Sunday, January 17, 2010

Day 17 - Passion

Socrates Demonstrating Desire

Story of a young man who came to Socrates and asked him how he could gain wisdom. Socrates told the young man to come with him and they walked together into a near by lake. When the water had got to be about 4 feet deep, Socrates suddenly grabbed the young man and pushed his head under the water and held him there. The young man thought it was a joke at first and did not resist.

But as he was held under the water longer and longer, he became frantic and struggled desperately to get free but could not. He began to panic and try with all his might as his lungs burned to get air. Socrates then lifted him out of the water and said to him. When you desire wisdom with the same intensity that you had to breath then nothing will stop you from getting it

Spiritual: Pray for Passion -

Seek Passion! Passion for living a life for the GOD who gave you life. Passion for doing God's will, NOT your own but HIS. Passion in in everything you do. DO with with excitement, flavor, love..... with all of your being.

When you truly want something - YOU WILL HAVE IT - If you seek it with Passion.

MENTAL: Good reading is Bob Greene The Best life Diet - Interesting information and theory's towards eating and living healthy.

PHYSICAL: It's up to you to have the "passion" to physically be the best, eat the best.

MAKE time to take care of you. It's difficult for people to love someone who doesn't love themselves. This is not a-scriptural. You must love what the Lord gave you - He loves you. He made you beautiful! Love everything about yourself that GOD made. Even if you don't like your nose, legs.... feet, Appreciate that you have a NOSE, TWO legs and TWO FEET. Take what GOD gave you and love it by taking care of it! THE beauty lies within you!!!! THAT is what shines. CHANGE what you can, ACCEPT what you can't change and SMILE, SING and SHINE today.



15 minutes of each: Spiritual, Mental, Physical exercise today

8 glasses of 8 oz water with a Kiss of Lemon and a pinch of Cayenne pepper

Smile, laugh and hug someone


SALUTE! To your Health and Wellness

Saturday, January 16, 2010

Day 16 - Encouragement

Psalms 42
5 Why are you down in the dumps, dear soul?
Why are you crying the blues?
Fix my eyes on God—
soon I'll be praising again.
He puts a smile on my face.
He's my God.

6-8 When my soul is in the dumps, I rehearse
everything I know of you,

11 Why are you down in the dumps, dear soul?
Why are you crying the blues?
Fix my eyes on God—
soon I'll be praising again.
He puts a smile on my face.
He's my God.

Amazing! My eye's opened to "feelings" of doom and gloom... lots on my mind today. I SMILED, STRETCHED and SANG to chase it away but then.................

Feeding my body with a healthy breakfast, taking my vitamins (love EmergenC and Kyo Green) and then feeding my SOUL! Within 30 minutes! I "feel" GREAT!

Amazing! Transformation - but why not, It's how GOD intended. The church song, I come to the Garden ... and HE walks with me and he talks with me.
AHHH ohhhh I found .... Elvis singing this wonderful Church song! ... Goes to show that what we're taught as children is ALWAYS with us.

The song reminds me how GOD wants to spend time with us everyday! Why not. You always want to be with people you love. It's about going to the Garden. YES, Garden... the Garden where Adam and Eve ate....
Think about... it you grow it, pick it, then you can EAT IT! Stay away today from food that you can't pick and eat. (I S A I D try.... just make sure you choose these foods as your first choice. You still need proteins).

So, walk in the Garden with the LORD and "Cast all your cares upon him.... la la la " and eat in the Garden TODAY!

MENTAL: Did you find a book to read that will teach you something new?

PHYSICAL: Are you looking forward to stretching, moving and taking ACTION?
Try two 15 minutes today of exercise - one walking , one stretching.... whatever!

SALUTE!!!! To your health and Wellness

Friday, January 15, 2010

Day 15

And the LORD God formed man of the dust of the ground, and breathed into his nostrils the breath of life;
and man became a living soul.

Spiritual: Lord, may I praise you with every breath I take. Amen

Mental: Suggested Reading: Fabulous at 50 Redefining Midlife: Body, Mind, & Spirit by Janet Maccaro PhD, CNC

Physical: Deep breathing is one of the best ways to lower stress in the body.
This is because when you breathe deeply it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax. 1

Three Minutes to Stress Relief: A Deep Breathing Exercise

This exercise in breathing can be done for as little as three to five minutes at a time and is an effective way to halt escalating feelings of anger, tension, and frustration.
Here are the steps for the controlled breathing exercise:

  1. Sit upright in a comfortable position. Focus on your present state and existence (this is often termed being "mindful").
  2. Block out intrusive thoughts. You may close your eyes if you wish.
  3. Pay attention to your breathing. Inhale slowly through the nose, taking several seconds.
  4. Exhale through the mouth, trying to make the exhalation phase last twice as long as the inhalation.
  5. Continue this mindful breathing for 3-5 minutes.

You can either do the exercise quickly in stressful moments or, if you like, you can increase the practice to 15-20 minutes per day as a form of meditation. With regular practice, you can train your body to relax in stressful situations using this exercise.This exercise can also be effective in dealing with anxiety, panic attacks , stage fright, and fears (such as the fear of flying). Taking a restorative pause to focus on your breathing can also be a valuable anger management tool.

A common diaphragmatic breathing exercise is as follows:

  1. Sit or lie comfortably, with loose garments.
  2. Put one hand on your chest and one on your stomach.
  3. Slowly inhale through your nose or through pursed lips (to slow down the intake of breath).
  4. As you inhale, feel your stomach expand with your hand.
  5. Slowly exhale through pursed lips to regulate the release of air.
  6. Rest and repeat.

Another diaphragmatic breathing exercise for raising oxygen levels in the blood and the energy in the body is to take several negative breaths, immediately followed by an equal number of positive breaths. During negative breaths, you inhale, immediately exhale and then hold your breath for a short time. The emphasis is in keeping your lungs empty. Negative breaths reduce the oxygen in your blood. During positive breaths, you inhale, hold your breath, and then exhale. The emphasis is in keeping your lungs full. Positive breaths increase the oxygen in your blood.Though not always taught, continuing to breathe into the chest at the same time can provide an ever more "fulfilling" exercise. The goal is to have the entire torso move in & out when breathing, as if one is surrounded by an expanding and contracting inner tube.[7]

Copy and paste this link for a video on simple techniques - This is one you can do at work or home.

which face are you?




8 Glasses of water with a kiss of lemon


Hug someone

Pump it up!

. 1

Thursday, January 14, 2010



Studies haven proven that habits developed in 21 days. We are on day 14!

The habits we have been developing in the past 14 days are habits of "Health and Wellness". Habits that become a way of living. Habits are behaviors that take no thoughts. They are reflects and automatic.....
Our Journey is 21 days of making Choices that balance our Minds, Bodies and Souls. Choices that become "habit"..... Habits that bring Us into harmony with Life.
A Harmony is sweet, pleasant, joyful and peaceful to our being.

Welcome to the Last week of this journey.

Proverbs 4

Wisdom Is Supreme
4 he taught me and said,

"Lay hold of my words with all your heart;
keep my commands and you will live.

10 Listen, my son, accept what I say,

and the years of your life will be many.

11 I guide you in the way of wisdom
and lead you along straight paths.

12 When you walk, your steps will not be hampered;
when you run, you will not stumble.

20 My son, pay attention to what I say;

listen closely to my words.

21 Do not let them out of your sight,
keep them within your heart;

22 for they are life to those who find them
and health to a man's whole body.

23 Above all else, guard your heart,
for it is the wellspring of life.

Spiritual: Today I will make time (15 minutes feeding your spirit today!) to read God's Word and seek HIS wisdom.

QUESTION: "If not for God then Who?"

Mental: Read today about Healthy Foods and their benefits. ( 15 minutes feeding your mind today!)

Physical: I doubt you'll have to work at " 15 minutes feeding your body today". Yet, you have to "work" at M A K I N G time to feed your spirit and your mind! Yes, that's what this journey is about. Developing Habits that are life giving to the WHOLE YOU!
Spend as much time and effort during the day
thinking about what to feed
your Spirit and your Mind
as you do thinking about "what do I want to eat".
(yes, that's harsh and it's direct to ME TO).

an awareness of taking care of your
body, mind and spirit

DO this TODAY and every day.... look at food from a perspective of :
  • Is this a healthy choice? (Not fried, fatty or White)
  • Does this provide fuel for my body?
  • Will the benefit of this food be a benefit?
  • Is this a food that I N E E D?
Have this internal monologue !!!!! EVERY TIME you look or think or see food (ie magazines, TV commercials, grocery stores, menu's) EVERY TIME!

This Journey is one that make us re-think what we've been programed - develop a new mental program! Once our minds are re-programed our actions will automatically respond (habit) without a "fight".

Do you fight with yourself every time you look a menu? Do you fight with yourself during the day when the thought of exercise comes up? STOP the war inside yourself.

STOP THE INSANITY! as that crazy "diet" women Susan Powter use to scream...
See full size image

The war rages because there is enough "smart sense" that is crying out to you to "do the right thing", to "stop acting out of impulse and ...... dare I say lust? Lusting after rich, gooey, fattening, feed my emotion- food. Lusting after being L A Z Y, and calling it something else... like "I deserve to rest!".

1 Peter 2:11
Dearly beloved, I beseech you as strangers and pilgrims, abstain from fleshly lusts, which war against the soul;

Yes, heavy message today.... but we're in the final stretch!

So, pump it up!
From Prevention Magazine December 2009
Title: You already Walk regularly. SPEED IT UP.
Pick up your pace and you'll burn an average of 25% more calories - and target belly fat. .... those who did shorter, high-intensity workouts had a 20% drop in visceral (deep abdominal) fat after 3 months, while those who did longer workouts at a moderate pace had no change. Aim for 2 or 3 weekly speed sessions lasting about 30 minutes each. You should be walking at an intensity level in which you can speak only a few words at a time. If you're unable to maintain that effort for the entire workout, practice intervals, alternating short bursts of fast waling with slower segments.

Some easy ways to incorporate intervals: Speed up every other song on your MP3 player...Or use a sport watch and alternate 3- to 5 minute fast -paced bursts with equal length bouts at a moderate pace. Or Walk in as quickly as you can to the top of a hilly area and then down to recover.
(Please check with your Physician before starting any exercise program)

SALUTE! To your Health and Wellness

Re-read some of the prior postings - Keep in mind
the past 14 days of Posting suggestions.
For example ....suggestion of quoting God's word
when tempted to eat
something unhealthy! Only HE can satisfy!

Wednesday, January 13, 2010

Day 13

Mark 11:15,21 (King James Version)

15And they come to Jerusalem: and Jesus went into the temple, and began to cast out them that sold and bought in the temple, and overthrew the tables of the moneychangers, and the seats of them that sold doves;

..... 21Jesus answered and said unto them, Verily I say unto you, If ye have faith, and doubt not, ye shall not only do this which is done to the fig tree, but also if ye shall say unto this mountain, Be thou removed, and be thou cast into the sea; it shall be done

This Mornings Prayer:

Dear Lord, Bring to my mind that My BODY is the Temple of the Living God. May I use my mind and actions today to glorify you. Plant the seed with your word in my heart and mind that WITH FAITH, I can move a mountain (change my behaviors).


Now faith is being sure of what we hope for and certain of what we do not see.

As I work diligently each day on changing how I see food, how I use food, how I keep moving, exercising... May I KNOW, that I KNOW, that I KNOW.... the reward of taking care of your temple is Great! AMEN

15/15/15 today!!!! That is 15 minutes of exercise, 15 minutes of Talking with the Lord and worshiping HIM, by praying and reading His Word, and 15 minutes of reading and learning about HEALTH and Wellness.

Salute! To your Health and Wellness


Tuesday, January 12, 2010

Day 12

1 Peter 1:13 (New International Version)

Be Holy
13Therefore, prepare your minds for action; be self-controlled; set your hope fully on the grace to be given you when Jesus Christ is revealed.

This morning As I laid in Bed - I woke and immediately began to prepare my mind for the day. I FIXED a smile on my face and gave thanks to the Lord - Nothing specific. Just thank you Lord. Then sang a church song in my heart.

I thought about how when I went to church growing up that's what we did. We entered into the church and the first thing we heard was MUSIC. Sang to us and then We sang. It prepared our minds and hearts for the message.

It's getting more natural to walk into the kitchen and prepare breakfast that is for the Health of my body!

I do believe that everyone is an individual and needs to find what works for them. Of course, using the foundation and principles of "Nutrition". What our bodies require each day to function in perfect balance.

So, I'll share what has worked so far for me. Cream of Wheat (1/2 cup). I can control the amount of Brown Sugar I use. Yes, I use 1/2 water and 1/2 whole milk to prepare. A little vanilla, a sprinkle of CHIA seeds and Real Whip Cream ( 15 calories for a squirt! ) .

This is a breakfast contains vitamins, Iron (60%) , protien and fiber! Then a 1/2 glass of water with a Tablespoon of KYO green powder and EmergenC (like the one for joints).

Of course one or two cups of black coffee -

Then I'm pumped up for the day.

The thing is "LOOKING at FOOD FROM A HEALTHY Perspective!"
When a mom is preparing food for her 6-12 month old, it is with the thought of what the baby needs for nutrition! (hopefully). But, we began to wean away from this... think about how it evolves that you or your kids started eating "Fruit Loops" for breakfast... you know what I'm talking about.

Getting back to "Our Mind". Change how we think, look and feel about our food.
When you see the pastry shelves at Starbucks - SAY TO YOURSELF (careful not to say it out loud). That is "UN Healthy food" I don't need it, and I don't want it!"
It's made with fats! Sugars! White Flour! It's NOT WHAT I WANT OR NEED. Then
give it to God to reinforce and strengthen you to make the right choice. SPEAK his word :
“No! The Scriptures say, People do not live by bread alone,

but by every word that comes from the mouth of God. Matthew 4:4

Ok, Now

When you supply your body the needed nutrients and fuel - YOU WILL have the energy to "take to motion" (exercise, walk, run, jump, stretch, squat..)

Your mind will be clear and able to receive and give thoughts that are life giving!

SALUTE! To your Health and Wellness" 15/15/15

Malt-O-Meal® Hot Wheat Cereals contain iron - 60% of the Recommended Dietary Allowance (RDA) - and they're fortified with calcium, folic acid, and other B vitamins to keep your body healthy and strong.

Iron: Helps red blood cells carry oxygen for peak physical and mental performance
Calcium: Helps build strong bones
Folic Acid: A key nutrient, especially for pregnant and breastfeeding women
B Vitamins: Essential to release energy from food

Iron Iron helps make up hemoglobin and myoglobin, which carry oxygen in our blood and muscles. It's a mineral essential to humans, and many of us don't get enough of it in our diets. Malt-O-Meal Hot Wheat Cereals contain 60% of the recommended adult dietary allowance of iron.

Insufficient iron can cause people to become anemic. While full-blown anemia is a fairly rare disease, partial iron deficiency (also called iron deficiency anemia) is the most common nutritional deficiency in the world.

If you're experiencing fatigue, lethargy, shortness of breath, headache, or dizziness, you may have decreased iron stores. Because many conditions could cause you to feel tired or lethargic, simply taking an iron supplement isn't enough - you might consider speaking to your health care provider if symptoms persist.

You may need more iron than you realize if you or members of your family are:

  • Menstruating, especially if you have heavy periods
  • Pregnant or post-partum
  • Infants, particularly those who are not breast-fed
  • Toddlers between the ages of one and four (milk is a very poor source of iron, and children who drink a lot of milk at the expense of other foods may develop a condition called milk anemia)
  • Adolescents, because they grow so fast and often have erratic eating habits
  • Athletes, whose demanding workouts may damage red blood cells
  • Strict vegetarians (animal products contain the most bio-available form of iron)
  • Experiencing loss of blood, such as bleeding lesions, in your gastrointestinal tract
  • Frequent blood donors
  • Unable to absorb iron efficiently due to intestinal surgery or other conditions.


Calcium We have more calcium in our bodies than any other mineral, and most of it is found in our bones. We need a constant supply of calcium throughout our lifetimes, and because bones are living structures that need it to develop and stay strong, calcium is especially important to growing children, pregnant and lactating women, and older women.

The amount of calcium we consume as children is crucial because we're building our "bone bank" to store the mineral for later in life. And in the U.S., experts* say, children don't get anywhere near the amount of calcium they need. Instead of dairy, they're consuming sodas - and carbonated drinks actually leech the calcium out of growing bones.

Calcium deficiency can increase the risk of such bone disorders as osteoporosis, which may not manifest itself until we are older - but the problem begins when we fail to get enough calcium as children and young adults. Why should you be sure you get enough calcium? It helps your body:

  • Build and maintain bones and teeth
  • Clot blood and heal wounds
  • Control blood pressure and release neurotransmitters
  • Produce enzymes and hormones that regulate digestion, energy, and fat metabolism
  • Maintain all cells and connective tissues
  • Reduce the incidence of premature heart disease
  • Keep teeth and gums healthy by resisting tooth decay and preventing gum disease.

Dairy products are good sources of calcium, but if you're lactose-intolerant, you can get an adequate supply of the mineral from dark green leafy vegetables (spinach, kale, broccoli), canned fish and mollusks (especially sardines, clams, oysters, and salmon), cooked dried beans and peas, and fortified grains such as those found in Malt-O-Meal Hot Wheat Cereals.. Malt-O-Meal Hot Wheat Cereal with half a cup of skim milk provides 25% of the calcium recommended for a person on a 2,000-calorie per day diet.


Folic Acid Also known as Vitamin B9, or folate, folic acid works with vitamins B12 and C to help the body digest and use proteins and to synthesize new proteins when you need them. It's also necessary for the production of red blood cells and for synthesizing DNA, which controls heredity and helps to guide your cells in their daily activities.

Because it helps with tissue formation and cell growth and development, folic acid is vital if you're a pregnant woman or you think you may become pregnant. The U.S. Centers for Disease Control and Prevention (CDC) recommend that all women of childbearing age consume about 400 micrograms (0.4 milligrams) of folic acid every day. This may reduce the risk of babies being born with brain defects such as spina bifida, anencephaly, or encephalocele. Since all of these birth defects occur during the first 28 days of pregnancy, usually before a woman even knows she's pregnant, all women of childbearing age should consume enough folic acid, just in case.

During pregnancy, you should increase the amount of folic acid you consume from 400 to 800 micrograms (0.4 to 0.8 milligrams) daily.

Malt-O-Meal Hot Wheat Cereals contain 400 micrograms (0.4 milligrams) of folate, 100% of the recommended dietary allowance of folic acid.


B Vitamins Thiamine (Vitamin B1), Niacin (B3), Riboflavin (B2), and Vitamin B6 help our bodies convert food to energy. Together they're all part of the vitamin B complex and are essential to proper functioning of the digestive system. Some experts believe that women who don't get enough B complex vitamins have a tendency to feel depressed and gain weight.

  • Thiamine helps your cells convert carbohydrates into energy
  • Niacin assists in the function of your digestive system, skin, and nerves
  • Riboflavin works with the other B vitamins to produce red blood cells
  • Vitamin B6 helps your immune system to produce antibodies and is essential for digesting proteins.

If you don't get enough thiamine, you could develop weakness, fatigue, and nerve damage - or even, in severe cases, the disease called beriberi. Niacin deficiency causes pellagra, a disease whose symptoms include inflamed skin and digestive problems. Riboflavin deficiency is not common in the U.S. because this vitamin is plentiful in the food supply, but those who do develop it can suffer from sore throat, anemia, and dermatitis. Similarly, few people in the U.S. experience deficiencies of Vitamin B6, but those who do complain of irritability, confusion, and depression.

Sources of B Vitamins include dairy products, poultry, fish, lean meats, nuts, green leafy vegetables, and fortified breads and cereals. Malt-O-Meal Hot Wheat Cereal consumed with half a cup of skim milk provides 25% of the thiamine, riboflavin, and niacin recommended for a person on a 2,000 calorie per day diet, and 20% of the RDA of Vitamin B6.

Monday, January 11, 2010

Seeking what satisfies

Hope this brings you hope and encouragement today.

This is about seeking "things" that really don't satisfy. Being the perfect weight!

This should NOT be "the" goal. But, the a BENEFIT of a Healthy Lifestyle.
This is about living a life reflective of "Health and Wellness".

Knowing why we are here and for what purpose!

I pray your day is filled with HIM!

SING! Fill your ear's and heart with what is "TRUE"............

Day 11 - Half way there

Philippians 3:14

(New International Version)

14I press on toward the goal to win the prize for which God has called me heavenward in

Christ Jesus.

It's Monday!
What is it about Mondays?
Today, I CHOOSE to not focus on me! (after weighing myself I thought of this).
Today, I Choose to Press Forward! To recognize that my weight (the number) is a distraction. It is one of
my battles . I need to Take responsibility for what I didn't do yesterday. Take responsibility for
what I NEED to do today.
1. Serve the Lord - Look for ways to please him with my words, thoughts and actions
2. Take care of the Temple of the Lord - Feed it healthy foods it needs for energy and life.
Exercise it's muscles (get that blood pumping!)
Monitor and feed my Mind; with thoughts that are
True, right, encouraging!!!! Positive!

15/15/15 today for LIFE! (15 minutes of Spiritual, Mental and Physical activities)


SPIRITUAL: Lord, forgive me for waking up ... standing on the scale and becoming discouraged because when I saw a wt gain. Help me to recall the story of Joshua. SEVEN days walking around the wall! Obedience! Faith! Courage! Focus on the what "God" was going to do. IT didn't happen in a day! Help me to know that it is MY responsibility to live a healthy life for YOU. For your glory. It's not the scale, It's not the number on the scale... it's my attitude, focus, direction, GOAL!
I'm defeating myself. Forgive me. I'm not ruled by my circumstance, I'm ruled by the word of God. Today,
I'm going to do what is right! Today I'm committing to you! IN YOU I live. AMEN

This morning I was looking for a article to support what I had previously read about "Journalizing". I want to track why somedays I see a drop on the scale and other day's I see a gain. I NEED to keep a Exercise and Food Journal. I know that Studies have showen that the participants that kept a journal lost a percentage higher during diet and exercise. This is what I found on line:
Although this is an article for weight loss - they use those words for attracting people's attention! Surely, if you live your life with the following advise - do you really think you'll continually loose weight? If that were true, you widdle yourself down to nothing. HA! Think about it!

I've Highlighted in RED - My suggestions to a LIFE Style change for "Health and Wellness"
Let's keep a "journal" for the next 5 days. keep it with you so you can right down everything you put in your mouth, and every time you have an activity that last longer that 5 minutes.

Now Get on the work out clothes, put on some "happy fun music" and get GOING


Sunday, January 10, 2010

Day 10 -

Enter into his gates with thanksgiving, and into his courts with praise: be thankful unto him, and bless his name

Sunday - Day 10

Don't forget: 15/15/15

SPIRITUAL: Find every opportunity to use words of thankfulness. For example
"Thank you lord I have a kitchen to clean" Remove complaints and
criticism from your language today. Replace with words of gratitude.

MENTAL: "Got Church?" Share yourself with others. Compliment those around
you. Find at least one thing "nice" you can say to those you are with.
SING, SING, SING! Sing today. Find songs that are happy, joyful, upbeat.
It's amazing how a "upbeat" song can change your attitude from Apathetic to enthusiastic about life.

PHYSICAL: Find opportunity today to take a 15 minute walk somewhere outside with family and or friends. See what God Created and give thanks OUT LOUD!

  • Eat smaller portions (it takes 20 minutes before your stomach gives the message to your brain that your full!) If you really "FEEL" you want a second helping then
1. Ask yourself "why" is it because I have HUNGER PANGS?
2. Is it because it taste good and therefore will make me FEEL good?
  • Limit foods that are "WHITE": made with Flours
  • AVOID anything "Fried"! It's sad how many appetizers on the menu could come from a box in the freezer at CostCo!
  • AVOID anything that contains "WHITE" Sugar.
  • EAT as much Greens!
  • AVOID foods that have NO nutritional value - They usually come in bags!
  • Admit and take Responsibility for knowing what is unhealthy and what is a healthy choice! Take responsibility. You don't need food prepared,chosen and then mailed to you because you can't make healthy choices. TAKE RESPONSIBILITY! You don't need to go to the grocery store and by FROZEN meals! Take responsibility! It's your life! Literally!

Drink your water, Make Healthy Food Choices, and LIVE unto the LORD!

SALUTE! To your health and Wellness "SMILE"