Tag Archives: women

Food diary made easy!

My "breakfast" is to the left. Still have lots of choices for the day!

My “breakfast” is to the left. Still have lots of choices for the day!

 

 

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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

An Updated List of Healthy-Lifestyle and Weight-Loss Resources

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!

(If you’d like to receive my articles by e-mail as they post, sign up at the top of my page. Your comments are welcomed and appreciated.)

My favorite place to find “new” resources for my library!

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Filed under example, mindset, nutrition data, perspective

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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Filed under breakfast, calorie reduction, counting calories, decision-making, food, healthy eating, healthy weight loss, label-reading, meal preparation, mindset

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

Influencing the next generation

Much to my dismay, neither of my adult kids eat very healthfully. However, my seven-year-old granddaughter seems interested in my dietary habits. So last night, I sat at the table and made out a simple chart of the basic food groups, and how many servings one needs, accounting for variances for my adult status and her kid’s one.

Then, after she hit the hay, I stayed up late doing one on the computer, with lines for each group (ex: for the fruits, I said, two to three servings, and put three lines for writing down what we ate). I had shown her on my filled-out chicken-scratched version what I had eaten yesterday, and that I was short on fruit as I only ate two, and was also short on my grains, as I had one less than normal. Then I said, “I think I’ll have an apple!”, and I wrote that in.

When she gets home today, I’m going to have a list of all my foods I’ve eaten, and work with her to put them on the correct blanks. Then I’ll make sure (with her help, of course), to balance my “chart” at supper or for a planned bedtime snack. 
I think I’ll print off two more copies to let her have one to fill out, and maybe my daughter will join us (hehe)!

Just wondering…do you have success influencing family members? I’d love to hear your methods!

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Filed under balance, calorie reduction, children, creativity, example, healthy eating, meal preparation, Uncategorized

An inexpensive weight-loss “tool”

To lose weight, we have to eat less of unhealthy food choices and/or not eat too much of healthy ones. A no-brainer, right? But telling our brain (where overeating sometimes starts) that we’ve had enough, or that we really shouldn’t eat that sugary, fatty item that’s calling our name is often a tough battle.

However, I’ve discovered a helpful item that’s quite inexpensive; and you most-likely have one right at hand…in your bathroom. Ready to face the battle? Grab your toothbrush!

I’ve noticed that there’s something about brushing my pearly-whites that helps dissipate my desire to keep eating. Today, after lunch, I wanted a chocolate bar. I’d had plenty to eat, but the sweet sensation tug kept nagging me as I cleaned up the lunch dishes. But instead of salivating over it, I decided to instead “foam at the mouth” with a good dose of Colgate toothpaste. Followed that with a big glass of water, and the desire for something that wasn’t on my meal plan quickly vanished. Maybe it’s psychological, letting the mind and body know that the meal is done, but whatever the reason, the result kept me on track.

Do you have any special “tricks of the trade” to steer you toward making the right choices? I’d love to hear them!

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Filed under calorie reduction, healthy eating, healthy weight loss, making changes, Uncategorized