Category Archives: camp #3

GET BACK ON TRACK WITH SIMPLE HEALTY CHOICES!

Have you had a few setbacks? Was Mother’s Day a blow out for calories? Tempted to give up and give in to more poor choices? Don’t do it! Every little step makes a difference. You are making progress! Believe those words!

Remember my friend, Cecile and her success story? She kept taking little steps to be healthy and over the course of 7 years she lost 141 pounds. She said, “No matter how slow the weight loss is, don’t give up! God will never give up on you!”

 

dr. quote

Small steps make a difference!

 

We are about to leave CAMP #3! Let’s look at the little steps we learned and made into habits! You’ve come a long way!

CAMP #3

Nutrition: Add 1 serving of vegetables (½ cup cooked or 1 cup of leafy) to 1 meal. Continue using a smaller plate at each meal or snack. Drink water as your main beverage.

Exercise: Add 5 minutes of exercise for a total of 20 minutes per day. You can divide it into 2-10 minute sessions or even 4-5 minute sessions on a crazy day. 

Mental: Recognize that you have an inner critic. Identify a lie and replace it with a truth statement. 

Spiritual: Pray and access Jesus’ power. Choose a verse to memorize. Here is a good one. “Be strong in the Lord and His mighty power”. Ephesians 6:10

TODAY’S little STEP: Get back on track! Go down to a lower Camp for a few days, if you need to. Then keep climbing, one little step at a time! Reward yourself with a non-food reward

Be sure to stop by next week for – Feeling Pretty Today!

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HOW DO I PRAY LIKE JESUS?

How do I pray? Can I really pray about everything? Does God really care about the little details of my life? He sure does! God loves and adores you, and me, more than we can ever imagine. We are His beloved daughters. No concern is too small for His attention. He wants to help.

This January I was challenged to just choose one word for 2016. My word is prayer.

I would usually go buy a new book on prayer. However, this year I went straight to the Bible to read and study by myself. I’m not a Bible scholar. I’m a regular woman just like you. It has been an amazing learning experience. I have been studying where, when, and why Jesus prayed when He lived on earth. Here’s a just a little of what I’ve learned so far and how I’m applying it in my life.

Where? He often went somewhere to be alone. A few times it was on a mountainside or an olive garden. He went somewhere quiet. Jesus needed to be alone with God.

Jesus prayed somewhere quiet and where He could be alone.  

When? Jesus prayed before and after events in His life. He prayed after He found out that His cousin John the Baptist was murdered. He prayed after He ministered to groups of people.

He prayed before and after He performed miracles.

He prayed before He chose His disciples.

He prayed for the future ministry of His disciples.

He prayed just before He was going to have to die.

He prayed early in the morning before His day with people began. He prayed for most of the night, about 8 hours, on occasion.

Jesus prayed before and after events in His life and ministry. He prayed in the morning before His day began. He sacrificed sleep for the priority of prayer.

Why? Now this is the hard part to understand. He was God’s perfect Son so He didn’t need to pray for the same reasons we do. Or did He? He prayed about the details of His life because He needed to have a conversation with His Heavenly Father.

He prayed because He was very sad when John died. He was also very concerned for John’s disciples.

He prayed for the people He ministered to. He knew their needs.

He prayed before He chose His disciples because He wanted God’s input into that important decision. He prayed for His disciples and the important role they would have in His ministry.

He prayed before He died when He was in great distress. He prayed that God would be glorified even though He was dreading the crucifixion and the separation from God His Father.

Jesus prayed because He wanted to have a conversation with His Heavenly Father. He sought direction, He interceded on behalf of others and He listened to the Father.

IMG_7121beachprayer

What am I doing?  If Jesus needed to pray when He was here then so do I!

I’m easily distracted. If I sit a the kitchen table to pray I notice the placemats and wonder if I should get some new ones for spring. Before I know it I’m thinking about what color they should be and where I will buy them. Uh not good!

I’ve switched to another room with fewer distractions; it’s my War Room. I need to be alone and where it’s quiet.

I try to get up a little earlier so I can pray before my day gets too busy. It really sets the tone for the whole day. I’m praying for people and ministries. For direction in the big and little details of my life and those I love. I’m praying thorough out my day for patience, wisdom and grace.

I’m learning that prayer is my opportunity to talk to my loving Heavenly Father. As I spend time with Him I’m getting better at being quiet and listening. I’m not doing all the talking.

How are you doing? Are you calling out to God in prayer? Accessing God’s power is the most important change most of us need to make in our journey up the Mountain of Health and Well-being. Our health journey needs to be something we pray about. God will empower us and strengthen us when we ask for help.

God says,“Then you will call on Me and come and pray to Me, and I will listen to you.” Jeremiah 29:12  

TODAY’S little STEP: Talk to God in prayer. He loves you and He wants to help with all the details of your life. Access that power!

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Easy little steps to great health!

Do you focus on the negative? At the end of the day do you think about what didn’t get done? Why do we do that? We do it with our health journey too.

I want you to stop for a minute and look how far you’ve come! You are making little choices every day to be healthy.

You may have had a few slips along the way, but you are still making good choices! Those little steps are making a difference! Keep going!

 

If we were really climbing a mountain we would ascend to Camp 2 and stay there for a few days to get used to the altitude and then go back to Base Camp. In this climb up the Mountain of Health and Well-being, do the same thing! Go back to a lower camp whenever you need to. It’s about knowing your limits and having success.

every mountain-one step

Keep taking little steps!

Base Camp.

Nutrition: Switch to a smaller plate or bowl at each meal or snack.

Exercise: 10 minutes of exercise a day. You can break it up into two 5 minute sessions.

Mental: Repeat this healthy self-talk statement-‘I am a beautiful beloved daughter of the King. I am making small changes to be healthy. Taking care of me is important’.

Spiritual: Learn a Bible verse like this one, “For I am the LORD, your God, who takes hold of your right hand and says to you, “Do not fear, I will help you”.” Isaiah 41:13

Stay at Base Camp for 4 weeks. Once these steps are habits then climb to Camp #2.

 

Camp #2

Nutrition: Drink water in place of other beverages. Continue with the smaller plate or bowl.

Exercise: 15 minutes of exercise per day, break it into 5 minute periods if you need to

Mental: Become aware of your inner critic and negative self-talk. Repeat this healthy self-talk statement daily.  ‘I am a beautiful beloved daughter of the King!  I am making small changes to be healthy.  Taking care of me is important’.

Spiritual: Pray and share your concerns with Jesus.  Memorize a verse.  Here’s a good one.  “Show me your ways, O LORD, teach me your paths.  My hope is in you all day long.” Psalm 25:4,5b

Stay for 4 weeks. Move back to Base Camp whenever you feel it is necessary. Once these steps become habits move to Camp #3.

Camp #3

Nutrition: Add 1 serving of vegetables (½ cup cooked or 1 cup of leafy) to 1 meal. Continue using a smaller plate at each meal or snack. Drink water as your main beverage.

Exercise: Add 5 minutes of exercise for a total of 20 minutes per day. You can divide it into 2-10 minute sessions or even 4-5 minute sessions on a crazy day.

Mental: Recognize that you have an inner critic. Identify a lie and replace it with a truth statement.

Spiritual: Pray and access Jesus’ power. Choose a verse to memorize. Here is a good one. “Be strong in the Lord and His mighty power”. Ephesians 6:10

For those of you who have been part of our climbing team from the start stop and look back. You’ve done a good job of climbing.

If you’ve had a few falls that’s O.K. pick the camp that is right for you and get climbing again.

If you are new then start out at Base Camp today!

TODAY’S little STEP: Pick the camp that is right for you and join us in the climb up the Mountain of Health and Well-being! Start today!

Every mountain is climbed one step at a time!

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STOP LYING RIGHT NOW AND TELL THE TRUTH

Do you tell lies? Never? How about this one…..“I need to eat this (bag of chips or chocolate bar) so that the temptation is gone”. Or this one, “I’ve tried to change many times and I always fail”. It’s time to replace the lies with truth.

“Your brain is programmed for the most dominate thought to win,” says Danna Demetre, author and motivational speaker.

When we think negative statements continually, they impact us. Eventually our feelings and our actions follow those thoughts.

At Camp #3 we want to recognize the voice of our inner critic. We want to identify a lie she tells us and replace it with a truth statement.  This little step will make a big difference!  It’s changed my life dramatically, and my friend Cecile’s too!

 

think new thoughts

 

Not sure what lies you believe? Here are 8 lies each with a replacement truth statement. Pick from this list or come up with your own.  The first lie is one I believed.  I really had to work on saying the truth to myself at every meal.

LIE – There is not enough food on this plate to sustain my body.

TRUTH – This is a good amount of food for this meal. I can eat more food later.

LIE – I’ve tried to change so many times and I always fail.

             TRUTH– I can make little healthy choices every day. Every little step makes a difference.

LIE – I need to eat this food so it’s not wasted.

TRUTH – This food can be safely stored for another day.

LIE – I can’t do this for the rest of my life.

TRUTH – I just need to focus on right now and one healthy choice.

LIE – It’s all or nothing. I’m either on a program or off.

TRUTHThis is my lifestyle. I make good choices every day.

LIE – I need to eat this high temptation food so it will be gone.

TRUTH – I can get rid of this high temptation food. I can give it away, have someone hide it or even throw it away.

LIE – I don’t have enough time to exercise.

TRUTH– Even 5 minutes of exercise makes a difference.

LIE– I’m fighting this battle alone and it’s too hard.

TRUTHGod loves me and He will help me fight this battle.

Remember our key verse. “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

 

TODAY’S little STEP: Identify a lie your inner critic tells you and replace it with the truth, a healthy self-talk statement! Say it often throughout your day.

Author and speaker Danna Demetre has impacted my health journey. I highly recommend her books and programs and especially her healthy self-talk CDs.  Check out her site. dannademetre

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Veggies, find out why and how to eat more!

This super food is low in calories, high in nutrients, vitamins, minerals and fiber. It comes individually packaged and can be eaten raw or cooked. It’s Doctor approved and recommended.

This super food is included at most dinners. Parents encourage their kids to eat it and dessert might even be used as a bribe. We often hear the child say…..

But why do I have to eat my vegetables? (in a whiny, sad child voice.) 

grumpy girl

photo credit Greg Westfall

 

Most of us need to be reminded, just like kids!

Eating more vegetables is one of the simplest changes we can make to improve our overall health.

Eating more vegetables can lower our risk of developing arthritis, heart disease, stroke, dementia and cancer.

Vegetables fill our stomachs with nutrient rich, low calorie fuel! We also feel fuller for longer because of the high fiber content.

When we replace higher calorie foods with vegetables we are taking another little step to being healthy.

But sadly we still don’t eat them often enough. A recent report from the Centre for Disease Control and Prevention stated that 87 percent of adults didn’t meet the suggested vegetable recommendation. Kids are still struggling, as 93 percent didn’t meet the recommended amount.

But how much do I have to eat?

Most women between the ages of 19 – 50 require 2 ½ cups of vegetables a day.

Wow, that sounds like a lot but not when you start measuring it out and looking at it. Especially if we substitute vegetables for other high calorie, low nutrient foods.

1 cup of raw or cooked vegetables counts toward your daily total.

1 cup of raw leafy greens counts as a ½ cup toward your daily total.

1 cup of 100 % vegetable juice also counts toward your daily total.

How can I include more vegetables in my day?

Mix them into your meals and space them out. If you eat the standard 3 meals and a snack then plan on 1 cup at lunch and dinner and ½ for a snack. If you eat mini meals through out your day then include ½ cup at each one.

Find a vegetable you really like and enjoy it. I love the color, crunch and taste of raw yellow, red and orange peppers. It’s easy for me to add them to my lunch. Maybe you like baby carrots. Buy a big bag and take them to work with you.

Substitute raw veggies for crackers or chips. Serve them with hummus or low fat dip.

Buy prewashed greens and have a salad at dinner each night. Toss in peppers, cucumber, carrots, and green onions. Watch the salad dressing as it can add many calories and fat grams.

Wash, cut and prepare fresh vegetables on the weekend. Once the work is done it’s easy to add them to a fresh salad or bag some to take to work. Think about putting them on the top shelf of the fridge. Things in the drawers often get forgotten.

Sneak some grated vegetables into sauces and casseroles. No one will know.

Drink your veggies. Add spinach or kale to a fruit smoothie. Or try some low sodium vegetable juice.

Don’t forget frozen vegetables. They are picked at their peak and have the same nutrients as fresh and are often cheaper than fresh. Steam them quickly in the microwave for another delicious serving of vegetables or add them to soups or casseroles.

TODAY’S little STEP: As part of Camp #3 add one serving of vegetables to one meal or snack. Pick one of these ideas or check out the links for more ideas.

If you have found this helpful please share it with a friend.

These are some of the sites I used for my research.  Check them out they all have good information.

cookinglight.com/healthy-living/healthy-habits/how-many-fruits-vegetables-a-day

healthyeating.sfgate.com/recommended-fruit-vegetable-intake-4115.html

thekitchn.com/10-easy-ways-to-eat-more-vegetables-every-day-reader-intelligence-report-164945

 

 

Don’t let a number define you!

What if I told you that for a mere 35 dollars there is an electronic device that you can buy at Wal-Mart that will define your self-esteem? Would you carefully scan the shelves for that device and proudly take it home to use regularly? Would you excitedly check it everyday?

It sounds rather ridiculous but that’s what a huge percentage of the women in North America do.

It goes like this…. I take a deep breath and step on the device and then look down. If I like a number that I see, I do a little happy dance! The number on the device tells me that I am valuable and my self-esteem is good for the whole day.

The next day I check the device again. But this time I don’t like the number. I stomp on the device, hang my head and say, “why bother….I’m done!” My self-esteem hits rock bottom in an instant and stays that way for the day.

Why do we let a stupid number on that device, the bathroom scale, have so much power? Yes, I said stupid! All that number does is tell you how much your body weighs at that moment.

That number does not reflect much about your true health. It doesn’t say anything about the little steps you are taking to be healthy.

*The scale doesn’t observe other changes in your health: that you are sleeping better, have more energy, are less moody, feel stronger and have fewer cravings.

*The scale doesn’t reveal that you are exercising everyday and have a healthier heart and more endurance.

*The scale doesn’t take into account that you ate a meal the night before that contained a lot of salt and you are retaining water.

*The scale doesn’t recognize that you are a woman and that your monthly cycle affects the number.

*The scale doesn’t identify that you have lost fat and replaced it with muscle.

*The scale can’t detect that your clothes are looser because you have lost inches.

*The scale doesn’t perceive that your body is well hydrated and nourished.

*The scale doesn’t know that you are walking closer to God and strongholds are losing their power.

*The scale doesn’t know that you are smart, creative, loving, nurturing, fun, attractive and sexy!

 

motivation

 

Instead of using the bathroom scale to define our progress on our health journey, let’s use other tools.

Get out your measuring tape once a week. Record your chest, waist, hips and thigh measurements. Keep a record over a few weeks and watch for the changes.

Another idea is to use a pair of non-stretch jeans as your guide; ones that fit well and you wear regularly. Try them on once a week and check the fit. If they feel just right then keep up the good work. A little snug, then make some little changes. Can’t do the zipper up, it’s probably hormonal, try again in a few days.

TODAY’S little STEP: Put the scale away! It’s a tool that we won’t use for a while.   We don’t need the roller coaster of emotions that accompany each weigh in.  Choose to use the measurements or the jeans as the tool that will assess our progress.

Remember you are a beautiful beloved daughter of the King and He establishes your value!

How do you feel about giving up the bathroom scale?

Why are we so connected to that stupid number?

How do you feel without the regular weigh in?

I’d love to hear what you think, my friend!

 

 

 

 

 

 

The best use of 10 minutes of your time!

Do you feel busier than ever? Is your stress level high and your energy level low? Can you carve out 10 minutes in your demanding day? Just 10 minutes of your crazy life that will reduce your stress, increase your metabolism, lower your blood pressure and improve your mood? What is the mystery 10-minute activity? It’s exercise!

We often use the excuse that we don’t have enough time to exercise.  However, there is good scientific research stating that as little as 10 minutes of exercise makes a difference. I posted this way back in August and decided we all needed to be reminded.

Dr. Timothy Church, director of Preventive Medicine Research at Louisiana State found that “when overweight or obese, sedentary women walked 10 minutes a day at a low speed, comparable to a stroll in the Mall, they increased their peak oxygen consumption- a measure of cardiovascular fitness – by 4.2 percent compared to women who stayed on the sidelines.”  Just a nice stroll makes a difference! We can do that, my friend!

Professor Ulf Ekelund, head of a research team at Cambridge University came to this conclusion, “a brisk daily 20-minute walk could reduce the risk of an early death by almost a third. This is a simple message – just a small amount of physical activity each day could have substantial health benefits.   Physical activity should be an important part of our daily life.”

There you have it scientific research to support the importance of 10 minutes of exercise.

Here’s a quick fun little workout you can do on your lunch break and then again in the kitchen while dinner is cooking!

 

10 minute work out

After many years of turning to food to ease my stress I have switched to walking outside as my best stress reducer.  If I can do it so can you!  I walk with my husband most evenings. We have winter walks along a wooded trail and during the other seasons our route takes us on streets along side a river. When we are unable to walk outside I enjoy walking DVDs.

I really like Leslie Sansone’s walking DVDs I own dozens of them. There are no crazy dance steps, and she has real women like us walk with her. Leslie is in her forties and a great encourager. She has posted quite a few of her walks on YouTube. Click on this link for a beginner walk.

If walking is difficult, then try some chair exercises.  I recommend Anne Burnell. Her programs improve strength, flexibility, energy and coordination and are all done in a chair.  Click on this link to see her video which is about 8 minutes long.

With a few clicks on our computer or smart phone we will be all set and ready for a little bit of exercise.

At Camp #3 we are increasing our walk or exercise time to 20 minutes. If your schedule is crazy, break it down into two 10 minute sessions, it all makes a difference!

This is another post you might like from August. Find the fun activity that is best for you.

Today’s little step: Find two 10 minutes periods in your day to move your body. Find an activity you enjoy and do it!

Remember our core scripture verse. “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation 

If you have found this helpful please share it with your friends.