You decide. I was recently part of a conversation, where someone mentioned a “stretch” to make Nutrition and Fitness, "Churchy.” Well, if you know me at all, you can probably tell what my response was...silence. Ha! For fear that I would make very clear, one of my greatest “pastor’s wife character flaws,” the anti-thesis of P31, where I proceed to open my mouth and give an earful of, although very true, not very, mmm... “winning friends and influencing people,” verbiage. The fact that I said nothing, I suppose indicates progress in this area ☺. It’s probably why I enjoy writing and speaking in my career most, because I can proofread, re-word, practice and pass everything through my husband-filter first!
What I wanted to say? (Husband-approved mind you) Because it IS “churchy,” as she so intelligently put it. I see it much like our behavior around Christian friends vs. work friends, how dare we make the distinction. If our bodies are atrociously wasting away (as I know they are dying but for some of us, slow, painful and downright gross), how exactly are we exuding Christ-like characteristics in our “everyday?” Now, I know the oh, so, pre-pubescent paintings of our contorted view of “Jesus” show him thin, muscular and able to throw a large sheep over his vein-bulging neck – a specimen of true fitness. But now, take a moment and picture him as a fat slob, eating a Twinkie or better yet, a Hardees’ “Thick Burger,” mustard and ketchup running down his face and wiping his mouth with his sleeve. Now follow it up with a big, growling, yack of BELCH, where everyone looks over to see if something has presented itself on the table, and the smell of acidic onion fills the room. Wow, loses some “majesty” and “grace” doesn’t it? I hardly doubt this is the Jesus of the Bible, the Jesus of moderation and discipline – God Himself! I also can’t see him making a Noni-Juice, power-protein smoothie to wash down his Detox pills and enzymes daily. He knew that our bodies were built with a perfect design in mind. Our only job was to appropriately fuel them with the things He’s provided on this Earth for nourishment, and enjoyment. As usual, our sinful selves take it too far! The distortion of such has led us to be an obese, unhealthy, moody, self-soothing, instantly gratifying, sick nation, and our desperation has lead to a multi-billion dollar industry of quick fixes and false promises.
If you’re like me (not the literary genius that is), I was the one in English class who took everything literal and had NO CLUE how the teacher arrived at her supposed, “symbolism.” Yup, pretty sure it was just a tree the author had in mind and not some woman’s innocence and whatever other garbage was included in that test question I bombed, wow, huh? Anyway, you may be tempted to take every mention of food in the Bible, as sustenance. Now I’m no biblical scholar, and very literal at that, but even I’m not certain of this. Like many of God’s illustrations, he uses analogies that we’ll understand to make bigger points in scripture. And we ALL understand FOOD! Well, we know we like it anyway. I know that God thought the power of food important enough to mention parameters (gluttony/drunkenness). I know He uses its deprivation to draw us closer to Him through prayer and fasting. I know its essential to our survival – we HAVE to eat. At times, its there simply for our enjoyment, in the proper context, like sex, we’ve managed to pervert that too. He mentions and initiates fellowship around the dinner table, and numerous times it’s a crucial part of a celebration. Finally, He used food to set entire nations apart – as He gave rules regarding food to the Jewish Nation in the Old Testament.
I whole-heartedly believe that eating food and striving for fitness is not just another thing we haphazardly do, or should be forced to figure out alone. I also don’t think it’s a choice whether we’re physically fit or not. Nothing is accidental or an after-thought from God. It was designed to be another part of the puzzle, another way to show our obedience. It’s another aspect of our lives, heavily ignored, that we are continually improving on and sharpening, with guidance from the Holy Spirit and qualified teachers. Like scripture, something we should be striving to teach our children. I also know I’m looking forward to the Feast promised in Heaven. And I’m pretty sure God will put more effort into it than Twinkies and Boone’s!
Thursday, September 29, 2011
Friday, September 23, 2011
3 Morning Habits for a Healthier Day
Ever seen this commercial?
NutriGrain Bars, my favorite *insert eye roll here*. Great concept, great marketing, wrong breakfast choice. Yes, starting your day with whole grains and fruit is a great breakfast, but I’d hardly classify NutriGrain bars as a substantial source of whole grain and “jelly” as a fruit. I digress…
Experience has taught me, that there are certain things I HAVE to get into my morning routine to keep me making healthy decisions throughout the day. There are also triggers that make me want to throw the whole day out the window, commit sodium suicide or eat my weight in Oreos – a food I don’t even particularly enjoy, but keep in the house for my husband’s sanity (it’s not easy living with a Dietitian). My routine has had to change a little with the incorporation of babies, and every day is a little different, but the fundamentals are still the same.
1. Scripture. Okay… don’t stop here, its not a guilt trip and I won’t begin to claim that I’ve mastered this. What I am going to say is that although proper nutrition is a great foundation, Christ is first and foremost… AND lets face it, gluttony is a sin, food is an emotional thing, we eat out of stress, anxiety, boredom, anger, depression… starting the day with ANY form or length of scripture and asking for the Holy Spirit to help you make good choices will only help you in your health battle. Sometimes between making lunches while the kids are screaming as they rummage through the cupboards because I’m apparently dragging my feet at providing breakfast, the hubby asking if his favorite jeans are clean and the dog… well, we don’t have a dog – but you get the point. Amidst the chaos, reading my chalkboard scripture verse (Do I get “Beth Moore” points for the chalkboard scripture verse?), and taking a second to BEG the Holy Spirit to get me through the day without killing anyone, is all I can muster. My husband has an app on his iPhone that reads the bible aloud – he turns it on when he’s in the shower, and getting ready. Sometimes it’s making the commitment to read my Bible app on my phone before I check my twitter, facebook, email, linkedin or any other media. Don’t wait until later to “get your devos in,” the first time my butt hits a comfy chair at night, I’m gone! Do it in the morning and move on. If you can do more later, great!
2. Breakfast. If you’re not a breakfast eater, become one. I could ramble off all the studies that have proven that folks who eat breakfast are more fit, burn more calories, learn and retain more academically… buuut, how bout’ you just trust me and do it?! Some common Richmond breakfast items are… Kashi’s Peanut Peanut bars, LARA bars, Cliff and Cliff Kids bars, Egg McMuffin, Peanut Butter and toast, PB and English muffin, PB and whole wheat waffle, PB and juuuuuust about anything (except for a bagel, too many calories, too much sugar first thing), plain greek yogurt with fruit, a baggie with whole wheat cereal and nuts… Lots of options, all “on the go.” Low sugar, with Protein, Fiber, Good Fat, 300 calories or less, done.
3. Sweat. Kind of like scripture reading, working up a sweat takes on many forms, it has to be a priority, it can be helpful in ANY amount and it needs to be in the morning/daytime, for most of us. Now, there are some who can go to the gym after work, or attend a nightly Zumba class etc, those are great. But if you’re signed up for the Zumba class and you haven’t been in 3 weeks, its time to change. There is no magic time you should work out. But if you can get that sweat going in the morning, you tend to make better decisions throughout the day. It gets those endorphins goin’ early. A natural stimulant and (if you're like me) its something else we get to check off the to-do list first thing! (its a little scary how much I enjoy that). It has less to do with calories burned, more to do with the mindset you establish. You can lose weight without ever lifting a barbell, or running a lap. But the proper mindset, entering your day, will do wonders. I have an elliptical. Whether its 15 minutes or 50 minutes, it is a MUST 5-6 days of the week. Its typically the first part of the boys’ naptime. Sometimes Kal comes in and colors or plays with Play-do while I’m on the “Lellipkical” as he calls it. If I have more time, I do more. We also have P90x DVDs and a chin up bar in the kitchen. It may be coming home at lunch and running around the block. Find what works and do it, consistently.
Putting some effort into your morning will help in making healthier decisions throughout the day. Try it!
NutriGrain Bars, my favorite *insert eye roll here*. Great concept, great marketing, wrong breakfast choice. Yes, starting your day with whole grains and fruit is a great breakfast, but I’d hardly classify NutriGrain bars as a substantial source of whole grain and “jelly” as a fruit. I digress…
Experience has taught me, that there are certain things I HAVE to get into my morning routine to keep me making healthy decisions throughout the day. There are also triggers that make me want to throw the whole day out the window, commit sodium suicide or eat my weight in Oreos – a food I don’t even particularly enjoy, but keep in the house for my husband’s sanity (it’s not easy living with a Dietitian). My routine has had to change a little with the incorporation of babies, and every day is a little different, but the fundamentals are still the same.
1. Scripture. Okay… don’t stop here, its not a guilt trip and I won’t begin to claim that I’ve mastered this. What I am going to say is that although proper nutrition is a great foundation, Christ is first and foremost… AND lets face it, gluttony is a sin, food is an emotional thing, we eat out of stress, anxiety, boredom, anger, depression… starting the day with ANY form or length of scripture and asking for the Holy Spirit to help you make good choices will only help you in your health battle. Sometimes between making lunches while the kids are screaming as they rummage through the cupboards because I’m apparently dragging my feet at providing breakfast, the hubby asking if his favorite jeans are clean and the dog… well, we don’t have a dog – but you get the point. Amidst the chaos, reading my chalkboard scripture verse (Do I get “Beth Moore” points for the chalkboard scripture verse?), and taking a second to BEG the Holy Spirit to get me through the day without killing anyone, is all I can muster. My husband has an app on his iPhone that reads the bible aloud – he turns it on when he’s in the shower, and getting ready. Sometimes it’s making the commitment to read my Bible app on my phone before I check my twitter, facebook, email, linkedin or any other media. Don’t wait until later to “get your devos in,” the first time my butt hits a comfy chair at night, I’m gone! Do it in the morning and move on. If you can do more later, great!
2. Breakfast. If you’re not a breakfast eater, become one. I could ramble off all the studies that have proven that folks who eat breakfast are more fit, burn more calories, learn and retain more academically… buuut, how bout’ you just trust me and do it?! Some common Richmond breakfast items are… Kashi’s Peanut Peanut bars, LARA bars, Cliff and Cliff Kids bars, Egg McMuffin, Peanut Butter and toast, PB and English muffin, PB and whole wheat waffle, PB and juuuuuust about anything (except for a bagel, too many calories, too much sugar first thing), plain greek yogurt with fruit, a baggie with whole wheat cereal and nuts… Lots of options, all “on the go.” Low sugar, with Protein, Fiber, Good Fat, 300 calories or less, done.
3. Sweat. Kind of like scripture reading, working up a sweat takes on many forms, it has to be a priority, it can be helpful in ANY amount and it needs to be in the morning/daytime, for most of us. Now, there are some who can go to the gym after work, or attend a nightly Zumba class etc, those are great. But if you’re signed up for the Zumba class and you haven’t been in 3 weeks, its time to change. There is no magic time you should work out. But if you can get that sweat going in the morning, you tend to make better decisions throughout the day. It gets those endorphins goin’ early. A natural stimulant and (if you're like me) its something else we get to check off the to-do list first thing! (its a little scary how much I enjoy that). It has less to do with calories burned, more to do with the mindset you establish. You can lose weight without ever lifting a barbell, or running a lap. But the proper mindset, entering your day, will do wonders. I have an elliptical. Whether its 15 minutes or 50 minutes, it is a MUST 5-6 days of the week. Its typically the first part of the boys’ naptime. Sometimes Kal comes in and colors or plays with Play-do while I’m on the “Lellipkical” as he calls it. If I have more time, I do more. We also have P90x DVDs and a chin up bar in the kitchen. It may be coming home at lunch and running around the block. Find what works and do it, consistently.
Putting some effort into your morning will help in making healthier decisions throughout the day. Try it!
Monday, September 19, 2011
It's low fat, so its healthy...right?
Wrongo! I frequently get folks in my office who insist on describing everything they eat as, “healthy” and “fat-free,” using the words interchangeably. I'm not sure if they're trying to convince me, or themselves, but what they've missed is that eliminating fat in our diets can leave us hungry, unsatisfied, excessively eating empty calories, unsatiated, stupid-cranky (due to poor blood-sugar control) and typically eating more calories by the end of the day than those who incorporate fat appropriately. Most people, who limit fat when they limit calories, as part of a weight-loss diet, feel more like they are “dieting,” than those who simply limit calories. Did you know that fat is essential, even in a heart-healthy diet? Did you know that some vitamins are only absorbed by way of the fat we consume? Fat is extremely beneficial - the problem is - we either cut it out completely, eat too much or eat the wrong kind.
Low-fat diets became popular in the 80s and 90s. Another “Fad Diet” I wish would just DIE. Another food meant for enjoyment, with great importance to our bodies, in moderation, that we’ve chalked right up there with being “evil” along with carbohydrates, alcohol and the like. Many high fat foods, eaten as part of a varied, nutritionally dense diet, give us strength, nourishment, help us think, regulate our moods and very importantly - provide enjoyment… all in moderation.
A long, long time ago, we ate all kinds of meat (our greatest source of saturated, bad, fat) - the meat our strong men hunted and killed for us. Way to go manly men! Pretty sure I’ll keep this in mind next time I’m fighting for a good sale at the meat counter with 2 screaming toddlers – think I’d prefer the loin cloth and machete - or better yet, make my man do it (loin cloth optional ;)). There are all kinds of arguments from scholars and homemakers alike, as to what God meant for us to eat, Biblically speaking. Some have misconstrued, re-worded, stretched and/or taken out of context, every passage they can find, to make their (unimportant) point. If you want proof, just spend a couple of minutes on Google in this topic area, then discount everything you’ve read! I’m not here to prove anything, to tell you God does or doesn’t want you to eat meat. What I will point out however is that the common trend throughout the Bible, is that meat (and the saturated fat found in meat) was typically mentioned with regard to special occasions and always in limited amounts. In fact you wouldn’t dare binge on it, or you’d run out before the end of winter – a concept that never hit home until I moved to KY - burrrrrr. I will also point out that too much saturated fat over time, can lead to a host of deadly diseases, proven over and over as something that should be limited.
So what did we eat the rest of the time? Well, most diets, aside from a plethora of grains, (no low carb diets here), were full of fish, nuts, seeds, olive oil, legumes… things that were readily available. Funny, how the things God provided the most of, are the best things for us (nutritionally speaking), chalked full of Monounsaturated fats, Omega Fatty Acids, fiber and protein – extremely healthy for our psyche, bodies and hearts.
What does this mean today? Well, we need to limit our saturated (animal) fat, and eliminate Trans fat (created by us to mimic Saturated fat) in our diets. Be concerned with buying “low fat” or “fat free” versions of items with unhealthy fats (and reducing their consumption), milk/cream/cheese/yogurt and meats (white meats like pork-loin, venison, white meat chicken, white meat turkey, sirloin and lean ground beef are lower fat forms of "meat" that can be eaten more often). The nutritional integrity of these items is not affected by their fat removal. High fat foods you should enjoy in their full-fat form, in moderation, are peanut butter (*big cheesy grin*), walnuts and other nuts, Olive Oil, Canola Oil, Avocado, Salmon and most other fish. Do your best to limit all other types of added fats as well – i.e. processed foods with added poly-unsaturated fats, that are simply, unnecessary.
Remember, any fat is high in calories, so its crucial to practice portion control – no nut bowls lying around the house! No incessant snacking on trail mix and the like. These are easy ways to blow your calories and gain excessive weight (or prevent yourself from losing), which is never a “healthy” choice. And no, frying a Twinkie in Peanut oil does not make it healthy, however, if you’re going to get high calorie, fast-food anyway, choose something like all white meat chicken (full of protein, low in calories), choose somewhere that cooks in peanut or canola oil, (as to make the best use of the calories/fat eaten), and limit your portions!
The Mediterranean diet does a great job of incorporating good fats into a very heart-healthy, blood-sugar-controlled diet.
A word on non-animal sources of Saturated fats…
Coconut oil – a Saturated fat, with little to no substantial, or credible evidence lending to its consumption being healthy in any amount. Avoid.
Dark Chocolate - huge, medically and scientifically proven, peer-reviewed health-benefits, that out-weigh its Saturated fat content, in its purest form, at a maximum 1 oz per day!
Low-fat diets became popular in the 80s and 90s. Another “Fad Diet” I wish would just DIE. Another food meant for enjoyment, with great importance to our bodies, in moderation, that we’ve chalked right up there with being “evil” along with carbohydrates, alcohol and the like. Many high fat foods, eaten as part of a varied, nutritionally dense diet, give us strength, nourishment, help us think, regulate our moods and very importantly - provide enjoyment… all in moderation.
A long, long time ago, we ate all kinds of meat (our greatest source of saturated, bad, fat) - the meat our strong men hunted and killed for us. Way to go manly men! Pretty sure I’ll keep this in mind next time I’m fighting for a good sale at the meat counter with 2 screaming toddlers – think I’d prefer the loin cloth and machete - or better yet, make my man do it (loin cloth optional ;)). There are all kinds of arguments from scholars and homemakers alike, as to what God meant for us to eat, Biblically speaking. Some have misconstrued, re-worded, stretched and/or taken out of context, every passage they can find, to make their (unimportant) point. If you want proof, just spend a couple of minutes on Google in this topic area, then discount everything you’ve read! I’m not here to prove anything, to tell you God does or doesn’t want you to eat meat. What I will point out however is that the common trend throughout the Bible, is that meat (and the saturated fat found in meat) was typically mentioned with regard to special occasions and always in limited amounts. In fact you wouldn’t dare binge on it, or you’d run out before the end of winter – a concept that never hit home until I moved to KY - burrrrrr. I will also point out that too much saturated fat over time, can lead to a host of deadly diseases, proven over and over as something that should be limited.
So what did we eat the rest of the time? Well, most diets, aside from a plethora of grains, (no low carb diets here), were full of fish, nuts, seeds, olive oil, legumes… things that were readily available. Funny, how the things God provided the most of, are the best things for us (nutritionally speaking), chalked full of Monounsaturated fats, Omega Fatty Acids, fiber and protein – extremely healthy for our psyche, bodies and hearts.
What does this mean today? Well, we need to limit our saturated (animal) fat, and eliminate Trans fat (created by us to mimic Saturated fat) in our diets. Be concerned with buying “low fat” or “fat free” versions of items with unhealthy fats (and reducing their consumption), milk/cream/cheese/yogurt and meats (white meats like pork-loin, venison, white meat chicken, white meat turkey, sirloin and lean ground beef are lower fat forms of "meat" that can be eaten more often). The nutritional integrity of these items is not affected by their fat removal. High fat foods you should enjoy in their full-fat form, in moderation, are peanut butter (*big cheesy grin*), walnuts and other nuts, Olive Oil, Canola Oil, Avocado, Salmon and most other fish. Do your best to limit all other types of added fats as well – i.e. processed foods with added poly-unsaturated fats, that are simply, unnecessary.
Remember, any fat is high in calories, so its crucial to practice portion control – no nut bowls lying around the house! No incessant snacking on trail mix and the like. These are easy ways to blow your calories and gain excessive weight (or prevent yourself from losing), which is never a “healthy” choice. And no, frying a Twinkie in Peanut oil does not make it healthy, however, if you’re going to get high calorie, fast-food anyway, choose something like all white meat chicken (full of protein, low in calories), choose somewhere that cooks in peanut or canola oil, (as to make the best use of the calories/fat eaten), and limit your portions!
The Mediterranean diet does a great job of incorporating good fats into a very heart-healthy, blood-sugar-controlled diet.
A word on non-animal sources of Saturated fats…
Coconut oil – a Saturated fat, with little to no substantial, or credible evidence lending to its consumption being healthy in any amount. Avoid.
Dark Chocolate - huge, medically and scientifically proven, peer-reviewed health-benefits, that out-weigh its Saturated fat content, in its purest form, at a maximum 1 oz per day!
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