Happy Monday!

Hopefully, everyone survived Super Bowl Sunday with no long term, traumatic effects.  I watched the Kitten Bowl and the Puppy Bowl and called it good!

Do you ever feel like your motivation and inspiration has just lost the game and gone home?  I think most of us have at some point in our lives.  Sometimes, it seems like no matter what you do, things just don’t turn out as you thought they would.  It’s during those times that you have to ask yourself – where are you looking for that motivation and inspiration?  It is so easy to get caught up in our lives and in ourselves.  And when we do, our focus leaves Jesus and becomes fear and self-defeat.  Think Peter, walking on water to Jesus, until he looks away.  He sees the wind and the waves and loses his real focus – Jesus.

That’s the way we are too.  We go along, going strong and then we look away.  We think about everything except where our real strength comes from.  For many years, my mantra has been “I can do all things through Christ who strengthens me.” Philippians 4:13  It strengthens me, motivates me, encourages me and inspires me.  I don’t have to do anything alone!  Praise God!  I don’t do so well on my own.  But with the help of Jesus Christ, “I can do all things”!

Pray Unceasingly!!

In His light,

Lois

 Eternal Motivation

The Daniel Plan

“May our Lord Jesus Christ himself and God our Father, who loved us and by his grace gave us eternal encouragement and good hope, encourage your hearts and strengthen you in every good deed and word.” —2 Thessalonians 2:16-17

When we are pursuing healthy changes, there’s nothing we need more than eternal encouragement and good hope. That’s motivation. We need to be strengthened in every good deed and word, because we can’t be transformed by willpower alone.

God wants to give you the encouragement, the strength, and the hope to reach your goal. Depend on him a step at a time. Run to him when you need strength.

God will often work through people. Who offers you encouragement when you need it? They are gifts from God. How can you spend more time with those people or welcome their help more often?

God’s Word is another essential source of encouragement. Consider committing to memory a verse that fills you with encouragement and strength.

Through other people and his Word, God will provide the encouragement and strength you need to reach your goals.

Food for Thought: Encouragement and hope will motivate you to keep going even when it’s difficult. These are priceless treasures that God want to lavish on you.

 

Happy Monday and God bless you all!

 

Sugar is a sensitive item for me.  Not only is it a trigger food, but I react to it too.  If I start eating sugar, my pain levels go up and every craving I ever had comes back, plus a few new ones.  I also have reason to believe it is a big allergy trigger for me.  I will update you on that in another couple of weeks.

 

One big thing that this article is missing is that sugar is more addictive than cocaine.  That’s pretty intense.  The positive note in this is that if you really want to, you can break that addiction.  If you quit, the cravings WILL go away.

 

There has been a change in our meeting time for the immediate future.  Instead of 5:15 pm on Thursdays, we will meet at 2 pm Thursday.  If at some point, we have someone that can’t make it till after work, we will revisit the time issue.

 

This Thursday and next Thursday (at 2 pm!) we will be watching the “Fed Up” DVD.  If you have never seen it, it is a real eye opener.  We would love for you to join us.

 

Meanwhile, be well and be strong!  You can’t change what happened in the past, but you can change what happens in the future.  Beginning today.

 

Pray Unceasingly!!

 

In His light,

Lois

 

5 Surprising Causes of Sugar Cravings

Danni Archer – Source:  Food Matters

 

Picture this: you’re sitting at your work desk, the clock strikes 3.30 pm, and suddenly your sweet tooth is on a savage hunt for sugar.  You battle against the craving for 15 minutes, barely able to concentrate on the screen in front of you, before giving in and sneaking three packets of biscuits out of the office kitchen.

Sound familiar?  Sugar cravings are really common, and they can be really hard to ignore.  The truth is, fighting against them with willpower isn’t actually going to get rid of them.  In this article, I take you through 5 causes of sugar cravings that will probably surprise you, and you’ll learn how to eliminate your sugar cravings (no willpower required!).

1. Depression/ Low Mood
Ever felt happier after eating a chocolate chip cookie?  It’s not just your taste buds having a party.  Carbohydrate consumption increases serotonin release – a neurotransmitter that plays a role in mood control, among many other things.  So what happens when you eat carbs?  You get a little boost in serotonin, and you feel happier.(1) It is well-researched that low moods and depression cause an increase in cravings for carbohydrate- and sugar-rich foods, because your body is searching for that little ‘hit’ of feel-good chemical, serotonin.

Action:  Try other serotonin-boosting foods like sauerkraut, bananas, walnuts, salmon and green tea.  Exercise is another effective way to keep serotonin levels healthy.  If you suspect you may be suffering from depression, visit a qualified health professional.

2. Lack of Quality Sleep
   Sleep deprivation affects our food choices in a number of ways.  First of all, if you’re not getting enough sleep, your body produces more ‘hunger hormone’, making you eat more often, and you also produce less ‘full hormone’, so you’re not as able to recognize when you’re full – meaning you eat more than you need to.  So a lack of sleep really is setting you up to overeat and overconsume the following day.(2)Research has also found that sleep deprivation has a direct impact on the rational decision-making part of our brain, making us more prone to choose ‘junk’ foods.(3)

   Lastly, when you haven’t had enough sleep you tend to feel pretty tired, and guess what your body will use as a quick energy boost?  You guessed it – sugar.

   Action:  Aim for at least 7 hours sleep per night, and avoid screens (including your phone!) for at least 30 minutes before bed.  Avoiding caffeine, refined sugars and exercise in the evening is also important.  Sleep isn’t just about duration – you need to be getting deep, quality sleep to reap the benefits.

3. Iron Deficiency

You’ve probably heard that iron deficiency will make you feel lethargic and zap your energy levels.  When you’re suffering with low energy for long enough, your body will start to look for anything that gives you a temporary energy ‘boost’ – including sugar! Hello, sugar cravings.

Action: If you struggle with low energy, visit your health professional to get your iron levels checked.  Ensure your diet contains iron-rich foods like spinach, egg yolk, red meat, pumpkin seeds and lentils.

4. Inadequate Carbohydrate Intake

Ah, the irony.  You go on a strict low-carb diet in an attempt to quickly lose some weight and 3 days into the diet you’re craving carbs and sugar like nobody’s business.  Why?  Your body needs carbohydrates to function.  If you restrict your carbs, or just don’t eat enough of them, your body is eventually going to scream out for some.  And you’re not going to crave sweet potato or a dark grain bread – you’re going to crave cake, or bread, or cookies, or muffins.

Action: There’s nothing wrong with reducing carbohydrate intake – just remember, your body still needs some carbs!  Eat low-GI carbs like sweet potato, pumpkin, carrot, beetroot, whole grains and brown rice.

5. Inadequate Protein Intake

Just like your body needs carbs, it needs protein too.  When it comes to sugar cravings, protein consumption is important to keep your blood sugar levels stable throughout the day.  If you skip the protein in your breakfast and lunch meals, chances are you’ll be hit with a sweet craving around 3:00-4:00 pm.  Protein and fat slows the release of sugar from your food into your body, keeping your blood sugar stable and helping prevent those sugar cravings later on.

Action:  Make sure your breakfast and lunch meals contain protein – nuts, seeds, meats and seafood, mushrooms, lentils, beans, etc.  A protein-rich snack between meals will also help to stabilize blood sugar levels, thereby reducing afternoon cravings.

Conclusion 

The bottom line is, it’s really important that you understand the cause of your cravings.  Cravings are your body’s way of saying it needs something – and when you start to listen to your cravings you will start to understand what your body needs – be it more protein, better quality sleep, iron or something else.  Cravings have a meaning.  Once you’re able to address the cause of cravings rather than the craving itself, you’ll no longer need willpower to “fight” against your cravings.

 

Happy Monday!  God is GOOD!

Here we are, moving into the second week of January.  How has your year started?  Was it on a positive note, ready to accomplish new things and hopefully, to help others accomplish something.  Maybe help them find their faith or build it.  Maybe to find YOUR faith or build it.

No matter how it may have started, how do you want the year to end?  Are there specific goals you have in mind?  I, personally, do not do New Year’s resolutions, but I do try to assess where I have been and where I am going.  Sometimes, mental, physical and emotional challenges drag you down and it quickly takes a toll on your body.  That has happened to me in recent months.  And you know what?  The responsibility for that lies totally within me.  Had I kept my focus where it should’ve been (on God), had I kept my faith where it should have been (in God), and leaned less on MY understanding (on ME), the toll wouldn’t have been as profound.

This past week has been a reminder of where I need to keep my focus.  God is ever faithful and always there.  If He isn’t, it’s because I have stepped away.  Have you stepped away?  Where is your focus?  Is your glass half empty or is it half full?  What we put in our hearts and minds is what will come out.  It’s how other people will see us.  My prayer every single day is that when people see me, they will see the love of God coming from within.

Many of you have seen the following commentary before, and will likely see it again.  I just think we need a reminder to know where we want to be and then look up!  You know He is just waiting for you to ask!

I love you and God loves the most!

Pray Unceasingly!!

Lois

 

Focus – Chapter 6

“It is the loss of focus that causes many people to cycle through hopeful starts and many failed stops, as other things vie for their attention.” (P. 185)

Your brain – In a world where so many distractions compete for your attention, it is more important than ever to stop the busyness in your head and focus on God’s plan and priorities for your life.  The bottom line is that whatever gets your attention, gets you.

Stress – Brief surges can be normal/beneficial and motivate us.  Chronic stress harms the brain.  What we can do: 1. Pray on a regular basis  2. Learn to delegate  3. Listen to soothing music  4. Consider aromatherapy, in your bath or in the room  5. Take a calming supplement – B vitamins, L-Theanine, GABA  6. Laugh more!

Renew your mind – Think on God’s character:  God is powerful, God is love, God is all knowing, God is merciful, God is faithful.

Is it true? – It’s little lies that take over our minds and rule our thoughts.  (I have no control, It is my genetics, I can’t eat healthy when traveling, etc., etc.)  Do you see the pattern?  Is it really TRUE?

We distort our thoughts with overgeneralization – Always, never, every time, every one…. Immediate negative effect on our mind.

Predicting the future – Predicting the worst in a situation causes an immediate sense of anxiety, which can trigger cravings for sugar or refined carbs and make you want to eat to calm your nerves.

Blame – When you blame something or someone else for problems in your life, you become a victim of circumstances, as though you can’t do anything to change the situation.

Denial – These thoughts prevent you from seeing the truth.

Focusing on the negative – It takes a positive experience and taints it.

Gratitude – Bring your attention to things you are grateful for!  Thessalonians 5:16-18  Write down things you are grateful for.  Do this continuously!  (Journal!)

The B Stuff – We are not controlled by events or people, but by the perceptions we make of them.

Perception is the way we interpret ourselves and the world around us.

Our perception of the outside world is based on our inside world.

Our perceptions are one of the largest influences on what dictates our behavior.

“Life is 10% what happens to me and 90% how I react to it”  Charles Swindoll

Do you see yourself as the child of God you are, dearly loved by the one who gave his life for you (John 3:16)?

Just questioning your thoughts and perceptions and then filtering them through a loving God and honest mind will make a huge difference in your life, happiness and health.  P. 211-212

Attitude and Purpose

 Another critical “Focus” strategy is your attitude toward failure.  On The Daniel Plan YOU CANNOT FAIL – because you start it as a 40 day journey and then get to see changes gradually unfold over your lifetime.  Setbacks and comebacks are part of the journey, and graciousness must be a part of both.

When you make a mistake, just make a u-turn.

 Change occurs in steps – God uses failure to educate us.  Mistakes are simply learning experiences, and there are some things we learn only through failure.  P. 213-214

Be purpose driven – Seeing success in your mind makes it more likely to happen – as does seeing failure.  (P. 216 – The Daniel Plan 40 Days to a Healthier Lifestyle)

Smart goals – Make SMART goals (Specific, Measurable, Attainable, Relevant, and Time-Bound)  Consider this as spiritual discipline.

Make Specific goals – What, Why, Who, Where, and Which.  Identify the difference  between pressures and priorities; activity and achievement; urgent and important.  You need to know what matters most. P. 218-219

Know your motivation – In order to get and stay healthy, it is critical for you to know why  it is important.  What drives your desire to be healthy?

Is it because it is God’s will for you to take care of your body?

Is it because you are in pain or tired of feeling sick, lethargic, forgetful, and not anywhere near your best?

Is it because you want to feel healthy and vibrant to live out your purpose, to do the work you love, to be with the people you care about, or to see your grandchildren grow up?

Is it because you want to prevent illnesses that may run in your family, such as diabetes, cancer, heart disease or Alzheimer’s disease?  P. 220-221

Write down your motivation and look at it daily.

Brain power and action – A hallmark of intelligence and what separates us from other animals is our ability to think about the consequences of our behavior before acting on impulse.

Be careful what you think, because your thoughts run your life!  (See Proverbs 4:23)  Replace any negative thought with one of God’s truths.  Reflect on His promises and the plans He has for you to prosper.

Just FOCUS!

 

Happy Monday! (I will save my Christmas post for Christmas!)

Ok, it may be Christmas time, but as we well know, there are other things we need to be on the alert for during this time.  In all the hustle and bustle, we don’t always take the best care of ourselves.  Sometimes, the flu and colds just seem to be inevitable, but the truth is, we can cut the risk considerably and even if it catches up to us, we can shorten the duration and the effects that make us feel so bad.

There are a few everyday things that you can do.  Try to cut your exposure, when you can.  Wash your hands A LOT!  Use those disinfectant wipes on your grocery cart.  Eat plenty of good fruits and vegetables and lean protein.  If you are following anything remotely close to The Daniel Plan, you should find you have a higher immunity to start with.  You have done away with preservatives, chemicals, msg (monosodium glutamate), trans fats and high fructose corn syrup.  Those last three are crucial and literally, killers. This is why one of the first principal rules we learn is to READ LABELS for ingredients.  Try to focus on as few ingredients as possible and only ones you can pronounce. Real food doesn’t need extra ingredients.  Remember, if it’s grown on a plant, eat it; if it’s made in a plant, pitch it.  Remember grandma’s chicken soup?  There is a lot to be said for it!  Last, but not least, exercise.  You don’t have to go to a gym.  You don’t have to buy a new wardrobe.  Start your morning with some stretches.  Take a walk. Do what your body will allow and what you enjoy.  As a rule, keeping the sofa warm doesn’t qualify as exercise, even though you can even exercise from a chair if you have limited mobility.

 Something else I do, that is a very personal decision, is take a lot of vitamins and use essential oils.  For me, it works.

We have a few months of winter and no one wants to spend all winter sick.  It is every where we turn, so isn’t it worth a little effort to avoid as much as possible?  Be healthy and wise!  Tis the season to be jolly, not sick.

Pray Unceasingly!!

In His light,

Lois

 

What a Functional Medicine Expert Does the Second He Starts Feeling Sick

William C. Cole, D.C.  Source:  MindBodyGreen

No matter how awesome our immune systems are, inevitably, we all get sick at some point. Eating clean and exercising will give your immune system a natural boost, but sometimes your body just gets caught off guard. Next thing you know you are waking up with that ever-so-slight tickle in the back of your throat, and you’re a little more tired than usual. You know right then that there are two options: Either you fight off this cold successfully, or the mucus monster takes over.

Since I see patients every day in my functional medicine clinic, the last thing I want to do is walk into a consultation with a stuffed-up nose to tell other people how to be healthy. Because of this, every time I feel a cold coming on, I have a specific regimen that usually kicks my immunity into high gear and allows me to avoid the cold completely—or at least greatly reduce it to only a couple of days of mild symptoms. Here’s exactly what I do when I need to kick a cold in the butt!

1. I incorporate detoxing superfoods.

   Over time, toxins from our everyday life build up in our bodies and put stress on our immune system. Because I want to give my immune system the most optimal environment to thrive, getting rid of as many toxins as possible is essential for fighting off colds.  Since I already try to limit the amount of toxins I’m exposed to regularly, when I’m feeling sick I bring in particular foods that have intense detoxing properties like parsley, cilantro, blueberries, and dandelion tea.

   I’ll switch out a few cups of my green tea throughout the day and replace it with dandelion tea. It’s filled with B vitamins designed to amp up my detoxing methylation pathways. Blueberries, cilantro, and parsley get added to my morning smoothie, and I end up eating a few more handfuls of blueberries throughout the day as a snack.

   2. I go adaptogenic.

   Adaptogens are always my go-to when I’m feeling a little sluggish. These natural plants and herbs are all designed to bring balance to whatever system you’re targeting. No matter what symptoms you are dealing with, chances are there’s an adaptogen for that. Man, nature sure knew what it was doing with these. Here are three of my favorites:

   Maca: packed with vitamin C

   Ashwagandha: traditionally used to boost the immune system after being sick

   Astragalus: has antiviral and antibacterial properties

   3. I target my vitamins and supplements.

   On a regular basis, I use food as my medicine and eat a clean diet filled with organic grass-fed and wild-caught meat, lots of healthy fats, and a wide range of vegetables with some fruit. But when my immune system is fighting an uphill battle, I bring in supplements.

   Echinacea: This herb has been shown to reduce the duration and severity of the common cold.

   Vitamin C: This immune booster has been found to reduce symptoms by up to 30 percent. Take anywhere between 1,000 and 4,000 mg per day.

   Zinc: This nutrient’s main role is to increase white blood cells and fight off infection, and it can actually increase vitamin C’s immune-boosting properties when taken together. About 75 mg per day has been shown to help your body fight off a cold faster.

   4. I up my immune-boosting foods.

   When I get that scratch in my throat, I go straight for the Manuka honey. This honey from New Zealand has even higher nutritional content than regular raw honey and has next-level antimicrobial properties. I’ll add a little to my dandelion tea throughout the day. Chaga is also one of my favorites, as it works as an immune-balancer and an antiviral against viruses like the flu. Turkey tail is another intense immune booster, as it has been successfully used to boost the immune systems of cancer patients! I like to sauté these and eat them as a side dish with my meals. Or, if you aren’t a fungus lover, you can get mushroom powders to add into smoothies.

2. 5. I gargle with salt water.

   Sea salt is a great anti-inflammatory, and when dissolved in warm water, it can be a fantastic easy way to ease a sore throat because of its ability to loosen mucus and rid the throat of bacteria and other irritants. According to the American Journal of Preventive Medicine, people who gargled with salt water had a 40 percent decrease in upper respiratory infections. I like to mix 1 teaspoon of sea salt with 8 ounces of warm water and gargle for at least 30 seconds.

   6. I go crazy with the essential oils.

   These concentrated liquids have been used for thousands of years due to their intensive healing abilities. These are three of my favorites that I diffuse these in my home and office when I start feeling under the weather:

   Tea Tree: This oil is antimicrobial, antiviral, and has antifungal properties.

   Eucalyptus: This amazing-smelling oil is antimicrobial and an amazing decongestant. If I am really battling congestion, I will place a little eucalyptus oil on my chest.

   Frankincense and myrrh: No wonder these were two of the gifts the wise men bestowed on baby Jesus. The synergistic antimicrobial benefits of these two oils are second to none. I put this goodness all over face, neck, and arms even on a good day!

   7. I drink bone broth.

   There’s a reason why grandma’s chicken noodle soup became such a famous cold and flu remedy, and it’s especially helpful if you are fighting off a stomach virus. Bone broth contains gelatin, glucosamine, glycine, and minerals that help heal your gut from the inside out. The root of all disease begins in your gut, so feeding your digestive system with this food medicine will help you get you back to 100 percent.

Dr. Will Cole, leading functional medicine expert, graduated from Southern California University of Health Sciences as a doctor of chiropractic. His extensive post doctorate education and training is in functional medicine and clinical nutrition. Dr. Cole consults people around the world via webcam and locally in Pittsburgh. He specializes in clinically investigating underlying factors and customizing health programs for thyroid issues, autoimmune conditions, hormonal dysfunctions, digestive disorders and brain problems. Visit www.drwillcole.com for free e-books, recipes, and webcam evaluation.