Thursday, September 30, 2010

Cranking up Metabolism is better than being a Crank

Proverbs 16:24

   Pleasant words are like a honeycomb, 

      Sweetness to the soul and health to the bones. 

 One of the lessons I heard and learned at Canyon Ranch this past week was about "myths in weight loss"
What did intrigue me was the old problem ALL women talk about "metabolism".  It's true.  When your body gets to a certain place in life the metabolism adjust to what your doing and you have difficulty losing weight.

I learned that working on the Large muscle groups (exercise) is the best way to pump up the metabolism when trying to lose weight.  

I went to one of the trainer's and asked what can I do without having weights at home.  I was told
Push ups (women's) will work 3 large muscle groups: Shoulders, back and Chest
Squats will work the large muscle group: legs.

I need to do 10-12 reps TWICE to accomplish the best benefit for my body.

YIKES,  I could barely do 3 push ups and the next two days.... OWWW my rib cage and arms are sore.
What a wake up call!   I'm not in very good health (strength) if I can't do these a few push ups and squats without disabling my body!

Here is something found at one of my favorite sites: (Lance Armstrongs site)

When it comes to the metabolism of the body, you would be hard pressed to find a better predictor of size. This is because your metabolic rate is what is responsible for the amount of calories you burn throughout the day during rest and activities. If you happen to have a high metabolism, then you can burn calories efficiently. If your metabolism is low, then weight loss can be difficult. With that being said, there are ways of turning your body into a fat-burning machine by firing up your metabolism. The approach involves some dietary adjustments, some exercise and a little bit of discipline.

Step 1

Avoid starving.  

Step 2

Make sure to eat protein.  


Step 3

Do high intensity aerobic exercise.  

Step 4

Increase your muscle mass. 

Step 5

Drink cold water.  

(Read more:

Starting October 1st (love to start a 21 day thing on the first of the month- so I can keep track of the days')

I'm going to work my large muscle groups 3 to 4 times a week.  GOTTA DO IT!

Plus, I'll blog tomorrow on some of the important things I learned about BREATHING! (sounds dumb... but crazy important in our lives)  and about Stretches that "free up" joints.

Gotta run....


Salute!  To your continued Health and Wellness

Wednesday, September 29, 2010

You're never fully dressed without a Smile

Ok, Ok  I hear Me....

Back on a real computer this morning.... came from being at a Health Resort for several days and blogged on my iPad... not so easy and fluid as my computer.

Although the food was amazingly healthy,  I didn't see a drop on the scale.
Although I exercised throughout the day (water work out, dance, yoga, weights...) I didn't
      see a drop on the scale.

In fact, I'm fighting being sore!  AHHHH,  I thought I was in shape with all this exercise routine this past 9 months.  BUT.... here is the real test!

Can you do 10-12 push ups (women style)?
Can you do 10 -12 squats?

OK, OK  I hear me.....

I have to remind myself ..... it's not what is on the scale (weight) but in my heart that makes me smile inside my soul

I have to remind myself...... only Christ can satisfy my soul... not a chocolate covered banana!  (can you believe that was a dessert.... frozen small banana on a stick dipped in dark chocolate - it was a healthy choice for a dessert! yea!).

I did notice it wasn't the right work out outfit that made me successful- it helps but it's not the answer to being successful (ever put on the work out outfit and then NOT exercise?)

I did notice it wasn't  the right  outfit and jewelry I wore to dinner   with my girlfriends....   that made me a pleasure to be with.

I actually found a cloud of unhappiness the last two days.... circling around me.  Just enough of a cloud to keep the ray's of light and sunshine from touching my soul and mind.

I asked the Lord (whispered to him from my heart) What is going on!  I should be ecstatic with joy.... I'm here at an amazing Health Resort with nothing to do but take care of me.

I heard (not audible of course) Him say.... Where is your armor?

It was me not putting on my armor of God each morning.

Each morning  I jumped up  to run to breakfast with my girlfriends and then off to an exercise class.

I missed my "real" time with the Lord.  Oh, yes... I was talking to the Lord throughout the day... prayed for my food (even the chocolate covered banana)... prayed to him during my stretch class

I missed blogging (my pseudo journal) when I choose scripture for the day.  Getting real POWER for the day. I really truly missed my blogging in the morning.
I didn't realize how not blogging (time with the Lord)  would affect my day until I didn't do it.

I need to dress every morning with the armor of God.     Reading His Word
Journalizing or blogging is so very powerful!  Especially first thing in the morning or even before bed each night.  A powerful tool for life.

Ephesians 6:10-18  

The Armor of God

 10Finally, be strong in the Lord and in his mighty power. 11Put on the full armor of God so that you can take your stand against the devil's schemes.12For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. 13Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15and with your feet fitted with the readiness that comes from the gospel of peace. 16In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one.17Take the helmet of salvation and the sword of the Spirit, which is the word of God. 18And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the saints.

The title this morning comes from the Song in the movie "Annie"
 (ahhh, you probably knew that).

Each morning we take time to pick out the right clothes for the day (even if we're staying home we CHOOSE what to put on).  Our clothes usually reflect our morning mood (this is true...) Then, we  spend time (or maybe not) putting on make up.... looking into a mirror all morning... looking at our reflection.... looking at ourselves..... having an internal monologue about ourselves.... (think about what your thinking when you see yourself in the mirror... are you being your best friend or worst critic?)

Then, either before dressing or after dragging ourselves to get some coffee and CHOOSING what to eat or not eat we need to .......really, truly....

Wake up!!!!

If we (talking to ME) spent as much time each morning 
with the Lord... praying, reading HIS WORD... 
focusing ourselves on what is before we spend on getting "dressed".... WOW
We'd be dressed for success


when you're getting dressed you SHOULD be
looking at yourself and affirming... 
"I am HIS child"

"A child of the LIVING GOD of the UNIVERSE"

"My Body is His temple"

Today I will HONOR his temple and fill His Temple (ME)
and choose ONLY those foods and thoughts that please HIM.

Today I will let Him Shine through me in my words and actions

Today when Life throws temptations, challenges and struggles my way 
I will CHOOSE to call upon the Lord within me to DEAL WITH IT! 
 He fights my battles, He Heals, Restores and Loves  those around me
through me his vessel!  

I will wear HIS Love on and in me today!
Now that makes me SMILE....

You're never fully dressed without the Lord!

Salute!  To your Healthy Choices today that bring you health and wellness

Sunday, September 26, 2010

Wheels -take a ride

Listening the past two days to numerologist/ graphologist/astrologist/ ti Chi ...
made me dwell for some time on my belief system.

As a Christian I was taught to stay away from listening to these beliefs... Ideas

Yet, without compromise I believe they are of God... Why not He created all things! I just think that they've been tapped into and sometimes used to divert people from God.

My God is a God of purpose, order, destin.. Why not?

If you can take your spiritual beliefs and see it as a wheel. Put God at the Center (of course) and then look at all the spokes attached - guess I'm the wheel?

Unless an idea, philosophy is attached to the center of the wheel and balanced as the other spokes it has no place

Well, maybe too much sun today but. I'm thinking!

There is a lot we do not know. But this I Know. Christ is the center of my universe

God the canvas of my life. All else I hear and see are just brush strokes that paint my life. The word of God is my mentor as I paint. Ahhhhh


Saturday, September 25, 2010

See it in your mind
Feel it in your heart

Speak it!

Change your desire
Change your life

Balance Balance Balance

I'm enjoying the experience of a health retreat, you can see by my thoughts here

Seeing and listening to other women here at the spa is enlightening



What I learned during a class " joint freeing"
When stretching or exercising , if your not enjoying what your doing than your mind tells your body to resist the benefits by not releasing body chemicals that develop strength and healing. ( something like that). Mind body connection. The instructor was a certified yoga therapist. Great experience !

Gotta go


Thursday, September 23, 2010

Better or Bitter said the Baker

When creating your lifes story like a baker creating a cake, it's essential to pay attention or "disastera
Can occurs.

no way can a baker add lib or create a cake spontaneously !

Give thought to the end product of your life. Keep in mine Eternity

Gotta go.

Flying off now


Tuesday, September 21, 2010

A House Divided against itself... can not stand

Mark 3:25 (New International Version)

25If a house is divided against itself, that house cannot stand.

Mark 7:20 (The Living Bible)
Jesus said "It is the thought life that pollutes".

As one lamp serves to dispel a thousand years of darkness, so one flash of wisdom destroys ten thousand years of ignorance
- Hui-Neng

SEE the Light!

John 8:12
 When Jesus spoke again to the people, he said, "I am the light of the world. Whoever follows me will never walk in darkness, but will have the light of life.

We are, our own enemy.  We are born "carnal" with an earthy life,
but but hold within us a "spirit" that has eternal life.

The bridge between our Carnal and Spiritual being is our Mind.  This creates a BALANCE!

Genesis 2:7 


7 the LORD God formed the man  from the dust of the ground and breathed into his nostrils the breath of life, and the man became a living being.

We are a "body" but we are also a  "spirit" .... 
 OUR mind (thoughts).... is what connects (like a bridge) our Body and our Spirit.   OUR WILL (comes out of our thoughts)  is our choice to create the Harmony between our Spirit and our Body or choose (yes, it's our choice) disharmony.

EVERY decision we make is a product of our thoughts.  
EVERY decision we make is rooted in our desires.
EVERY desire we have comes from our heart
Our heart is the center of our home (body) it is our life...

When what our body wants something that our spirit knows is wrong than we are divided.   This is when our mind (our "will") has to make the decision.  Do we follow the desire of our body... or the wisdom of the spirit... or  
There is no "or".  WE make a decision every moment of our day to
act on what our BODY say's it desires or or Spirit say's it desires.

Harmony in our home (inside us) is when our Body and Spirit sing the same song of desire.

It is our MIND - "thoughts" that conduct 
the harmony between our Body and our Spirit. 

Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is—his good, pleasing and perfect will.

Ok,   let's see if I have this ...

We are created by God with a Body and a Spirit... 
Our MIND is the Master conductor that creates the
harmony of our 
 body and spirit  

The battle then is in our mind, in our thoughts....

MY thoughts  / My Desires


Where is my DESIRE?
My DESIRE to be HEALTHY, WELL  full of love and laughter.  

To make choices today that feed my SPIRIT, MIND and BODY. 
To see the world through the EYE's and EAR's of Christ.

TO CENTER myself and desires in Pleasing CHRIST.

TODAY:  I WILL make choices that reflect my desire to be a LIGHT in this world.
I will take care of this body, my home, HIS Temple.  I will not defile it with NON nutritional foods.  I will not be lazy but active, exercising my heart, muscles and mind.

I WILL MAKE the right choices today that bring my body and spirit HARMONY!

MY thoughts will be centered in the the WORD of God 
I will make His will, my will
 His WORD is my strength to do His Will

Salute!  To your Health and Wellness

Your will Lord, not mine be done today

Sunday, September 19, 2010

Shoving Food mindlessly into our mouth

here I go again since I'm still not quite where I want to be with my health, weight, body, mind, spirit....

I need to post a sign on my forehead "excuse the mess, I'm under construction"

Here is the approach to losing weight

FIRST:  before you put ANYTHING into your mouth ask this question
Am I really hungry or am I just just "needing something"?

If your answer is I'm hungry - then make a healthy choice and healthy portion
IF your not hungry and it's not meal time then ask yourself
Why am I'm looking for food?  What am I trying to fill?  Boredom, frustration, loneliness, hurt....

Seeking out food that isn't a healthy choice or when your not hungry is a SYMPTOM!
It's a symptom that you are unbalanced in your life.  You're using food to meet a need that either your thoughts or spirit needs to meet.

I truly believe that is why "dieter's fail".  Notice I didn't say "diets" fail.  It's the person, not the diet that fails.

Speak the Word of God to fight the desire to eat when you're not needing to eat or your wanting to choose something that isn't a healthy choice.  STOP and Talk with the Lord, what is happening to you at that moment.   KEY: A symptom is the "alert" of an illness.     

Eating when you shouldn't is a SYMPTOM of an unbalanced life.

SECOND:  (this is the speed version of my blogging about Health and Wellness)

So, I went to the Mayo Clinic web site.  It has  great  information!

We can talk, talk, talk about "how to lose weight"... 
We can Read, Read, Read "how to lose weight"....

TAKE ACTION - Change the attitude to "can do" (see blog: Change your underwear Change your Attitude)

The following is my thoughts (after talking, and reading about a GAZILLIONS of different diets!)...

I found the Healthy Weight Pyramid Tool to use for the following advise.

WE SHOULD eat 3 balanced meals a day (no skipping meals - not a healthy choice).  We should have 3 snacks a day.  Between Breakfast and Lunch, between Lunch and Dinner and one after Dinner. 



Take a plate with  FOUR "dividers" (concept of course, unless you want to spend money)

THEN.... ALWAYS, ALWAYS think of filling each compartment each meal with the following:

(You can go to Mayo Clinic web site and look up Calories for Weight Loss Tool)
                                                                                                               (this is for a 1200 calorie diet)
                                                            Servings needed a day                Approx. portion of a Serving
A compartment for :  Protein                            3                                             3 oz
A compartment for : Vegetable                        3-4                                         1/2 cup
A compartment for : Fruit                                 3                                            1/2 cup
A  small compartment for:  Carbohydrates       4                                            1/2 cup
A very small compartment for Fats:                  3                                            1 tablespoon

I found that if I choose (for weight loss)  approx 250 calories for meals and approx 100 calories for snacks - But I had to do this today to make sure when I reduce calories that I'm still meeting my nutritional needs.  LOTS of illness stem from an imbalance of vitamins/minerals in our body.

As I have said before when choosing foods  HERE are MY RULES:

  • Eat Organic when ever possible  
  • If it comes in a bag, box, can..... Take a second look before you touch it! 
  • If it's white! Scream and run!
  • If it's Fried.... it's of the devil!  LOL
  • If it has NO nutritional value - "empty calories" - consider it poison
  • READ the LABEL before consuming - KNOW what your Ingesting

It's really NOT complicated - 
Unless you grew up under a rock
you KNOW what is a healthy choice

and what is a healthy portion.

SNACKS:    High nutritional value snacks - I'm not big on Energy bars, but in a pinch they're ok.  But Nuts, Fruit, Raw Vegetables are Best!  "THINK" of the fact that Snacks are to FUEL your body.... not the lust of eating!

FOR success in all of this:

Psalm 1

 1 Blessed is the man that walketh not in the counsel of the wicked, Nor standeth in the way of sinners, Nor sitteth in the seat of scoffers:
 2 But his delight is in the law of Jehovah; 
And on his law doth he meditate day and night.
 3 And he shall be like a tree planted by the streams of water, That bringeth forth its fruit in its season, Whose leaf also doth not wither; 
And whatsoever he doeth shall prosper.
Is this a NEED or a Want?
Do you THINK before you down a bowl of M&M's?

PRAY - really truly pray before you put any thing in your mouth!  

Enough with the mindless shoving food into your mouth!   Ever grab some cookies and then look down for another cookie and say "ummm, there all gone".  OOPS,  Your not even paying attention that your eating!  

Stop shoving large portions into  your mouth at once and then before you've swallowed that bite you're shoving more onto your utensil ready to shove more into your mouth.  
------- take a bite, put DOWN THE UTENSIL... chew completely thinking about what you're eating!  then take another bite.  EAT purposefully. .... are you a  Closet eater?   Sneaking food as if your sneaking a drink?  .... A subject that get's left out of most diet books.... balancing your mind and Spirit with your body.

We are to eat for fueling our bodies, and our creator gave us Taste buds so we can enjoy fueling our bodies.  DAHHH.  Problem is we have become obsessed and lustful towards eating!  It's become an idol for some. It's more important than their health.

I will  blog another time about the "exercise/activity" portion of Losing weight (although early blogs this year have discussed this)

AGAIN:            Decrease Calories  +   Increase Exercise  + Time  = Weight Loss

                   BALANCING our lives:  MENTAL, SPIRITUAL, PHYSICAL

Basta! (enough)....  it's a beautiful day outside.... need to get out there and enjoy.

SALUTE!  to your health and wellness

As you pursue changing your behavior towards eating, your body will begin to DESIRE healthy food.

How nice it is to no longer get a  "SUGAR HANG OVER" the day after eating a box of "See's Candy" (symptoms of fatigue, depression...)   


Saturday, September 18, 2010

Change your underwear Change your attitude

by: Charles Swindoll

The longer I live, the more I realize the impact of attitude on life.

Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance,
giftedness or skill. It will make or break a company... a church... a home.

The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past... we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude...

I am convinced that life is 10% what happens to me and 90% how I react to it.

And so it is with you... we are in charge of our attitudes.

I woke this morning thinking about "attitude".... of course my internal dialogue was a little off when  I thought that we should change our attitude like we change our underwear.  WHAT is wrong with me sometimes.... weird

But then it came to me.  I have a "almost ritual" every night... habit, ritual... whatever you want to call it.

I MUST take a shower or bath every night.  Yes, I just don't feel right not doing this.  It's like I WASH off the day and prepare for a good night's sleep.  I figure I spend 1/3 of my life sleeping and dreaming.  Yikes, I have a Very active sleep life. Crazy dream life.  (another subject) Anyway.... getting back to the ritual thing.

Mentally I need to wash away my day also.  We are bombarded all day long with situations, talk, TV... work.. people talking at us... words words words our minds capture.   At the end of the day our mind is full of the events of the day.

We need to wash our minds at night..... letting all the negative words and  unhealthy thoughts wash down the drain!  This again takes reading the word of God.  

THE BIBLE is a powerful cleanser..... it's words can scrub and bubble out the stains of unforgiveness, resentments, jealousy, covertness, bitterness, anger.... 


Go to Bed cleansed from the day... 
physically, mentally, and spiritually.  

Then when we wake in the morning, jump in the shower, put on clean underwear... we need to do the same thing with our mind and spirit.

GET UP.... clean up and prepare for the day by putting on clean underwear and a fresh new attitude for the day.

OK, so you get your underwear out of a drawer.  

GET YOUR CLEAN FRESH Attitude each morning out of the Word of GOD.

The Bible is overflowing with words that encourage, uplift.... they're philosophical, life changing, positive healthy WORDS that fill your mind and thoughts until there is NO room for unhealthy, negative, self defeating thoughts.

AGAIN.... I'm shouting it out.  B A L A N C E  yourself.

When you are balanced.... you CAN NOT FALL (fail)!

What is your attitude right now about exercise?
What is your attitude right now about food?
What is your attitude right now about taking care of you?

Do you need to lose some weight (me too.... still a few pounds to go).

It's simple:

decrease calories + increase activity + *TIME  = weight loss

*all things take time.... patience... you WILL loss weight and become healthier"

So, what's the problem?

ATTITUDE!   When you put on the right attitude of "CAN DO"  your behavior will change.  

You'll choose the right healthy nutritious food
You'll choose activity instead of sitting and watching TV 

Question:  When you have a "can do" attitude how do you feel?

I know I feel motivated and energized when I have a "can do attitude"  

Philippians 4:13  

 I can do all things through 
who strengthens me

Salute!!!!  To your Health and Wellness

Thursday, September 16, 2010

Delightful Desire

 Psalms 1-41

 1 Blessed is the man 

       who does not walk in the counsel of the wicked 

       or stand in the way of sinners 

       or sit in the seat of mockers.

 2 But his delight is in the law of the LORD, 

       and on his law he meditates day and night.

 3 He is like a tree planted by streams of water, 

       which yields its fruit in season 
       and whose leaf does not wither. 
       Whatever he does prospers.

Balance:  Body, Mind and Spirit!

if we only spent as much time feeding our spirit as we do our bodies.... oh how blessed and prosperous we would be  

Salute!  To your Health and Wellness