As we move into December, my mind tends to get distracted easily.  Even more so this year, since we are leaving early tomorrow for a little anniversary jaunt!  It has been planned for almost a year and I am SO excited!

 Along with that, comes planning for Christmas and a new session of Daniel Plan in January.  So, it is easy to get distracted and when I get distracted I have to be very careful.  My motivation remains strong, but my focus can waver easily.  My journey to a healthy body continues.  My motivation will continue to come from my Lord and as long as it does, I will succeed in His time.

 There is no magic pill.  No quick fix.  What is your motivation?  What is your goal?  If you want that quick fix and you aren’t truly motivated, it will be like every other fad you have tried.  If you really want to be healthier and feel better, this is the place for you.

 We are about to celebrate the birth of Jesus Christ on this earth.  What a precious gift!  As we move into the season, remember what we are celebrating.  Not just what gifts we can give or receive, but the REAL gift, already given to us.  The only thing that really matters.

 Pray Unceasingly!

In His light,

Lois

The Source of Motivation

The Daniel Plan

 My counsel is this, live freely, animated and motivated by God’s Spirit. Then you won’t feed the compulsions of selfishness.  —Galatians 5:16 MSG

 Did you know that God gives you the motivation to do what he wants you to do? And that includes getting physically healthy.  He gives you not just the power to do it, but also the desire to do it. The motivation to do God’s will actually come from God himself.

 So if you don’t already desire to get physically healthy so much that you’re willing to schedule movement into your calendar or take healthy steps with your eating, ask God to give you that desire.

If you aren’t motivated to get enough rest or take time alone with God each day, ask him for the motivation. Tell him, “Lord, I don’t want to make these healthy changes, but I want to want to make them. It’s been tough trying to shift my mindset, but I desire to do that. Please fill me with your Holy Spirit, so that I love what you promise and desire what you command.” He longs to answer that prayer.

 Food for Thought:  God is eager to give you the motivation to make healthy changes you desire.

It’s official!  The holiday season has begun.  Thanksgiving is this week!

You really don’t have to deprive yourself to eat healthily.  If you just simply cannot pass up that luscious pie, take a small wedge instead of a quarter of the pie.  Take a couple of tablespoons of that favorite comfort food that you ALWAYS have.  Then indulge in the vegetables and goodies that give back to you, instead of robbing you of your energy and your health.  I am going to include a recipe at the end that is not only delicious, but an absolute burst of goodness for you.  It is also very SIMPLE!  I love simple!

  Turkey is healthy!  Unfortunately, many things that go with it aren’t.  If you are cooking, you can make it easy.  Plenty of vegetables and fruits go a long way with that gobbler!  Roasted vegetables are one of my favorites.  Just dice all kinds of vegetables, pick your favorites  (I love zucchini, yellow squash, butternut squash, sweet potatoes, mushrooms, tomatoes and just about anything else you like), drizzle with some olive oil and roast!  I also like a sprinkle of garlic.  There is an abundance of salads you can make and have you ever tried simply slicing sweet potatoes, add a touch of coarse ground Himalayan pink salt and some real butter and bake it.  It’s simple, healthy and very good!  All REAL, WHOLE food and no chemicals and preservatives!

 Christmas will be here before we know it too.  Think beautiful red and green fruits and vegetables, whole grains and whatever favorite protein that you want to use.

 If you are going somewhere else, eat an apple right before you go.  If you are going to someone else’s house, take something healthy to share and maybe some healthy nuts to snack on later.  This will allow you to eat lighter if there is nothing healthy, and you won’t be hungry.

 In case you think I’ve forgotten it’s the holidays, keep in mind that if you eat lighter and healthier earlier, if you REALLY want to indulge in something later, just watch your portion size and never make yourself miserable or guilty.

 Happy Thanksgiving!

Pray Unceasingly!

 In His light,

Lois

 

15 Ideas to Survive the Holidays While Feeling Great!

Mark Hyman, MD

It’s holiday time!  This is when we are all tempted (even me) to indulge and eat too many things that taste good but make us feel bad.  Then, of course, we promise ourselves to go into food rehab right after the holidays.  But what if you could enjoy the holidays, have amazing food and not be smothered in mounds of sweets and cakes and heavy foods that give you that momentary pleasure that you immediately regret.

Remember that commercial for antacids, “I can’t believe I ate the whole thing”?  Holidays are a festive, joyful time to celebrate with family and friends. And you can avoid turning those social functions into sugary, processed food celebrations that do nothing good for your health or waistline and ultimately, can contribute to diabesity.

Especially during the holidays, you’ll likely find yourself somewhere where you have no control over what is served — a party, an event or a friend’s house. But that doesn’t mean you need to lose control and devour whatever sugary concoction your host has made.

These 15 strategies can become incredibly helpful for your next dinner party or another holiday social gathering:

Make special requests. Tell your host about any food sensitivities you might have. Most will be more than happy to accommodate your request.

 Don’t skip meals on the big party day. Instead, eat early and eat often. Keep the fire of your metabolism burning all day, rather than slowing it down during periods of “mini-starvation.” Always have breakfast, eat every 3 to 4 hours, and try to schedule meals at the same time every day. Your metabolism will work faster and more efficiently. You will lose weight, have more energy and feel better.

 Eat before you go. I will often eat before I go to an event. I am happier, have more fun, and can enjoy talking and interacting if I don’t have to focus on eating.

 Load up on real foods first. Stick with whole fruits, vegetables, non-gluten grains, healthy fats and wild-caught fish or other animal protein. These foods signal your brain to stop eating and you’re less likely to reach for sugary processed foods and dessert.

 Watch out for sugar pushers. Every family has one of these. They give you a guilt trip about not trying their special pie, persuading you to “live a little.” If you must sample their creation, having a few bites will usually appease them. Just be careful that a few bites don’t become two pieces.

 Make family and friends, not food, your focus. The holidays are about giving and celebrating with those we love most. Food usually becomes the center of attention during these social situations. Remember to shift your focus on what really matters rather than making a beeline for the buffet.

 Bring an emergency pack. If you are not sure what the food choices will be, then be prepared. Having your emergency life pack is a great backup. You can always have something before you go in and after you leave if you are still hungry. Over time you will find your favorite version of the life pack, but here’s an example of what you could include:

 A small bag of raw almonds, walnuts or pecans

 A small bag of cut carrots or cucumbers

 A small container of hummus (try Wild Garden single-serve packets)

 A can of wild salmon or sardines

 A container of chickpeas with olive oil, lemon, salt, and pepper

 A healthy whole-food protein bar

 Have a potluck get-together. You can do this at your office. Have coworkers share the responsibility of making lunch for the group once a week or every two weeks. Or create a holiday dinner and request everyone brings one dish. Coordinate those dishes ahead of time so you know everyone brings something different and that every dish will be healthy.

 Watch your alcohol. Among its problems, alcohol depletes mood-boosting B vitamins, is a brain toxin and slows down brain metabolism. It also makes you uninhibited around food.  If you drink at parties, stick with a dry wine or tequila. Whatever you do, avoid eggnog and other sugary alcoholic drinks. Also remember to stay hydrated during the event.

 Be aware of food sensitivities. Dairy and gluten are the most common triggers of food allergies, and they appear often during the holidays. For patients who have trouble losing weight, I often recommend a short elimination, like the 10 Day Detox in The Daniel Plan book. Both dairy and gluten are linked to insulin resistance and, therefore, weight gain. This one move may be the single most important thing you can do to lose weight.

 Just relax and eat. Eat things that nourish you such as meat, fish or chicken. Ask for extra vegetables or a second salad. Or just do your best and relax and have fun – you can always get back to your routine in the morning.

 Don’t skimp on sleep. Sleep often takes a backseat during holiday festivities, but getting sufficient amounts becomes even more important among what can sometimes become stressful, frenzied days. Take a little “holiday” in the two hours before bed. Creating a sleep ritual, a special set of little things you do before bed to help ready your system physically and psychologically for sleep, can guide your body into a deep healing sleep.

 Workout before you go. Exercise is the only thing besides eating breakfast that has been correlated with long-term weight loss.   You don’t have to exercise to exercise. Instead of going to the gym, try going for a brisk walk, ice skating, playing with your kids or going for a hike.

 Bring your supplements. Just because you eat a big dinner doesn’t mean you should neglect crucial nutrients you might not be getting in your food. For almost everyone, I recommend a multivitamin and mineral supplement; calcium and magnesium with vitamin D; and omega-3 fatty acids (fish oil) as foundation nutrients.

Journal your experience. One study published in Kaiser Permanente Research found people who recorded what they ate lost twice the amount of weight as those who didn’t journal. Writing down everything – including what you eat, your exercise and any emotional or psychological experiences that might become relevant – can help you pinpoint what may have gotten you off track.

That period between Thanksgiving and the New Year can also be a very stressful time. We often soothe our stress with endless desserts and other processed, sugary foods that are everywhere during the holiday season. It’s important to focus on strategies to calm the mind. Two of my favorite ways to manage stress involve taking an UltraBath and doing a “Take 5” breathing break. I also encourage you to do yoga, meditation or any other relaxation technique.

Date and Almond Balls

10 ounces of pitted dates

1 T coconut oil

¼ tsp ground cinnamon

1 T desiccated coconut (I use unsweetened coconut flakes)

2 ounces chopped almonds

Almond meal

 Put pitted dates in a food processor with the coconut oil, cinnamon and coconut.  Pulse a minute or two to finely chop.  Transfer the mixture to a large bowl, add the chopped almonds and knead into a dough.  If it’s too sticky, rub a little coconut oil onto your hands.  Once kneaded, pinch off a piece about the size of a marshmallow and roll into a ball, then roll it in the almond meal till coated.

 These balls can be kept in an airtight container for approximately a month.

50 calories; 1 g fat; 0 g cholesterol; 1 mg sodium; 11 g carbohydrate; 1 g fiber; 9 g sugar; 0 g protein

The Freedom of Self-Control

 Happy October 31st!

 Maybe the “spookiest” part of today is the fact that we still have to deal with commercials and pre-election for 8 more days!  The rest is in our prayers and God’s plans.   May God be with us.

 There are daily choices in every aspect of our lives.  Some are simple and some require a great deal of thought and prayer.  And sometimes those that you thought were so simple, could have used a bit more thought and prayer.  We have the freedom to makes these choices and that is a privilege that shouldn’t be taken lightly.  There are so many who don’t have that freedom and yet we so often take it for granted.

 My wish for each of you this week is that you pray about each choice you make.  Whether it is what you put in your body and mind or what comes out as a result, pray that it will glorify God.  Pray that when we stand before Him, we can do it with our heads held high and know that even the mistakes we have made have been forgiven.  Pray that everyone we meet sees His love in us.

 Pray Unceasingly!

 In His light,

Lois

 The Freedom of Self-Control

The Daniel Plan

The grace of God … teaches us to say “No” to ungodliness and worldly passions, and to live self-controlled, upright and godly lives in this present age. —Titus 2:11-12 NIV

We want to say “No” to unhealthy habits, but sometimes that’s difficult to do in our own strength. At times those habits can seem so deeply rooted that we aren’t able to make those good choices.

What can we do? The Bible urges us to pray for the grace of God, which enables us to say “No” to unhealthy impulses and “Yes” to self-controlled, upright, and godly habits.

It turns out that self-control is true freedom, the freedom to choose what we know is good for us. We gain more self-control as we pray for grace and then act on grace.

The more often we act on grace and choose wisely, the weaker the grip our old habits have on our lives. We may have setbacks along the way, but more and more we’ll be able to choose self-controlled practices.

Food for Thought: Self-control is true freedom, and God’s grace makes it more and more available to us, so that gradually we become fully free to make the choices we know will make us flourish.

Happy Monday!

When I read this article, my first instinct was to say “what’s wrong with this!”.  I’m sure I am guilty of all of them at one time or another.  We have been programmed to believe so many things and they aren’t all good things.

 It is entirely possible that a few years down the road, we will be told something different again.  As for me, I look at what has happened to us since the low fat fad hit and I see why we need to balance our diet with healthy, high quality fats.  REAL food fats like avocado, coconut oil, oily fish and so forth.  These not only balance our hormones, they help us feel full and battle a lot of diseases!

 When I think about the sun, I have to laugh.  I have gone from rubbing on baby oil and doing my very best to fry myself, (my skin is paying for that many years later) to avoiding the sun entirely.  Today, I try to carefully monitor it, but actively attempt to spend some time in the sun without blocking it.

 I have to admit to being a little addicted to salt.  Knowing this about myself, I really try to watch it, but by not eating packaged, processed food, your sodium intake is reduced drastically.  If I add salt, it is almost always sea salt.

 My exercise is pretty balanced now.  It is an ongoing process to figure out what I can and can’t do to not hurt myself, but I think I’m getting close.

Sleep is a major problem for me.  I just don’t sleep well.  I have tried all the “remedies” and just struggle through.  I won’t take drugs to accomplish this, so I will just keep trying…

 How about you?  What change/s can you make to make your life healthier, happier and just better generally?

 Pray Unceasingly!

 In His light,

Lois

 

5 “Healthy” Habits That Could Actually Be Harming Your Health

James Colquhoun – Food Matters

 Despite your best efforts, sometimes things aren’t always as they seem. We’re busting 5 of the most common “healthy” habits that could actually be doing more harm than good.

 1. You Opt for Low-Fat or Fat-Free

In 2012, a study from Purdue University showed that the low-fat and fat-free salad dressings, in particular, make it more difficult for you to absorb key nutrients in your salad. Carotenoids, which are linked to combating cancer, heart disease, and vision loss, are more readily absorbed from veggies when paired with fat-based dressings.

So while you may think you’re doing the right thing cutting back on the fat content of your meal, in fact, you’re reducing the benefits of eating the salad in the first place! Use a full-fat homemade dressing, or add some avocado, nuts, seeds or oily fish to your salad to boost the nutrient bioavailability naturally.

 2. You Stay Out Of The Sun

As part of your long-term skincare regime, you slather on the sunscreen, put on a hat, and stay in the shade. That’s when you have time to actually get away from your desk job and get outside…. But whilst there is nothing wrong with wanting beautiful, supple skin for as long as possible, totally avoiding sun exposure is actually detrimental to your health.
In fact, without daily sun exposure, your body struggles to produce adequate vitamin D, resulting in a range of deficiency symptoms including depression, gut problems, fatigue, tiredness, muscle, bone and joint pain. Not convinced? Here are 8 more reasons to get sunshine daily!

All you need is 10 minutes a day of sunshine on exposed skin without any sunscreen to kickstart your body’s vitamin D generation.

 3. You Avoid Salt Completely

Consuming salt (sodium chloride) has been demonized as a contributing factor to heart disease for years with its links to increasing our blood pressure. However, studies show that dietary sodium or salt intake does not affect everybody the same way. In fact, for many people, there are no changes in blood pressure after ingestion of varying amounts of sodium. It’s only in those who are salt sensitive!

When you completely avoid salt, you’re actually restricting a food rich in minerals and electrolytes that help replenish your stores and support optimal health. According to health expert Mike Adams, adding a sprinkle of high-quality sea salts such as Himalayan or Celtic sea salt into your dietary routine helps to give your mineral intake a gentle boost with 84 different minerals and trace minerals.

In fact, the majority of sodium in the Western diet comes from processed, packaged foods. So if most of the food you eat is fresh produce and minimally processed, then a sprinkle of quality sea salt is nothing to worry about, in fact, it’s good for you!

 4. Your Exercise Efforts Are Focused On Cardio

Daily walks, a morning run, or an afternoon jog is certainly a great addition to a healthy lifestyle, but when you’re skipping gym sessions or at-home strength training circuits for another run, then your metabolism, muscle structure, and skeleton may be missing out! Plus,  if you’re upping the cardio in an effort to lose weight without doing any resistance training, you’ll still lose weight, but you’ll be losing valuable muscle tissue too! For a lasting change, you have to integrate strength workouts into your routine.

Research demonstrates that resistance exercise training has profound effects on the musculoskeletal system, contributes to the maintenance of functional abilities, and prevents osteoporosis, sarcopenia, lower-back pain, and other disabilities. As well as positively affect risk factors such as insulin resistance, resting metabolic rate, glucose metabolism, blood pressure, body fat, and gastrointestinal transit time, which are associated with diabetes, heart disease, and cancer.

To get the benefits? Aim to stay active most days, with at least 2-3 resistance training sessions a week for a well-rounded fitness regime!

 5. You Skip a Sleep-In for The Gym

Yes, you read that right!

Picture this: It’s super early in the morning, and your alarm goes off. Time to hit the gym or make that Pilates class before you race to work. The only problem is, you’re really, really tired! Some might tell you to get up and go no matter what, but in actual fact, on those super sleepy mornings when you have been deprived of sleep, you’re better off hitting snooze!

 Sleep plays a major role in your overall physical and emotional health, helping your brain function, reducing your risk of chronic disease, promoting mental well-being, and boosting your immune system. Yet most Americans aren’t getting enough sleep.  Studies also show that sleep loss is associated with increased hunger and appetite, linking a lack of shut-eye with an increased risk of obesity.

So from time to time, when you just can’t face that early morning workout, don’t feel guilty. Enjoy the sleep in knowing you’re doing something great for your body!  We’re not saying to skip exercise altogether though. If the only time you can fit in a sweat session is early in the morning, and each day you’re struggling to decide whether to snooze or workout, then it’s simply time to reassess your bedtime schedule to make sure you’re getting enough of both sleep and exercise!

 It’s easy to get caught up with what you feel you ‘should’ be doing, and what others may push or mislead you to do, but in the end it comes down to doing the things that make you feel amazing, deep down to your core. They’re individual, and can be a mix of things from walking to work, enjoying a green smoothie, helping others, reaching new personal bests with your fitness, or cooking delicious, healthy meals for yourself and your family. Those are the health habits that give you long-lasting radiant health and help you find true happiness.

What “healthy” habits have you broken since learning more information?