(Slipping a dollar bill into my exercise jar each time I work up a sweat provides impetus to regular workouts. When the jar is full, I decide on and purchase something new for my healthy lifestyle journey!)
Making changes is often hard, but sometimes some simple changes we implement can have a profound effect on our well-being. In our First Place 4 Health meeting recently, I encouraged participants to think of three such changes they’d make during this twelve-week session. As they shared, I jotted them down on the board and later compiled the list. Here’s what we came up with:
· Keep a food journal/diary
· Eat on time
· Remove junk food
· Consume more fruits and veggies
· Get plenty of rest
· Prepare food ahead
· Eat less processed food
· Engage in regular exercise
· Drink more water
· Eat out less
· Spend more time in prayer and Bible study
· Remove (or lessen) stressors
· Make a menu
· Avoid buffets/fried foods
· No late-night eating
· Stay in touch with a friend/accountability partner
Weight loss is never a matter of the stomach only; in First Place, we realize we’re made up of physical, mental, emotional and spiritual components, and each has a bearing on our wellness journey. Seeking balance under the lordship of Jesus Christ can provide real and lasting victory!
As I looked over this list, I noticed these four life entities are addressed. I think I’ll print these reminders out and place them on my refrigerator!
Sodium intake is always something I struggle with, so thought I’d share this article with you. See my comment on his post for my own thoughts.
Originally posted on L-Jay Health:
I recently read in article on USA Today website regarding salt and figured I would post some comments about the article. Salt is not only table salt but it is Sodium found in almost every food especially frozen foods, chips and fast foods. Very important that you look on the nutrition label and keep track of the sodium amount. Sodium increases water retention in the body so you weight more, increases blood pressure levels, may lead to kidney failure and clogs the blood arteries.
Most recently, a study published in the journal Stroke made headlines confirming a direct link between sodium intake and increased stroke risk. The Institute of Medicine estimates that 100,000 deaths a year could be prevented with population-wide sodium reductions. And while the U.S. Dietary Guideline’s sodium cap is 2,300 milligrams, the American Heart Association has lowered its recommendation to no more than 1,500 milligrams a day. That’s less than one teaspoon of salt. But most of us are getting at least double that — a whopping average of over 3,400 mg. daily.
Thrift stores have proved a treasure-trove of resources for books to add to my “fitness library”. Averaging around a tenth of what these tomes would cost new, I’ve come across some great reads. If memory serves me right, Mark Twain said, “I am a part of all that I have met”, and this holds true for my gleaning info from these well-written books.
From some sources, perhaps just a few thoughts might be what I’ve imprinted on my mind, while others have dozens of dog-eared pages I peruse from time-to-time. The First Place 4 Health materials, Thoroughly Fit, Bod 4 God, Never Say Diet, and Winning the Food Fight are written from a Christian perspective, and the others are secular reads.
All these (please see my updated “Resource Faves” at the top of my page) have an important place on my book shelf, as they’ve helped keep me focused on my weight-loss journey, which I’ve discovered has no end! Indeed, my healthy eating plan isn’t a diet… something I “get on” and plan to “get off” at some time when my scale hits the number I’m seeking. It’s a lifestyle I plan (and pray) to continue as long as I have the physical and mental abilities to do so.
Yes, these resources are “part of all that I have met”, and I’m thankful that they’ve found their way into my possession! Since this is my hundredth blog as Slimvictory, I thought this would be a good topic for this milestone!
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I’ve been working on a fixer-upper house. Patching walls and shopping for new fixtures isn’t exactly aerobic exercise (now, wielding a paint roller… maybe). But as my days and hours were spent on such tasks, my exercise routine went down the drain (wait, is that sink leaking?!?). As a few pounds crept back on, I realized that, although I was eating carefully most of the time, I wasn’t balancing the nutrition with the perspiration.
About two weeks ago, I determined to go back to baby steps and learn to “walk” again. After being up to an average of about 45 mins of aerobic exercise five days a week and smokin’ that, I found myself struggling to do 20 to 30 minutes three times a week. Strength training had disappeared totally, and what had been firming up was flabbing out:( My body had begun to CRAVE inactivity!
But just this week, I’ve been able to get some 30 minute, and a couple of 45-minute workouts in, and after just getting going, I’ve noticed my craves have changed again…my body now WANTS to move, and it feels SO good to be back!
So I encourage you, if you are enduring your exercise instead of enjoying it, perhaps your crave-change hasn’t kicked in yet. Assuming that you are sweating to some calorie-burning routine that YOU chose above other less-desirable options, just keep at it. Before long, I’ll bet you’ll crave breaking a sweat!
And I’ve found this works for food as well… by making good choices over less-healthy ones, and keeping it up for a couple of weeks, what we are consuming will begin to become what we desire to take in, and those junk-bars will lose their hold!
(This is my 99th blog…trying to decide what #100 will be!)
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