Day Twelve - Eat to Live

It has taken me awhile but I finally got on Phil and Amy's Online Community. Many of you have been on it for weeks and already joined in on the conference calls live, but I guess I am a little behind. I'm so thankful that the conference calls are archived because I can still go back and listen to what I missed. 


Tonight I listened to Phil's conversation with Krystal Gray, Certified Clinical Nutritionist and author of the book "Eat and Be Well."  The information Phil and Krystal shared made me once again see how far off I have been with my eating habits. I have much to learn and will be listening to this conversation more than once as I let it become a new mindset.


Some points that caught my attention:

• Our bodies need fuel and God gave food to feed our cells.
• When our cells need nutrients, it triggers our appetites  . . . if we don't give the cells the right kind of healthy foods, they will still need food, therefore our appetites are triggered again not long after we have eaten. That's why we can be hungry, eat a fast food hamburger and not long afterwards we are hungry again. Our cells didn't get the fuel they needed.
• We need to chew our food 10 to 20 times, each mouthful. While chewing, enzymes began to work and the digestive process starts. If our food isn't digested correctly, our bodies think they aren't getting enough food and may die, so they store up food as fat cells.
• We shouldn't drink anything 30 minutes before or 30 minutes after we eat. When we drink while eating, we dilute the enzymes that begin the digestive process.This makes a lot of difference in not only the way we will feel, but the way we will digest our food.
• Our bodies should be a balance - acidic and alkaline. When we eat a lot of sugar, it makes our bodies acidic which in turn makes our bodies think it's dying therefore it takes alkaline from our bones.This causes osteoporosis and joint pain. 

As you can see, there was a wealth of information and so much to think about from this conversation. If you haven't gone online and listened to this conference call, I would encourage you to do so. As we said from the beginning of this challenge, we want to make a lifestyle change. To do this we are going to have to change the way we think, the way we eat, and how we eat. 

Still up for the challenge? I sure am. I'm not where I want to be, but I'm certainly not where I was either.


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Day Eleven - Sunday Reflections

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As I think back over this past week, I see how important it is to have others on this journey with me. I have those who give me tips and suggestions, those who help me stay strong when I'm feeling weak, and those who encourage me along the way.

Our devotion for today is about community. The Bible tells us "Let us not give up meeting together, as some are in the habit of doing, but let us encourage one another." (Hebrews 10:25).

In Rodney's Devotion Challenge he writes, "You need other people, whether you admit it or not. Meeting with others is important for spiritual health, but the key is finding a community that knows how to encourage and build one another up. Sarcasm, cynicism, pessimism are not healthy for spiritual communities. If you find yourself feeling at home with these communities, you need to change habits."

As we continue this challenge the last thing we need is sarcasm, cynicism, or pessimism. Take a look around you and see what kind of "community" you are in. It may be the difference in you finishing this challenge and feeling defeated and quit. We can ALWAYS make adjustments!

To start our week off, here are some comments and the challenge from the Thursday night meeting with Phil. Thanks to those who helped get this information to me since I was unable to attend.

• Drink, drink, drink water. Your metabolism can slow by 3% if you are dehydrated. Lack of water can cause your mind to be fuzzy and you can have a difficult time concentrating.
• Cayenne pepper supplement is great for cholesterol and triglycerides.
• Salt increases your fat cells and makes the ones you have bigger.
• Keep a journal. I'll help you from week to week to look back and see what you ate on the good weeks so you can do it again.
• Take responsibility for your weight and eating habits. You make the choices - no one else can do it for you.

Challenge:

• Make sure you are eating balanced meals and snacks - 45% carbs, 30% protein, and 35% good fats.
• Pay attention to the things you say about yourself and others. Be positive. Don't tell yourself that it's too hard or you can't do it. Encourage yourself and others.
• Write down your thoughts and feelings. Keep track this week of whether or not you are being positive.

Looking forward to a great week with my "community" as we do this together!

Day Ten - Regaining Control

Today Phil wrote about re-gaining control in other aspects of our lives besides our health. Funny he should bring this to our attention because this is exactly what I began to think about as I entered this Challenge. As I made plans to change my eating habits and to commit to exercising, I started thinking about other things I wanted to change or improve.

Phil writes "This challenge is about a whole lot more than weight." Some days I feel I've got all I can handle in the weight-loss area, but as I begin to see results and see what I can accomplish when I put my mind to it, I want to make other changes too.

What are some areas in your life where you need to make changes? It may be you need to make:

• additions
• deletions
• a tweek here or there
• or a full over-haul

Whatever God has placed on your heart, He will give you the will power and the strength to accomplish it.

"I have strength for all things in Christ Who empowers me [I am ready for anything and equal to anything through Him Who infuses inner strength into me; I am self-sufficient in Christ's sufficiency]. (Phil 4:13 Amplified Bible).


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Day Nine - The 3 G's

This morning in our rowing class, some members began talking about different TV shows that I haven't had time to watch. As I sat there thinking, and rowing, I realized I'll probably not be able to watch some of the shows for awhile due to my busy schedule. Then it hit me . . . to get physically fit, I am going to have to give up some things. Then came the 3 G's:


Goals: At the start of the challenge Amy and Phil talked to us about dreams and goals. They asked us to dust off our dreams, dream again, and set goals. My goals are not only to see a change in the scales - decreasing numbers please - but to get off some medications, walk up the MANY flights of stairs for five days at an upcoming Writer's Conference without doubling over, and to row one MILLION meters this year.


Give Up: I know, I could have gone all day without talking about this. We need to give up some things to reach our goals or they may not be reached. I've already given up sleep in the mornings to exercise, daily sweet tea, sodas, salt, other foods that I would eat (and drink) without ever having a second thought, as well as TV time in the evenings. (These blogs just don't happen.) I'm also giving up close parking places, seconds on my favorite dishes, and my weekly pizza (I think I've already shared that I LOVE pizza!)


Gain: Here's the good part. Don't let the word fool you . . . this is not gaining as in weight-gain, but much more. A better lifestyle, more energy, healthier skin, better digestive systems, better sleep habits, happier dispositions, new activities, new friends wherever you exercise, and a new lease on life!


Think about your 3 G's today - your goals, what you need to give up and most importantly, what you're going to gain. Be encouraged and remember, we are working toward a lifestyle change. As we go into the weekend, keep in mind part of our challenge - to make sure we are eating balanced meals and snacks 45% carbs, 30% protein, and 35% good fats. And don't forget the water . . .drink, drink, and drink some more!


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Day Eight - Need vs Want

While making room for all the delicious dishes over the holidays, I tucked my husband's favorite golf thermos away in a special place to make more room on my counter. The problem is, my places are so special I usually can't remember where they are. (I'll have to blog on food to improve memory another day!

Since today is my husband's birthday, I stopped by T. J. Maxx, where I think he bought it, to see if I could find another one. No thermos, however I did see a lot of things I wanted to buy. I walked every aisle checking out all the fun things I would like to have. Things I wanted, but didn't need. This made me think of the grocery store. Yes, that's what happens when you are on a 90 Day Fitness Challenge . . . everything you do makes you think of HEALTH and FITNESS.

What came to mind was all the times I've walked down every aisle of the grocery store checking out all the fun things I'd like to have. Things I wanted, but didn't need.  I left T. J. Maxx empty handed realizing I'd won against the temptation to spend money on items  I didn't need. (Well, I do need to find a thermos for my husband soon!) My exit from the grocery store should be the same. I should only have items I NEED, not things I want. In this case, our wants will hurt us if it's unhealthy food.

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NEED vs WANT. It's a never ending struggle, but one that will become easier the longer we are on our journey towards better health and fitness. Each day we must resist the temptation to eat foods that aren't good for us just because we want them. The best foods are the ones that our bodies need. Remember, we should eat to live NOT live to eat.

Day Seven - Getting Re-focused

I need to get re-focused today. Have you ever have one of those days where nothing goes right? Well, today was my day. So if you will allow me, I am going to pull out some quotes from Phil and Amy to help me. If you don't need them today, maybe you will another day.

• "Rest helps your body to recover so you can deal with the stresses of life." (On my way to bed as soon as I post this blog. Zzzzzzz's needed!)
• "Exercise produces chemicals in the brain that fight depression and help to ease anxiety." (I will be up bright and early in the morning to row and produce these needed chemicals.)
• "Guilt is a wasted emotion." (Enough said.)
• "Take the time and ask God what His purpose is for your life." (I think I know Lord, but will you remind me once again.)
• "Faith believes without a shadow of doubt that the dream in your heart will happen." (Increase my faith Lord. I refuse to give up!)

Looking forward to seeing all of you and our other 90 Day Fitness Challenge friends tomorrow night. There is no doubt in my mind that we will all feel energized and ready to go forward into another week after spending time with Phil and Amy.

See you tomorrow!

"Come to me, all you who are weary and burdened, 

and I will give you rest.” (Matthew 11:28)

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Day Six - What's Inside You?

Putting my feet on the floor with a throbbing headache after a sleepless night wasn't the best way to begin my day today. You've had them too, the days you just want to stay in bed. The thought was there this morning, but I couldn't give into it.

Fast forward 45 minutes . . . I am sitting on the rowing machine, trying to warm up when I hear someone else say "I'm fine once I get here and begin rowing." My feelings exactly.

What gets us up early in the morning to exercise or causes us to drive to the gym after work? What makes us turn on the DVD, pick up the weights, jump on our bike, or go for a run at home? This morning I spent time pondering this while on the rowing machine  (10 minute intervals allowed me time to ponder, so thanks Lowell). While rowing I had a major "ah-ha" moment -- I realized to get healthy by changing our diets and exercising, there are 3 things that have to be INSIDE us and 3 things that need to be AROUND us.

INSIDE US:

1. Desire - The desire to be different, be healthy, reach our goals, and achieve our dreams.
2. Dedication - We must be dedicated to making changes and dedicated to our choice of exercise.
3. Determination - Yes, we MUST be determined that nothing will keep us from reaching our goals and dreams.

AROUND US:

1. Accountability - There is no way I'm going to stay snuggie in my bed when I know my rowing coach is waiting on me! That's right, become accountable to someone, somehow.
2. Encouragement - We need to be encouraged. There is nothing that will help us stay on the right tract more than knowing someone cares and wants to see us succeed.
3. Rewards - Life is to be enjoyed, even while going through a fitness challenge. We need to let people reward us, reward ourselves, and make this fun. Remember this is a lifestyle change, not just something we are doing for 90 days then going back to our old ways.

Tomorrow is my day off from exercise, however when Thursday comes, I will once again head out the door early to exercise whether I feel like it or not. Why? You guessed it, I know first hand I have a desire, I'm dedicated, and most of all -- I'm DETERMINED!

Don't forget to click the Devotions Challenge Tab

for devotions written by Rodney Norvell, 

Pastor of Discipleship and Missions at First Baptist Church Mauldin.

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