The "Acai-berry" has received a lot of attention in recent years for it's potent level of "antioxidants", touting them to be the latest and greatest resource for better health and wellness. With all the other natural fruits and produced supplements available on the market it's hard to really know truth from hype. Understanding the "what, where, how and why" of the acai berry will help you make the best decision about adding them to your diet.
What is an "acai berry"?
Similar to a blueberry, acai berry's are about one inch in length (a little smaller than a grape), deep reddish/purplish or green in appearance.
Where are acai berry's from?
They are a native to Central and South America grown from the Acai palm tree.
How are the berries produced for consumption?
Acai berries, like blueberries, etc., can be consumed in their natural state (raw), through low grade processing or via supplements. Like any natural product, the antioxidants found in the natural state of a food are always greater than the produced (i.e. supplements) state of the food product. When looking for acai berry supplements, read the label (look for berry skin and pulp - no seeds or roots). Never purchase a product that doesn't provide a label.
How much should I consume per day?
Typically, 1000 mg per day. When purchasing the product, look at the label to determine the amount provided in the content of what you're purchasing (i.e. per serving 500 mg vs 1000 mg). This will also tell you if you're getting your money's worth.
Why consume acai berries versus other food products/supplements:
Acai berries have an ORAC (oxygen radical absorption capacity/the method for measuring the amount of capacity in antioxidants) level of 3871 per 1000 mg. By comparison, it rates higher than some other antioxidants but falls below other ORAC levels in commonly consumed food products (i.e. blueberries, strawberries, red beans, etc., have higher ratings than an acai berry and are typically more affordable and available at the grocery store). There are reports that Acai ORAC levels are higher, but my sources tout otherwise. Simply put: They have an abundance of antioxidants and some really great minerals/fiber/nutrients, so they're good for you!
Anytime a product comes to market there is a lot of "hype" associated with the benefits of the product. Becoming aware of the benefits, how they apply to your wellness and how they compare to other food products is key in making solid choices about consumption. Disciplining yourself to read the label benefits you in the end.
The more you know the better decisions you'll make as you follow your journey towards wellness.
Monday, January 31, 2011
Sunday, January 30, 2011
Discipline; start with the end in mind
Discipline....even the word sounds "dis-couraging". But in truth discipline is a core value for anything we accomplish including overcoming addictions, dependency's and unhealthy choices. The Bible speaks very clearly about the purpose of discipline, why God requires us to be disciplined and the outcome of not being disciplined.
In Hebrews 12:5-12, God encourages us to understand the benefit of living a disciplined life:
"And have you forgotten that word of encouragement that addresses you as sons: "My son, do not make light of the Lord's discipline, and do not lose heart when he rebukes you, because the Lord disciplines those he loves and he punishes everyone he accepts as a son." Endure hardship as disciples, God is treating you as sons. For what son is not disciplined by his father? If you are not disciplined (and everyone undergoes discipline), then you are illegitimate children and not true sons. Moreover we have all had human fathers who disciplined us and we respected them for it. How much more should we submit to the Father of our spirits and lives! Our fathers disciplined us for a little while they thought best; but God disciplines us for our good, that we may share in his holiness. No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees. "Make level paths for your feet," so that the lame may not be disabled, but rather healed."
On the other side of anything worth accomplishing is a mirror reflecting what it took to get there; discipline. If you practice and commit to doing just a few simple things, each day throughout your day, you'd be surprised at the results:
*Think before you act; is this worth it?
*Treat your body as God's temple; His Spirit lives inside of us (physically, emotionally and spiritually).
*Start with the end in mind; will I ever reach my God given destiny if I keep walking in circles? No!
Small changes, disciplined thinking and a commitment to stay the course on your journey to a "Wellness that lasts a lifetime" will lead you to God's purpose and plan for your life. Start with a few simple steps and be amazed how far they will take you down your path to wellness:
*Eat whole foods (i.e. fruits, vegetables, whole grains, nuts, beans, lentils, tofu, etc.).
*Eat lean protein with every meal (i.e. chicken, turkey, seafood, etc.).
*Eat to live - versus - living to eat (remember "food is fuel").
*Eat in balance with "when and what" your body needs (eat the majority of your carbs before dinner and the majority of your protein at dinner).
*Avoid drugs and alcohol (using either will lead to nowhere).
Victory over your circumstances comes one victory at a time. Learn to enjoy the journey and you'll discover a whole new level of "wellness" from God's perspective.
In Hebrews 12:5-12, God encourages us to understand the benefit of living a disciplined life:
"And have you forgotten that word of encouragement that addresses you as sons: "My son, do not make light of the Lord's discipline, and do not lose heart when he rebukes you, because the Lord disciplines those he loves and he punishes everyone he accepts as a son." Endure hardship as disciples, God is treating you as sons. For what son is not disciplined by his father? If you are not disciplined (and everyone undergoes discipline), then you are illegitimate children and not true sons. Moreover we have all had human fathers who disciplined us and we respected them for it. How much more should we submit to the Father of our spirits and lives! Our fathers disciplined us for a little while they thought best; but God disciplines us for our good, that we may share in his holiness. No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees. "Make level paths for your feet," so that the lame may not be disabled, but rather healed."
On the other side of anything worth accomplishing is a mirror reflecting what it took to get there; discipline. If you practice and commit to doing just a few simple things, each day throughout your day, you'd be surprised at the results:
*Think before you act; is this worth it?
*Treat your body as God's temple; His Spirit lives inside of us (physically, emotionally and spiritually).
*Start with the end in mind; will I ever reach my God given destiny if I keep walking in circles? No!
Small changes, disciplined thinking and a commitment to stay the course on your journey to a "Wellness that lasts a lifetime" will lead you to God's purpose and plan for your life. Start with a few simple steps and be amazed how far they will take you down your path to wellness:
*Eat whole foods (i.e. fruits, vegetables, whole grains, nuts, beans, lentils, tofu, etc.).
*Eat lean protein with every meal (i.e. chicken, turkey, seafood, etc.).
*Eat to live - versus - living to eat (remember "food is fuel").
*Eat in balance with "when and what" your body needs (eat the majority of your carbs before dinner and the majority of your protein at dinner).
*Avoid drugs and alcohol (using either will lead to nowhere).
Victory over your circumstances comes one victory at a time. Learn to enjoy the journey and you'll discover a whole new level of "wellness" from God's perspective.
Saturday, January 29, 2011
Chocolate....sinful delight or healthy indulgence?
Choc-o-late......even the word sounds a bit indulgent and delicious! I've rarely met anyone (and probably not one lady) who doesn't at least like chocolate. But when you're on your journey to becoming healthy is chocolate really (really????.....) a good choice? Yes! It can be an absolutely excellent choice, depending upon the type and amount consumed.
*Chocolate is made from "cacao" or commonly known as "cocoa" and is a member of the "fruit" family.
*Fruits contain antioxidants.
*Antioxidants fight the invasion of toxins in our bodies, which in turn fights disease and infection.
*Special Dark chocolate contains about four times more antioxidants than milk chocolate, much more than herbal teas or a glass of red wine.
*One piece (1 oz) of Hershey's Special Dark Chocolate Miniatures contains about 40 calories, 1.4 grams of saturated fat, no cholesterol and only 10 grams of sodium.
*A healthy (need to eat between meals) snack should have around 100-150 calories (depending upon your caloric needs), remaining low in saturated fat and cholesterol. A few pieces of dark chocolate, once a day between meals, would be a "healthy" choice.
Because "food is fuel" for our body eating the right food produces the right fuel that we need everyday. So the next time you get a craving/urge for something sweet, choose a piece (1 oz) of special dark chocolate (not milk chocolate). Both your palette, your body and your stomach will thank you!
*Chocolate is made from "cacao" or commonly known as "cocoa" and is a member of the "fruit" family.
*Fruits contain antioxidants.
*Antioxidants fight the invasion of toxins in our bodies, which in turn fights disease and infection.
*Special Dark chocolate contains about four times more antioxidants than milk chocolate, much more than herbal teas or a glass of red wine.
*One piece (1 oz) of Hershey's Special Dark Chocolate Miniatures contains about 40 calories, 1.4 grams of saturated fat, no cholesterol and only 10 grams of sodium.
*A healthy (need to eat between meals) snack should have around 100-150 calories (depending upon your caloric needs), remaining low in saturated fat and cholesterol. A few pieces of dark chocolate, once a day between meals, would be a "healthy" choice.
Because "food is fuel" for our body eating the right food produces the right fuel that we need everyday. So the next time you get a craving/urge for something sweet, choose a piece (1 oz) of special dark chocolate (not milk chocolate). Both your palette, your body and your stomach will thank you!
Friday, January 28, 2011
Healthy habits; how to break free from your past
At a recent seminar, an attendee asked me "What's in your refrigerator"? My response came quickly; nutritional healthy food that I love to eat! Was my refrigerator always filled with those items; no. But once I made the connection between "spirit, body and mind" my refrigerator changed to reflect my new attitude and thinking towards food.
Our association with food, including our attitude towards it, is very telling of our physical, emotional and spiritual condition. Understanding your past relationship with food (how you were raised to view food) will help you understand why you are where you are today:
*Was food a precious commodity in your upbringing (not plentiful)?
*Were you instructed to "fill up" your plate and "eat up" everything on it before you could leave the table?
*Were you served "adult portions" as a child?
*Were you over or underweight as a child?
*Did you receive "atta-boys/girls" when you finished your plate or shamed for not doing so?
*Were you punished for not eating (abused physically, emotionally)?
*How did you feel after eating (sleepy or energized followed by crashing)?
*Was the food you ate fresh and healthy or highly processed, lacking proper nutrition (i.e. fruits/vegetables, lean protein, whole foods vs saturated fats, refined sugar, high sodium)?
*Was dessert used as a reward for finishing your meal?
If you were like most of us, our parents taught us simple values like "waste not want not" and for good reason. However, using food as leverage, punishment or reward is never healthy or beneficial. Learning how to change your relationship with food takes time, but here are some simple steps to help you start moving forward, today:
*Value food as fuel and not as a sacrifice or guilty pleasure (i.e. eat whole healthy food)
*Discipline yourself to eat proportionally not excessively (learn how to recognize what a portion looks like to avoid overeating)
*Remember: Food is not a weapon but a blessing for our body.
*Recognize how food makes you feel and avoid a diet high in unhealthy fat, refined sugar and excessive sodium.
*Eat healthy whole food even if you have to eat less of it due to expense (you'll be surprised how much better you feel and how your cravings for more food or unhealthy food will cease when you eat for wellness).
*Never eat dessert right after a meal. Wait at least an hour before you reward yourself.
Recognizing your past relationship with food will help you form a new relationship and attitude toward food. If you need help getting started, visit my website at http://www.prayfasteatlive.com/store.html and order my Wellness Guide, entitled "PrayFastEatLive - A biblical approach to wellness for weight loss" and learn how my "7-21 Day Diet" will help you start your journey down the road to a "Wellness that lasts a lifetime", today!
Our association with food, including our attitude towards it, is very telling of our physical, emotional and spiritual condition. Understanding your past relationship with food (how you were raised to view food) will help you understand why you are where you are today:
*Was food a precious commodity in your upbringing (not plentiful)?
*Were you instructed to "fill up" your plate and "eat up" everything on it before you could leave the table?
*Were you served "adult portions" as a child?
*Were you over or underweight as a child?
*Did you receive "atta-boys/girls" when you finished your plate or shamed for not doing so?
*Were you punished for not eating (abused physically, emotionally)?
*How did you feel after eating (sleepy or energized followed by crashing)?
*Was the food you ate fresh and healthy or highly processed, lacking proper nutrition (i.e. fruits/vegetables, lean protein, whole foods vs saturated fats, refined sugar, high sodium)?
*Was dessert used as a reward for finishing your meal?
If you were like most of us, our parents taught us simple values like "waste not want not" and for good reason. However, using food as leverage, punishment or reward is never healthy or beneficial. Learning how to change your relationship with food takes time, but here are some simple steps to help you start moving forward, today:
*Value food as fuel and not as a sacrifice or guilty pleasure (i.e. eat whole healthy food)
*Discipline yourself to eat proportionally not excessively (learn how to recognize what a portion looks like to avoid overeating)
*Remember: Food is not a weapon but a blessing for our body.
*Recognize how food makes you feel and avoid a diet high in unhealthy fat, refined sugar and excessive sodium.
*Eat healthy whole food even if you have to eat less of it due to expense (you'll be surprised how much better you feel and how your cravings for more food or unhealthy food will cease when you eat for wellness).
*Never eat dessert right after a meal. Wait at least an hour before you reward yourself.
Recognizing your past relationship with food will help you form a new relationship and attitude toward food. If you need help getting started, visit my website at http://www.prayfasteatlive.com/store.html and order my Wellness Guide, entitled "PrayFastEatLive - A biblical approach to wellness for weight loss" and learn how my "7-21 Day Diet" will help you start your journey down the road to a "Wellness that lasts a lifetime", today!
Thursday, January 27, 2011
Sugar subsitutes; the truth behind the sweetners
Since the entry of man made chemical based sugar substitutes, information regarding their contents and healthy benefits or detriments sometimes gets confusing. Understanding how they're made and what they contain may help you decide which one is right for you:
*Splenda - contains sucralose, is bonded with chlorine (aka bleach).
*Sweet'n Low - contains coal tar.
*Nutrasweet - converts to formaldehyde (same chemical used for embalming corpses).
More natural and/or organic sugar subsitutes have now become readily available and are healtheir choices by comparison to other substitutes. Here are just a few (there are many more):
*Stevia - derived from the stevia plant, powderized or liquified. You can grow stevia and produce an organically made sweetner on your own.
*Agave - produced mostly in Mexico from several Agave plants. The plant is processed from the core of the plant, filtered and heated to produce simple sugars.
*Honey - made by bee's from the nectar of flowers and stored into honeycombs. Bee keepers then remove the combs and drain/package. One of the most purest forms of sweetners.
*Unrefined sugar cane - purest form of natural sugar, avoids the contents of cane sugar (sulfur dioxide and phosphoric acid).
The most important thing to remember when ingesting sugar is that they affect your health one way or another. The best method to follow is to limit your daily sugar intake (natural or not), use sparingly, stay away from refined sugar and avoid highly processed sugar substitutes. Sugar is well known to be the culprit behind many health diseases (i.e. Diabetes Type II, heart disease, food addictions, etc.). Unless you can eat your sugar (i.e. fruit) then what you're adding to your food/drink may not be a healthy option (except where noted above).
If what you're eating needs a touch of "sweetness" choose the most natural organic form available.
*Splenda - contains sucralose, is bonded with chlorine (aka bleach).
*Sweet'n Low - contains coal tar.
*Nutrasweet - converts to formaldehyde (same chemical used for embalming corpses).
More natural and/or organic sugar subsitutes have now become readily available and are healtheir choices by comparison to other substitutes. Here are just a few (there are many more):
*Stevia - derived from the stevia plant, powderized or liquified. You can grow stevia and produce an organically made sweetner on your own.
*Agave - produced mostly in Mexico from several Agave plants. The plant is processed from the core of the plant, filtered and heated to produce simple sugars.
*Honey - made by bee's from the nectar of flowers and stored into honeycombs. Bee keepers then remove the combs and drain/package. One of the most purest forms of sweetners.
*Unrefined sugar cane - purest form of natural sugar, avoids the contents of cane sugar (sulfur dioxide and phosphoric acid).
The most important thing to remember when ingesting sugar is that they affect your health one way or another. The best method to follow is to limit your daily sugar intake (natural or not), use sparingly, stay away from refined sugar and avoid highly processed sugar substitutes. Sugar is well known to be the culprit behind many health diseases (i.e. Diabetes Type II, heart disease, food addictions, etc.). Unless you can eat your sugar (i.e. fruit) then what you're adding to your food/drink may not be a healthy option (except where noted above).
If what you're eating needs a touch of "sweetness" choose the most natural organic form available.
Sunday, January 23, 2011
Fasting; the "what, when, how and why" of a biblical fast
On January 17th, 2010, I felt compelled by the Lord to pray and fast as I sought God's will for my life and over my circumstances at the time (I had several physical injuries and ongoing illnesses). As a Christian, I knew the power of praying and fasting, and how God uses these two to draw us into His presence. What I hadn't realized until three weeks later is the power they held in changing my life physically, emotionally and spiritually, simultaneously. When I put the truth of God's word into action I encountered His supernatural ability to heal my body throughout, breaking every stronghold that came against me.
I must say, I was astonished how quickly God's word (once planted in my heart and "fed" by the ongoing practice of staying true to following His word) changed my physical life. As a Christian, I had a basic understanding of "fasting". However, the only fasting I had ever committed to before was water fast (only drinking water for a period of time). When I felt the Lord declaring for me to fast, I prayed asking Him what kind of fast. Very clearly I heard Him say (in my mind) to me, "A liquid fast." As I pondered that thought for a moment the idea of what I would drink came quickly to me; smoothies. I loved drinking smoothies from my favorite smoothie shop, so the thought of having to fast doing something I could handle (smoothies versus water) sounded somewhat inviting. However, God had a different purpose in mind when He spoke to me that day and He used "smoothies" to get me started. Little did I know then that God would use what He gave me to help so many other people. By the way, most fast food smoothies contain some unhealthy contents (i.e. sugar), something I quickly learned during my first few days of the fast. Once I realized what the contents were, I began making my own healthy smoothies. In my seminars and in my wellness guide I teach you how to make "healthy" smoothies/soups for wellness during a fast.
So what is fasting from a biblical perspective? We fast to come into God's presence and seek His will for our lives as we carry out God's plan for our lives through ministry. (Acts 13:3) We fast as an act of submission/obedience to God, placing Him first in our lives, so that we might have the physical ability to follow His will for our life. (Daniel 1:8-17) We fast to overcome (temptations), while being strengthened by the power of God's Holy Spirit overcoming our flesh and its weaknesses. (Matthew 4:4). The length of time we "fast" will vary from person to person and dependent upon our circumstances (current health, etc.)
Wisdom is a God-given gift to us, so don't do anything that would jeopardize your health and wellness. You should always consult with your health care physician before doing anything that affects your diet/wellness.
Fasting for the sake of losing weight would be offensive to God's purpose/plan for our life. However, when we fast (unhealthy eating/drinking) using sound and healthy methods (meal replacement liquids, soups with healthy minerals/vitamins/low sodium) for a period of time (3-7 days recommended) our body is given a chance to rest and detoxify (cleanse the toxins out of our system) while replenishing our system with good antioxidants. If our purpose for fasting is based upon biblical principals then we must couple our fasting with prayer.
A biblical approach to wellness encompasses prayer and fasting, uniting our body, mind and spirit into submission to God's will in everything we do. As I pursued God's will for my life (through prayer and fasting) I experienced spiritual strongholds that attempted to defeat me. But as I "prayed" it through, I became stronger and able to defeat the "enemy". The results for me were astounding. By the end of the first week, I was feeling stronger, healthier and more invigorated than I had ever felt before. By the end of the second week my ability to exercise, move freely and fluidly amazed me and everyone around me. By the end of the third week (I prayed and fasted for 21 days - as God led me daily to continue), I was a new person. To this day I still receive the benefits of the Holy Spirit in my life and how that season of "prayer and fasting" changed me forever.
Although I fasted as God directed me to, I would never tell anyone to fast for any period of time over 7 days using the methods I teach. Why? Fasting water only can be dangerous and unsafe if continued over long periods of time. The length of time I fasted was God directed (I sought God's will daily as I continued my fast). I'm (obviously) not in a position to tell you to do as I did (fast for 21 days). But I will encourage you to take your fasting one day at a time, seeking God's will for your life and paying attention to how your body is responding to fasting using the methods I teach. A "water only” fast can be very dangerous to your health. Remember: I drank my nutrients/vitamins/protein/carbohydrates/healthy fats during my fast through healthy smoothies/soups. That's entirely different than water only fast. Biblical history speaks of both "water" fasting and "nutritional" fasting. I teach "nutritional fasting" for wellness.
As you pursue God's will for your life, I encourage you to pray, read the Bible, go to church and ask God to speak into your heart/mind and spirit His will for you. If God is calling you to fast, you will know. Remember this: God will not ever call you into doing something that endangers your health but He will call you into obedience to save your health. I've learned that "fasting" as I have described actually restored my health while defeating the strongholds against me (i.e. unhealthy eating, cravings, depression, fatigue, lack of energy, ability to exercise/move freely). My body needed a rest and (I believe) God used fasting to give my body that "rest" while replenishing my body with good/healthy things (nutrients, antioxidants, vitamins, minerals).
When we seek God we will find Him and He will give us the power to overcome any stronghold being held against us. Seek God today for His will in your life and experience the benefits of "wellness" from God's perspective.
I must say, I was astonished how quickly God's word (once planted in my heart and "fed" by the ongoing practice of staying true to following His word) changed my physical life. As a Christian, I had a basic understanding of "fasting". However, the only fasting I had ever committed to before was water fast (only drinking water for a period of time). When I felt the Lord declaring for me to fast, I prayed asking Him what kind of fast. Very clearly I heard Him say (in my mind) to me, "A liquid fast." As I pondered that thought for a moment the idea of what I would drink came quickly to me; smoothies. I loved drinking smoothies from my favorite smoothie shop, so the thought of having to fast doing something I could handle (smoothies versus water) sounded somewhat inviting. However, God had a different purpose in mind when He spoke to me that day and He used "smoothies" to get me started. Little did I know then that God would use what He gave me to help so many other people. By the way, most fast food smoothies contain some unhealthy contents (i.e. sugar), something I quickly learned during my first few days of the fast. Once I realized what the contents were, I began making my own healthy smoothies. In my seminars and in my wellness guide I teach you how to make "healthy" smoothies/soups for wellness during a fast.
So what is fasting from a biblical perspective? We fast to come into God's presence and seek His will for our lives as we carry out God's plan for our lives through ministry. (Acts 13:3) We fast as an act of submission/obedience to God, placing Him first in our lives, so that we might have the physical ability to follow His will for our life. (Daniel 1:8-17) We fast to overcome (temptations), while being strengthened by the power of God's Holy Spirit overcoming our flesh and its weaknesses. (Matthew 4:4). The length of time we "fast" will vary from person to person and dependent upon our circumstances (current health, etc.)
Wisdom is a God-given gift to us, so don't do anything that would jeopardize your health and wellness. You should always consult with your health care physician before doing anything that affects your diet/wellness.
Fasting for the sake of losing weight would be offensive to God's purpose/plan for our life. However, when we fast (unhealthy eating/drinking) using sound and healthy methods (meal replacement liquids, soups with healthy minerals/vitamins/low sodium) for a period of time (3-7 days recommended) our body is given a chance to rest and detoxify (cleanse the toxins out of our system) while replenishing our system with good antioxidants. If our purpose for fasting is based upon biblical principals then we must couple our fasting with prayer.
A biblical approach to wellness encompasses prayer and fasting, uniting our body, mind and spirit into submission to God's will in everything we do. As I pursued God's will for my life (through prayer and fasting) I experienced spiritual strongholds that attempted to defeat me. But as I "prayed" it through, I became stronger and able to defeat the "enemy". The results for me were astounding. By the end of the first week, I was feeling stronger, healthier and more invigorated than I had ever felt before. By the end of the second week my ability to exercise, move freely and fluidly amazed me and everyone around me. By the end of the third week (I prayed and fasted for 21 days - as God led me daily to continue), I was a new person. To this day I still receive the benefits of the Holy Spirit in my life and how that season of "prayer and fasting" changed me forever.
Although I fasted as God directed me to, I would never tell anyone to fast for any period of time over 7 days using the methods I teach. Why? Fasting water only can be dangerous and unsafe if continued over long periods of time. The length of time I fasted was God directed (I sought God's will daily as I continued my fast). I'm (obviously) not in a position to tell you to do as I did (fast for 21 days). But I will encourage you to take your fasting one day at a time, seeking God's will for your life and paying attention to how your body is responding to fasting using the methods I teach. A "water only” fast can be very dangerous to your health. Remember: I drank my nutrients/vitamins/protein/carbohydrates/healthy fats during my fast through healthy smoothies/soups. That's entirely different than water only fast. Biblical history speaks of both "water" fasting and "nutritional" fasting. I teach "nutritional fasting" for wellness.
As you pursue God's will for your life, I encourage you to pray, read the Bible, go to church and ask God to speak into your heart/mind and spirit His will for you. If God is calling you to fast, you will know. Remember this: God will not ever call you into doing something that endangers your health but He will call you into obedience to save your health. I've learned that "fasting" as I have described actually restored my health while defeating the strongholds against me (i.e. unhealthy eating, cravings, depression, fatigue, lack of energy, ability to exercise/move freely). My body needed a rest and (I believe) God used fasting to give my body that "rest" while replenishing my body with good/healthy things (nutrients, antioxidants, vitamins, minerals).
When we seek God we will find Him and He will give us the power to overcome any stronghold being held against us. Seek God today for His will in your life and experience the benefits of "wellness" from God's perspective.
Saturday, January 22, 2011
Failing forward; turn your "setback" into a "comeback"
Anyone who has ever dieted knows how it feels to fail.....and it doesn't feel good. The biggest obstacle anyone will face with dieting is the "setback" moment (and some lasts for days) when all our hard work seems for not. Trying to devise a plan to reach your goal often seems daunting. Here are four helpful tips I've learned to apply while pursuing wellness (which always results in a healthier you):
1) Never despise one pound of weight loss. It may seem small but add one pound to another and it all adds up eventually.
2) Love and respect yourself. It's amazing how well we treat others but will ignore our own needs or allow someone else to disrespect us. God made you and calls you His "workmanship". It's your responsibility to take care of your body (temple) out of respect for God.
3) Reward yourself with something other than food. Indulging in food after being "good" is a self-perpetuating cycle of defeat that leads to failure.
4) Be honest with yourself. If you're not eating healthy whole foods, staying well rested and balancing your priorities (God first, then yourself, then your family, then your occupation/ministry/calling) your body will eventually show it.
Learning to turn your "setback" into a "comeback" not only changes your way of thinking it changes your end result!
1) Never despise one pound of weight loss. It may seem small but add one pound to another and it all adds up eventually.
2) Love and respect yourself. It's amazing how well we treat others but will ignore our own needs or allow someone else to disrespect us. God made you and calls you His "workmanship". It's your responsibility to take care of your body (temple) out of respect for God.
3) Reward yourself with something other than food. Indulging in food after being "good" is a self-perpetuating cycle of defeat that leads to failure.
4) Be honest with yourself. If you're not eating healthy whole foods, staying well rested and balancing your priorities (God first, then yourself, then your family, then your occupation/ministry/calling) your body will eventually show it.
Learning to turn your "setback" into a "comeback" not only changes your way of thinking it changes your end result!
Friday, January 21, 2011
Bottled water; the secret that makes us thirsty for more
Have you ever wondered what's that "familiar" taste in some bottled water that makes you thirsty for more? At first glance, it just tastes better (for some unknown reason) and you're just proud that you're drinking water. But once you understand what's in the water, you'll under stand the power behind the "secret" ingredient; SALT!
Several leading bottled water manufacturers have discovered a compelling way to keep us consuming more water by adding an addictive ingredient to the mix: Salt. By adding sodium the water becomes slightly flavored with an ingredient that not only provides a tastier product, but a product that makes our thirst hard to satisfy. Salt is very addictive and destructive if taken in excess. So what's the harm of a "little" salt in the water? When we drink more sodium than we realize our body experiences hypertension amongst other problems. Although the FDA regulates the contents of any packaged food/beverage, including bottled water, it's our responsibility to read the label. To better understand how to read a label on a bottle of water, visit the FDA's website at http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm046894.htm).
To gain a better understanding of the "how and why" bottled water is produced using certain products and methods read the following article from "Go ask Alice" at http://www.goaskalice.columbia.edu/2007.htmld water. Below is an excerpt from this website regarding the types of water, of which some we commonly consume:
My "7-21 Day Diet and Wellness Guide" program is designed to help you detoxify your system (of excessive sodium and toxins, cravings) while restoring/rebuilding and renewing your body, mind and spirit for complete wellness. Visit http://www.prayfasteatlive.com/store.html to order a copy of the "Wellness Guide; four steps to freedom, unlocking the door to change" and receive a free "7-21 Day Diet" plan to help you learn how to reach your goal of reaching a wellness that lasts a lifetime.
When you learn to read the labels, ask the chef preparing your food and take control of your eating habits you take charge of your health and wellness. In the end, you win!
Several leading bottled water manufacturers have discovered a compelling way to keep us consuming more water by adding an addictive ingredient to the mix: Salt. By adding sodium the water becomes slightly flavored with an ingredient that not only provides a tastier product, but a product that makes our thirst hard to satisfy. Salt is very addictive and destructive if taken in excess. So what's the harm of a "little" salt in the water? When we drink more sodium than we realize our body experiences hypertension amongst other problems. Although the FDA regulates the contents of any packaged food/beverage, including bottled water, it's our responsibility to read the label. To better understand how to read a label on a bottle of water, visit the FDA's website at http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm046894.htm).
To gain a better understanding of the "how and why" bottled water is produced using certain products and methods read the following article from "Go ask Alice" at http://www.goaskalice.columbia.edu/2007.htmld water. Below is an excerpt from this website regarding the types of water, of which some we commonly consume:
- Artesian water is obtained from a well that gets its water from a confined aquifer (a water bearing rock, rock formation, or group of rocks) and whose water level must be higher than the natural water table.
- Distilled water is the product of distillation, which involves evaporating and condensing water so that it no longer contains dissolved minerals.
- Purified water is produced by suitable processes that meet the U.S. Pharmacopoeia standards for purified water, including distillation, deionization (passing water through resins that remove most of the dissolved minerals), or reverse osmosis (the use of membrane filters to remove dissolved solids).
- Spring water is obtained from an underground formation from which water flows naturally to the surface, or would if it were not collected underground through a borehole where a spring emerges. If an aquifer were tapped (a hole is bored, drilled, or constructed in any other way), the resulting water would be called "well" water.
- Mineral water must originate from a protected underground water source and contain at least 250 parts per million in total dissolved minerals, such as calcium, magnesium, sodium, etc.
My "7-21 Day Diet and Wellness Guide" program is designed to help you detoxify your system (of excessive sodium and toxins, cravings) while restoring/rebuilding and renewing your body, mind and spirit for complete wellness. Visit http://www.prayfasteatlive.com/store.html to order a copy of the "Wellness Guide; four steps to freedom, unlocking the door to change" and receive a free "7-21 Day Diet" plan to help you learn how to reach your goal of reaching a wellness that lasts a lifetime.
When you learn to read the labels, ask the chef preparing your food and take control of your eating habits you take charge of your health and wellness. In the end, you win!
Wednesday, January 12, 2011
Eating before of after a workout for weight loss; which is more effective?
"Should I work out after or before I eat?" is a commonly asked question. Here is what I found worked best for me:
1) Within an hour from waking in the morning, I weight myself and then have one of my "7-21" Wellness Smoothies before working out.
2) I then workout (within 30 minutes) after having my smoothie, for at least 45 minutes (30 minutes cardio, 10 minutes strength building exercises including sit-ups, lunges, bi-cep/tri-cep routine, squats, etc., followed by 5 minutes of yoga/stretching).
3) After my workout, I weigh myself and usually I would see anywhere from 1/2 to 3/4 lb weight loss.
What I realized after doing this (routinely) is:
*Muscles will burn "incoming" calories before they burn stored calories/fat. However, muscles will burn (continuously) stored fat. This means you're getting the best of both worlds; an engine that burns now and later.
*Our metabolism is stimulated when we do two things; eat and exercise.
But keep this in mind......overeating then trying to work it off later does not produce the same results. Within a short period of time after we eat our body starts moving those incoming calories throughout our tissues, cells and organs. Buying now and paying for it later isn't an option when trying to reach a realistic wellness goal. Your body isn't a "credit card" that you can max out and pay off instantly. We start adding " compound interest" (i.e weight gain) almost immediately when we over- indulge.
So here's the lesson in all of this; eat healthy, workout within a half-hour after you eat (for weight loss/wellness), and eat consistently a balanced number of calories throughout the day. The end result will be wellness=weight loss.
http://www.prayfasteatlive.com/Blog.html
1) Within an hour from waking in the morning, I weight myself and then have one of my "7-21" Wellness Smoothies before working out.
2) I then workout (within 30 minutes) after having my smoothie, for at least 45 minutes (30 minutes cardio, 10 minutes strength building exercises including sit-ups, lunges, bi-cep/tri-cep routine, squats, etc., followed by 5 minutes of yoga/stretching).
3) After my workout, I weigh myself and usually I would see anywhere from 1/2 to 3/4 lb weight loss.
What I realized after doing this (routinely) is:
*Muscles will burn "incoming" calories before they burn stored calories/fat. However, muscles will burn (continuously) stored fat. This means you're getting the best of both worlds; an engine that burns now and later.
*Our metabolism is stimulated when we do two things; eat and exercise.
But keep this in mind......overeating then trying to work it off later does not produce the same results. Within a short period of time after we eat our body starts moving those incoming calories throughout our tissues, cells and organs. Buying now and paying for it later isn't an option when trying to reach a realistic wellness goal. Your body isn't a "credit card" that you can max out and pay off instantly. We start adding " compound interest" (i.e weight gain) almost immediately when we over- indulge.
So here's the lesson in all of this; eat healthy, workout within a half-hour after you eat (for weight loss/wellness), and eat consistently a balanced number of calories throughout the day. The end result will be wellness=weight loss.
http://www.prayfasteatlive.com/Blog.html
Three simple rules: The secret to healthy weight loss and wellness
There are three rules I live by on a daily basis. These "rules" actually allowed me to not only lose weight but have been one of the keys to my success in becoming completely "well" while keeping off the weight I lost. Once you grasp these three rules you will lose weight and feel great!
Rule 1: Consumption
*You need to know how many calories you "must" consume to lose weight. You can easily calculate your caloric intake for weight loss through various websites, including http://www.caloriesbythehour.com/.
Rule 2: Exercise
*30 minutes of cardio and 10-20 minutes of weight resistance/building training, 3-5 times per week. Running in place is something I do regularly and have found that it's the best "no-excuse-exercise" I can recommend. In as little as 30 minutes the average person can run up to 4 miles in place (using the Wii Fit Plus Program) while burning about 200 calories!
Rule 3: Food
*All your meal calories before the "middle" of your day (breakfast/lunch) should be 60% carbohydrates, 20% protein and 20% healthy fats (monounsaturated and/or polyunsaturated fats)
*All your meal calories after the middle of your day (dinner) should be reversed; 60% protein, 20% carbohydrates and 20% healthy fats.
*Eat a small snack between every meal (average person would consume 150 calories between each main meal - i.e. lunch and dinner). An excellent "carbohydrate snack" would be a piece of fruit (i.e. apple, orange, pear, peach, 2 oz of grapes) or 2 ozs of vegetables (carrots, celery sticks), 1/2 cup Basmati white or brown rice . A great "protein snack" would be 6 steamed shrimp, 1 oz of low fat cheese or 1-boiled egg. Practice the same 60/20/20 principal for your snack as you would for your mealtime portions.
Always remember; food is fuel. The type of fuel (whole, healthy food - no preservatives, red meat or pork) and the timing of fuel (when/how much) = weight loss.
When you get these three principals working together, your body will naturally lose weight and you'll feel great!
Read my posts at my website: http://www.prayfasteatlive.com/Blog.html
Rule 1: Consumption
*You need to know how many calories you "must" consume to lose weight. You can easily calculate your caloric intake for weight loss through various websites, including http://www.caloriesbythehour.com/.
Rule 2: Exercise
*30 minutes of cardio and 10-20 minutes of weight resistance/building training, 3-5 times per week. Running in place is something I do regularly and have found that it's the best "no-excuse-exercise" I can recommend. In as little as 30 minutes the average person can run up to 4 miles in place (using the Wii Fit Plus Program) while burning about 200 calories!
Rule 3: Food
*All your meal calories before the "middle" of your day (breakfast/lunch) should be 60% carbohydrates, 20% protein and 20% healthy fats (monounsaturated and/or polyunsaturated fats)
*All your meal calories after the middle of your day (dinner) should be reversed; 60% protein, 20% carbohydrates and 20% healthy fats.
*Eat a small snack between every meal (average person would consume 150 calories between each main meal - i.e. lunch and dinner). An excellent "carbohydrate snack" would be a piece of fruit (i.e. apple, orange, pear, peach, 2 oz of grapes) or 2 ozs of vegetables (carrots, celery sticks), 1/2 cup Basmati white or brown rice . A great "protein snack" would be 6 steamed shrimp, 1 oz of low fat cheese or 1-boiled egg. Practice the same 60/20/20 principal for your snack as you would for your mealtime portions.
Always remember; food is fuel. The type of fuel (whole, healthy food - no preservatives, red meat or pork) and the timing of fuel (when/how much) = weight loss.
When you get these three principals working together, your body will naturally lose weight and you'll feel great!
Read my posts at my website: http://www.prayfasteatlive.com/Blog.html
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