Last week was a very good week. I ran 5 out of 7 days. I had a total of 23 for the week. I achieved an 8:41 pace per mile on Saturday. My PB is 8:40. This is 1 second off from my best running time!
_____________________________
Got a call this morning that my Dad had a stroke and was sent to Jackson. Not sure when we can get back to running...on hold for now. I covet your prayers.
Monday, August 31, 2009
Thursday, August 27, 2009
Great Tuesday - UPDATED 8/27/09
Kent and I decided last week that we would join the other Pine Belt Pacers at the Longleaf Trace in Hattiesburg to do a "partner run". It was different from anything we'd done. Having a race to train for is one thing, but we thought this would put a spark in our running. Unfortunately due to the weather reports forecasting rain, it was postponed to the following Tuesday (this week). But since it didn't rain but many of the locals still got together. Kent and I practiced running together once last week and then again the actual day of the run. (I added a couple more miles to my run while Kent swam. This made 6 miles for me and 4 for him for Tuesday.) Prior to the race, Christy T. taught us some core exercises (Pilates) which is especially good for runners. It builds abdominal muscle strength which are the ones that actually "move" your body. I thoroughly enjoyed these. I do a few core exercises myself but took advantage of learning some different ones. Thanks, Christy!
The rules of the run were:
1. No running watches.
2. No iPods. (This one was hard for me!)
3. Must run with your partner AND cross the finish line together.
4. Predict your running time for the partnership.
The object of this race was to see who could come closest to guessing how long it would take them to run the two miles together, so it didn't matter who crossed the finish line first. How cool is this! We put our prediction on the chart and off we went. As with any race, we seemed to start out faster than our norm, but we stayed together. Since it was held at 6:00 p.m. and with the recent cool front gracing our area, the temp was great.
We couldn't believe how close some guessed. The winning partners came within 3 seconds of their estimated run time! I believe this is correct. WOW...great job ladies! Here are the winners:
I'd love to do this again...how fun! After the run, we enjoyed some delicious food. Pizza was brought in and some brought complimentary foods. There was a great black bean and corn salad and a wonderful squash casserole brought...yummy!! I could have eaten these all by myself, but resisted...kinda! Frank B. was kind enough to take our picture...eating, of course!!
We really enjoyed the evening and loved the fellowship. Everyone is so nice. They encourage you whether you are a seasoned runner or a novice. What great people! To see all of the pictures, go to the Pine Belt Pacers web site.
This is the end of the summer and I think next week is the end of their weekly Tuesday runs. I hate that we didn't participate in more, but there's always next year and something to look forward to.
The rules of the run were:
1. No running watches.
2. No iPods. (This one was hard for me!)
3. Must run with your partner AND cross the finish line together.
4. Predict your running time for the partnership.
The object of this race was to see who could come closest to guessing how long it would take them to run the two miles together, so it didn't matter who crossed the finish line first. How cool is this! We put our prediction on the chart and off we went. As with any race, we seemed to start out faster than our norm, but we stayed together. Since it was held at 6:00 p.m. and with the recent cool front gracing our area, the temp was great.
We couldn't believe how close some guessed. The winning partners came within 3 seconds of their estimated run time! I believe this is correct. WOW...great job ladies! Here are the winners:
I'd love to do this again...how fun! After the run, we enjoyed some delicious food. Pizza was brought in and some brought complimentary foods. There was a great black bean and corn salad and a wonderful squash casserole brought...yummy!! I could have eaten these all by myself, but resisted...kinda! Frank B. was kind enough to take our picture...eating, of course!!
We really enjoyed the evening and loved the fellowship. Everyone is so nice. They encourage you whether you are a seasoned runner or a novice. What great people! To see all of the pictures, go to the Pine Belt Pacers web site.
This is the end of the summer and I think next week is the end of their weekly Tuesday runs. I hate that we didn't participate in more, but there's always next year and something to look forward to.
Tuesday, August 25, 2009
Good News for the Tight Budget
Today I'd like to share with you an article on great staple foods to keep on hand that are cost effective for those on a tight budget. If you do not like most of these, remember you may have to make an effort to change your "likes". Your body will always crave what you've put in it for years and for most of us, that's unhealthy things. Our tastes change in different stages of our lives, so keep this list handy for your next shopping trip and be adventurous. Remember the old saying: "Try it, you might like it!"
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Top 10 Budget-Friendly Foods (Healthy Ones!)
Tightening your belt these days? You don't have to cut back on healthy foods as you're trimming your family food budget! Here are 10 top picks for economical and delicious healthy foods.
By Joy Bauer
With the economy suffering and food prices rising, your family’s grocery bill might be in need of a few budget cuts. Unfortunately, because of the misperception that healthy foods always cost more, nutritious foods like fresh produce are often the first to get bumped from grocery carts. But there are plenty of ways to save money without sacrificing the quality of your diet. Here are 10 of my top picks for healthy foods that won’t break the bank.
1. Oats
Oats are one of the cheapest healthy breakfast options around, and, as a member of the whole-grain family, they’re loaded with healthful nutrients. One serving of oatmeal (made from a half-cup dry oats) doles out five grams of protein and four grams of fiber, while setting you back only about 30 cents (and 150 calories).
Buy plain, dry oats in the big canisters rather than the (often presweetened) individual packets, which are way more costly. This way, you’re also in control of the added ingredients, sugars, and total calories in your breakfast. Great mix-ins include fresh or dried fruit (such as diced apple, sliced banana, berries, or raisins), peanut butter, chopped nuts, or a few teaspoons of preserves.
2. Healthy Frozen Mixed-Vegetable Blends
Bagged frozen vegetables are one of the greatest values in the grocery store (generic versions are typically cheaper than the popular name brands, unless there’s a sale). And because mixed-vegetable blends (such as stir-fry or California-style varieties) contain up to seven different vegetables in one bag, they are an incredibly easy and cost-effective way to incorporate a colorful variety of healthy produce into your diet. You’d spend significantly more if you bought all those veggies individually in their fresh form and would be much more likely to have the extras go to waste.
Frozen vegetables really are just as nutritious as fresh. They’re picked at their peak and flash-frozen, locking in all their healthful nutrients. Use frozen veggies just as you would fresh — in soups, chilies, casseroles, pasta sauces, omelets, stir-fries, and side dishes. Just make sure you don’t select blends that contain sauces, salt, sugar, or other unhealthy additives.
3. Fresh Fruit: Bananas, Apples, and Oranges
Refilling your fruit bowl every week can cost an arm and a leg… but it doesn’t have to! Make affordable fruits like bananas, apples, and oranges your weekly staples, and save more costly options like pineapple, pomegranates, melons, and papayas for special treats.
Bananas in particular are a bargain hunter’s dream. Select green, relatively unripe bananas at the store so they last all week. Don’t worry about them going to waste either; if they start to turn black and squishy, toss them into a plastic storage bag and freeze for later. Use frozen bananas in healthy fruit smoothies, or mash them up and mix into oatmeal, low-fat muffins, or pancakes.
Don’t forget about those oranges and apples — they’re kid-friendly, easy to tote, and stay fresh longer than most fruits.
4. Lentils
Lentils really are the king of legumes. They’ve got it all: fiber, protein, folate, iron, potassium, and a host of other trace minerals. Plus, they’re super-affordable and surprisingly easy to prepare. Unlike dried beans, they don’t require presoaking and they cook up quickly. Simmer lentils with diced tomatoes and seasonings for a hearty side dish, or add dry lentils to soups or stews to increase protein without relying on expensive meats.
5. Beans (Canned or Dried)
You can’t go wrong with these little guys. Like lentils, beans are packed with protein, making them an economical alternative to meat, poultry, and seafood. Plus, they’re healthy — loaded with fiber, which, among other things, maintains digestive health, reduces cholesterol levels, and keeps blood sugars under control.
Stockpile these pantry staples when they go on sale; dried beans will keep for up to a year, and canned beans last twice as long. If you choose canned beans, buy low-sodium whenever possible and be sure to thoroughly rinse before using to remove excess salt from the canning liquids.
Substitute beans for ground meat in chilies, tacos, soups, or burgers, or add them to cold salads. Pureed beans can even be used as a healthy, low-fat alternative to butter or oil in baked goods.
6. Peanut Butter
Peanut butter is a concentrated source of protein, as well as heart-healthy monounsaturated fats, vitamin E, and B vitamins. Of course, it’s also a concentrated source of calories, so make sure you limit yourself to no more than two tablespoons per serving (two level tablespoons are 195 calories).
Your money will be better spent if you choose natural peanut butters without added sugars or other additives. For a thrifty, wholesome breakfast, enjoy peanut butter spread on whole-wheat toast. Or squirrel away the cash you’d normally shell out for an expensive deli sandwich and have a “grown-up PB&J” for lunch — a real comfort food — by substituting sliced fresh fruit (apples or bananas work best with the bonus of being among the cheapest fruits) for jelly on your sandwich.
7. Canned Salmon
The healthy benefits of eating omega-3-rich fish like wild salmon are clear, but the price of fresh fish can be hard to swallow, especially if you’re feeding an entire family. Canned wild (Alaskan) salmon is a much more economical way to get your weekly fish quota. If you’re willing to spend just a few extra minutes removing the bones and skin yourself (rather than buying the boneless, skinless variety), you can save yourself even more money.
Canned salmon is perfect for cold salmon salad and warm salmon melts, and it makes great salmon cakes when mixed with egg, milk, and whole oats. Kids will love its mild flavor, too. Of course, canned salmon provides a hefty dose of sodium, so you’ll want to take that into consideration if you’re watching your salt intake.
8. Fat-Free Yogurt
An easy protein- and calcium-rich snack or breakfast option is fat-free yogurt. If your family members are big fans of this dairy favorite, consider buying the large 32-ounce tubs instead of the pricier individual cartons. Purchasing yogurt in portable six-ounce containers is convenient, but your wallet will be rewarded (you’ll save at least 20 percent) by taking a few extra seconds to scoop out an individual serving into a plastic container or bowl. Since the 32-ounce containers come in only a limited number of flavors, keep plenty of fun add-ins such as fresh fruit, raisins, and flavored extracts on hand to add some variety.
9. Eggs
Eggs are another low-cost, high-quality protein source. When stored properly in the fridge, raw eggs last about three weeks in the shell, so stock up when they’re on sale. Also consider buying one of the trays of 18 or two dozen that are available in some grocery and club stores to save a few more pennies. Use eggs to whip up cost-effective, meatless dinner entrées like omelets, frittatas, low-fat quiches, and egg sandwiches. Replace some of the whole eggs in these recipes with egg whites to lower the calories, fat, and cholesterol.
10. Sweet Potatoes
Our list of cheap eats would not be complete without the humble potato. For an added boost of nutrition, try replacing your regular old white potatoes with sweet potatoes. Like white potatoes, they are one of the richest sources of potassium, but ounce for ounce, sweet potatoes deliver more fiber, vitamin C, and beta-carotene than their pale cousins. These nutritional powerhouses don’t have to be limited to Thanksgiving dinner, either. Turn sweet potatoes into everyday favorites: Use them to prepare oven fries, mashed potatoes, and stews. Or, for a super-easy side, pierce a whole sweet potato with a fork, wrap in a damp paper towel, and microwave for four to five minutes. Top with nonfat Greek yogurt… or salsa for a little kick! One medium-sized sweet potato provides about 200 calories.
For more diet and nutrition advice, visit Joy Bauer's site.
----------------------------------------------------------
Top 10 Budget-Friendly Foods (Healthy Ones!)
Tightening your belt these days? You don't have to cut back on healthy foods as you're trimming your family food budget! Here are 10 top picks for economical and delicious healthy foods.
By Joy Bauer
With the economy suffering and food prices rising, your family’s grocery bill might be in need of a few budget cuts. Unfortunately, because of the misperception that healthy foods always cost more, nutritious foods like fresh produce are often the first to get bumped from grocery carts. But there are plenty of ways to save money without sacrificing the quality of your diet. Here are 10 of my top picks for healthy foods that won’t break the bank.
1. Oats
Oats are one of the cheapest healthy breakfast options around, and, as a member of the whole-grain family, they’re loaded with healthful nutrients. One serving of oatmeal (made from a half-cup dry oats) doles out five grams of protein and four grams of fiber, while setting you back only about 30 cents (and 150 calories).
Buy plain, dry oats in the big canisters rather than the (often presweetened) individual packets, which are way more costly. This way, you’re also in control of the added ingredients, sugars, and total calories in your breakfast. Great mix-ins include fresh or dried fruit (such as diced apple, sliced banana, berries, or raisins), peanut butter, chopped nuts, or a few teaspoons of preserves.
2. Healthy Frozen Mixed-Vegetable Blends
Bagged frozen vegetables are one of the greatest values in the grocery store (generic versions are typically cheaper than the popular name brands, unless there’s a sale). And because mixed-vegetable blends (such as stir-fry or California-style varieties) contain up to seven different vegetables in one bag, they are an incredibly easy and cost-effective way to incorporate a colorful variety of healthy produce into your diet. You’d spend significantly more if you bought all those veggies individually in their fresh form and would be much more likely to have the extras go to waste.
Frozen vegetables really are just as nutritious as fresh. They’re picked at their peak and flash-frozen, locking in all their healthful nutrients. Use frozen veggies just as you would fresh — in soups, chilies, casseroles, pasta sauces, omelets, stir-fries, and side dishes. Just make sure you don’t select blends that contain sauces, salt, sugar, or other unhealthy additives.
3. Fresh Fruit: Bananas, Apples, and Oranges
Refilling your fruit bowl every week can cost an arm and a leg… but it doesn’t have to! Make affordable fruits like bananas, apples, and oranges your weekly staples, and save more costly options like pineapple, pomegranates, melons, and papayas for special treats.
Bananas in particular are a bargain hunter’s dream. Select green, relatively unripe bananas at the store so they last all week. Don’t worry about them going to waste either; if they start to turn black and squishy, toss them into a plastic storage bag and freeze for later. Use frozen bananas in healthy fruit smoothies, or mash them up and mix into oatmeal, low-fat muffins, or pancakes.
Don’t forget about those oranges and apples — they’re kid-friendly, easy to tote, and stay fresh longer than most fruits.
4. Lentils
Lentils really are the king of legumes. They’ve got it all: fiber, protein, folate, iron, potassium, and a host of other trace minerals. Plus, they’re super-affordable and surprisingly easy to prepare. Unlike dried beans, they don’t require presoaking and they cook up quickly. Simmer lentils with diced tomatoes and seasonings for a hearty side dish, or add dry lentils to soups or stews to increase protein without relying on expensive meats.
5. Beans (Canned or Dried)
You can’t go wrong with these little guys. Like lentils, beans are packed with protein, making them an economical alternative to meat, poultry, and seafood. Plus, they’re healthy — loaded with fiber, which, among other things, maintains digestive health, reduces cholesterol levels, and keeps blood sugars under control.
Stockpile these pantry staples when they go on sale; dried beans will keep for up to a year, and canned beans last twice as long. If you choose canned beans, buy low-sodium whenever possible and be sure to thoroughly rinse before using to remove excess salt from the canning liquids.
Substitute beans for ground meat in chilies, tacos, soups, or burgers, or add them to cold salads. Pureed beans can even be used as a healthy, low-fat alternative to butter or oil in baked goods.
6. Peanut Butter
Peanut butter is a concentrated source of protein, as well as heart-healthy monounsaturated fats, vitamin E, and B vitamins. Of course, it’s also a concentrated source of calories, so make sure you limit yourself to no more than two tablespoons per serving (two level tablespoons are 195 calories).
Your money will be better spent if you choose natural peanut butters without added sugars or other additives. For a thrifty, wholesome breakfast, enjoy peanut butter spread on whole-wheat toast. Or squirrel away the cash you’d normally shell out for an expensive deli sandwich and have a “grown-up PB&J” for lunch — a real comfort food — by substituting sliced fresh fruit (apples or bananas work best with the bonus of being among the cheapest fruits) for jelly on your sandwich.
7. Canned Salmon
The healthy benefits of eating omega-3-rich fish like wild salmon are clear, but the price of fresh fish can be hard to swallow, especially if you’re feeding an entire family. Canned wild (Alaskan) salmon is a much more economical way to get your weekly fish quota. If you’re willing to spend just a few extra minutes removing the bones and skin yourself (rather than buying the boneless, skinless variety), you can save yourself even more money.
Canned salmon is perfect for cold salmon salad and warm salmon melts, and it makes great salmon cakes when mixed with egg, milk, and whole oats. Kids will love its mild flavor, too. Of course, canned salmon provides a hefty dose of sodium, so you’ll want to take that into consideration if you’re watching your salt intake.
8. Fat-Free Yogurt
An easy protein- and calcium-rich snack or breakfast option is fat-free yogurt. If your family members are big fans of this dairy favorite, consider buying the large 32-ounce tubs instead of the pricier individual cartons. Purchasing yogurt in portable six-ounce containers is convenient, but your wallet will be rewarded (you’ll save at least 20 percent) by taking a few extra seconds to scoop out an individual serving into a plastic container or bowl. Since the 32-ounce containers come in only a limited number of flavors, keep plenty of fun add-ins such as fresh fruit, raisins, and flavored extracts on hand to add some variety.
9. Eggs
Eggs are another low-cost, high-quality protein source. When stored properly in the fridge, raw eggs last about three weeks in the shell, so stock up when they’re on sale. Also consider buying one of the trays of 18 or two dozen that are available in some grocery and club stores to save a few more pennies. Use eggs to whip up cost-effective, meatless dinner entrées like omelets, frittatas, low-fat quiches, and egg sandwiches. Replace some of the whole eggs in these recipes with egg whites to lower the calories, fat, and cholesterol.
10. Sweet Potatoes
Our list of cheap eats would not be complete without the humble potato. For an added boost of nutrition, try replacing your regular old white potatoes with sweet potatoes. Like white potatoes, they are one of the richest sources of potassium, but ounce for ounce, sweet potatoes deliver more fiber, vitamin C, and beta-carotene than their pale cousins. These nutritional powerhouses don’t have to be limited to Thanksgiving dinner, either. Turn sweet potatoes into everyday favorites: Use them to prepare oven fries, mashed potatoes, and stews. Or, for a super-easy side, pierce a whole sweet potato with a fork, wrap in a damp paper towel, and microwave for four to five minutes. Top with nonfat Greek yogurt… or salsa for a little kick! One medium-sized sweet potato provides about 200 calories.
For more diet and nutrition advice, visit Joy Bauer's site.
Monday, August 24, 2009
Week of Aug. 17 Summary
By the end of the week, I had run more often than I had in a long time. This week I had put in some slower runs to build up my stamina. My plans are to do this off and on before adding more miles in an individual run. I ran 5 out of 7 days with a total mileage of 19 miles. (Wish I had known I was so close, I'd have done an extra mile somewhere to equal 20.)
Tuesday we planned to run a 2-miler at the Longleaf Trace. It was a partner run and Kent and I wanted to do something different. After training on Monday to see if we could run together easy, we were ready; but the weather had other intentions. A front was coming in and the run was postponed Tuesday. It is to be rescheduled next Tuesday.
Saturday, the 22nd, Kent and I ran in the Oak Grove High School 5k. This is the first race we've run since May and the first time I'd run hard since my hip started hurting. So far, so good...no pain! I won my age group with an 8:46 mile pace. I was real excited to run so well. This gives me a good starting point to work from. The awards were real nice and made by High School students. They were ceramic in the shape of the state of Mississippi with different things written on them. A hole was made in the top where a black ribbon was tied through it. The one I chose was simple and had the school name, 5k, 2009, and the "warrior" Indian marking on it. The school is Oak Grove High School Warriors. The state was golden yellow with the edges painted black; these were their school colors (the same as USM.)
Tuesday we planned to run a 2-miler at the Longleaf Trace. It was a partner run and Kent and I wanted to do something different. After training on Monday to see if we could run together easy, we were ready; but the weather had other intentions. A front was coming in and the run was postponed Tuesday. It is to be rescheduled next Tuesday.
Saturday, the 22nd, Kent and I ran in the Oak Grove High School 5k. This is the first race we've run since May and the first time I'd run hard since my hip started hurting. So far, so good...no pain! I won my age group with an 8:46 mile pace. I was real excited to run so well. This gives me a good starting point to work from. The awards were real nice and made by High School students. They were ceramic in the shape of the state of Mississippi with different things written on them. A hole was made in the top where a black ribbon was tied through it. The one I chose was simple and had the school name, 5k, 2009, and the "warrior" Indian marking on it. The school is Oak Grove High School Warriors. The state was golden yellow with the edges painted black; these were their school colors (the same as USM.)
Friday, August 21, 2009
Encouraging Words ...
While it may have seemed I was a little hard on you about weight issues. I want to take a moment to share with you a devotion that WILL encourage you in this area. Making choices is the bottom line, but there is also a mental issue to deal with, too. I pray you enjoy this! [This is taken from Proverbs 31 Ministries.]
"Honestly" by Lysa TerKeurst
"Be diligent in these matters; give yourself wholly to them, so that everyone may see your progress." I Timothy 4:15 (NIV)
I think we all get to a place sometimes in our life where we have to honestly assess, "How I am doing?"
It's not really a conversation I have with a friend or family member. It's one of those middle of the night contemplations where there's no one to fool. There's no glossing over the realities staring me in the face.
I know certain things about myself need to change but it's easier to make excuses than tackle them head on. Rationalizations are so appealing:
I'm good in every other area.
I make so many sacrifices already.
I need this comfort in this season of life- I'll deal with it later.
I just can't give this up. The Bible doesn't specifically say this is wrong.
It's not really a problem, if I really wanted to make a change, I could - I just don't want to right now.
Oh for heaven's sake, everyone has issues, so what if this is mine?
And on and on.
But excuses always get me no where fast. This is especially true for me in the area of healthy eating. Even if that's not your issue, I suspect this same script of rationalization has played out in your mind over other things.
So, the cycle continues day after day, week after week, year after year.
A whole lifetime could be spent making excuses, giving in, feeling guilty, resolving to do better, mentally beating myself up for not sticking to my resolve, feeling like a failure, and then resigning that things can't change.
And I don't want to spend a lifetime in this cycle.
Nothing will change until I make the choice to change . I have to want it, spiritually, physically and mentally. The battle really is in all three areas.
Spiritually: In Colossians 3:1-5 we are told to set our minds and our hearts on things above. In order to do this, we have to put to death whatever belongs to our earthly nature which sets itself up as an idol in my life.
Idolatry is trying to get my needs met outside the will of God.
Bingo. Can't deny it. This described food for me at times. Again, it wasn't a huge problem where I was medically in danger. But, any idolatry, no matter how small is a problem.
Physically: According to an extensive study done by Northwestern University, calorie restriction is the key ingredient for managing weight issues. (The link to see this study can be found on Lysa's blog today.) Of course, they state that exe rcise is also important but good nutrition is crucial.
Bingo. Can't deny it. It does matter what I eat. My weight is a reflection of what I consume.
Mentally: Don't settle. Don't compromise. What happens when you cut the "com" off of the word compromise? You're left with a "promise."
We were made for more than compromise. We were made for God's promises in all areas of our life.
Honestly. I am made for more than a vicious cycle of eating, gaining, stressing - eating, gaining, stressing...
I am made to rise up, do battle with my issues, and using the Lord's strength in me, defeat them - spiritually, physically, and mentally - to the glory of God.
Dear Lord, help me be courageous enough to speak honestly to You and to myself in those areas I'm giving in to compromise. Show me how to rely on Your strength for more self-discipline in my life - not for my glory but for Yours. In Jesus' Name, Amen.
Do you know the One who can help you overcome?
Application Steps:
So, how are you doing spiritually, physically, and mentally?
Decide today to set your mind on things above and ask God to reveal to you an area in which He wants to usher you to victory. It will take prayer. It will take faith. And it will take the encouragement of a friend.
Reflections:
What issue do I have that consumes way too much of my mental energy and produces stress in my life? Why not start tackling it today?
How might I apply the insights from this devotion to my particular situation?
Power Verses:
1 Timothy 4:16, "Watch your life and doctrine closely. Persevere in them, because if you do, you will save both yourself and your hearers." (NIV)
Philippians 1:25-26, "Convinced of this, I know that I will remain, and I will continue with all of you for your progres s and joy in the faith, so that through my being with you again your joy in Christ Jesus will overflow on account of me." (NIV)
Psalm 27:8, "My heart says of you, 'Seek his face!' Your face, Lord, I will seek." (NIV)
"Honestly" by Lysa TerKeurst
"Be diligent in these matters; give yourself wholly to them, so that everyone may see your progress." I Timothy 4:15 (NIV)
I think we all get to a place sometimes in our life where we have to honestly assess, "How I am doing?"
It's not really a conversation I have with a friend or family member. It's one of those middle of the night contemplations where there's no one to fool. There's no glossing over the realities staring me in the face.
I know certain things about myself need to change but it's easier to make excuses than tackle them head on. Rationalizations are so appealing:
I'm good in every other area.
I make so many sacrifices already.
I need this comfort in this season of life- I'll deal with it later.
I just can't give this up. The Bible doesn't specifically say this is wrong.
It's not really a problem, if I really wanted to make a change, I could - I just don't want to right now.
Oh for heaven's sake, everyone has issues, so what if this is mine?
And on and on.
But excuses always get me no where fast. This is especially true for me in the area of healthy eating. Even if that's not your issue, I suspect this same script of rationalization has played out in your mind over other things.
So, the cycle continues day after day, week after week, year after year.
A whole lifetime could be spent making excuses, giving in, feeling guilty, resolving to do better, mentally beating myself up for not sticking to my resolve, feeling like a failure, and then resigning that things can't change.
And I don't want to spend a lifetime in this cycle.
Nothing will change until I make the choice to change . I have to want it, spiritually, physically and mentally. The battle really is in all three areas.
Spiritually: In Colossians 3:1-5 we are told to set our minds and our hearts on things above. In order to do this, we have to put to death whatever belongs to our earthly nature which sets itself up as an idol in my life.
Idolatry is trying to get my needs met outside the will of God.
Bingo. Can't deny it. This described food for me at times. Again, it wasn't a huge problem where I was medically in danger. But, any idolatry, no matter how small is a problem.
Physically: According to an extensive study done by Northwestern University, calorie restriction is the key ingredient for managing weight issues. (The link to see this study can be found on Lysa's blog today.) Of course, they state that exe rcise is also important but good nutrition is crucial.
Bingo. Can't deny it. It does matter what I eat. My weight is a reflection of what I consume.
Mentally: Don't settle. Don't compromise. What happens when you cut the "com" off of the word compromise? You're left with a "promise."
We were made for more than compromise. We were made for God's promises in all areas of our life.
Honestly. I am made for more than a vicious cycle of eating, gaining, stressing - eating, gaining, stressing...
I am made to rise up, do battle with my issues, and using the Lord's strength in me, defeat them - spiritually, physically, and mentally - to the glory of God.
Dear Lord, help me be courageous enough to speak honestly to You and to myself in those areas I'm giving in to compromise. Show me how to rely on Your strength for more self-discipline in my life - not for my glory but for Yours. In Jesus' Name, Amen.
Do you know the One who can help you overcome?
Application Steps:
So, how are you doing spiritually, physically, and mentally?
Decide today to set your mind on things above and ask God to reveal to you an area in which He wants to usher you to victory. It will take prayer. It will take faith. And it will take the encouragement of a friend.
Reflections:
What issue do I have that consumes way too much of my mental energy and produces stress in my life? Why not start tackling it today?
How might I apply the insights from this devotion to my particular situation?
Power Verses:
1 Timothy 4:16, "Watch your life and doctrine closely. Persevere in them, because if you do, you will save both yourself and your hearers." (NIV)
Philippians 1:25-26, "Convinced of this, I know that I will remain, and I will continue with all of you for your progres s and joy in the faith, so that through my being with you again your joy in Christ Jesus will overflow on account of me." (NIV)
Psalm 27:8, "My heart says of you, 'Seek his face!' Your face, Lord, I will seek." (NIV)
Tuesday, August 18, 2009
Being Fat = Choice
That's right, I said it. If you are looking for excuses for the excess weight you carry around, you are looking in the wrong place. There's a low percentage of people who can attribute their weight to something "substantial" other than pure out lazy, selfishness. Since it's beginning, I've watched The Biggest Loser (TBL) and with as much as they have to lose, everyone eventually came to the realization that it began with poor choices.
There are reasons we make bad choices but if we're honest most are due to laziness or lack of self esteem. God never intended for us to be fat but to take care of the bodies He has given us. If you belong to Him, your body is His temple for residing within you. As with anything else, our priorities (another name for choice) take precedence. Unless you are sitting with another person due to illness, are bedridden, or you are taking medication that is known to cause weight or fluid gain, YOU ARE IN CONTROL of your health.
Exerpt: A tribute to my Grandmother: She was bedridden for many years due to muscular dystrophy. She had her right mind until she went home to be with the Lord. But up until the very end, she always exercised. That's right. She found innovative ways to exercise/move her arms, legs and even her eyes. She even watched what she ate because others had to lift her many times in the day. She had plenty of excuses but CHOSE not to use them. Wow! What a testimony! I look at it this way. You can put forth effort to do something about it or you can take the easy road, which is a wide busy one, and be lazy and fat! It's your choice!!
Now, getting back to TBL...if they can do it, there's absolutely no reason whatsoever for you not to be able to. It can be done!! It doesn't matter if you are 20 pounds, 50 pounds, 100 pounds or more than 200 pounds overweight. Success starts with a choice. You can wait until it is out of control or you can do something about it while it is manageable.
When I began Weight Watchers a year and a half ago, some would tell me that I didn't need to go on a diet. And, actually, I never did nor do I now nor will I ever advocate a "diet". I WILL advocate eating right! To me, DIETS = FAILURE. If you do not believe me, try this exercise (no, not the sweaty kind). Listen to those who diet say how much they hate salads and are not losing (or even gaining) weight or hate working out/exercising or all they do is drink diet drinks, eat carrot sticks and are hungry all the time? Ding, ding! They're doing it wrong! If you hear this or have said it yourself, look at what kind of salad you are eating or look at how much soda you are drinking or what kind of exercises you are doing and for how many weeks did it last. Salads are not the answer. Neither is a gallon of diet drink. If you fill your body with what it needs to function, you'll find that it is all you need. In Bible times, people ate many kinds of grains. This spells fiber...which in turn spells full with energy to boot.
Learn to like different foods. There are so many available to us now from all over the world and the options are huge. We're not confined to manna in the wilderness, you know. It will take some adjusting and discipline to drop fried foods and sugary treats. I know, I've been there. Remember, there are great fruits out there for your sweet tooth.
I do believe in eating correctly and keeping our bodies in good working order (exercise of some type). The kind of exercise I enjoyed usually depended on another person to be involved; i.e., racquetball (my favorite!), softball, etc. Since a "buddy" was not available (and had not been for quite a while), I made up my mind to LIKE something that only depended on me. This way no one or nothing else could be my "excuse" not to maintain a program. Please read carefully - I MADE UP MY MIND! This is the key.
I knew after carrying around the weight I had for a while that it wasn't going to get better with age. I mean, I'm not cheese or wine! (No comments about the age, please.) Though I've never been heavy, I've always been able to drop the pounds pretty easy. I like being active and doing things for exercise as oppose to going to some boring, stinking weight room. But this time, the weight wouldn't drop. So, I stepped back and took another look at "me" to see what was going on. My fast path to out-of-control obesity was coming at me strong. It scared me and I knew I had to do something about it. Then it came to me that I needed accountability which in turn enforces discipline. We all do when it comes to doing something we may not stick with whether it is eating correctly, exercising or even reading our Bibles daily. This is one thing I am so high on with Weight Watchers...accountability. Weighing in at the meetings. NO!!! You cannot do it at home. You'll cheat or not weigh. We all love ourselves and will do whatever it takes to protect us even if it is to play psychological games. We're weird, aren't we?
When you start feeling better you won't want to go back. And just think....you may even drop medication if you are using any! What a great perk! So the bottom line is, do you want to live until you're 50 "fat and sassy" or do you want to live until you're 85 and leave this world when God chooses to take you home? Again, the choice is mostly up to you. I beg you...choose life!!
There are reasons we make bad choices but if we're honest most are due to laziness or lack of self esteem. God never intended for us to be fat but to take care of the bodies He has given us. If you belong to Him, your body is His temple for residing within you. As with anything else, our priorities (another name for choice) take precedence. Unless you are sitting with another person due to illness, are bedridden, or you are taking medication that is known to cause weight or fluid gain, YOU ARE IN CONTROL of your health.
Exerpt: A tribute to my Grandmother: She was bedridden for many years due to muscular dystrophy. She had her right mind until she went home to be with the Lord. But up until the very end, she always exercised. That's right. She found innovative ways to exercise/move her arms, legs and even her eyes. She even watched what she ate because others had to lift her many times in the day. She had plenty of excuses but CHOSE not to use them. Wow! What a testimony! I look at it this way. You can put forth effort to do something about it or you can take the easy road, which is a wide busy one, and be lazy and fat! It's your choice!!
Now, getting back to TBL...if they can do it, there's absolutely no reason whatsoever for you not to be able to. It can be done!! It doesn't matter if you are 20 pounds, 50 pounds, 100 pounds or more than 200 pounds overweight. Success starts with a choice. You can wait until it is out of control or you can do something about it while it is manageable.
When I began Weight Watchers a year and a half ago, some would tell me that I didn't need to go on a diet. And, actually, I never did nor do I now nor will I ever advocate a "diet". I WILL advocate eating right! To me, DIETS = FAILURE. If you do not believe me, try this exercise (no, not the sweaty kind). Listen to those who diet say how much they hate salads and are not losing (or even gaining) weight or hate working out/exercising or all they do is drink diet drinks, eat carrot sticks and are hungry all the time? Ding, ding! They're doing it wrong! If you hear this or have said it yourself, look at what kind of salad you are eating or look at how much soda you are drinking or what kind of exercises you are doing and for how many weeks did it last. Salads are not the answer. Neither is a gallon of diet drink. If you fill your body with what it needs to function, you'll find that it is all you need. In Bible times, people ate many kinds of grains. This spells fiber...which in turn spells full with energy to boot.
Learn to like different foods. There are so many available to us now from all over the world and the options are huge. We're not confined to manna in the wilderness, you know. It will take some adjusting and discipline to drop fried foods and sugary treats. I know, I've been there. Remember, there are great fruits out there for your sweet tooth.
I do believe in eating correctly and keeping our bodies in good working order (exercise of some type). The kind of exercise I enjoyed usually depended on another person to be involved; i.e., racquetball (my favorite!), softball, etc. Since a "buddy" was not available (and had not been for quite a while), I made up my mind to LIKE something that only depended on me. This way no one or nothing else could be my "excuse" not to maintain a program. Please read carefully - I MADE UP MY MIND! This is the key.
I knew after carrying around the weight I had for a while that it wasn't going to get better with age. I mean, I'm not cheese or wine! (No comments about the age, please.) Though I've never been heavy, I've always been able to drop the pounds pretty easy. I like being active and doing things for exercise as oppose to going to some boring, stinking weight room. But this time, the weight wouldn't drop. So, I stepped back and took another look at "me" to see what was going on. My fast path to out-of-control obesity was coming at me strong. It scared me and I knew I had to do something about it. Then it came to me that I needed accountability which in turn enforces discipline. We all do when it comes to doing something we may not stick with whether it is eating correctly, exercising or even reading our Bibles daily. This is one thing I am so high on with Weight Watchers...accountability. Weighing in at the meetings. NO!!! You cannot do it at home. You'll cheat or not weigh. We all love ourselves and will do whatever it takes to protect us even if it is to play psychological games. We're weird, aren't we?
When you start feeling better you won't want to go back. And just think....you may even drop medication if you are using any! What a great perk! So the bottom line is, do you want to live until you're 50 "fat and sassy" or do you want to live until you're 85 and leave this world when God chooses to take you home? Again, the choice is mostly up to you. I beg you...choose life!!
Saturday, August 8, 2009
I Needed This ...
I decided to go to Weight Watchers this morning to weigh in. My reason to start it initially was to be accountable. Since I've been on the "lifetime" status having to weigh in only once a month, I've taken advantage of it and been quite slack. Last Thursday, July 31, was the last day that month I had to weigh in. This gave me a reason to start being serious again. My weight had dropped about 3 pounds before going in so it was a good start.
Today, I went to weigh in again since I had the chance to run often this week as I wanted to see what progress I had made. My weight fluctuated at the beginning of the week 3 pounds a day sometimes. All I wanted was to have dropped at least a half pound from last week's weigh in and I would be satisfied. But I really felt like I had done better because I "felt" better. So, I donned my "weigh in" clothes (you know, the lightest weighted ones you can find) and jumped on my WW scales to see how it would compare to theirs. I always do this and sometimes it is as much a difference as a pound! Hey, that's a lot when they count in half pound increments. Anyway, I got my figure and off I went. When I got on the scales I was happy because I knew I had dropped at least a pound and half and was excited about that. BUT, to my surprise, I had dropped 3.5 pounds in a week!!!! WOW!! I was so elated and happy to see that my running and diligence in feeding my body better had paid off. Next goal ... keep it up!
Today, I went to weigh in again since I had the chance to run often this week as I wanted to see what progress I had made. My weight fluctuated at the beginning of the week 3 pounds a day sometimes. All I wanted was to have dropped at least a half pound from last week's weigh in and I would be satisfied. But I really felt like I had done better because I "felt" better. So, I donned my "weigh in" clothes (you know, the lightest weighted ones you can find) and jumped on my WW scales to see how it would compare to theirs. I always do this and sometimes it is as much a difference as a pound! Hey, that's a lot when they count in half pound increments. Anyway, I got my figure and off I went. When I got on the scales I was happy because I knew I had dropped at least a pound and half and was excited about that. BUT, to my surprise, I had dropped 3.5 pounds in a week!!!! WOW!! I was so elated and happy to see that my running and diligence in feeding my body better had paid off. Next goal ... keep it up!
Friday, August 7, 2009
Weekly Summary
My run early this morning was great! My goal was to do a slow, calorie-burning run. So I donned my iPod and began my listening with the songs I have set up for a half marathon...slower paced. It worked great. I am so influenced by the beats and rhythms of songs as I seem to run accordingly. Most every run is followed by an abdominal, weights, core and floor workout. This week I had a total of 22.5 miles clocked. The following shows the day, miles run, time of run, pace per mile and comments. [Hope you can read it, I'm struggling and I wrote it!]
Mon...3.5 mi...35:24 min...10:06 pace...Right hip still sore
Tue...4 mi.....39:51 min....9:57 pace...Hip better
Wed...4 mi.....37:13 min....9:18 pace...No pain!
Thu...5 mi.....46:37 min....9:19 pace...Two days with no pain!
Fri...6 mi...1:00:00 hr....10:00 pace...Slow, calorie-burning run
Mon...3.5 mi...35:24 min...10:06 pace...Right hip still sore
Tue...4 mi.....39:51 min....9:57 pace...Hip better
Wed...4 mi.....37:13 min....9:18 pace...No pain!
Thu...5 mi.....46:37 min....9:19 pace...Two days with no pain!
Fri...6 mi...1:00:00 hr....10:00 pace...Slow, calorie-burning run
Ever Wonder What They Look Like???
Have you ever wondered what a 100 calorie snack looks like in your favorite candy? Here's the low-down:
1/2 Kit Kat bar
2/3 cup mini-marshmallows
29 M&M's
10 Peanut M&M's
1/3 Snickers bar
1/3 3 Musketeers bar
1/2 York Peppermint patty
A good way to ensure you only eat the size listed above is to measure the serving out and freeze it (okay, not the marshmallows ).
When you get the urge pull out a piece. It will take a bit longer to savor since it's frozen.
Resource: ~~100-Calorie Snack Cookbook by Sally Sampson
Weight Watchers Alert: Just because it is 100 calorie doesn't mean it is WW worthy...be careful!
1/2 Kit Kat bar
2/3 cup mini-marshmallows
29 M&M's
10 Peanut M&M's
1/3 Snickers bar
1/3 3 Musketeers bar
1/2 York Peppermint patty
A good way to ensure you only eat the size listed above is to measure the serving out and freeze it (okay, not the marshmallows ).
When you get the urge pull out a piece. It will take a bit longer to savor since it's frozen.
Resource: ~~100-Calorie Snack Cookbook by Sally Sampson
Weight Watchers Alert: Just because it is 100 calorie doesn't mean it is WW worthy...be careful!
Wednesday, August 5, 2009
Only One Way To Go ...
I think I'm on the way up!! Yay!!! I am feeling so much better and am beginning to run a little more like I ought to. With another half marathon bouncing around in my mind, the need to train is a constant reminder. Though I like to froze to death at my first one, I can hardly wait to do another; I guess just to see if I can do it again. Of course, I better be sure I can do a 10k first, huh? Oh well, it never hurts to have goals!
This is the third day in a row that I've run with the past two days being very slow runs so I don't overstress my hip. I ran 4 miles this morning and felt fantastic! No pain!!! Whew! I was getting discouraged over this whole thing. Not sure if it was my new shoes or if I had overworked my right hip, laying off for 5 days or so has definitely helped. So, I'm back to my old shoes. Since I'm not sure if they were the problem I hate to take the chance on these beautiful babies. Guess I'll invest in another new pair and can now say I have great looking walking shoes.
I have picked up about 6 or 7 pounds and am now excited about getting them off. Knowing I can run now should take care of this. Though it doesn't seem like much to most people, if you don't watch it, it WILL be a problem before you realize it. I know...it happened to me. And although I was never "fat" or "obese" according to the standards of today, I was heavier than I had ever been in my life and was well on my way to being in that group. To see my progress, go HERE and scroll to the August 26th entry. There's no reason to wait to do something about how you live and eat. If you wait until you are fat, you have more than an obstacle ahead to overcome. Don't let it happen to you!! Weight Watchers is a life saver...try it and see the results! Eat better and feel better...start today!
This is the third day in a row that I've run with the past two days being very slow runs so I don't overstress my hip. I ran 4 miles this morning and felt fantastic! No pain!!! Whew! I was getting discouraged over this whole thing. Not sure if it was my new shoes or if I had overworked my right hip, laying off for 5 days or so has definitely helped. So, I'm back to my old shoes. Since I'm not sure if they were the problem I hate to take the chance on these beautiful babies. Guess I'll invest in another new pair and can now say I have great looking walking shoes.
I have picked up about 6 or 7 pounds and am now excited about getting them off. Knowing I can run now should take care of this. Though it doesn't seem like much to most people, if you don't watch it, it WILL be a problem before you realize it. I know...it happened to me. And although I was never "fat" or "obese" according to the standards of today, I was heavier than I had ever been in my life and was well on my way to being in that group. To see my progress, go HERE and scroll to the August 26th entry. There's no reason to wait to do something about how you live and eat. If you wait until you are fat, you have more than an obstacle ahead to overcome. Don't let it happen to you!! Weight Watchers is a life saver...try it and see the results! Eat better and feel better...start today!
Tuesday, August 4, 2009
Well, I've taken it easy on my hip in the last week and a half. I think it's paid off. I truly hate to say that since my luck is that I will prove that wrong subconsciously :(
I ran once last week on Tuesday and my right hip hurt every step and was glad that it was over. Man, was I!!!
We got back from Orlando late Sunday and my hip was feeling so much better, even with all the walking we did at the Convention Center. So yesterday, I ran very slow and took my time. Though I could "feel" it deep it did not hurt, even all day long. My run was 3.5 miles with a pace of 10:06/mile. Today I thought I would follow suit and try it again. My goal was the same as yesterday with hopes of doing 4 miles. As it turned out, 4 was achievable with a slightly faster pace of 9:57. I can hardly stand to hear this pitiful pace! BUT I don't want to get hurt and ruin my running for months.
I've picked up about 6 pounds since all of this began and I'm sure carrying around this extra weight is more taxing on my body than it was use to a month ago. I am such a creature of habit and do not function well without it. My life has been anything but consistent since May. Adjusting is hard but I have to focus to get re-routed on the right path. I am determined and hopefully not over-determined!
I ran once last week on Tuesday and my right hip hurt every step and was glad that it was over. Man, was I!!!
We got back from Orlando late Sunday and my hip was feeling so much better, even with all the walking we did at the Convention Center. So yesterday, I ran very slow and took my time. Though I could "feel" it deep it did not hurt, even all day long. My run was 3.5 miles with a pace of 10:06/mile. Today I thought I would follow suit and try it again. My goal was the same as yesterday with hopes of doing 4 miles. As it turned out, 4 was achievable with a slightly faster pace of 9:57. I can hardly stand to hear this pitiful pace! BUT I don't want to get hurt and ruin my running for months.
I've picked up about 6 pounds since all of this began and I'm sure carrying around this extra weight is more taxing on my body than it was use to a month ago. I am such a creature of habit and do not function well without it. My life has been anything but consistent since May. Adjusting is hard but I have to focus to get re-routed on the right path. I am determined and hopefully not over-determined!
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