Clean Slate!

As the new year presents itself, fresh, clean, unblemished, I find myself assessing my life. The 2012 calendar is brand new, full of promise. If only people could throw away last year and start over so easily.  Since I can't do that, I will start making a few changes to "clean up" my life. Not resolutions, mind you. Resolutions are made to be broken. And broken resolutions heap mess on us. Who needs more mess?

Instead, I'm implementing a few simple changes to get started right. Hopefully, some will become habits I maintain all year long. Feel free to join me!

First, I decluttered my email! Yep. We can opt out of junk mail in the old fashioned mailbox -- and we can opt out of junk mail in email too! This morning, I went through my email and "unsubscribed" from all the junk that has grown over the past year. Honestly, I don't shop that much so why am I getting sale alerts every day anyway? What a time waster. And a temptation to spend. No thank you!

I'm also watching what I eat... yeah, I know. It sounds like a "resolution," but it's not. A few weeks ago, I was researching healthy eating and discovered a GREAT website: caloriecount.about.com. I played around on it for a few days, then I realized what a gem it is! It serves as a great weight-loss tool, but its greatest benefit (in my humble opinion) is how it teaches healthy food choices. As I use it, I find myself wanting to get an "A" for the day's nutrition -- and I make healthier choices. Our whole family is benefitting from more balanced meals. It doesn't hurt that as I eat healthier, the muffin top is shrinking! The website works for those trying to build muscle (my teen boys) as well. It also tracks activity. Want to indulge in cheesecake without having it live on your hips? The website suggests things you can do to burn the calories BEFORE you eat them. Really! 

Most importantly, I'm continuing my trek through the Bible. Sure, I only got through the first two books last year, but I learned so much. So here I go.... hoping to finish a few more books this year. We'll see how far I get. My son, who finds the Bible frustrating because he doesn't understand the timeline, is reading a chronological Bible this year. He's finished the first chapter and already finds it enjoyable to read! The more time I spend with God, the better the day seems to be.

2012: a clean slate. What will you do with it?

Lots of love!

Ho-ho-holiday stress!

Paul told the Philippians, "Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God."

Of course, that was 2,000 years ago, before Christmas really got going. Paul didn't have to juggle his regular responsibilities, plus Christmas shopping, baking, kids' school programs, office parties, church gatherings, tree lightings and parades. He didn't have to figure out how to blend your Christmas and my Christmas to make our Christmas -- hopefully without offending the grannies!

Paul didn't know.

But God did! Ecclesiastes 1:9 says, "What has been will be again, what has been done will be done again; there is nothing new under the sun."

We think we have stress. What about Mary? Stress one: telling her family she was having God's baby. Yeahhhhh..... sure. Stress two: breaking the news to Joseph. Stress three: very pregnant with cankles, she rode a stinking donkey across the country! I complain when I journey in my environmentally controlled car with adjustable seats, stereo, pillow and cup holder.

When they finally got to Bethlehem, Mary's situation did not improve. No place to stay.... Oooooh, if my husband planned a trip and forgot sleeping arrangements he would be toast! Talk about stress. How about having a baby in a stable, surrounded by stinky pigs, horses and donkeys? We freak out if our baby's pacifier hits the kitchen floor. Can you imagine giving birth in that filthy place?

As usual, God's right. There is nothing new under the sun. We head into the holidays excited, yet dreading. I think Mary might just understand. When the angel first came to her, she was "greatly troubled at his word and wondered what kind of greeting this might be." Can you hear her, hands on hips, saying, "Dude, what are you talking about? That makes no sense!"

The angel replied, "Do not be afraid, Mary; you have found favor with God. You will conceive and give birth to a son, and you are to call him Jesus." Mary's response? Pure peace and grace, she answered, "I am the Lord’s servant... May your word to me be fulfilled.” (Quotes from Luke 1:26-38, NIV) 

No stress I face compares to what Mary endured to give birth to the love of Christmas. No stress you face is greater than hers either.

Rather than freak out as we tend to do, let's adopt an attitude more like Mary's.

• When the tension and anxiety start to build, stop! Breathe deeply and slowly.
• As you breathe deeply, pray, "I am your servant, Lord. Let your love fill me and flow through me. Fill me with your peace."
• Keep praying and breathing until God's peace fills you!

To endure the trip, Mary must have been healthy. Let's make healthy living a priority as well.

• Drink coffee, soda, tea (caffeine) only in the morning, and only one or two cups. Caffeine throughout the day builds and creates an artificial anxiety which leads to more anxiety -- a vicious cycle!
• As the day winds down, drink a cup of chamomile or "sleepytime" tea to settle your stomach, your nerves and your mind. Winding down at day's close improves sleep. Better sleep leads to greater ability to make decisions to manage the stress.

My guess is that Mary didn't fill her time on that donkey talking about crime rates and other horrors of the world, instead filling the time talking with Joseph and others in the family. Why do we look at the negative?

• Turn off the news. (If you, like me are a weather junkie, flip on the news at the quarter hour. You'll still get the report without the sensational headlines!)
• While you're at it, shut off the crime-filled drama shows and reality TV. These shows are specifically designed to build tension so you stay glued to the channel. The real world is not filled with crime after crime after crime, buildings and warehouses blowing up in cities across the world, or mass murderers in every neighborhood. (Yes, these things do happen, but not like the shows suggest). 
• Instead, spend time with the family. Decorate cookies, play board games, watch a FUN Christmas movie together, make cards for Grandma. Focus on the blessings God has given you!

Ho-ho-holiday stress does exist. God knows. He really does! Just as He got Mary through the stress of that first Christmas, He WILL see you through it too.

May the love of Jesus fill your heart, your mind and your home this special season.

Love,

The Conundrum I Married

God has this great plan for marriage! He partners couples together to balance each other out. Think about it! If you're out-going, I bet your spouse is quieter. You like to have a balanced checkbook, but your spouse doesn't care one way or the other. You're the playful parent, and your spouse is the disciplinarian. Or vice versa.

I married a doctor.... I hadn't set out on marrying a doctor. Not at all. Since seventh grade, I had my heart set on marrying the kind, red-headed trumpet player who sat in front of me in band... He happens to be the afore-mentioned doctor. ;-)

I told you he's cute!

Here's the thing... doctors take care of sick people. It's their job. Right???

And my doctor-hubby happens to be pretty good at it.

Except.

When.

The.

Kids.

Puke!

Really!!!! Whoever heard of a doctor who couldn't handle a little bit of vomit? Blood. No problem. Infections. Piece of cake. Other horribly disgusting things that he's banned from discussing at the dinner table. Easy-peasy. But puke. Everyday common throwup??? No. He can't do that.

Alas... Our daughter is sick. With -- you guessed it -- an upset tummy. She also hates to throw up. Bad combination!!! She fights it -- runs to the bathroom -- too late. And I'm scrubbing walls, toilet, and the floor. Multiple times.

Why?

Because the doctor can't handle it.

Yep. He's a conundrum.

Good thing he's also a cute red-headed trumpet player!!!

Bugs! Bugs! Bugs!

**POST ALERT**

Suffering from a "bug" of my own,

I cannot guarantee that my thoughts are clear.

Hopefully this post will make sense. If not,

pray for me -- or laugh at me -- whichever.

Have a fantastic day!

My dear friend texted yesterday. Her sweet "Bug" who just turned one is sick. You know the sick that little ones get -- so clogged up they breathe loud, so achy that nothing really makes them feel better. Yeah, that. The problem with sick little ones is they can't really explain how they feel or what would help them feel better. Cuddle or no cuddle? Hot or cold? Hungry, thirsty or none of the above? It's a constant guessing game.

So, the texts came... My friend thinks I'm a genius "Dr. Mom." I keep telling her it's just my 38+ years of linear parenting (17 + 14 + 7 = 38 years... No wonder 19 and Counting is such a popular show -- they have more than a century of parenting under their belts! Maybe two centuries!).

Question #1: "Bug's not doing well. Is it normal to get worse before you get better?" I answered with the "look for these signs... otherwise hang in there."

Question #2: "She hates the breathing treatments... Any tricks?" My answer here, "Grin and bear it my friend." (I'm not very helpful am I?)

Question #3: "A friend suggested chicken broth and warm apple juice. Any other ideas?" Here's where the replies start to take on a theme... "Just like you, her appetite drops when she doesn't feel well."

Question #4: "What should I do with her when she's not sleeping? Cuddle? Play? Rock her? Cry it out?" Ohhh, great question... really. My answer, whatever makes her most comfortable. And... crying is unavoidable.

Since I happen to be sick now, too, with Bug's bug.... I shared my symptoms and suggested that she bundle her in winter jammies so she stays warm at night. Mom was surprised at that, until I asked, "Do you feel colder when you're sick?" "Of course," she said, "Common sense."

There's a cool God message in here!

Bug couldn't tell her mommy how she felt, but I could. If I have to be sick, it's nice to know that it helped someone else... even if all I did was cheer and encourage a new, young mom. I'm glad that I was able to help a friend, even from my sick bed. God can use our little things to make a difference for others, if we're willing.

Taking a little time to text back and forth, Bug's mom grew in parenting confidence. Bug's mom is an already amazing mommy, now equipped with a new arsenal of parenting wisdom: Common sense!

This morning, I got a text picture of a happy, smiling Bug...

Sweet Bug, I'm so glad you're feeling better today! 

American "Idol" (Part Four)

photo © 2008 Pen Waggener | more info (via: Wylio)
Genesis 22:4-5 says, "On the third day Abraham looked up and saw the place in the distance. He said to his servants, “Stay here with the donkey while I and the boy go over there. We will worship and then we will come back to you.”


For those of us who battle to trust God, whether with our children, work, finances, or relationships, this passage demonstrates how strong our faith in God can be when we choose to trust him. 


Abraham kept going -- right on up that mountain -- Isaac in tow. No worry. No fear. He says, "We will worship and then we will come back to you." Abraham's confidence in God's provision was absolute! He didn't send the servants off to search for a ram -- to help God out. He didn't bring a servant along to take Isaac's place, just in case.


How different Abraham's actions were compared to those of us who doubt.

On date night, we hire a sitter, but then check in 20 times just to make sure the kids are okay. We skip out on the tithe to have money for emergencies. We install security alarms on the doors -- and deadbolts -- and flood lights. And still, we're scared of the dark.

Abraham trusted. Absolutely. Completely. We can too.

It comes back to the choice I talked about in the last post: Walk alone in fear or walk confidently in Christ.

If you struggle to trust God with some part of your life, what's holding you back? What can you do that God can't do? I'm not being smart. I'm asking seriously. If you're afraid of something -- is it too big for God?

Consider the same question Abraham did, "Is anything too hard for the Lord?" (Genesis 18:14). Ready for the "funny coincidence?" Abraham and Sarah were asked this question BY GOD when they got the news that they would one day have their son, Isaac. See? God tested Abraham's trust for the birth of his son. Abraham grew closer to God through that experience. When it finally came time to trust God with the "sacrifice" of Isaac, Abraham had already learned that God is trustworthy.

If you struggle to trust, look back. When has God shown himself trustworthy to you before. Go ahead, make a list. Thank Him for every provision he has ever given: a friend when you were crying, unexpected funds when your checkbook was empty, a kind word when you were hurting... What is it? What has he done for you already?

When you finish your list, thank God for all he has done. Then ask him to help you trust him more. With everything.

To continue reading this series, go to American Idol (Part Five).

FIT Fridays: Three tips for a healthy diet

Hey FIT Fridays friends,
I recently ran into a friend I hadn't seen since May. At first, I didn't even know it was her -- the only thing I recognized was her hair. She had lost 50 pounds! In five months! I asked her secret (so I could share with you). She said it was really simple. She was tired of looking in the mirror every day and hating the person who looked back at her. She was tired of her kids asking her to play outside and being too tired to do it. She was tired of snapping at her kids when she knew, deep down, really she was mad at herself for letting her body become her enemy. She said she finally looked in the mirror one day and decided enough was enough. Food would not be her comforter any more.

I think many of us fall into that trap. We know what we're doing right and we know what we're doing wrong. Hating who we see in the mirror, we turn to food anyway, consoling ourselves with doughnut, chips, ice cream, convinced we just don't have what it takes to change.

Last week, I shared practical tips to get the most from your exercise routine. Exercise alone, though, doesn't  bring good health. Without healthy eating habits, our bodies lack the fuel they need to work efficiently. Even thin people can suffer from bad health because of poor nutrition, such people are "skinny fat people." Honestly, that's been me for most of my adult life. I can eat just about anything without gaining weight (or at least much slower than most people), but I still am at risk for major health problems. Whether you're thin or a little more curvy, what you eat matters!

Restrict Calories:
For those who want -- or need -- to lose weight for optimal health, restricting calories is a necessity. Exercise alone helps, but the weight loss is so slow, it's discouraging. When I want to lose weight, I watch every bite, every crumb, every drop that goes in. It's as they say: What goes in must come out... sometimes it goes out with our waistband. I track:

• every meal, 
• every snack, 
• every lick of a spoon, 
• every bite I nibble from my daughter's plate (those really do add up). 
• I track the calories in my multivitamin and in my calcium supplement. 
• I track how many glasses of water I drink each day. (Goal of 8 per day. Work up to it, starting at 4 glasses per day if you don't already drink water)

I aim for a total intake of 1,350 calories or less per day. Over the course of the week, it usually averages out to about that. Until I began restricting calories, I exercised with no weight loss results. Sure, the arm flab got a little less wiggly. My belly got more firm. But I still didn't feel the energy I had expected. Once the extra baggage started coming off, I realized how important calorie tracking is.

Watch fats and cholesterol:
Heart disease is a risk for women, not just men. High fat and/or cholesterol intake affects our heart health. As a skinny fat person who can eat just about anything, I tended to eat the yummy higher fat foods that taste oh so good. Fat and cholesterol tend to coexist in the same foods. Even if we eat a low cholesterol diet, our bodies manufacture it. Fatty foods may lead to greater cholesterol production than other foods. Too many calories can lead to cholesterol production.

Think of your blood vessels as a garden hose and cholesterol as glue. If you squeeze glue into a garden hose, eventually it clogs up so the water can't pass through. Your flowers would die from not getting water. The same is true for us. The cholesterol clogs our blood vessels restricting blood flow. Eventually we can die from it... and until then, we wilt. (That's a simplified version). Why would we do that to our bodies?

Choosing cholesterol free foods high in fiber and low in fat will help lower your cholesterol. Some "super-foods" such as such as fatty fish, walnuts, oatmeal, and oat bran, and foods fortified with plant sterols or stanols are especially beneficial. Read those labels, educate yourself and take action!

Add fiber:
In addition to the best known benefit of fiber (that's improved efficiency in the bathroom), it also helps fight diseases and improves weight management. Fiber improves the efficiency of the digestive system. It fights diseases, particularly heart disease, many types of cancer, diabetes, diverticular disease and gallstones and kidney stones. Fiber helps us feel satisfied more quickly and keeps us feeling full longer providing weight management. For those who want to lose weight, adding fiber rich foods will help tremendously. For more detailed information on the benefits of fiber, check out this article.

I know the complaint, but the side effects... Properly cooked, high fiber foods do not have quite the same effect as under-cooked high fiber foods. Make sure those beans are cooked through. Steam the broccoli, cauliflower and other veggies to ease the effects on the digestive system. Your body may talk back for a few days, but once it's used to having all that healthy food, these effects do decrease.

The internet is full of healthy food recipes, exercise suggestions, meal planning tips, calorie counters... We know what we need to do to live a healthy life. Like my friend, though, nothing changes until we decide we're really committed. Not half committed (like I've been much of my life), but fully committed. Willing to say NO to the desserts, the chips, the fried chicken. Willing to fill our plates with vegetables and whole grains. Willing to say, "I love that person in the mirror and want her to have a long, fulfilling life!"

No matter how many FIT Friday posts I write, just reading this won't change your life. You must choose -- I must choose -- to make the decisions that lead to excellent health. What do you think? Is this your day to look in the mirror and take a stand.

**As with all diet and exercise recommendations, please see a doctor if you have any concerns whatsoever about your health.**


Dear God,
Please speak life into the heart of each person who reads this post. Let them know you love them, just as they are... and that you want the very best for them. Help me live out what I speak through this page, getting healthier myself so I can serve you more. We adore you for creating us.
In Jesus' name I pray,
Amen

Very Vegetable Soup

It's dreary today - an Eeyore looking mess outside. It's a perfect day for soup!

You can prepare this soup stovetop or put it in the crockpot to simmer all day.

Prep time: 5 minutes
Active cooking time: 20 minutes
Start to finish, stovetop method: under 1 hour

Ingredients:
6 carrots, cleaned and chopped
6 celery stalks, cleaned and chopped
1 onion, diced
1 garlic clove, minced
olive oil
pinch of salt
1/2 tsp ground black pepper
(instead of salt and pepper, I sometimes substitute 1 tsp of Montreal chicken seasoning)

2 cans of diced tomatoes
1 32 oz. box of chicken or vegetable broth
2 cans of beans (black, kidney, or cannellini), drained and rinsed
2 cups water
1 cup brown rice (you can use white rice, but brown rice is more nutrient rich and your family will never know!)
shredded cheddar or monterrey jack cheese

For all cooking methods:
1. Drizzle olive oil into the pot and allow it to heat on medium. When you smell the olive oil, it's ready.
2. Add the onion and garlic and cook for a minute or so.
3. Add half the carrot and celery and cook for about ten minutes so it can begin to soften.
4. Add the rest of the carrots and celery and the seasoning. Stir.

** At this point, if you want to use the crock pot, dump the carrot/celery mixture and the rest of the ingredients into the crockpot and simmer on low, at least four hours. If you'll be cooking it longer, you may want to add an additional cup of water to the soup. **

5. Immediately add the tomatoes and broth, turning the heat to high.
6. As soon as it starts to boil, add the rice and bring it back to a boil.
7. Once it starts to boil, turn the heat to low and stir in the remaining ingredients.
8. Cover and simmer at least 30 minutes to allow rice to cook fully. It can simmer longer, though you may have to add water, 1/2 cup for every 1/2 hour.

9. To serve, top each bowl with shredded cheese.
 

Top 5 Healthy, Easy to Prepare, Fall Foods

When fall arrives, produce stands fill with pumpkins, sweet potatoes, acorn squash, kale and more. Dinner planning incorporates as much fresh produce into the meal as we can. It's healthy and tastes great. With all the choices, it's hard to know which is the best for your family's menu plan.

I've compiled a list of the five best, based on nutritional value and ease of use. After all, healthy food that takes hours to prepare isn't likely to appear on the average family's dinner table.

Pumpkin. Pumpkin, that bright orange gourd known best for carving at Halloween, is rich in beta-carotene, an important antioxidant the body converts to vitamin A. According to the University of Illinois, beta-carotene may reduce the risk of developing certain kinds of cancer and help fight heart disease. It is also rich in fiber and many minerals. This versatile fruit is much more than a holiday pie. It can be prepared as a main dish, side dish, breakfast item or dessert. (You can often substitute sweet potatoes or acorn squash for the pumpkin in many of these recipes.) Try these great pumpkin dishes:

• Spiced pumpkin pancakes. These delicious pancakes smell like fall, perfect to welcome the family to a chilly Saturday morning.
• Pumpkin soup. This savory soup works well with dried herbs as well if you don't have fresh available. I substitute skim milk for the cream for a lighter version. Great with a hunk of warm, whole-grain bread.
• Herbed pumpkin. This rich side dish will certainly help you see pumpkin in a whole new way. It's easy to prepare and tastes incredible. I don't add sugar to mine to let the rich pumpkin flavor shine through.

Apples. If you're like me, knowing which apple to use for which preparation is hard to remember. I cheat and use this awesome chart instead. However you prepare your apples, they are rich in fiber and vitamin C. This sweet fruit, which is higher in sugar than some other fall foods, is a great dessert, simply sliced and served. It can also be used to enrich the flavor of many dishes. Two of my favorites are:

• Crock pot herbed pork roast. This tender roast is rich in herb flavor, balanced by the sweet notes of the apple. The juice left over in the pot reduces nicely to make a flavorful gravy, just pour into a saucepan and simmer until it thickens a little bit
• Chicken sandwiches. This recipe is great for leftover chicken (or turkey). Served on whole grain buns, this is a satisfying weekend meal that requires little preparation.

Kale and Swiss Chard. Growing up in the north, I wasn't familiar with these dark green, leafy vegetables. I couldn't imagine a cooked "lettuce" tasting good. Wrong! Kale and swiss chard (chard is available earlier in the season than kale)  not only taste great, they are incredibly healthy. They're packed with lutein, which protects the eyes from macular degeneration, beta carotene, vitamins C, E and folate and minerals for strong bone strength. Try these recipes, and add a new food to your family's menu too:

• Kale with pancetta (or bacon). It's true, everything's better with bacon. There's only a small amount of bacon in this delicious recipe -- and I cut that in half. It's still scrumptious.
• Swiss chard wraps. Swiss chard replaces bread in these vegetarian wraps with mozzarella and tomato. 

Cabbage. This dense leafy vegetable is rich in vitamin C and fiber. Cabbage is thought to help fight against many types of cancer. You might be deterred by the smell of cabbage, which is most intense when boiled for five to seven minutes. To lessen the smell, boil less than five minutes. You can also add a stalk of celery or half of a lemon to the water to offset the smell. With that complaint taken care of, try these recipes:

• Braised red cabbage. This quick, simple recipe brings out the best in cabbage -- and apples! It's a great side dish to accompany just about any dish. Serve it as a side dish with roast chicken or pile it high on a burger with swiss cheese.
• White bean and cabbage soup. You can also prepare this rich soup in a crock pot. At step two, place all ingredients in a crock pot and cook on low all day. 

Pecans. You probably know that nuts, including pecans, are high in healthy monounsaturated fats. Did you know they are also rich in fiber, 19 vitamins and minerals and protein? Their only drawback, like so much else, is too much of a good thing is bad. Add healthy pecans to your diet, but know the serving size. One ounce of pecans, or nineteen pecan halves, is one serving at 193 calories. Enjoy these healthy recipes that incorporate pecans without overdoing it.

• Spiced pecans. This quick recipe provides a crunchy holiday snack, great for parties. No one needs to know how easy it is or how healthy!
• Lemon pecan green beans. The pecan, lemon and rosemary in this dish elevate everyday green beans to something truly special. (NOTE: This link takes you to a page full of delicious pecan side dish recipes. Enjoy each and every one!)

These five fall foods are highly nutritious, easy to prepare and versatile. Once you're familiar with them, you can modify the recipes here or experiment and make your own. Healthy, delicious fall eating is just that simple. Enjoy!

Have a favorite fall recipe that you'd like to share? Please take a moment to share it with the rest of us!

FIT Fridays: Effective Exercise!

Good morning (or afternoon or evening) my bloggy friends!

As promised, today's post focuses on exercise. I've shared tips before, but today, it's more concrete. How does exercise work to improve weight and/or health?

Long ago, before dishwashers, electric washing machines, electric dryers, riding lawnmowers and cars, we used our bodies to work. Before grocery stores, women kneaded bread, knelt by the kitchen fireplace and baked it. We chopped wood, scrubbed clothes on a washboard, and walked to the neighbors house. What?! No texting? It's true. Today, the only muscles that get regular exercise are our fingers!

To stay healthy, exercise has to replace what we used to do just to survive. Of course, if you don't want to exercise, you could give up all the electronic goodies and go back to the old-fashioned way of doing things, but I sure would miss you here in bloggy-world.

Effective exercise does two things. It revs up the heart rate and strengthens muscles. The heart is the key to much of our health. It drives the blood through the bloodstream. The blood carries oxygen to the body so it can function well. Efficient bloodflow decreases swelling in the ankles. It speeds digestion and improves our ability to absorb the nutrients we need. Without a strong heart, we don't function well.

We need strong muscles too. The core muscles in our lower abdomen and back, as well as the muscles that wrap around from back to front, give us strength and stability. Strong core muscles improve our posture. Good posture improves our lung capacity. We breathe in stronger, getting more oxygen. The increased oxygen improves the oxygenation of our blood. Better oxygenated blood improves the health of the muscles... and so on and so on. It's one big circle. One intricately created, enormous, delicate circle.

An effective exercise regimen balances cardio work for the heart and strength training for the body.

To maximize your cardio workout:

• Participate in an aerobic exercise (walking, running, elliptical machine, bike),
• Learn your target heart rate (explanation and chart here),
• Warm up at a lower heart rate for five minutes,
• Maintain your target heart rate for half an hour (more details available at the AHA site) 
• When first starting exercise you may not be able to maintain a half hour of strenuous exercise. This is the goal to work toward over the course of a month.
• When you can sustain your workout for thirty minutes at your threshold target heart rate, increase your heart rate for a more vigorous workout.
• Cool down at the end for about five minutes.

Why?

• This workout strengthens the heart muscle to pump more efficiently.
• Cardio workouts that don't push the heart rate up (they aren't uncomfortable, they don't take your breath, they aren't difficult), don't work the heart effectively. When you've completed an effective workout should feel physically weary.
• For instance, strolling through the park for three hours could be called three hours of walking, but it doesn't work the heart. Walking at a brisk pace through the park for thirty minutes, sweating, breathing hard, and feeling the heart pound, is effective exercise.

To maximize muscle strengthening exercises:

• Start with larger muscle groups first (chest, abdominals, thighs, and rear end) because they stabilize the body to improve core strength,
• Crunches and leg lifts work the abdomen,
• Squats and lunges work the thighs and rear end,
• Push ups or knee push ups work the chest.
• Start with a number of repetitions that is challenging but not painful.
• Controlled, steady movement that works the muscle is more effective than quick movement. Quick movements use momentum and work the muscles less. 

Alternating days between cardio and strengthening exercises should provide a healthy workout. Push yourself hard every day, to the limit of what you think you can do. 

As with any exercise or health regimen, be sure to consult your doctor if you have -- or think you might have -- any medical condition that might make exercise harmful!

God bless!

Karen

FIT Fridays: Another step forward

Hello FIT Friday Friends,

How are you this week? Southern friends, has the soggy weather dampened your spirit? your energy? Has it sent you scurrying to the pantry for snacks? Yep. Wet weather can do all those things. I've certainly battled a lack of energy -- like a sun-loving annual, I wilt in too much darkness.

This rain signals fall's entrance. The weather, preparing the land, trees, bushes and flowers for another season of cold hibernation. (Thankfully, we southerners don't hibernate too long!) As fall drops in (get it? rain drops?), it's time to make a plan. What's the next step on your road to good health?

Spirit: My quiet time with God tends to suffer in the fall. The dark mornings just don't spur me out of bed to spend time with the One who made me. I'll trick myself into thinking that's okay -- God knows I don't function well without sunshine. After all, He made me. What a lie! When the sun's not shining, I need the Son more than ever! Like so many women I know, when the darkness sets in, so do bad moods and lack of energy. Press ahead, just one step forward. Commit to waking up each morning for some time with God.

Consider these verses:

• Daniel 2:21
• Matthew 4:4
• Genesis 8:22
• Ecclesiastes 3:1-22

Diet: As my quiet time dwindles each fall, so does my commitment to healthy eating. With so many harvest soup recipes, fall may be the easiest time to eat healthy. Other foods are abundant as well such as apples. Try different varieties to discover your favorite. 

One of my favorite soup recipes is:

3 carrots, peeled and cut into 1/2 inch pieces

1 sweet potato, peeled and cut into 1/2 inch pieces

1 butternut squash, peeled and cut into 1/2 inch pieces

1/4 cup olive oil

1 tsp kosher salt

1/2 tsp ground black pepper

Set oven to 425. Toss the above ingredients together. Spread into a single layer on a baking sheet. Roast in the oven for about 30 minutes, stirring at 15 minutes so the vegetables roast evenly.

While roasting the vegetables, prepare the rest of the soup.

1 Tbsp olive oil

1 stalk of celery diced

1 sweet onion diced

1 quart of vegetable broth (you can use chicken or beef broth instead)

pinch of salt

ground black pepper to taste

Drizzle the olive oil in a large pot over medium heat. Stir in the celery and onion; cook and stir until the onion turns translucent, but not browned. Pour in the broth and bring to a simmer, uncovered. Add the roasted vegetables from the oven and continue simmering for about 10 minutes. Season with salt and pepper to taste. If the soup becomes too thick, you can add vegetable broth.

Feel free to substitute other vegetables: parsnips, turnips and celery root would work well.

Crock pot method: Instead of roasting the veggies and cooking stovetop, you can put the chopped vegetables in the crockpot. Take the time to cook the onion and celery and then pour over top with the rest of the ingredients. Simmer all day on low. Roasting adds depth of flavor, but this method is great for during the week.

Exercise: This may be my biggest downfall. I slow down so much in the fall. No matter what I want to do, I just have no energy. This is our opportunity for mind over matter... really, for prayer over mind over matter :). God designed us to use our bodies. He rewards our efforts. When we exercise our energy level increases. Exercise is a great antidote to seasonal affect disorder (SAD). Will it eliminate it? Maybe not, but exercise will increase the endorphins, leading to a sunnier outlook regardless of what the skies tell us! Let's keep moving ladies!

It's time to ramp up the intensity to fight the doldrums that come with gray skies and raindrops. This is the best time ever to bump up the number on that bike. Increase the reps. Move it - faster! Whatever you do, this is not the time to slow down, but to increase your momentum. Let the energy of exercise carry you through the dark days.

Next week, I'll be focusing on the exercise component more specifically. If you have exercise questions, comments or suggestions please share them here. Let's move into the new season together, committed to finishing the year strong and changing our lives for the good, forever.

With love in Christ,

Karen

If you don't know what FIT Fridays is all about, check out where we began. If you're a long-time friend of FIT Fridays, please read over old posts now and then. It never hurts to be reminded of the basics! Please, share FIT Fridays with your friends who are dedicated to healthier lives, spiritually and physically. I hope to hear from you!

FIT Fridays: Take off the mask

FIT Friday friends,

How are you doing today? Not just with your weight. How's life?

Do you know that you are God's precious one?

A friend shared recently that she's excited at her weight loss and improved health. She's lost quite a bit of weight this year and feels better than she has in a long time. She's nervous, too, as she's hitting that place she's been before... that "plateau" of weight loss that she's never broken through.

It's not just weight loss that can "plateau." Sure, we talk about weight all the time. It's visible. It's easy to measure. Our societal stereotype says thin people have their lives together. Heavy people don't.

The reality is very few of us have our act together. It's exactly that -- an act.

We need to take off the mask and live the way God designed us. It means breaking through barriers like food addiction, control addiction, and approval addiction. It means turning to the One who created us in the first place.

When Rob and I were first married, I had serious food issues. I wasn't anorexic... but when the finances got tight, I would get scared and control what I could. My issues were food and control -- tangled together in a big knot. I would eat the bare minimum to get through the day. Tiny portions to keep my tummy from growling, but not enough to really nourish me. I had no energy. I got depressed.

The issue wasn't food, it was fear. I didn't trust that we'd have the money to get through. I didn't trust that God would provide for our needs -- even though he loves us more than the birds of the air (Matt. 6:26). I needed control, so I'd limit what I ate to control what I could of how much we spent.

For years, I didn't told Rob about my fears. I just bottled them up and shoved them inside me. Deep down inside. I certainly never talked to God about them.

Eventually, I got to the place I had to deal with it or be stuck. God -- and Rob -- helped me overcome my fears. God helped me let go of control -- for the most part. To succeed, I had to take off the mask of self-control and open my heart to God. Rob was sensitive to my fears and reassured me that God will always take care of us... Just like it says in the Bible.

So, what about you? Are fears keeping you from being who you're meant to be? Do you hide behind food so no one will see you? Do you have issues to tackle, but avoid them, instead comforting yourself by eating?

Whether we are thin or not, we all have fears and issues to deal with. Let's take off the mask and deal with them head-on.

Dear God,
I can't begin to comprehend your love for me. Your love is deeper than the oceans and wider than the seas, but even standing at the edge of the water, I can't see that big. Thank you for loving me that much. Forgive me that I don't trust you all the time. Forgive me for wearing a mask -- hiding my fears with control, comforting myself with food. I know you want to be my comforter. Help me give my concerns to you. I don't want to carry these burdens anymore. They're too heavy. I can't live the life you have for me if I carry the past around all the time. Please, God, help me let go so I can really begin to live.
In Jesus' name,
Amen

FIT Fridays: Fall! Or Autumn, if you prefer. :)

Hello my Fit Friday friends,

We got through summer and now... FALL! Typically this time of year means sweater weather which can lead to less motivation to exercise. After all, those bikinis (NO -- I don't actually wear one) are tucked safely away until next summer. Why worry about it?

The end of summer often signals an end to exercise. We hibernate in front of the TV and well... we eat. Tailgate parties. Halloween candy. All those yummy harvest foods like apple pie, pumpkin pie, cobbler... Ohhhhh, I could go on, but I'm making myself hungry!

What's a woman to do? Let twelve hard weeks of healthy eating and exercise just slide away? Do we really want to "stock up for winter," packing on the extra pounds like a chipmunk or a squirrel? I don't think so!

To prepare for the new season... let's make a plan!

First, let's thank God! Let's thank Him for health. For bodies that work. For wisdom! Since "actions speak louder than words," let's not just thank Him with our mouths. Let's live healthy and actually apply all we have learned this summer. Show God your thanks!

Second, let's discover the joy of healthy eating during this season. The farmers' markets overflow with incredibly wonderful food. Discover the flavors of fresh-picked local produce... Don't drown those veggies in butter or saute them to death. Enjoy them, fresh or lightly steamed. Spritz with lemon juice and savor the flavor!

In the kitchen, make zucchini bread (you can substitute whole wheat flour or oat flour for some of the white flour for  a health boost and cut the sugar by half. You'll never miss it!). Enjoy pumpkin pancakes. Bite into a crisp apple and remember your childhood. Delicious!

Finally, enjoy the cooler air. Get out there and keep moving. If your family loves football like ours does, why not toss a football in the back yard before the games come on? Or head outside for a half-time football game with the kids... Lots of people do that on Thanksgiving, but you can play other days of the year! :) Hike in the woods and appreciate the smells of fall, the feel of the cool air on your cheek, the color of the world as it prepares for winter.

God gave us seasons. Let's embrace this one in a new way. Enjoy and God bless!

FIT Fridays: Read the Label

Hey bloggy friends,
So... that day of grace I asked for turned into a full week. I admit our time management did not go so well. We'd get the kids to bed each night, and then I'd fell asleep. Back to school is apparently tougher on moms than kids these days.

So... here's the long-awaited post. Thanks for your patience. :)

Processed foods. Yep. That's what you've been waiting all this time to read. I hope you're not disappointed. Packaged food has always been my friend. Since I don't like to cook much, I've kept a good supply of frozen, one person meals around forever. I thought I'd eat these amazing, convenient wonders and stay healthy.

Wrong!

Processed foods are tricky! Some so-called low-calorie frozen items are so high in sodium that they cause their own problems. Any food item that provides 40-50% of daily sodium needs is best avoided, especially for people with high blood pressure. High sodium consumption can lead to other health problems too.

Many low-cal foods are packaged as two portions, not one. Without reading labels carefully, the purchaser might think he or she has hit the low-cal bonanza. Instead, calorie consumption is doubled, and the weight sticks around. How frustrating!

Low-fat does not mean low-cal. Sugar-free does not mean fat-free. Low-cal doesn't mean sugar or fat free... It could simply mean a really tiny portion size. These conveniences rarely help.

Sugar free soda presents its own challenge. Obviously, it's comprised of chemicals -- and I just can't imagine those are good for anyone. Chemical issues notwithstanding, researchers believe that sugar-free sodas do the exact opposite of what we expect. The soda's sweetness tells the brain that sugar is on its way. The sugar doesn't arrive and our bodies end up craving it more. I'm not an expert. I'm not saying the research is right. I do know when I've eaten sugar-free (usually accidentally) I'm not satisfied. My mouth just wants more.

The solution? Read the entire label carefully and select prepared foods wisely. Read the portion size before sitting down to eat. Understand the real calorie count.

Better yet, cook and freeze at home.

• We make our own pasta sauce. I use one half of the recipe at the time and freeze the other half for another day.
• We make and freeze our own jam (that might have been helpful information back in June and July when strawberries were fresh). I cut the sugar by about 50% without adding artificial ingredients.
• We cook several pounds of boneless, skinless chicken breasts and freeze what we won't use that week. No preservatives, just cooked right and frozen immediately. 
• Make meatloaf two at a time. Eat one now (not a whole meatloaf. Please share.) Freeze one for later.

Many cookbooks offer an eat one-freeze one recipe section. These recipes are available online as well. The meals are usually simple to prepare and great for families. 

To substitute for that all desired soda? How about fruit infused water? We enjoy mango-water, lime-water, lemon-water, peach-water... just about any fruit works. Simply place some sliced fruit into a pitcher of water and chill for several hours. We peel citrus first so the bitter rind doesn't affect the taste. The natural fruit flavor will infuse the water with delicate sweetness. Refreshing and flavorful. And healthy!

I ran across this verse recently, and it reminded me that I am responsible for the care of my body. "Is not wisdom found among the aged? Does not long life bring understanding?" (Job 12:12)

Healthy eating is an informed choice. It leads to healthy living. Wisdom. And long life.


God bless,
Love,
Karen

FIT Fridays: Under Construction

Hey FB friends and family!

I apologize for the FIT Fridays posting delay... Rob's helping me with some information but he's had a crazy week.

It's a little funny actually. If we make healthy life choices, we put him out of business.

Hmmm.... maybe I should recommend large quantities of chips, ice cream and chocolate instead.

JUST KIDDING!

Posting tomorrow, probably.

Happy, healthy living!
God bless,
Karen

FIT Fridays: Check-point

Hello my FIT Friday friends,

We've been at this for more than two months already. Yep! We started on Friday, June 4th. Have you made any changes in your life? Did you start strong and taper off? I hope you started strong and are still going strong!

As you regular readers know, I hit a few snags this summer. The heat! Wow, that's tough. My broken toes certainly challenged my fitness program. As I look back to week one, I have grown spiritually -- and shrunk a bit physically. How about you?

Our week one challenge was fairly straight-forward. (If you want to read the full post, go to "Introducing FIT Fridays.") I challenged you to:

• eat what you normally do -- only before you sit down to eat it, measure out how much you're really eating. Honestly! You can't know where to begin until you know where you are. I think you'll surprise yourself. 

Do you practice portion control now?
Did you step it up after week one to limit your calorie intake?
Have you started substituting healthy snacks for junk food? Or eliminated soda and sweet tea?
Your physical health won't change if your habits don't. So be honest. Where are you? What's the next step?

• ask yourself if what you're doing is helping you improve your life. Just think about it. Again, you can't change until you know where you are.

Have you gotten off the couch to "move it?" 

Did you change some habits to add exercise to your day? 

Do you park further from the office to add some steps to your routine? Do you take the stairs instead of the elevator whenever you can?

Without exercise, the weight doesn't come off very easily. More importantly, without exercise, we aren't using our bodies the way God intended. Those muscles were meant to move and work! Exercise is really the best energy booster we've got. Assess the changes you've made and step it up. Be honest! 

• Read these passages and pray. Ask God to show you the plans he has for your life. Ask him for strength to make wise decisions. Ask him to help you in the battle against food. Proverbs 4:6-7, Psalm 107:43, Proverbs 1:7, Proverbs 14:1, and Jeremiah 29:11.

This is the heart of it all. When you know -- with all your heart -- that you are precious to God, loved dearly, you will want to live the best life you can for him.

So, have you opened your heart to Him?

Have you dealt with the "junk" -- those hurts from your past, the lies you believe about yourself, the low self-esteem? 

Or, is it still there nagging at you and literally weighing you down?

Dear friends, with a pure heart filled with love from God, your life is so different. Look inside. Let go of the hurts once and for all. Choose now to relaunch your efforts if you slipped away. Going strong? Then step it up! Reach for those goals and live the life God has for you! Let us know what you've learned so far on this journey. Let's praise God for the great things He has already done!

Dear God,

As always, I am awed by your love. Thank you for my life, my family, and my dreams! On my own, I wouldn't have the life I do. You continue to amaze me with your creative plan for me. Give me strength, Lord, to give every moment of my day to You. I give you my thoughts -- don't let me talk myself down anymore. I give you my choices -- what I eat, what I do, and how I parent. Everything, God, is yours. Forgive me for the many mistakes I make and help me move ahead of them. I love you, Lord. Let my life reflect your love to those around me.

In Jesus' name I pray.

Amen

FIT Fridays: Joy and Peace

Hello my FIT Friday friends and guests!

One of my all-time favorite verses is Romans 15:13 (It's at the top of the blog). "May the God of hope fill you..." See that? It's not your job to fill you up. It's God's job. "With joy and peace..."  God doesn't just want to fill you up. He wants to fill you with JOY and PEACE.

Imagine that. Your life filled with God's joy and peace. Ohhhh.

Each time I write this post, I pray that God will use me to help you see His love for you. I pray that for me too! I've learned that when I spend time with God I discover more of His love for me... and the more I understand about His love (and I have so much more to learn), the greater my joy and peace.

As joy and peace grow, I make better choices. I eat healthier. I watch less TV. I play with the kids more. I clean house without grumbling (well... with less grumbling).

This week, spend time in God's word. Ask Him to reveal more of His love to you. Share that love with others in the way you live. Rejoice in the way it changes you -- from the inside out!

Keep making healthy choices -- grab some carrots or an apple when you "need" to munch. Skip the chips! Don't forget to move it! Dance with your kids. Swim laps at the pool -- or at least grab the side and kick! Kick! Kick! Park at the far end of the lot.

Consider why you're doing it. Are you improving your life for you? Or are you living for God?

Dear God,
Your love never ends. Every time I learn more, I realize how little I really know. Fill me with a passion to live in your love, the love that leads to joy and peace. When the world overwhelms me, forgive me for stumbling. Forgive me for turning to food for comfort instead of you. Forgive me when I curl up in a ball instead of choosing to really live. Give me strength for today. Let my life be a testimony of your love, joy and peace! 
In Your Son's name I pray,
Amen

20/20 Vision

“Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal.”

2 Corinthians 4:16-18

Yesterday I made my annual trip to the eye doctor... and it finally happened. Ever so gently, the doctor informed me that now is the time for bifocals. Bifocals? But I am only 44 years old! I am not old. I am not old. I am not old.

Okay, temper tantrum done.

Later in the day, I read this verse. I wasn't looking for comfort as I age, but you know how God is. He always has something important to say. Right there in the middle of some "ministry work," God reminded me that my body is just a temporary home.

I can't stop aging any more than I can stop the world from spinning on its axis. And that's okay. God didn't design us to live forever. No matter what we try to stop the aging process, it's going to happen. We will "waste away."


(If I stop here, this would be the most depressing blog post ever!)


Here's the cool part -- from God! He renews our heart day by day. His life plan is for us to look at each new morning as a fresh start. He wants to fill us with hope, energy, and promise. Every single day is a new and precious gift.

So, bring on the bifocals. The depends (really -- I hope not!). Whatever. I don't live for this body. I live for the kingdom of God.


Each day -- brand new and fresh!

FIT Fridays: Just cut to the chase!

Hello!
Welcome to another FIT Friday post. I must say, I've been working on this post for a few days. Either it's really bad -- or it's gonna be amazing. I'm hoping for the latter! Since we started this little journey, I hope you realize that God loves you! I hope you realize you are special.

Some of you have reported in the past couple weeks. Amazing stories worth celebrating!

• One of you lost two pounds in one week. Just by cutting some calories and cutting out the soda. YEA!
• Another shared that getting your heart and mind in shape has helped you organize your home and declutter. Losing weight -- physically and at home! 
• Another of you shared how finding balance -- or at least more balance -- is benefitting your whole family, regardless of what the scale happens to say. Healthy eating and getting active makes everything better.

That's the way it works. Take small steps, trusting in God, and your life will improve.

Let's not forget why we do this though. Not for good looks. Not just to feel better. We strive for self-control because gluttony is a sin. Ouch! When we turn to food for comfort or out of habit, that food becomes our god. We eat to feel better instead of pray and read God's word. 

Consider this passage, "For the grace of God that brings salvation has appeared to all men. It teaches us to say "no" to ungodliness and worldly passions, and to live self-controlled, upright and godly lives in the present age." (Titus 2:11-12) Simply put, living healthy -- such as exercising for good health but not for the bikini body glamorized in magazines or eating for nutrition and not to seek comfort -- is all God wants. 

How are you doing? Do you see yourself turning more to God for comfort and strength? Or are you still grabbing those oreos? Are you exercising for health or for beauty?

This week, I encourage you to really meditate on Titus 2:11-12. Ask God to show you the areas where you trust Him -- and those areas where you don't. Ask Him for strength to live a "godly life in the present age." Perhaps hang this verse on your refrigerator or your bathroom mirror as a reminder of who you live for.

Still not exercising? I know it's been a tough summer for me. Two separate broken toes have slowed me down. Then there's the crazy heat we've had here in North Carolina. If you haven't started or got derailed like me, don't quit. It's never too late to get moving.

I think you know what's good to eat and what's not. Why not make it easier and shop for just the good stuff? Grocery stores keep the healthy foods such as produce and dairy along the perimeter of the store. Stay out of the aisles that tempt you! Fill that cart with more green stuff and less boxed stuff.

Keep in touch. I love hearing your stories. It's awesome to know that people are making changes, one at a time, and discovering that God has a great life in store!

Much love in Christ,

Karen

If you're new to FIT Fridays, please read our week one challenge to learn all about it. We're glad you're here!

FIT Fridays: Get out there and live!!!

For since the creation of the world God's invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that men are without excuse. Romans 1:20

Hey everyone,
It's time for a FIT Friday post! If you're new to FIT Fridays, please read our week one challenge before you jump in where we are now. Faithful friends, thank you for understanding the past couple weeks while I was away with my family. I prayed for my FIT Friday buddies throughout our vacation and I hope you are having a fabulous, fun, energetic, healthy summer!

At Yosemite last week, I was AWED by God's majesty. As we hiked up the granite mountain, I could find no words to describe His handiwork. Simply inspiring. So many times, we stopped, just to look. Five of us, hushed by the enormity of the space around us. We are so small. I felt insignificant against that backdrop. Yet God's word is clear. He cares more for us than anything else in all creation! (Matt. 6:26)

Hiking up those mountains, I was constantly reminded that God created the world for us -- for you and for me. He created this world for our enjoyment! Just as parents prepare for a new child by painting the nursery, selecting just the right crib, decor, even hospital homecoming outfit, God prepared this world -- the whole thing -- for us. WOW! What are we doing with that?

• When did you last go to a park, just to walk and enjoy?
• When did you last walk through your neighborhood, listening to the sounds of the birds and bugs or enjoying the bright colors of summer flowers?
• When did you last walk along a beach squishing sand between your toes? Or watch the waves break against the beach?

Since our trip, I realize exercise does not have to be mundane! Instead of riding the exercise bike every day -- staring at the television as we log the time -- why not head outdoors and enjoy what God made while we enjoy the bodies He gave us? I got a better workout hiking through mountains than I ever have on an exercise machine! And it didn't "hurt" the same way! Enthralled by the ever changing view, I used my whole body to climb those rocks -- up three miles before getting to go down the first day -- and I never felt weary. 

This week, get out there (yes, the heat is way up -- go early in the morning and watch the world come to life as the sun climbs into the sky or go late as the sun sets and the noise of the world hushes, replaced by the song of the crickets)! Run, walk, hike through a hilly park. Enjoy God's majesty. Your routine won't get boring! You'll go farther than you ever thought you could.

As to nutrition, I'll write more on that next week. For now, keep drinking water -- lots of water! Perhaps it's time to "splurge" on a water bottle that makes you smile. Really! I have a pink stainless steel water bottle covered in flowers. I love it. My son selected a black, gray and silver "camo" water bottle and drinks twice as much as he used to. Enjoy that water drinking!!!!

While you're at it, head out to the farmer's market. Why not eat the freshest fruits and vegetables now that they're readily available? My NC friends, just stop at a corner fruit stand and load up! Fresh fruit and veggies are hard to beat for flavor and healthfulness!

Spiritually, remind yourself that you are special to God. Read scripture on His creation and majesty (the book of Psalms is loaded with these kind of verses). He made this world for YOU! I pray that you will realize that the world is not a burden (we make the burden by overloading ourselves with responsibilities). God's creation is a gift! Memorize a couple verses that speak to your heart. Meditate on them as you get out there and live!

Please share your favorite verse on God's majesty with the rest of us! 

Dear God,

I am simply awed by your majesty. Thank you for making such a beautiful place for us to live. Thank you for the variety of landscapes you created, just for our enjoyment. Help me remember to enjoy the world you created for me. Fill me with inspiration and commitment to keep getting healthier so I can truly enjoy the life you have given me. Remind me, Lord, to eat healthy. Convict me when the cookies tempt me -- and remind me that you created peaches, watermelon, strawberries, and so much more, just so I can eat fun food. I commit my health -- my life -- to you. Be with me as I continue to get healthier, so my life can bring you the glory you deserve.

In Jesus' name I pray,

Amen

FIT Friday: Don't hit the wall. Climb it!

My son, Ben, and me at camp this week!

Hey everyone,
It's Friday and you know what that means! Time for a FIT Friday post! If you're new to FIT Fridays, please read our week one challenge before you jump in where we are now.

This week, I went to student camp and had the honor of leading the seventh grade girls group. It's been a long time since I was in middle school -- let's not dwell on that, though :) Some things I noticed about these precious 13 year olds: they have incredible energy. They do not need sleep -- at all -- at least if there's mountain dew available. They like to look alike -- we braided a lot of hair this week. Seriously, they were amazing and they reminded me how precious it is to just love living!

Our last day at camp, we participated in a team challenge -- to get four of our team members up and over a 15 foot wall. Seriously. I had two who are afraid of heights and one with a sore knee. That left five girls... and our team needed a sixth participant. Obviously, the sun had burned my brain. I said I'd do it. WHAT??? Their 44 year old leader? Climbing a wall? I'm afraid of heights too, you know. AND I leave on vacation this weekend. What if I break my arm or leg -- or neck?

We sent girlie number one up and over that wall in no time! With three of us helping her go up and our strong hoister at the top (seriously, this girl has amazing strength), it was a piece of cake. Then it was my turn.... YIKES! No fear. Or at least never let it show!

Our strong base girl (she's incredibly tough too and such a sweetie) held out her palm. I stepped into it and she pushed me up. I stretched. She and another girl pushed. And I locked arms with the hoister. I "climbed" the wall and got near the top. With a little help that first leg went up and over -- oh my gosh! We did it!!! I have a few bruises which I wear with pride.

The next two came up quick and easy. Four of us went up and over in 2 minutes and 17 seconds. AWESOME! We did it!!!

At lunch, I told my teen sons that I had climbed the wall. One high fived me -- "Great job, Mom. I tried, but I couldn't do it." My other son, "Really? You climbed the wall. No way." Hints of disbelief. The girls backed me up -- and then, "Cool. Good job, Mom."

FIT Fridays is just like climbing that wall.

• When you struggle, the rest of us are here to lift you up. You can always comment to share a success story or word of encouragement or scripture that has helped you. You can join our email group (just email me privately or post a comment below that includes your email so I can add you).
• We are stronger together than any one of us alone. No one can climb a 15' vertical wall without help. Becoming healthy is just as hard to do alone. Ecclesiastes 4:9-12 reminds us that two are better than one, and a cord of three strands is not easily broken. Alone we are weak. Together, we are strong.
• Celebrate your success. When we finished, we screamed and hollered, jumped around and hugged each other. We were so proud of ourselves!!! It felt good to celebrate. Inside, I knew I succeeded because of the exercise and healthy eating I've been doing lately. I know my body was ready for that challenge. I had confidence I didn't have last year (when I refused to climb the wall).

Healthiness takes a commitment of heart, attitude, and mind. This week's "homework" is intended to help you make a healthy commitment. 

First, write down what you want in this life. When you're 40 (or older), do you want to be able to play frisbee in the hot sun with your kids without feeling like you're having a heart attack? How about doing laundry or dishes or cooking dinner without a backache? You can do it! Set the goal, make choices that will help you reach that goal, and celebrate. You'll get there quicker than you think!

Second, pick a theme verse. I am motivated by 1 Corinthians 10:31, "So whether you eat or drink or whatever you do, do it all for the glory of God." At camp, I ate healthy. People noticed. One girl asked, "Why do you take the bread off your sandwich?" I explained that I want the food I eat to make me strong so I can do whatever God asks of me and I don't want to eat more than I need. So, I take the white bread off and eat more salad. 

Another girl asked how I stay so fit. Me. Really? NEVER had that question before. Then again, I've never been able to play soccer and ultimate frisbee, cheerlead and climb walls before! I explained, briefly, how I work exercise into my day so that my body can be strong for whatever God brings... I told her how I wished I had done it younger. Whatever you do... Glorify GOD!

Third, drink more water. Water is your "secret weapon." If you drink more water, you aren't as hungry. If you drink water, you have energy. My husband's job sometimes requires him to be up most of the night -- he sometimes only gets one or two hours of sleep. He has never reached for the coffee pot for a quick burst of energy. As long as I've known him, he has reached for the water bottle. He can drink two gallons of water on those exhausting days -- yes, more trips to the bathroom, but he is more alert. Your brain is mostly water. Without it, you get sluggish -- your mind is literally thirsty! For me, not enough water leads to migraines. Since eating healthy, I get fewer headaches than ever. Drink that water!

Fourth, keep cutting calories. If you've mastered the 25% less challenge, step it up. Never go below 1200-1400 calories per day. You can't function and be healthy on less! For those who are still over that, though, it's time to cut some more. What can you swap for healthier eating? How about cutting sugar out of your coffee? How about switching to more vegetables and a couple less fruits? Instead of dessert, how about just a bite? HINT: brush your teeth after meals. You'll crave sweets less.

Finally, get off that couch! Move it. Move it. Move it. And thank God you're alive! Park far away at work, at the mall, at church. Wherever you go. Run up those steps, don't just walk! Get up from your desk and do a lap around the floor in your office building or outside around the building every hour or two. It will keep you sharp! Or run a couple flights of stairs. Just keep moving!!!

One of our FIT Fridays friends did a backflip in the pool this week. AWESOME! Celebrate! God made you special.

Lots of love,

Karen