Category Archives: decision-making

Simple changes promote healthy living

(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!

 

 

 

 

 

 

 

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Filed under Bible study, calorie reduction, Christian weight loss programs, decision-making, decisions, empowerment, fellowship with God, First Place 4 Health, freedom, God's purposes, healthy eating, healthy weight loss, making changes, physical fitness, prayer, right perspective, struggles, victory, Wisdom

USDA’s My Plate compared to Harvard’s Healthy Eating Plate

Note from Slimvictory: I found the following article from Harvard Medical School (www.health.harvard.edu), comparing their “Healthy Eating Plate” to the growing-in-popularity “MyPlate” found at www.choosemyplate.gov. It’s interesting to see how two well-respected authorities can come to different conclusions on basic nutrition guidelines (although they do have areas of agreement).

If I HAD to choose between the two, I’d pick the Harvard version; it gives more info, and  I like their idea of adding a bottle of heart-healthy oil to the dinner table. But I wouldn’t replace the glass of low-fat milk with tea or coffee, as the protein-punch the cow-juice packs can provide extra satiety. Also, since the USDA is trying to educate parents about preparing healthy meals for the entire family, a low-fat dairy item would be a better choice than caffeine-laced beverages included in Harvard’s choices (of course, water’s always good).  And a middle-of-the road option between the Harvard plate’s use of oils without restricting serving sizes, and the USDA plate, which ignores vital oils altogether would be beneficial.

Of course, a simple one-page plate diagram (meant to be a quick guide for making healthy choices) can’t take the place of detailed nutritional data (like serving size guides, how some “vegetables” should be considered as a grain or a protein source, choosing a variety of colors, and such). But by spending time on both these sites, savvy consumers can find more information to help them make informed choices.

What are some of your go-to sources for advice on healthy eating?

And now, here’s the Harvard article intro and link:

Back in June, federal authorities unveiled MyPlate, an icon designed to help Americans follow healthy eating patterns. Its a nice, colorful image that was a welcome successor to the misguided MyPyramid. But it doesnt offer much in the way of useful information.

via Harvard to USDA: Check out the Healthy Eating Plate.

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Filed under decision-making, food, healthy weight loss, making changes, meal preparation, Uncategorized

Choosing your calories wisely

It’s not as necessary to eat less to lose weight as it is to eat better. Consider the decadent and delicious treats available at your local Krispy Kreme shop,  and a healthier meal option.

Suppose you are planning tomorrow’s breakfast. Let’s say you want to have a meal of about 350 calories. Here are two choices:  the first option – one Krispy Kreme Chocolate Iced Custard Filled donut and a half cup of skim milk; option two –  a scrambled egg, slice of whole-wheat toast with a light coating of margarine-type spread and your favorite jelly, a small piece of fruit and a cup of skim milk.

Option one would satisfy your sweet tooth as it sends your blood-sugar level skyrocketing, only to plummet soon after, possibly leaving you fuzzy-headed, cranky, and craving another fix in about an hour. Option two gives you a tasty, healthy, and filling meal with offerings from all the food groups, providing sustainable energy and keeping you satisfied for most or all of the morning.

I consider my daily calorie-quota as a bank of sorts, with the foods I eat as “purchases”. I can “spend” my calories in ways  that’ll nourish me throughout the day, or I can dole them out carelessly, and find, before bedtime, I’ve run out and am hungry. In that case, I’ll have to face the music: try to sleep with a growling tummy, or eat more calories than I wanted to.

This is just one comparison. Favorite fast-food restaurant meals can easily pack 1,000 calories or more, and often the fat and sodium content are through the roof!  We can definitely benefit by reading the nutritional info of our favorite less-than-healthy foods, and consider better trade-offs. For me, it’s a fun challenge to see how much bang I can get for my calorie buck, and to feed my body with fuel that’s good for it as well!

If you’d like to receive articles from Slimvictory when they post, you can sign up on my home page. Comments are welcome and appreciated! 

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First Place 4 Health – for the four-sided person we are

This Saturday, I’m planning to participate (with three others from our community) in a statewide First Place 4 Health  leadership training seminar. This incredibly-successful program (www.firstplace4health.com ) focuses on the four components of a person’s life: physical, emotional, mental and spiritual.

The program materials  assume that those who consider taking part in the 12-week group sessions accept (or are open to) the fact that they are the creation of a loving God. With this knowledge, they can run the gamut from being passionate to just a bit curious about discovering how that truth plays out in their lives, and how to apply it to their weight-loss journey.

Make no mistake – First Place 4 Health (FP4H) is not just a Bible study. The nutrition plans are well-researched, thorough, sound and widely accepted as a healthy way to eat that one can live with the rest of his/her life. A member’s kit contains resources covering scores of topics (from time management to developing a healthy self-image to making wise choices with meal planning), DVDs (including one about emotional eating), and a hardback book chronicling FP4H from its beginning in 1981 to the present, and sharing numerous success stories of men and women. And another vital part of the program is the encouragement and support members receive from being part of a like-minded group.

Back to the four-sided person: the FP4H premise of looking at these four components recognizes that weight-loss success isn’t just about controlling the appetite. There is often emotional baggage one must deal with before habits can be permanently overcome and changed. Some may just not have the nutritional know-how to make wise choices. And others may come to realize a spiritual void in their lives, and journey toward wholeness in that area.

It’s easy to prioritize the physical aspects of weight management, but countless individuals have seen lasting success by focusing on the whole person. I hope you will consider the FP4H program in your healthy lifestyle quest!

 A note from Slimvictory:  If you’d like to receive my articles as they post, you can sign up on my home page. Your comments and questions are welcome and appreciated!

 

 

 

 

 

 

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Filed under Bible study, Christian weight loss programs, decision-making, faith, First Place 4 Health, healthy weight loss, Jesus, making changes, priorities

Resources for healthful eating

This tiny book contains a wealth of helpful hints for weight control.

 As I’ve journeyed through the struggles of weight loss and am hanging tenaciously to maintenance, I’ve picked up some of my favorite reads to peruse again for support and encouragement.

Found in a local thrift story, “Dieting in Real Life: 101 Tips and Inspiration for a Healthier You”, by Ellen Sanna, quickly came one of my prime resources. I kept it by my bed, so I could read one or two of the author’s 101 tips daily. The book, about the size of my hand, contains much wisdom and knowledge (both spiritual and secular) condensed into quick-to-read topics. It is divided into five sections: Changing our attitudes, Changing our eating habits, Curbing our desires, Spending more calories, Dieting and our emotions.

Related quotes add emphasis and clarity, and data from pertinent studies and accepted nutritional data help readers make appropriate lifestyle modifications. She introduces each tip with a sentence overview, and then adds a paragraph or two of details. Here are a few of her intros:

  • “Keep your hunger from becoming overwhelming by eating small meals and snacks evenly distributed throughout the day.”
  • “Stop focusing only on your weight; focus on the rest of what life has to offer.”
  • “See your body as a valuable tool God has entrusted to you.”
  • “Only eat when you’re hungry, and stop eating when you’re full.”
  • “Don’t cut breakfast.”
  • “Keep a journal of what you eat.”
  • “Pray before you eat.”
  • “Don’t clean your plate.”
  • “The next time you are tempted to binge, imagine that someone you respect is watching you.”
  • Exercise when you get the urge to eat.”
  • “Don’t waste time feeling guilty.”

If you are interested in purchasing this book, which was written in 2003, you’ll probably have to check some place like eBay or Amazon. However, it’ll be well worth the effort to track down!

If you want to receives updates from Slimvictory, you can subscribe at the top of my page. Your comments are encouraged and appreciated!

 

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>"A Dream’s Direction"

>His plans for beginning a family had come crashing down on him. The woman he loved had delivered some devastating news – she was pregnant. As thoughts of what to do swirled in his anguished mind, he struggled to rest. Finally, sleep gave him some relief. As he dreamed, a startling revelation brought by a heavenly messenger altered his decision and propelled him into an incredible journey.

Then Joseph her husband, being a just man, and not wanting to make her a public example, was minded to put her away secretly. But while he thought about these things, behold, an angel of the Lord appeared to him in a dream, saying, “Joseph, son of David, do not be afraid to take to you Mary your wife, for that which is conceived in her is of the Holy Spirit. And she will bring forth a Son, and you shall call His name JESUS, for He will save His people from their sins”… Then Joseph, being aroused from sleep, did as the angel of the Lord commanded him and took to him his wife, and did not know her till she had brought forth her firstborn Son. And he called His name JESUS (Matt. 1:19-21, 24-25 NKJV).

Can you imagine an angel of the Lord appearing to you with a message while you slept? When you awoke, would you have the courage to act on such? Would you second-guess your decision? After all, it was a dream.

Joseph was called “a just man”. Other translations use the word “righteous”. He walked with God, and was the very one the Lord had prepared to fulfill His promise made to Abraham 42 generations before (Matthew 1:17). Joseph knew the Scriptures, and was confident enough in God’s leading to step out in faith, shouldering the biggest responsibility of his life.

Do you have a “dream” God has placed in your heart? No, not one that happened while you slept, but one the Lord has been impressing on your very soul. Is a nagging dissatisfaction about your current Christian service causing you to dig deeper into the Word, pray more earnestly, and seek godly counsel, perhaps for a major shift in your life’s focus?

Joseph carefully – and surely, prayerfully – considered a course of action. And his first decision would have made perfect sense to his friends and family. But not to God. Joseph chose God’s way, and had the privilege of helping mold the young, tender years of our Lord Jesus. No greater challenge and adventure could be given to any man.

Will you follow Joseph’s example, as he “did as the angel of the Lord commanded him”? What challenging and thrilling adventure has God planned and presented for you to say “yes” to?

Best wishes from lefthandrightbrain:)

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