don't tempt them with a "bite" or a "nibble." Bites and nibbles add up and can sabotage a weight loss plan
2. Don't become the "food police."
3. Don't say anything to the dieter you wouldn't want said to you.
4. Don't use judgmental language. Avoid phrases such as 'Did you stick to the plan today?' Or 'You should have been more careful,' or 'Why did you eat that?'
5. Don't overdo -- anything! "Don't bombard the dieter with weight loss books and articles, subscriptions to fitness magazines, or low-calorie cookbooks. It’s easy to overdo. Keep a lid on the helpfulness, and when in doubt, think under-do, not overkill!
Keep on keeping on……making better choices for a healthier you!
Monday, May 18, 2009
Proverbs 16:3
Proverbs 16:3
Commit thy works unto the Lord, and thy thoughts should be established.
A woman I know carried a pocket New Testament with her wherever she went. Often I would see her pull it out of her pocketbook and begin reading. One day I asked her why she seemed so intent on her reading whenever I saw her. She said, 'I read it whenever I get hungry. I'm trying to control my weight, so whenever I feel a physical hunger, I feed myself spiritually instead. It takes my mind off my hunger and puts it where it should be-on the Lord.' What a wonderful lesson. If we will find new ways to include God in our diet, He will turn our thoughts where they need to be!
Today's thought: There are ways to be fed (spiritually without getting fat!)
Commit thy works unto the Lord, and thy thoughts should be established.
A woman I know carried a pocket New Testament with her wherever she went. Often I would see her pull it out of her pocketbook and begin reading. One day I asked her why she seemed so intent on her reading whenever I saw her. She said, 'I read it whenever I get hungry. I'm trying to control my weight, so whenever I feel a physical hunger, I feed myself spiritually instead. It takes my mind off my hunger and puts it where it should be-on the Lord.' What a wonderful lesson. If we will find new ways to include God in our diet, He will turn our thoughts where they need to be!
Today's thought: There are ways to be fed (spiritually without getting fat!)
Ruthie’s step 61….. The night time eating!
Ruthie’s step 61….. The night time eating!
When is the absolute worst time to overeat, metabolically speaking? It's nighttime, when our bodies have the lowest need for calories.
This is especially true for those of us who are overweight.
Dinner isn't the only problem. While afternoon is the most popular time to snack, evening snacks are in the No. 2 position. Snacking at night makes it to easy to overeat. That's because eating late in the day may be less satisfying than eating the same amount of food earlier in the day.
With help from an article.
* Meal size tends to increase over the day, with peaks at lunch and dinner. One study showed that participants ate 42% of their total daily calories during and after dinner.
* Our evening food intake tends to be relatively high in fat, compared to that at earlier meals.
* The longer the gap between dinner and the previous meal or snack, the larger the dinner.
* People who eat lightly at night end up eating fewer calories and grams of fat overall than people who eat big dinners and nighttime snacks. People who had a light snack at night ate 9.3% fewer total calories and 10% less fat overall than those who ate larger nighttime snacks.
* People don't eat during the day and then become ravenous and overeat at night.
* Food is used for all sorts of emotional reasons at the end of a workday (as a relaxant, as entertainment, as a distraction, etc.)
• Eating becomes associated with sedentary behavior, like watching television. In other words, we get into a pattern of eating while we watch TV or use a computer -- activities many of us tend to do in the evening.
But even with all this working against us, it is possible to avoid nighttime overeating.
1. Get in the habit of enjoying a hot cup of decaffeinated tea at night. Tea comes in so many great flavors that you'll never be bored. In the warmer months, have a glass of iced tea instead.
2. Many people snack at night because they're bored. Keep your evenings interesting, and you'll find it easier to refrain from mindless snacking. Take a night class, plan an evening exercise session, find a new and interesting book or hobby, etc.
3. If you've gotten into the habit of eating in front of the television, vow to eat only in the kitchen and only drink no-calorie beverages while watching TV. Limit your TV eating to fruits and vegetables. Occupy your hands in other ways -- ride a stationary bike, do exercises with an exercise ball, take up knitting, pay bills, or write notes to friends.
4. Because evening meals and snacks tend to be the highest in fat, it's especially important to make healthy food choices at this time. Go for foods that are rich in nutrients, high in fiber, and balanced with some lean protein .
5. Though you don't want to eat too many calories at dinner, for some people, a small dinner could lead to a late-night snacking. Eat a balanced, high-fiber dinner. If you get hungry later, enjoy a smart and satisfying evening snack like low-fat yogurt with a sprinkle of whole-grain cereal, fruit with a few slices of cheese, or whole-grain cereal with milk.
6. Have a balanced, higher-fiber lunch and afternoon snack to help avoid overeating at dinner.
7. Don't skip breakfast.
8. People who eat small, frequent meals tend to eat fewer total calories and fat grams than those who eat larger meals less often. Try eating small, frequent meals to see if it improves the way you eat and feel.
9. If you're in the habit of finishing your day with dessert, try having a mini-portion. The first few bites of a food always taste the best, anyway. A petite portion is more likely to satisfy if you choose a dessert you truly enjoy, take your time and savor every bite, and accompany your treat with a cup of hot coffee or tea.
Keep on keeping on……making better choices for a healthier you!
When is the absolute worst time to overeat, metabolically speaking? It's nighttime, when our bodies have the lowest need for calories.
This is especially true for those of us who are overweight.
Dinner isn't the only problem. While afternoon is the most popular time to snack, evening snacks are in the No. 2 position. Snacking at night makes it to easy to overeat. That's because eating late in the day may be less satisfying than eating the same amount of food earlier in the day.
With help from an article.
* Meal size tends to increase over the day, with peaks at lunch and dinner. One study showed that participants ate 42% of their total daily calories during and after dinner.
* Our evening food intake tends to be relatively high in fat, compared to that at earlier meals.
* The longer the gap between dinner and the previous meal or snack, the larger the dinner.
* People who eat lightly at night end up eating fewer calories and grams of fat overall than people who eat big dinners and nighttime snacks. People who had a light snack at night ate 9.3% fewer total calories and 10% less fat overall than those who ate larger nighttime snacks.
* People don't eat during the day and then become ravenous and overeat at night.
* Food is used for all sorts of emotional reasons at the end of a workday (as a relaxant, as entertainment, as a distraction, etc.)
• Eating becomes associated with sedentary behavior, like watching television. In other words, we get into a pattern of eating while we watch TV or use a computer -- activities many of us tend to do in the evening.
But even with all this working against us, it is possible to avoid nighttime overeating.
1. Get in the habit of enjoying a hot cup of decaffeinated tea at night. Tea comes in so many great flavors that you'll never be bored. In the warmer months, have a glass of iced tea instead.
2. Many people snack at night because they're bored. Keep your evenings interesting, and you'll find it easier to refrain from mindless snacking. Take a night class, plan an evening exercise session, find a new and interesting book or hobby, etc.
3. If you've gotten into the habit of eating in front of the television, vow to eat only in the kitchen and only drink no-calorie beverages while watching TV. Limit your TV eating to fruits and vegetables. Occupy your hands in other ways -- ride a stationary bike, do exercises with an exercise ball, take up knitting, pay bills, or write notes to friends.
4. Because evening meals and snacks tend to be the highest in fat, it's especially important to make healthy food choices at this time. Go for foods that are rich in nutrients, high in fiber, and balanced with some lean protein .
5. Though you don't want to eat too many calories at dinner, for some people, a small dinner could lead to a late-night snacking. Eat a balanced, high-fiber dinner. If you get hungry later, enjoy a smart and satisfying evening snack like low-fat yogurt with a sprinkle of whole-grain cereal, fruit with a few slices of cheese, or whole-grain cereal with milk.
6. Have a balanced, higher-fiber lunch and afternoon snack to help avoid overeating at dinner.
7. Don't skip breakfast.
8. People who eat small, frequent meals tend to eat fewer total calories and fat grams than those who eat larger meals less often. Try eating small, frequent meals to see if it improves the way you eat and feel.
9. If you're in the habit of finishing your day with dessert, try having a mini-portion. The first few bites of a food always taste the best, anyway. A petite portion is more likely to satisfy if you choose a dessert you truly enjoy, take your time and savor every bite, and accompany your treat with a cup of hot coffee or tea.
Keep on keeping on……making better choices for a healthier you!
Saturday, May 16, 2009
Step 60
Ruthie’s step 60… Getting back on track!
With help from an article.
When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day.
1. Try a short workout. Even five minutes is better than nothing.
2. Try a new recipe. Cooking healthy foods can be fun.
3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right!
4. Drink your water.
5. Read success stories! Seeing how others overcome can be a great source of motivation.
6. Track your food today. No matter how it adds up, you’ll learn from it.
7. Share your goals. Whether you post them on the Message Boards or share them with a friend, you’ll be more accountable.
9. Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!
10. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.
11. Take a walk. Don’t worry about how long or far you go, just get out there!
12. Create a motivational collage. Include pictures of your goal and reasons why you want to get there.
13. Go shopping for some healthy foods. Use this shopping list for ideas.
14. Check the nutrition facts before you go out to eat.
15. Ride your bike. Even a leisurely ride has benefits for your body and mind.
16. Work in the yard. Gardening and yard work is a great way to add activity to your day.
17. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.
18. Listen to an inspirational song.
19 . Measure your portions. It’s a simple way to learn how much you’re eating.
20. Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.
21. Slow down during meals. You’ll be less likely to overeat and more likely to enjoy your meal.
22. Play! What kids call play, we often call exercise. Play a sport, a game, or use the playground equipment to bring the fun back into fitness.
23. Learn something new. Sometimes simply taking a quiz or reading an article about nutrition, fitness, or health can change your mindset and get you back on track.
You CAN get back on track today. Even if you’re moving slowly, you’ll be moving in the right direction!
Keep on keeping on……making better choices for a healthier you!
With help from an article.
When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day.
1. Try a short workout. Even five minutes is better than nothing.
2. Try a new recipe. Cooking healthy foods can be fun.
3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right!
4. Drink your water.
5. Read success stories! Seeing how others overcome can be a great source of motivation.
6. Track your food today. No matter how it adds up, you’ll learn from it.
7. Share your goals. Whether you post them on the Message Boards or share them with a friend, you’ll be more accountable.
9. Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!
10. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.
11. Take a walk. Don’t worry about how long or far you go, just get out there!
12. Create a motivational collage. Include pictures of your goal and reasons why you want to get there.
13. Go shopping for some healthy foods. Use this shopping list for ideas.
14. Check the nutrition facts before you go out to eat.
15. Ride your bike. Even a leisurely ride has benefits for your body and mind.
16. Work in the yard. Gardening and yard work is a great way to add activity to your day.
17. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.
18. Listen to an inspirational song.
19 . Measure your portions. It’s a simple way to learn how much you’re eating.
20. Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.
21. Slow down during meals. You’ll be less likely to overeat and more likely to enjoy your meal.
22. Play! What kids call play, we often call exercise. Play a sport, a game, or use the playground equipment to bring the fun back into fitness.
23. Learn something new. Sometimes simply taking a quiz or reading an article about nutrition, fitness, or health can change your mindset and get you back on track.
You CAN get back on track today. Even if you’re moving slowly, you’ll be moving in the right direction!
Keep on keeping on……making better choices for a healthier you!
Obey
Romans 7:15-23 (The Message Bible)
I can anticipate the response that is coming: "I know that all God's commands are spiritual, but I'm not. Isn't this also your experience?" Yes. I'm full of myself—after all, I've spent a long time in sin's prison. What I don't understand about myself is that I decide one way, but then I act another, doing things I absolutely despise. So if I can't be trusted to figure out what is best for myself and then do it, it becomes obvious that God's command is necessary. But I need something more! For if I know the law but still can't keep it, and if the power of sin within me keeps sabotaging my best intentions, I obviously need help! I realize that I don't have what it takes. I can will it, but I can't do it. I decide to do good, but I don't really do it; I decide not to do bad, but then I do it anyway. My decisions, such as they are, don't result in actions. Something has gone wrong deep within me and gets the better of me every time. It happens so regularly that it's predictable. The moment I decide to do good, sin is there to trip me up. I truly delight in God's commands, but it's pretty obvious that not all of me joins in that delight. Parts of me covertly rebel, and just when I least expect it, they take charge.
This passage written by the Apostle Paul seems like he is writing is just for dieters doesn't it?
Obeying God is a constant struggle, isn't it? Satan fights against all efforts to know God and follow Him. He moves so quietly, planting thoughts and desires in your mind that wiggle and squirm, insisting on your attention. Paul accurately described this is war being fought in our bodies. The only weapons we can use to fight this war are found in God's word. We cannot stand alone in these battles. We need the strength of God to help us stay constant. God's word, prayer, accountability with Christian friends, memorizing God's word and listening for God's still small voice and guidance are the ONLY weapons that will help us win this battle against Satan.
I can anticipate the response that is coming: "I know that all God's commands are spiritual, but I'm not. Isn't this also your experience?" Yes. I'm full of myself—after all, I've spent a long time in sin's prison. What I don't understand about myself is that I decide one way, but then I act another, doing things I absolutely despise. So if I can't be trusted to figure out what is best for myself and then do it, it becomes obvious that God's command is necessary. But I need something more! For if I know the law but still can't keep it, and if the power of sin within me keeps sabotaging my best intentions, I obviously need help! I realize that I don't have what it takes. I can will it, but I can't do it. I decide to do good, but I don't really do it; I decide not to do bad, but then I do it anyway. My decisions, such as they are, don't result in actions. Something has gone wrong deep within me and gets the better of me every time. It happens so regularly that it's predictable. The moment I decide to do good, sin is there to trip me up. I truly delight in God's commands, but it's pretty obvious that not all of me joins in that delight. Parts of me covertly rebel, and just when I least expect it, they take charge.
This passage written by the Apostle Paul seems like he is writing is just for dieters doesn't it?
Obeying God is a constant struggle, isn't it? Satan fights against all efforts to know God and follow Him. He moves so quietly, planting thoughts and desires in your mind that wiggle and squirm, insisting on your attention. Paul accurately described this is war being fought in our bodies. The only weapons we can use to fight this war are found in God's word. We cannot stand alone in these battles. We need the strength of God to help us stay constant. God's word, prayer, accountability with Christian friends, memorizing God's word and listening for God's still small voice and guidance are the ONLY weapons that will help us win this battle against Satan.
Friday, May 15, 2009
Step 59
Ruthie’s Step 59… When someone you love
This is for the one and we all have them, who just don’t know what to do with a dieter!
Sometimes when someone has decided to loose weight there will be people who just don’t understand. They understand what you need to succeed.
Whenever someone changes, a relationship can change. That can make it hard to know what the other person wants or needs in the way of support. Read step22.
But getting and staying on a dieter's good side isn’t hard. The best way to know whether you're doing the right thing is simple, just ask.
Everyone has different needs when they go on a life style change. Some people want you to stay on their case, others need the opposite -- and you won't know that unless you ask.
It's also important to realize that a dieter's needs can change as his or her weight loss plan progresses.
Many people need and want less input from others, so be sensitive.
With help from an article.
1. Be a cheerleader, not a coach. You want to encourage and cheer on the things they are doing right.
2. Become an active part of their program. Be active in their healthy change!
3. Help develop healthy incentives. Plan an activity that doesn't focus on food.
4. Show them you care about the person, not the diet. The key, is to let them know they can count on your caring, no matter what their size.
5. When they've had a bad day, listen but don't judge.
6. Be supportive. Let them know that you are there, and wanting to help.
7. Find non-food ways to celebrate the small goals along the way.
8. Encourage a healthy lifestyle, not just weight loss.
9. Learn about their weight loss program. Make an effort to learn as much about their plan as you can -- the kinds of foods they're eating, how the plan works, and what it involves, such as attending meetings or participating in online support groups. Respect the time they want to devote to these activities.
10. Be positive! This is the most important tip of all. When you're fighting a battle, nothing beats the feeling of knowing there's someone who believes in your ability to win.
My husband finally has come around. Sometimes I felt like I had to fight him for every pound I have lost. We were watching a video the other day and he finally realized I had a problem. He seen me 109 pounds ago. We talked for awhile about the things I couldn’t do before I lost the weight and the things that I had trouble doing like putting on my shoes. I told him about what I can do now.
The other day he looked at me and said I just didn’t realize you were that big. I guess because I am your husband. I am proud of you. I like the size you are now.
My hubby was very comfortable with a 300 pound woman. I just assure him that the real me is not changing. The inside me is the same, just the outside me is changing.
Keep on keeping on……making better choices for a healthier you!
This is for the one and we all have them, who just don’t know what to do with a dieter!
Sometimes when someone has decided to loose weight there will be people who just don’t understand. They understand what you need to succeed.
Whenever someone changes, a relationship can change. That can make it hard to know what the other person wants or needs in the way of support. Read step22.
But getting and staying on a dieter's good side isn’t hard. The best way to know whether you're doing the right thing is simple, just ask.
Everyone has different needs when they go on a life style change. Some people want you to stay on their case, others need the opposite -- and you won't know that unless you ask.
It's also important to realize that a dieter's needs can change as his or her weight loss plan progresses.
Many people need and want less input from others, so be sensitive.
With help from an article.
1. Be a cheerleader, not a coach. You want to encourage and cheer on the things they are doing right.
2. Become an active part of their program. Be active in their healthy change!
3. Help develop healthy incentives. Plan an activity that doesn't focus on food.
4. Show them you care about the person, not the diet. The key, is to let them know they can count on your caring, no matter what their size.
5. When they've had a bad day, listen but don't judge.
6. Be supportive. Let them know that you are there, and wanting to help.
7. Find non-food ways to celebrate the small goals along the way.
8. Encourage a healthy lifestyle, not just weight loss.
9. Learn about their weight loss program. Make an effort to learn as much about their plan as you can -- the kinds of foods they're eating, how the plan works, and what it involves, such as attending meetings or participating in online support groups. Respect the time they want to devote to these activities.
10. Be positive! This is the most important tip of all. When you're fighting a battle, nothing beats the feeling of knowing there's someone who believes in your ability to win.
My husband finally has come around. Sometimes I felt like I had to fight him for every pound I have lost. We were watching a video the other day and he finally realized I had a problem. He seen me 109 pounds ago. We talked for awhile about the things I couldn’t do before I lost the weight and the things that I had trouble doing like putting on my shoes. I told him about what I can do now.
The other day he looked at me and said I just didn’t realize you were that big. I guess because I am your husband. I am proud of you. I like the size you are now.
My hubby was very comfortable with a 300 pound woman. I just assure him that the real me is not changing. The inside me is the same, just the outside me is changing.
Keep on keeping on……making better choices for a healthier you!
Let Him help
Psalms 9:10 - Those who know your name will trust in you, for you, LORD, have never forsaken those who seek you.
God knows you by name, from before you were born. Do you know Him? Do you trust in Him? Do you feel He can help you with your diet? If you do know and trust in Him, this verse says He will not forsake you.
God knows you by name, from before you were born. Do you know Him? Do you trust in Him? Do you feel He can help you with your diet? If you do know and trust in Him, this verse says He will not forsake you.
Thursday, May 14, 2009
Let Him help!
Isaiah 41:13 - For I am the LORD, your God, who takes hold of your right hand and says to you, Do not fear; I will help you.
What is God telling you here? He is the LORD, YOUR GOD. He will take hold of your right hand and help you…. You do have to let Him though.
What is God telling you here? He is the LORD, YOUR GOD. He will take hold of your right hand and help you…. You do have to let Him though.
58
Ruthie’s step 58….. ABC of Weight Loss Part 8
EXcuses should be excised. Do you really want to lose weight and improve your health once and for all? Then stop making excuses and just do it! Sure, that's easier said than done. But you need to stop finding reasons why you can't start moving a healthier lifestyle, and start listing all the reasons why you should. Don't put it off until tomorrow. Start today, by doing something positive -- just one small thing -- toward your health and weight loss. Read steps 2, 12, 27, 45.
Yogurt used to be thought of as health food. Now it lines the grocery shelves in a variety of forms. It's portable, convenient, full of nutrients like calcium and protein, and it makes an excellent snack or mini-meal.. Low-fat yogurt is filling and nutritious, but keep in mind that it can be loaded with sugar. So read labels to make the best choice.
Zip in your step is what you'll get once you start eating more healthfully and getting regular exercise. Losing as little as 5% to 10% of your body weight can help you feel better and improve your health. Just think of the weight you'll lose as bricks in a backpack. Read step 44.
Keep on keeping on……making better choices for a healthier you!
EXcuses should be excised. Do you really want to lose weight and improve your health once and for all? Then stop making excuses and just do it! Sure, that's easier said than done. But you need to stop finding reasons why you can't start moving a healthier lifestyle, and start listing all the reasons why you should. Don't put it off until tomorrow. Start today, by doing something positive -- just one small thing -- toward your health and weight loss. Read steps 2, 12, 27, 45.
Yogurt used to be thought of as health food. Now it lines the grocery shelves in a variety of forms. It's portable, convenient, full of nutrients like calcium and protein, and it makes an excellent snack or mini-meal.. Low-fat yogurt is filling and nutritious, but keep in mind that it can be loaded with sugar. So read labels to make the best choice.
Zip in your step is what you'll get once you start eating more healthfully and getting regular exercise. Losing as little as 5% to 10% of your body weight can help you feel better and improve your health. Just think of the weight you'll lose as bricks in a backpack. Read step 44.
Keep on keeping on……making better choices for a healthier you!
Tuesday, May 12, 2009
Ruthie’s step 57….ABC of Weight Loss Part 7
Ruthie’s step 57….ABC of Weight Loss Part 7
Uncle Sam's latest dietary guidelines promise to make us happier, healthier and thinner. Tips from the government's recommendations (the 2005 Dietary Guidelines and My Pyramid) include:
• Eat plenty of fruits and vegetables.
• Eat more whole grains. At least half of your servings of grain foods should come from whole grains.
• Enjoy three servings of low-fat dairy each day (yogurt, milk, or cheese).
• Limit saturated and trans fats, sugar, and alcohol.
• Watch the sodium content of your diet. Eat less processed food to reduce sodium.
• Get plenty of exercise -- at least 30 minutes a day. Read steps 6, 7, 16, 18, 19.
Volumetrics is the art of eating foods high in volume, or high-water foods. Fruits, vegetables, and soups are all examples of high-volume foods that are super-nutritious, satisfying, and low in calories. Dieters should make sure their plans are full of these healthy foods so they can feel full while still losing weight.
Water is your body's preferred form of fluid. You need 6-8 glasses of water or fluids each day. Recent studies suggest that we should let thirst determine how much we drink each day. You can find that drinking water helps keep them from overeating. Read steps 4,14,35,50.
Keep on keeping on……making better choices for a healthier you!
Uncle Sam's latest dietary guidelines promise to make us happier, healthier and thinner. Tips from the government's recommendations (the 2005 Dietary Guidelines and My Pyramid) include:
• Eat plenty of fruits and vegetables.
• Eat more whole grains. At least half of your servings of grain foods should come from whole grains.
• Enjoy three servings of low-fat dairy each day (yogurt, milk, or cheese).
• Limit saturated and trans fats, sugar, and alcohol.
• Watch the sodium content of your diet. Eat less processed food to reduce sodium.
• Get plenty of exercise -- at least 30 minutes a day. Read steps 6, 7, 16, 18, 19.
Volumetrics is the art of eating foods high in volume, or high-water foods. Fruits, vegetables, and soups are all examples of high-volume foods that are super-nutritious, satisfying, and low in calories. Dieters should make sure their plans are full of these healthy foods so they can feel full while still losing weight.
Water is your body's preferred form of fluid. You need 6-8 glasses of water or fluids each day. Recent studies suggest that we should let thirst determine how much we drink each day. You can find that drinking water helps keep them from overeating. Read steps 4,14,35,50.
Keep on keeping on……making better choices for a healthier you!
Monday, May 11, 2009
Obey
Deuteronomy 30:11 - Now what I am commanding you today is not too difficult for you or beyond your reach. God is telling us, that what He is commanding we do is not hard for us; it isn't difficult for us to reach. The command He is speaking about is obeying Him. Ask God for guidance in what to eat!
Ruthie’s step 56….ABC of Weight Loss Part 6
Ruthie’s step 56….ABC of Weight Loss Part 6
Rely on friends, family, and/or an online community to help you in your weight loss efforts. Your motivation is at an all-time high when you start a weight loss program, but after a few weeks, it often starts to wane. Let your supporter’s help you get through the rough times. Read steps 2, 23.
Supplement your healthy eating plan with a once-daily multivitamin for nutritional insurance. Despite your best efforts, it can be hard to get all the nutrients you need every day. Taking a multivitamin will help fill in the gaps. Read step 21.
Track your eating patterns and physical activity every day. One of the tips of successful losers is the importance of journaling food intake and activity. Entering this information into your online journal or in a notebook is a motivator to help keep you working toward your goals. Read steps 3, 15, 17.
Keep on keeping on……making better choices for a healthier you!
Rely on friends, family, and/or an online community to help you in your weight loss efforts. Your motivation is at an all-time high when you start a weight loss program, but after a few weeks, it often starts to wane. Let your supporter’s help you get through the rough times. Read steps 2, 23.
Supplement your healthy eating plan with a once-daily multivitamin for nutritional insurance. Despite your best efforts, it can be hard to get all the nutrients you need every day. Taking a multivitamin will help fill in the gaps. Read step 21.
Track your eating patterns and physical activity every day. One of the tips of successful losers is the importance of journaling food intake and activity. Entering this information into your online journal or in a notebook is a motivator to help keep you working toward your goals. Read steps 3, 15, 17.
Keep on keeping on……making better choices for a healthier you!
Sunday, May 10, 2009
Ruthie’s step 55…. ABC of Weight Loss Part 5
Ruthie’s step 55…. ABC of Weight Loss Part 5
One more scoop, one more cookie, one more glass of wine -- "just one more" can add lots of extra calories. Controlling portions is a key to weight loss success. You do need to keep track of your portions. At home, use smaller plates and keep food at the stove instead of on the table at mealtime. When you go out to eat, order a soup and a salad instead of an entrée, or take home half your meal in a doggie bag. This is said often at Weight Watchers. Read steps 5, 11.
Protein is a key to weight control. Include a source of protein -- lean meats, low-fat dairy, beans, or nuts -- in all meals and snacks to help keep you feeling full for hours.
Quit those old habits that caused you to gain weight, and replace them with healthier ones. Simple changes -- like lightening your coffee with low-fat milk instead of cream, switching to light mayonnaise, avoiding fried foods -- can help create healthier eating patterns that will add to the long-term weight loss. Read steps 24, 26, 29.
Keep on keeping on……making better choices for a healthier you!
One more scoop, one more cookie, one more glass of wine -- "just one more" can add lots of extra calories. Controlling portions is a key to weight loss success. You do need to keep track of your portions. At home, use smaller plates and keep food at the stove instead of on the table at mealtime. When you go out to eat, order a soup and a salad instead of an entrée, or take home half your meal in a doggie bag. This is said often at Weight Watchers. Read steps 5, 11.
Protein is a key to weight control. Include a source of protein -- lean meats, low-fat dairy, beans, or nuts -- in all meals and snacks to help keep you feeling full for hours.
Quit those old habits that caused you to gain weight, and replace them with healthier ones. Simple changes -- like lightening your coffee with low-fat milk instead of cream, switching to light mayonnaise, avoiding fried foods -- can help create healthier eating patterns that will add to the long-term weight loss. Read steps 24, 26, 29.
Keep on keeping on……making better choices for a healthier you!
Saturday, May 9, 2009
54
Ruthie’s step 54….. ABC of Weight Loss Part 4
Just do it! Get into a routine that includes regular physical activity. Not only does exercise energize you, it burns calories, improves balance and coordination, and relieves stress. When you don't have time for a formal workout, try to squeeze in at least three 10-minute of physical activity. (Be sure to check with your doctor before starting any exercise routine.) Read steps 8, 32, 36.
Key to an effective exercise plan is variety. Try something new -- maybe Pilates, yoga, or water aerobics. Having fun and trying new things will keep you interested in your commitment to exercise. Another key: starting your day with activity is one of the best ways to make sure it does not get squeezed out of your schedule. Read step 49.
Low blood sugar is often the cause of between-meal cravings, especially for sweets. Eating meals and small snacks that contain lean protein and fiber every few hours helps keep blood sugar levels steady. When sweets cravings strike, try to satisfy them with naturally sweet foods such as fruit. Read steps 7, 14.
Keep on keeping on……making better choices for a healthier you!
Just do it! Get into a routine that includes regular physical activity. Not only does exercise energize you, it burns calories, improves balance and coordination, and relieves stress. When you don't have time for a formal workout, try to squeeze in at least three 10-minute of physical activity. (Be sure to check with your doctor before starting any exercise routine.) Read steps 8, 32, 36.
Key to an effective exercise plan is variety. Try something new -- maybe Pilates, yoga, or water aerobics. Having fun and trying new things will keep you interested in your commitment to exercise. Another key: starting your day with activity is one of the best ways to make sure it does not get squeezed out of your schedule. Read step 49.
Low blood sugar is often the cause of between-meal cravings, especially for sweets. Eating meals and small snacks that contain lean protein and fiber every few hours helps keep blood sugar levels steady. When sweets cravings strike, try to satisfy them with naturally sweet foods such as fruit. Read steps 7, 14.
Keep on keeping on……making better choices for a healthier you!
Friday, May 8, 2009
Step 53
Ruthie’s step 53…..ABC of Weight Loss Part 3
Gum chewing may be just what the dentist ordered. Chewing on a piece of sugarless gum can help cleanse the mouth of bacteria, satisfy a sweet tooth, and reduce the urge to eat. Keep a pack of sugarless gum handy. The next time you have the urge to reach into the cookie jar, try a piece of gum instead for a zero-calorie treat.
Heart-healthy foods should fill your pantry, refrigerator, and freezer. Choose foods that are low in saturated and trans fats. Enjoy plenty of naturally fat-free, low-sodium fruits and vegetables. Choose healthy fats such as canola, olive, and vegetable oils. Choose low- and non-fat dairy products, as well as the leanest cuts of meat (round and loin) and skinless poultry. Beans, nuts, and whole grains round out the list of heart-healthy foods. Read steps 7, 8, 19 26, 46.
Invest in a pedometer and track your steps each day. The goal is to walk at least 10,000 steps -- the equivalent of 5 miles -- daily and promote weight loss. Challenge yourself to increase your steps each day, even if you can't get up to 10,000. Every step counts; remember that your goal is simply to improve your fitness level. Read step 32.
Keep on keeping on……making better choices for a healthier you!
Gum chewing may be just what the dentist ordered. Chewing on a piece of sugarless gum can help cleanse the mouth of bacteria, satisfy a sweet tooth, and reduce the urge to eat. Keep a pack of sugarless gum handy. The next time you have the urge to reach into the cookie jar, try a piece of gum instead for a zero-calorie treat.
Heart-healthy foods should fill your pantry, refrigerator, and freezer. Choose foods that are low in saturated and trans fats. Enjoy plenty of naturally fat-free, low-sodium fruits and vegetables. Choose healthy fats such as canola, olive, and vegetable oils. Choose low- and non-fat dairy products, as well as the leanest cuts of meat (round and loin) and skinless poultry. Beans, nuts, and whole grains round out the list of heart-healthy foods. Read steps 7, 8, 19 26, 46.
Invest in a pedometer and track your steps each day. The goal is to walk at least 10,000 steps -- the equivalent of 5 miles -- daily and promote weight loss. Challenge yourself to increase your steps each day, even if you can't get up to 10,000. Every step counts; remember that your goal is simply to improve your fitness level. Read step 32.
Keep on keeping on……making better choices for a healthier you!
Pray
Ephesians 1:18-19 I pray also that the eyes of your heart may be enlightened in order that you may know the hope to which he has called you the riches of his glorious inheritance in the saints and his incomparably great power for us who believe. That power is like the working of his mighty strength.
In our discouragement we sometimes get stuck in tunnel vision. All we can see before us are all the things that are wrong in our lives. We know we don't have the power to change those things. They are simply out of our hands. I'm overweight I can't exercise I don't have time to exercise I can't afford to buy healthy food. I can't stay on a diet. I can't I can't I can't….. So we end up discouraged. Paul's prayer for the Ephesians has a message for us too. Pray that that the eyes of your heart will be opened to the inheritance you have as God's child. Remember how God has worked on your behalf in the past and that His power His great power is still available to you today. All you have to do is ask and believe.
In our discouragement we sometimes get stuck in tunnel vision. All we can see before us are all the things that are wrong in our lives. We know we don't have the power to change those things. They are simply out of our hands. I'm overweight I can't exercise I don't have time to exercise I can't afford to buy healthy food. I can't stay on a diet. I can't I can't I can't….. So we end up discouraged. Paul's prayer for the Ephesians has a message for us too. Pray that that the eyes of your heart will be opened to the inheritance you have as God's child. Remember how God has worked on your behalf in the past and that His power His great power is still available to you today. All you have to do is ask and believe.
Thursday, May 7, 2009
Step 52
Ruthie’s Step 52……ABC of Weight Loss Part 2
Diets don't work. There are hundreds of diets that will help you lose weight, but what good is losing weight if you gain it right back. Choose a nutritionally balanced plan like weight watchers. Read steps 1, 17.
Eating regular meals is essential. You should go no longer than 4 to 5 hours between meals. Your hunger can trigger a binge. Dieters have better control if they eat several mini-meals throughout the day. Read step 19.
Fiber is nature's weight loss aid. It comes in two forms, soluble (the gummy type found in oatmeal and beans) and insoluble (the type found in fruits, vegetables, and whole grains). Both are important to good health. Soluble fiber can help to lower cholesterol; insoluble contains indigestible fibers that add bulk to our diets. Both forms of fiber swell in the stomach and help to create a feeling of fullness. Most high-fiber foods are also high in water and low in calories. Read step 7.
Keep on keeping on……making better choices for a healthier you!
Diets don't work. There are hundreds of diets that will help you lose weight, but what good is losing weight if you gain it right back. Choose a nutritionally balanced plan like weight watchers. Read steps 1, 17.
Eating regular meals is essential. You should go no longer than 4 to 5 hours between meals. Your hunger can trigger a binge. Dieters have better control if they eat several mini-meals throughout the day. Read step 19.
Fiber is nature's weight loss aid. It comes in two forms, soluble (the gummy type found in oatmeal and beans) and insoluble (the type found in fruits, vegetables, and whole grains). Both are important to good health. Soluble fiber can help to lower cholesterol; insoluble contains indigestible fibers that add bulk to our diets. Both forms of fiber swell in the stomach and help to create a feeling of fullness. Most high-fiber foods are also high in water and low in calories. Read step 7.
Keep on keeping on……making better choices for a healthier you!
Watch
Matthew 26:41 - Watch and pray so that you will not fall into temptation. The spirit is willing, but the body is weak.
Now, that you have committed your diet to God. You need to watch `yourself' and pray `for help' because our spirit is willing to stay on our diets, but our flesh is weak and we let temptation over take us and win. Who give us temptation? Not God. James 1:13-14 says; When tempted, no one should say, "God is tempting me." For God cannot be tempted by evil, nor does God tempt anyone. But each one is tempted when by his own evil desire, is dragged away and enticed. And who are we enticed by? Satan….. James 4:7 tells us to submit yourselves to God. Resist the devil and he will flee from you.
Now, that you have committed your diet to God. You need to watch `yourself' and pray `for help' because our spirit is willing to stay on our diets, but our flesh is weak and we let temptation over take us and win. Who give us temptation? Not God. James 1:13-14 says; When tempted, no one should say, "God is tempting me." For God cannot be tempted by evil, nor does God tempt anyone. But each one is tempted when by his own evil desire, is dragged away and enticed. And who are we enticed by? Satan….. James 4:7 tells us to submit yourselves to God. Resist the devil and he will flee from you.
Wednesday, May 6, 2009
Temptation
(ME AT 305 POUNDS!)
1 Corinthians 10:13 – No temptation has seized you except what is common to man. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can stand up under it.
Think about this one; temptation…. Everyone has it; the verse says it is common to man. Knowing that God is faithful and will not let me be tempted beyond what I can bear…. Is encouraging. You may be thinking what is it I can bear? Right now for those of you who are signed up to this daily reading and myself we are called to bear our weight and losing our excess that we have accumulated. The verse also says; God will provide a way out when we are tempted. How many of you can think about a time when you were about to eat something you shouldn't have and you were either caught by a family member, the phone rang, you cut your finger with a knife or you might have dropped it on the floor and the dog snatched it up right away. Those and other things that might have occurred are ways of God providing a way for us around the temptation. Are we listening to God?
(in the picture,,, me after a loss of 109)
Ruthie’s Step 51… ABC of Weight Loss part 1
A is for attitude. A can-do attitude will help you get over the inevitable hurdles of weight loss. Anticipate slip-ups -- they happen, learn from them and get right back on track. You don't have to be perfect to lose weight and be healthy. Just keep your eye on the target and keep moving forward, one step at a time. Read steps, 3, 11, 12, 15.
B is for breakfast. It really is the most important meal of the day. Don't leave home without eating something nutritious to get your metabolism perking and give you energy for the day ahead. It can be a banana, low-fat yogurt, cereal, last night's leftovers, etc. A small meal that contains both fiber and protein can keep you feeling satisfied until lunchtime. Read steps 7, 19, 37.
C is for calories. They do count. Get into the habit of reading food labels to help you make healthy choices. And keep in mind that all the information listed there is based on the portion size the label specifies (which may not be the size of the portion you usually eat). Monitoring your portions and learning more about the calories in the foods you enjoy will help you meet your goals. Read steps 1, 5, 7, 18, 43.
Keep on keeping on……making better choices for a healthier you! http://groups.myspace.com/100poundsmoreorless
Tuesday, May 5, 2009
Ruthie's Step 50
Ruthie’s Step 50…. Another key to weight loss.
Keep Track of Your Weight and Eating
Many people argued that weighing yourself regularly can put too much emphasis on weight rather than fitness. I really disagree. I don’t think you should do it every day and become obsess with it but a scale is a good way to keep on track with your weight. Step 9.
People who have been successful in maintaining their weight use their scales as an early warning system. People who weigh themselves regularly will notice quickly if they have gained a few pounds and can then put in force some good eating habits to prevent from gaining more.
Checking your weight less often can mean that you might wake up one morning and discover that you gained 10 pounds. That can be pretty discouraging, and it might cause you to just give up.
Weighing is good just don’t go overboard. This is a major key to weight loss.
Keep on keeping on……making better choices for a healthier you!
Keep Track of Your Weight and Eating
Many people argued that weighing yourself regularly can put too much emphasis on weight rather than fitness. I really disagree. I don’t think you should do it every day and become obsess with it but a scale is a good way to keep on track with your weight. Step 9.
People who have been successful in maintaining their weight use their scales as an early warning system. People who weigh themselves regularly will notice quickly if they have gained a few pounds and can then put in force some good eating habits to prevent from gaining more.
Checking your weight less often can mean that you might wake up one morning and discover that you gained 10 pounds. That can be pretty discouraging, and it might cause you to just give up.
Weighing is good just don’t go overboard. This is a major key to weight loss.
Keep on keeping on……making better choices for a healthier you!
Discipline
Hebrews 12:11 - No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.
Dieting is certainly a discipline isn't it? It is also not pleasant; it is painful. But…. God is telling us that if we are diligent it will produce a harvest of righteousness and peace in our life, when we are trained by the discipline. Think of your diet as God's discipline for your life.
Dieting is certainly a discipline isn't it? It is also not pleasant; it is painful. But…. God is telling us that if we are diligent it will produce a harvest of righteousness and peace in our life, when we are trained by the discipline. Think of your diet as God's discipline for your life.
Sunday, May 3, 2009
Step 49
Ruthie’s Step 49... One of the keys to weight loss!
Regardless of your body type or genetics, all sorts of people are successfully losing weight and keeping it off. While it may take some hard work and dedication, you can to. I am doing it! 39 more to go!
Remember that a good diet probably isn't one that makes you outlaw certain types of food. Being too strict can make it hard to stick to a healthy eating plan. The problem for most people is not so much that they're eating the wrong things, but that they're eating too much. Moderation is important. Read steps 5, 19.
Exercise is the key to maintaining your weight loss. Read steps 8, 32, 36.
The most common methods of exercise is walking, which is easy to add into your day.
If you're just starting out, it's important to begin slowly. Starting too fast can cause pulled muscles and discouragement. Instead, gradually work up to a full hour.
Alternatively, you can increase your number of steps. Get a pedometer, or step counter, and record the number of steps you take in an average day. Then slowly increase them.
An hour or an hour and a half every day is a lot of time. But look at it this way: if you could lose weight and keep it off for the rest of your life with just an hour or so of exercise a day, would it be worth it? A lot of people say yes.
Keep on keeping on……making better choices for a healthier you!
Regardless of your body type or genetics, all sorts of people are successfully losing weight and keeping it off. While it may take some hard work and dedication, you can to. I am doing it! 39 more to go!
Remember that a good diet probably isn't one that makes you outlaw certain types of food. Being too strict can make it hard to stick to a healthy eating plan. The problem for most people is not so much that they're eating the wrong things, but that they're eating too much. Moderation is important. Read steps 5, 19.
Exercise is the key to maintaining your weight loss. Read steps 8, 32, 36.
The most common methods of exercise is walking, which is easy to add into your day.
If you're just starting out, it's important to begin slowly. Starting too fast can cause pulled muscles and discouragement. Instead, gradually work up to a full hour.
Alternatively, you can increase your number of steps. Get a pedometer, or step counter, and record the number of steps you take in an average day. Then slowly increase them.
An hour or an hour and a half every day is a lot of time. But look at it this way: if you could lose weight and keep it off for the rest of your life with just an hour or so of exercise a day, would it be worth it? A lot of people say yes.
Keep on keeping on……making better choices for a healthier you!
ABC'SOF WEIGHT LOSS
A…Authority
Submit your appetite to God's authority. Matthew 28:18
B…Body
Gain control over your body. Don't allow it to control you. 1 Corinthians 9:27
C…Condemnation
Satan condemns. God corrects. Learn the difference. Romans 8:1
D…Doer
Be a doer and not just a listener. Put into application what you learn. James 1:22
E…Excuses
Stop making excuses for why you are overweight, why you can't exercise, or why you can't control your eating. Romans 1:20-21
F…Flesh
When your flesh behaves like a spoiled child, there is only one thing to do.
Galatians 5:24
G…Goal
Your goal is Jesus Christ. Keep your eyes on Him. Philippians 3:14
H…Hunger
Not head hunger where you imagine you simply must have a donut, but develop instead a hunger of the heart that longs for the things of God. Matthew 5:6
I…Increase
Jesus must increase and you must decrease. John 3:27-30
J…Jesus
Jesus should be your focus, not a diet, nor exercise, nor weight loss. Hebrews 12:2
K…Knowledge
Knowledge will keep you from harm. Hosea 4:6
L…Life
The kind of life you live will be determined by the kind of choices you make. Deuteronomy 30:19
M…Master
Choose to have only one Master. You cannot serve both God and money
Luke 16:13
N…New
Creating a new person is Jesus' specialty. 2 Corinthians 5:17
O…Overcomer
Because Jesus is One, you can be one too! John 16:33
P…Perseverance
Persevere on your way to reaching your goals. Romans 5:3-4
Q…Quit
Quitting is out of the question! 2 Corinthians 4:8-9,16
R…Race
You are in a race for your life. See it through to the finish line!
1 Corinthians 9:24-25
S…Stomach
Your stomach is temporary. Your spirit is eternal. 1 Corinthians 6:12-13
T…Taste
Learn how to spiritually taste and savor the Word of God. Psalm 34:8
U…Unity
Desire and experience the unity of group support. It is more difficult going the way alone. Psalm 133:1
V…Victory
Victory is one thing you want but can't find until you start looking in the right place. 1 Corinthians 15:57
W…Way
There are many ways to lose weight but only one way to keep it off.
John 14:6
X…Cross
The X is a symbol for the cross of Christ. Let The cross remind you from meal to meal of the price He paid for your freedom. 1 Corinthians 1:18
Y…Yoke
God releases the yoke of obesity and the rod of your oppressor Satan.
Isaiah 9:4
Z…Zeal
When it comes to eating right, exercise and sharing the Good News, be zealous! 2 Kings 10:15-16
Submit your appetite to God's authority. Matthew 28:18
B…Body
Gain control over your body. Don't allow it to control you. 1 Corinthians 9:27
C…Condemnation
Satan condemns. God corrects. Learn the difference. Romans 8:1
D…Doer
Be a doer and not just a listener. Put into application what you learn. James 1:22
E…Excuses
Stop making excuses for why you are overweight, why you can't exercise, or why you can't control your eating. Romans 1:20-21
F…Flesh
When your flesh behaves like a spoiled child, there is only one thing to do.
Galatians 5:24
G…Goal
Your goal is Jesus Christ. Keep your eyes on Him. Philippians 3:14
H…Hunger
Not head hunger where you imagine you simply must have a donut, but develop instead a hunger of the heart that longs for the things of God. Matthew 5:6
I…Increase
Jesus must increase and you must decrease. John 3:27-30
J…Jesus
Jesus should be your focus, not a diet, nor exercise, nor weight loss. Hebrews 12:2
K…Knowledge
Knowledge will keep you from harm. Hosea 4:6
L…Life
The kind of life you live will be determined by the kind of choices you make. Deuteronomy 30:19
M…Master
Choose to have only one Master. You cannot serve both God and money
Luke 16:13
N…New
Creating a new person is Jesus' specialty. 2 Corinthians 5:17
O…Overcomer
Because Jesus is One, you can be one too! John 16:33
P…Perseverance
Persevere on your way to reaching your goals. Romans 5:3-4
Q…Quit
Quitting is out of the question! 2 Corinthians 4:8-9,16
R…Race
You are in a race for your life. See it through to the finish line!
1 Corinthians 9:24-25
S…Stomach
Your stomach is temporary. Your spirit is eternal. 1 Corinthians 6:12-13
T…Taste
Learn how to spiritually taste and savor the Word of God. Psalm 34:8
U…Unity
Desire and experience the unity of group support. It is more difficult going the way alone. Psalm 133:1
V…Victory
Victory is one thing you want but can't find until you start looking in the right place. 1 Corinthians 15:57
W…Way
There are many ways to lose weight but only one way to keep it off.
John 14:6
X…Cross
The X is a symbol for the cross of Christ. Let The cross remind you from meal to meal of the price He paid for your freedom. 1 Corinthians 1:18
Y…Yoke
God releases the yoke of obesity and the rod of your oppressor Satan.
Isaiah 9:4
Z…Zeal
When it comes to eating right, exercise and sharing the Good News, be zealous! 2 Kings 10:15-16
Saturday, May 2, 2009
Step 48
Ruthie’s Step 48…the M word!
The Metabolism
With help from an article.
Your metabolism is the way your body burns up all of the calories from the food that you eat. It’s a complex process that includes all of the chemical reactions that take place in your body to keep your organs working and to keep you alive. Read step 13.
The speed at which your body burns up calories is called your metabolic rate. Your sex, height, weight, genetics, age, lifestyle, and body composition affect your metabolism. Your metabolism plays a significant role in weight management: The faster your metabolism, the more calories you'll burn, and the less likely that you'll be overweight.
1. Don't fall for "fat-burning foods."
Can certain foods such as celery and grapefruit help you lose weight? Celery is low in calories and has a good deal of fiber, but it doesn't speed up your metabolism Shames. As for rumors that grapefruit increases your body's ability to burn calories because of its acidity, there are no studies to substantiate that myth. In fact, if you were to eat the same number of grapefruits as any other fruit, such as peaches, or oranges, you may actually be more likely to gain weight from eating the grapefruit because it is larger.
2. Don't fast or skip meals.
The idea that fasting or skipping meals regularly is a great way to cleanse the system of impurities, speed metabolism, and encourage weight loss is just another myth. Your body needs a certain amount of calories and nutrients each day for normal function. Denying the body of these essential elements throws the system into survival mode, slowing metabolism and encouraging the storage of energy in the form of fat. You have to eat in order to lose weight. Four to six small meals a day is a good way to keep your metabolism humming. Read steps 5, 10, 26.
3. Spice foods up for taste.
Spicy foods don't really help you burn calories but they may help you enjoy healthy choices such as vegetables and chicken.
4. Drink water.
Lack of water can slow the metabolic rate just as lack of food can.Since water is the body's most important nutrient, the liver will turn its concentration to water retention instead of doing other duties such as burning fat. Read steps 4, 35, 42.
5. Tone up.
Becoming more active will stimulate your metabolism. Muscle is more metabolically active than fat, so replacing your fat stores with lean muscle allows you to maintain your weight much more easily. Read step 8.
6. Get moving.
Aerobic exercise will burn calories, at least 60 minutes of moderate activity every day. Combined activity counts walk, skip, jog, or dance. Activity in your home counts, too. Garden, clean closets, or clean your house. You'll burn the most calories, however, with sustained activity that gets your heart rate up. Read step 32.
7. Watch those calories.
As you get older, your metabolism will slow down -- approximately 5% a decade. A slower metabolism is a natural part of aging.To maintain a stable weight, you must adjust your caloric intake and/or physical activity. If someone needs 1,500 calories a day to maintain his body weight at age 40, for example, he or she will need about 1425 calories a day at age 50 to maintain that weight, without changing anything else. Read steps 6, 10, 18, 36, 37, 38,40,43,46.
Keep on keeping on……making better choices for a healthier you!
The Metabolism
With help from an article.
Your metabolism is the way your body burns up all of the calories from the food that you eat. It’s a complex process that includes all of the chemical reactions that take place in your body to keep your organs working and to keep you alive. Read step 13.
The speed at which your body burns up calories is called your metabolic rate. Your sex, height, weight, genetics, age, lifestyle, and body composition affect your metabolism. Your metabolism plays a significant role in weight management: The faster your metabolism, the more calories you'll burn, and the less likely that you'll be overweight.
1. Don't fall for "fat-burning foods."
Can certain foods such as celery and grapefruit help you lose weight? Celery is low in calories and has a good deal of fiber, but it doesn't speed up your metabolism Shames. As for rumors that grapefruit increases your body's ability to burn calories because of its acidity, there are no studies to substantiate that myth. In fact, if you were to eat the same number of grapefruits as any other fruit, such as peaches, or oranges, you may actually be more likely to gain weight from eating the grapefruit because it is larger.
2. Don't fast or skip meals.
The idea that fasting or skipping meals regularly is a great way to cleanse the system of impurities, speed metabolism, and encourage weight loss is just another myth. Your body needs a certain amount of calories and nutrients each day for normal function. Denying the body of these essential elements throws the system into survival mode, slowing metabolism and encouraging the storage of energy in the form of fat. You have to eat in order to lose weight. Four to six small meals a day is a good way to keep your metabolism humming. Read steps 5, 10, 26.
3. Spice foods up for taste.
Spicy foods don't really help you burn calories but they may help you enjoy healthy choices such as vegetables and chicken.
4. Drink water.
Lack of water can slow the metabolic rate just as lack of food can.Since water is the body's most important nutrient, the liver will turn its concentration to water retention instead of doing other duties such as burning fat. Read steps 4, 35, 42.
5. Tone up.
Becoming more active will stimulate your metabolism. Muscle is more metabolically active than fat, so replacing your fat stores with lean muscle allows you to maintain your weight much more easily. Read step 8.
6. Get moving.
Aerobic exercise will burn calories, at least 60 minutes of moderate activity every day. Combined activity counts walk, skip, jog, or dance. Activity in your home counts, too. Garden, clean closets, or clean your house. You'll burn the most calories, however, with sustained activity that gets your heart rate up. Read step 32.
7. Watch those calories.
As you get older, your metabolism will slow down -- approximately 5% a decade. A slower metabolism is a natural part of aging.To maintain a stable weight, you must adjust your caloric intake and/or physical activity. If someone needs 1,500 calories a day to maintain his body weight at age 40, for example, he or she will need about 1425 calories a day at age 50 to maintain that weight, without changing anything else. Read steps 6, 10, 18, 36, 37, 38,40,43,46.
Keep on keeping on……making better choices for a healthier you!
Friday, May 1, 2009
Ruthie’s Step 47 …….Easy Ways to Get Healthy
Ruthie’s Step 47 …….Easy Ways to Get Healthy
With help from an article.
1. Drink a glass of water. Water is an essential nutrient for life.
2. Go for a walk. There’s nothing like a nice, brisk walk to relieve stress, give you a boost of energy and get the brain cells working again!
3. Call a friend. Do you have a friend who you know is going through some tough times? Why not zip off a quick note or give her a call and offer encouragement to her. She won’t be the only one who feels better!
4. Journal. Keeping a diary or journal has been shown to be a stress reliever. Take a moment to write down a problem you’ve been encountering and get ready to resolve it!
5. Soak your feet. Your feet literally carry you throughout your day. Do something kind for them. Kick your shoes off and give them a good rub down. If you can, take a few minutes to soak them. Cover the bottom of a basin with marbles; fill the basin with warm water and sprinkle in some Epsom salts and a few drops of your favorite essential oil. While soaking, glide your feet over the marbles for a mini-massage. After you’ve soaked your feet, slather on a rich re-hydrating cream.
6. Send a thank you note. Has someone done something nice for you and you have yet to really thank her? No time like the present! Send a nice thank you note now!
7. Eat a snack. If you find your energy waning between meals, eat a small, healthy snack to boost your brain back into action. Combining a whole grain, fruit, or vegetable with a protein: nuts, nut butters, low-fat dairy products, seeds, lean meats, fish, or poultry will give you a sustained energy boost to get you to your next meal.
8. Chew a stick of sugar-free gum. There’s nothing like a clean, fresh mouth to make you feel refreshed all over. But when you can’t get to your toothbrush and floss, chew on a piece of sugar-free gum instead to give your mouth and body an invigorating zing.
9. Organize your space. Whether it’s at the office or at home, clutter can make you feel sick – literally. Get rid of what you don’t need and organize what’s left. Take a few minutes right now to clean up your space.
10. Take "five." Allowing your body to run on a constant adrenaline rush, which happens when you’re in continual stressed-out mode, wreaks havoc on the body. Take several breaks throughout your day to simply breathe, pray, or whatever it takes to bring your body down to neutral.
Keep on keeping on……making better choices for a healthier you!
With help from an article.
1. Drink a glass of water. Water is an essential nutrient for life.
2. Go for a walk. There’s nothing like a nice, brisk walk to relieve stress, give you a boost of energy and get the brain cells working again!
3. Call a friend. Do you have a friend who you know is going through some tough times? Why not zip off a quick note or give her a call and offer encouragement to her. She won’t be the only one who feels better!
4. Journal. Keeping a diary or journal has been shown to be a stress reliever. Take a moment to write down a problem you’ve been encountering and get ready to resolve it!
5. Soak your feet. Your feet literally carry you throughout your day. Do something kind for them. Kick your shoes off and give them a good rub down. If you can, take a few minutes to soak them. Cover the bottom of a basin with marbles; fill the basin with warm water and sprinkle in some Epsom salts and a few drops of your favorite essential oil. While soaking, glide your feet over the marbles for a mini-massage. After you’ve soaked your feet, slather on a rich re-hydrating cream.
6. Send a thank you note. Has someone done something nice for you and you have yet to really thank her? No time like the present! Send a nice thank you note now!
7. Eat a snack. If you find your energy waning between meals, eat a small, healthy snack to boost your brain back into action. Combining a whole grain, fruit, or vegetable with a protein: nuts, nut butters, low-fat dairy products, seeds, lean meats, fish, or poultry will give you a sustained energy boost to get you to your next meal.
8. Chew a stick of sugar-free gum. There’s nothing like a clean, fresh mouth to make you feel refreshed all over. But when you can’t get to your toothbrush and floss, chew on a piece of sugar-free gum instead to give your mouth and body an invigorating zing.
9. Organize your space. Whether it’s at the office or at home, clutter can make you feel sick – literally. Get rid of what you don’t need and organize what’s left. Take a few minutes right now to clean up your space.
10. Take "five." Allowing your body to run on a constant adrenaline rush, which happens when you’re in continual stressed-out mode, wreaks havoc on the body. Take several breaks throughout your day to simply breathe, pray, or whatever it takes to bring your body down to neutral.
Keep on keeping on……making better choices for a healthier you!
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