Monday, September 6, 2010

Foundation of weight loss

Moment of honest truth.....
I finished my morning blog, walked into my bedroom and fell into bed!  What!!!
Then as I attempted to sooth myself that it was ok, I did what I said TO DO!  I saw Jesus standing next to my Bed just looking at me.   After a moment or two knowing  ya can't fool God.  I Got up and went and made my elixir.  (should have done that earlier).

Emerg C packet with a teaspoon of Kyo Green
Then a cup of Coffee (working on removing that from my life since it's not a true healthy choice)

Now, in order for me to move forward I have to be honest and accountable to ME!

Also, I didn't mention today that in order to reduce BMI

You have to reduce your intake of Calories and then
Increase your expenditure of Calories

ya know  basic math.   You have to burn more than you take in!

Here is a reliable web site to figure out caloric needs:

Copied from Mayo Clinic web site (excellent web site!!!)

Tipping the scale: Cutting calories

Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight.
Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).
I attempt to eat 6 x's a day (3 meals and 3 snacks) at 200 calories each time = 1200 Cal a day

To maintain my current weight it's about  360 calories each meal and 200 each snack =  approx 1700 cal
(I choose 1000 calories a day during weight loss since it's my goal)

Also,  I do believe that a one day of fasting is the best way to start the 21 days thing a ma bob but
too late Sally! There is  more to it than just not eating for the day... It's about setting the day aside for PRAYER and fasting.


If you choose to walk yourself to a healthier you. (Pedometer)  Here is the Recipe:
1._______ Enter your goal weight
2._______ Enter the length of a measure distance in feet
3. _______Enter the number of steps it took you to walk this distance at a normal pace
4._______Enter your stride length .  Divide #2 by #3
5. _______Calories you'll burn per mile. Multiply #1 by 0.67
6.________ Clicks to walk one mile.  Divide 5.280 by #4
7.________Clicks to burn one calorie  Divide #6 by #5
8. ________Average daily clicks needed to live at your goal weight  (Multiply #6 by 4.5)
9. ________Average daily clicks to accelerate fat loss without losing lean (Multiply #8 by 1.5)

For crying out loud!  I have to walk 20,375 click's for weight loss!  Well, as they say
NO pain,  NO Gain (or in this case LOSS)  LOL

Please Please Please
This is NOT a DIET !  I don't believe in "diets"  (ever wonder why there are a billion types of DIETs?)

THIS is about a LIFESTYLE that bring's Health and Well Being
You C A N  be healthy!
You C A N be well!
You C A N  live in Love and Not Fear!
You C A N have energy and a zest for Living!

The only one stopping YOU is YOU!

This journey I've been on has been one of self discovery of why have in the past lived a life being at war with me.

As a Registered Nurse I must say this:
Check with your Physician before you begin any weight loss / exercise program!!!!
Please Note that all my advise is based on my limited Nursing knowledge and Belief system as a born again Christian.

I do NOT endorse any particular vitamins or mineral's.  You don't need a degree in nutrition but the willingness to Listen to the expert's.  DO your Research on vitamins and mineral's you need for your body to work efficiently.

Oh, You've got to get the book by J. Maccaro Ph.D which will give you insight to how to balance your body's needs  for vitamins and mineral!

You've just got to read Dr. Leaf's book about how our thoughts impact  you're health and well being.

And.......Dr. Jeremiah is a man of our times for the healing of our souls - Spiritual food that is RICH and nurishing to our bones!  Our flesh lives but for a moment but our souls live for eternity!

Reading References Recommended:


MIND:  Who Switched Off My Brain Controlling Toxic Thoughts and Emotions  

by Dr.Caroline Leaf (Neuroscientist)

SPIRIT:   Signs of Life by Dr. David Jermeniah (Minister)

11:00am  - I've tracked breakfast calories  (love the site   It tracks calories, nutrition and even fitness count.  Accountability!  VERY VERY important on this journey)

You have to have SELF talk and SELF CHEER!  seriously.... Sing, chant, cheer whatever you need to assist with motivation!  Sound is energy that is tranmitted to your being energizing it with ENERGY! 

I've put on a Very funny show as I've cleaned the kitchen and got on the stair step machine I have.  You have to take every opportunity for MOVEMENT!

** when you move and increase your oxygen level - your brain is feed and "wakes up!"

Drum Roll Please Day One - lowering the BMI

You fall when you are unbalanced.   
For the next 21 days I will balance myself  by acknowledging every morning how I was created.  

15    15    15    is about taking 15 minutes each day to feed and nourish each facet of my being.

15 minutes concentrated and dedicated to my Spirit
15 minutes concentrating and dedicated to my Mind
15 minutes concentrating and dedicated to my Body

A usual day for me is from 7 am to 10 pm    THUS  my day is about  15 hrs  Long
10% of my day is tithe to each of these areas of my life.  15 minutes.  No real rocket science here.

As I woke this morning thinking about Day One's blog I passed by my basket of Books in my Room.  I saw "Signs of Life" by David Jeremiah.  As I started to open this blog I was impressed to get that book and use it for the Spiritual nourishment for the next 21 days.  Dr. Jeremiah's book has 40 chapters which marks 40 days of lessons. 

Day One: Starting INSIDE.
Today I pray that I truly take time to look at my Life.  Honestly look at ME.  Look into the Word of God to see "who am I".   Yes, I put on my best shoes and jewelry... Do all I can look "all together", Hair, make up... clothes.  BUT, I have to exam me on the inside.  I need an internal facial!  I need to detox my Heart.  Truth is that in order to change my body (BMI) I also need to change my Spirit and change my Mind.  B A L A N C E.

Lord begin a new work in me today as I start this Journey.  Expose to me what YOU see in me.  Begin in me to expose and dextox those things that hinder my walk with you, affect how I think and eat.
Expose unforgiveness, resentments, anger and FEAR.  Then day by day cleanse, heal and restore me.

Today I will SEE you standing next to me.  Before I talk, eat or move I'll look to you and TALK with you about what choice I am about to make.  Guide me today.


Today also I need to look at my thought life.  Put into check that my thoughts are held up to the Light of Christ.  Are they Pure, Honest, True, Lovely... Do they bring life to me?  
When I look at food I will reinforce it's value to me with words.  For example:  This is a healthy choice or This is an unhealthy choice.  Although I may "desire" the unhealthy choice I will SAY.  I don't need it, it's not good for me, therefore I don't want.  If I still feel temped I WILL SPEAK Power by quoting Scripture.  Just as Jesus did in the Wilderness when He was temped.  I have no power over sin.  Only IN HIM do I have the power to defeat that which comes against me.


Habit's  !!    We all have them.  Some good and Some bad.  I choose movement today.  If I say to myself  "Self,  you're going to work out today for a least an hour!".   Oh  no....... excuses will  bubble up to my brain from my toes.  So, I know me.... I will say  "Me,  you're going to do something for 5 minutes!  that's all just 5 minutes"   Take a brisk walk.... Stretching.... get on that ridiculous exercise contraption you bought ages ago.... turn on the Wii.... 

I know myself well enough... 5 minutes will get my juices flowing and I'll do at least 15 if not 30.
Yes, it's a mind game but it works for me!
Ok, let me say this.

Since I've been on this Journey since last year.  I'm having difficulty blogging as though I'm just starting.
If there is someone out there reading this and wanting to join in.... go back and start at January 1st, 2010 as Day One.  Then read my current blog for the day.

I will suggest if you need to "get healthy"

Start your own Journal - Journal every morning (research shows increased success with keeping a journal)

Work on the inside!  What needs to be purged, cleansed, healed in you. Talk with God!

Commit to 15/15/15 each day  (I use to consolidate by listening to worship music while walking/exercising  and pray and move.   That covered Spirit and Body together!

STOP and look at food for what it SHOULD BE - nutrition to feed your body!  Not satisfy your lust.

COUNT your CALORIES!!  An absolute must if you want to reduce your BMI
COUNT the FATs!  An absolute must if you need to lower your cholesterol
COUNT the Sodium if you need to lower your blood pressure
(the rational for counting is to be accountable and knowledgeable about what you are consuming each day.  We fool ourselves, decieve ourselves into believing we "don't eat much".  Do this for the next 21 days... it'll be enlightening) 

Stay away like it's the devil himself from FRIED FOOD, WHITE foods. They are HARMFUL to your body.

EAT only what you can FIT into YOUR HAND!  

DRINK 8-10 glasses a day of Water with a squeeze of lemon and a pinch of Cayenne pepper.

STOP making excuses.
Spiritually Jump over the road blocks and the times you fail -   BALANCE! 

You are the Temple of GOD  
Act like it!

Ok,  I'm done
Gotta go make up my pitcher of water for the day
I've got on my Gym clothes (first thing I did after brushing my teeth and weighing my self)

I'm going to take my Mind, Body and Spirit on a journey today with JESUS standing NEXT to me watching every move I make.  And I'm going to acknowledge He is there by TALKING TO HIM!

Salute!  To your health and wellness

Do you think the Lord wants to live in you?  Don't you clean house before company comes to visit?
Come on now..... empty out those closets that hold toxic thoughts, feelings....
80% of all illness's stem from people who need to mentally, spiritually need to "clean house".  (There is research data to back this up)