Category Archives: Putting It All Together

Healthiest Hearts in the World

tsimane heartsThe Tsimane people of Bolivia have the healthiest hearts in the world. You can read the details for yourself, but here are the highlights applicable to us today:

How much healthier are their hearts? By age 75 only one third of the Tsimane show signs of clogged blood vessels (and therefore the risk of heart attack) compared to 80% of septuagenarians in the United States. That’s a LOT healthier.

Why are their hearts healthier? You’ve probably already guessed the answer: diet and exercise. The Tsimane’s diet is roughly 25% wild game and fish and 75% plants (fruits, nuts, rice, maiz, etc). For exercise, they average over 15,000 steps per day plus the extra exertions of bending, lifting, climbing, hacking, hauling, pulling, carrying and so forth involved with farming and hunting.

tsimane hearts 2Why does this matter? There are many factors preventing us from living like the Tsimane: winter weather, for example, or the fear of giant jungle tarantulas. But it gives us confidence that when we exercise and when we eat plants, our hearts are benefiting. Today we can walk an extra ten minutes, climb the stairs, and turn to fruits and vegetables to fill our plates and be our snacks. We might not have the healthiest hearts in the world, but we can still make our doctors proud.

 

But in your hearts revere Christ as Lord. 1 Peter 3:15a

Fear the Hole, Not the Future

parable-talentsIn Matthew 25:14-30 Jesus tells a parable about three servants whose master entrusts them with a sum of money before going on a trip. When the master returns, one servant has invested the money and made a large profit, one has invested the money and made a small profit, and one servant has buried the money in a field and made no profit. The third servant claims he buried the money out of fear; he knows his master can be harsh, so he takes no chances. Investment, after all, is a risky business. What if he lost the money? What if he tried his best and his best wasn’t good enough?

Believe it or not, this passage reminds me of weight loss and improving our health. No, this passage is NOT, theologically speaking, about taking care of our bodies; it’s about the Kingdom of God. I’m borrowing the idea to make a point of my own. I repeat: this is not a theologically sound argument here; I’m plagiarizing my Savior to encourage you—and me—to get healthy.

There are different ways to go about getting healthy. Some ways promise big rewards and require big investments of time, money, or self control.  Some ways offer moderate return on a moderate investment. The last way is like a savings account in the bank; the profits aren’t dramatic, but when time has passed, you have something to show for your half hearted efforts. The worst thing we can do is be like the third servant: bury ourselves in fear and do nothing.

What if I try and it doesn’t work? What if I can’t do it? What if I never reach my goal? I’m afraid I’m a failure; what if I’m right?

not-excited-exerciseI can answer that for you. If you try and you never reach your goal, you’re still getting interest on your investment and you’re better off than being buried in a hole. The truth is that if you don’t try, if you don’t aim for a goal, if you don’t make an effort, you know exactly where you’ll be one, five, ten, or fifty years from now: in that hole. You won’t be thinner than you are now, and you won’t be healthier.

Every little change you turn into a healthy habit makes a HUGE impact on your health long term. It’s like putting $1,000 in the bank at 5% interest. Doesn’t sound like much, but after ten years you’ll have $1,600 and after fifty years you’ll have $11,000. All because you invested your money and didn’t hide it in a hole. Every glass of water you drink, every full night of sleep you sleep, every minute of exercise you do, and every vegetable you eat is you investing in your future: your future health, your future life, your future you. You can invest big, invest the minimum, or somewhere in the middle, but please, don’t stay buried in a hole.

holeDANGER! DANGER!! This metaphor will only take us so far, so please, please, PLEASE don’t read too much into this and think that God is a harsh master who will put you in jail (or even simply not like you) if you don’t make a “profit” of weight lost or health gained. Romans 5:8 says that “while we were still sinners, Christ died for us” and “greater love has no one than this: to lay down one’s life for one’s friends” (John 15:13). Add them together and you get the truth that Christ loved us BEFORE he died for us, when we had nothing to offer him, not even obedience or faith, and certainly not healthy habits. All I’m saying is don’t let fear hold you back from changing your life. Only good can come of taking care of your body. Climb out of the hole and invest in yourself.

 

 “His master replied, ‘Well done, good and faithful servant! You have been faithful with a few things; I will put you in charge of many things. Come and share your master’s happiness!’ Matthew 25:23 (NIV)

 

 

Images courtesy of: http://www.pinterest.com (man digging), http://www.sharemyworldshow.com (not excited), http://www.haroldsplanet.com (hole)

Self Control is Not My Job

2timothy1_7For the Spirit God gave us gives us power—YES!—and love—YES!—and self-discipline—um, say what now?

Self-discipline or self-control is the Fruit of the Spirit I like to skim over. Love, joy, peace… I park it here and enjoy. Pour it on, Lord, these sound good. Forbearance (patience), kindness, goodness, faithfulness, gentleness… I like these too, although it’ll take some work to exhibit them consistently. It’s not easy to always be kind and good and patient. I’ll need help, Lord. Self-control… I’m not a fan of this one. It sounds like work. It’s all on me: self-control, control of myself.

Or is it?

Wait, let me read those verses again. God has given us a Spirit of self-discipline. The Fruit of the Spirit is what the Holy Spirit produces in me. So it’s not all on me. I ask God to help me be patient and kind and loving, so why should self-control be any different?

fruit-of-spiritGod wants me to control my body. Self-discipline helps me say no to sin when I want to do what I know is wrong. Self-discipline helps me make time each day to pray and read the Bible when a thousand other ways to spend my time seem more urgent. And self-discipline helps me do what I need to do to get healthy.

Some days I’m focused on my goal and feel motivated to eat right, sleep long, and exercise. Other days I feel like doing anything else. Can’t I start tomorrow? Like a child I whine “do I have to? Can’t I start tomorrow?” I forget that I have the Holy Spirit dwelling inside me, ready to help me. So I pray.

I pray that the Holy Spirit, the same one God says gives us power and love, will help me be self-disciplined. I pray Lord, help me do what I need to do today to get healthy. Some days I pray Lord, help me want to do what I need to do today to get healthy, because I really want to jump off this wagon and bury my face in fudge.

Self-control is a beautiful thing, not a burden. I don’t want to be a slave to my flesh, so I need to take control of it so my flesh serves me and not vice versa. I have plans for my flesh and those plans include feeling comfortable in my own skin, feeling shameless in my tankini and swim shorts, and being mentally and physically active into my 90’s.

I’m not alone and it’s not all on me. The Holy Spirit gives me power, love, and self-discipline. Thank the Lord for all of the Fruits of the Spirit.

 

For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline. 2 Timothy 1:7 (NIV)

But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law. Galatians 5:22-23 (NIV)

 

Images courtesy of: Pinterest (fruit tree), Verseoftheday.com (rock wall)

Junesgiving

One time per year; that’s it.  Pecan pie, sweet potato casserole, mashed potatoes, stuffing, and turkey are limited to one day out of three hundred and sixty five, but I say “NO MORE!”  (Or should that be “Please, sir, I want some more.”?)

June TurkeyI’m starting a new holiday: Junesgiving.  Thanksgiving dinner is so good, we need to eat it more often, and eating it in the summer might be even better than November.  Here are the benefits as I see it:

1. It never hurts to be thankful.  The population of the USA would be healthier if we gave thanks more and ate less.  The GratituDiet can be the next diet craze: write a thank you note to a farmer, grocer, or God before you eat…EVERY time before you eat.  The eventual hand cramps will limit our ability to use forks or spoons and slow down our caloric intake.

2. No more pressure to stuff yourself silly on Thanksgiving Day.  You only have to wait 182.5 days for the next turkey instead of 364: i.e. the world will not end if you don’t eat another mountain of mashed potatoes.

It’s actually a great idea to fill a second plate to eat later, just make sure it’s hours later, not minutes.  Sometimes knowing I get to repeat a great meal helps remove the temptation to go for seconds NOW.

P10103703. Better veggies.  Let’s face it, summer is the time of year when vegetables are growing, so it’s easier to find them fresh and cheap.  Instead of green bean casserole, you can have fresh green beans.  Peel and cook some turnips and mix them with the potatoes for some extra nutritious mashed tubers.  Take the recipe for sweet potatoes and cut the “good stuff” (butter, sugar, marshmallows) in half, or try roasting them with olive oil and cinnamon.  The more vegetables you add to your meal, and the closer to “naked” you eat them, the more you can fill your plate, fill your belly, and stay on track for a healthy holiday season.

4. Practice, practice, practice.  Ladies of my generation, if your mother, grandmother, or mother-in-law usually cooks the turkey, then you probably have no clue how that sucker gets from fridge to table.  But our day is coming!  Granted, by the time we’ve become matriarchs, we’ll be able to click on a turkey on Amazon and it’ll be shipped directly to our oven fully cooked, but it’s still a good skill to have so we can brag to our grandchildren that we cooked our own bird back in the “good old days”.

I used to think cooking a turkey was really complicated, but one day I saw turkey on sale for 69 cents a pound and thought “It’s just a giant chicken!”  At 69 cents per pound, I was willing to take a risk and I discovered it’s pretty easy.  The hardest part is manhandling the slippery carcass.  Rinsing the bird is like giving a one year old a bath in the sink, only less messy.

Turkey KitchenHere’s what you do: buy a turkey now while they’re on sale.  If you’re an awful cook, buy two: you need the practice.  Put it in the freezer.  Check the weather in June and pick the hottest, most humid day you can for your Junesgiving; you’re not going outside anyway, so you may as well make the house smell good.

5. Experimentation. With Junesgiving, you can try new recipes and alternative ways to cook great food without 17 relatives critiquing the results. I’m always trying to figure out ways to cook foods I love in healthier veggie-rich ways.

There are two traditional Thanksgiving dishes that I haven’t found a healthy “fix” for: stuffing and pecan pie.   I made a sweet potato-pecan pie that was delicious, but I can’t call it healthy.  I also tried stuffing the bird with vegetables, but they don’t soak up the fabulous fowl grease like stale bread does. I ended up so-so veggies instead of the turkey-belly-ambrosia that is stuffing.  For now I savor those two dishes the most and put less of them on my plate. Some foods are worth the extra calories.

 

“I will praise God’s name in song and glorify him with thanksgiving.” Psalm 69:30

The Burpee List (Poem)

Burpee Poem illustrationsBob found a list that was left by his wife

On top of the catalogue Gardening Life.

The list listed planks, and burpees, and crunches,

Box jumps, and twists, and lateral raises.

Bob studied the list. He thought long and hard.

Then he stared out the window at part of the yard.

I’ll make it, thought Bob, I’ll make it today!

She’ll be so surprised, she won’t know what to say.

 

Burpee Poem illustrations_0001Off to the hardware store! There he stood,

Staring at all of the planks of wood.

“She didn’t list a number, but ‘box jumps’ makes it clear.

A box is four sides of lumber. I’ll need four planks from here.”

The list said ‘burpees’—“That one’s easy.

I’ll buy seeds of carrots, peasies.”

Bob grabbed seeds from every bracket,

Filled the cart with Burpee packets.

Next was ‘crunches’, grabbed a bag. “Hey!

Must mean gravel for a walkway.”

 

Burpee Poem illustrations_0002Bob chuckled, he was quite bemused:

“She wrote ‘twists’, but they’re called screws!”

‘Lateral raises’ he took to mean

Lattices for growing beans.

He checked off each item and loaded the van.

“My wife’s going to be so proud of her man!”

 

Burpee Poem illustrations_0003Back to the house to dig in the soil.

Hauling and building, he cheerfully toiled.

His wife came home—“Come look at the yard, Hon!

I found your list and built a box garden!”

His wife took the list. She stared then she smiled

At the new plank box in which dirt was piled.

“I love it, Dear. You’re a wonderful man.

Though the list you found was my workout plan.”

Chop and Chat

Whether you’re new to cooking at home or have been doing it for decades, cooking can sometimes feel like a chore. We eat every day, so we can potentially cook every day. Just like we go to bed on time or exercise more often when we make it fun, we’ll cook more often if we make it enjoyable.

  1. books-headphonesCook with your ears. Listen to an audio book while you cook or put on some music that’ll make your toes and your chopping knife tap together. If the audio book is a tear jerker, chop up a bag of onions and freeze the extra for later.
  2. 2014 June 049Rise and reward. Rise early twice a week to prep your recipes: chop the veggies or measure spices and save them in a little container. Get your ingredients set so that when you’re tired and hungry and it’s time to cook dinner, all you have to do is heat the pan and throw it all together. Or, in the case of a casserole, throw it in the oven. Reward yourself for your early effort with a special coffee or a favorite fruit salad. For many moms, being able to cook in peace and quiet in the early hours is a reward unto itself. If you use a slow cooker, your meal can be ready and waiting when you walk in the door.
  3. kids cook togetherThis last suggestion is my favorite: host a Chop and Chat. Invite a friend over and cook together. Yes, you will have different tastes and styles, but you will learn from each other and the cooking is accomplished—that’s the point, after all. Make salad together, scrape and cut carrot sticks for snacking, make a batch of soup or a fruit salad. We get together with friends to talk, but why not make our hands as productive as our mouths?

Cooking from scratch at home takes extra time and effort, but it’s worth it and can be enjoyable. Figure out what works for you. My favorite part of home cooking? The thing that inspires me to cook day after day, meal after meal? I love to eat and it tastes so good!

 

friend loves at all times, and a brother is born for a time of adversity. Proverbs 17:17 (NIV)

 

Images courtesy of: www.parentmap.com (headphones), me (knife), http://www.pinterest.com (kids)

Don’t Pop Your Tires

(This is a repeat, but a good reminder!)

I don’t remember which weight loss blog I read this on, but I’ll never forget the quote: “When you get a flat tire, you change it and keep driving; you don’t pop the other three tires”. Fabulous, right?

We all have times when we fall off the health wagon. Why did I eat that? Why did I eat ALL of that? Why did I stay up so late? Lifting sofa cushions to find the remote counts as exercise, right?

UntitledThere are weeks when my butt is firmly seated in the health wagon and I’m buckled up and facing front. There are also weeks when I’m more like a little kid who’s hanging over the side trying to hit the wheel with a stick. I’m still in the wagon, but I’m being stupid. I reach a little too far and suddenly I’m eating dirt. (Low in calories, but not recommended. It tastes awful, even covered in chocolate… I mean broccoli.)

What do you do when you fall off the health wagon? You get back on. Make better choices starting now, but don’t beat yourself up about the ones you already made. If beating yourself up counted as exercise, I’d say “Knock yourself out!” But it’s not, and that was a great pun, wouldn’t you agree?

picking-yourself-upIn ten years it won’t matter that you fell, it’ll matter that you didn’t stay down in the dirt. Is falling off the wagon frustrating? You bet. Painful? Sometimes. Embarrassing? Sure. But you still have three good tires. Each day is a new day and each morning you wake up on the wagon. And next time that little kid won’t lean out quite so far to hit the wheel with a stick. Perfection is not realistic, so we’re not aiming for perfect here, we’re aiming for not-stupid.

“My flesh and my heart may fail, but God is the strength of my heart and my portion forever.” Psalm 73:26

How have you handled a fall from the health wagon? What helps you get back on or stay on?

Buttocks Reveal All Natural Botox (Part 2)

Last week we learned that exercise helps our buttock skin to look perkier under the microscopes of research scientists. This week we’re talking about why exercise benefits skin. The biggest benefit of exercise is blood flow.

blood flow skin healthWhen you get your heart pumping faster with exercise, your blood flows faster, which allows the blood to take more laps around your body per minute—30% more laps per minute. So instead of delivering blood with its load of oxygen and nutrients 60-100 times in one minute like it usually does, that ventricle visitation increases to 95-150 times in one minute. Tiny arteries in the skin open up and the nutrient-oxygen payload is delivered everywhere.

Why is this important? Your cells need a certain amount of nutrients and oxygen (let’s call it Nutr-O2) to live. When they get extra Nutr-O2, they can use the bounty to do things like repair damage to the skin from the sun and pollutants. They can increase the skin’s collagen production (in this case the collagen production of Les Misérables Wrinkles, a musical about a French collagen student, Jean They’regone, who smooths fine lines and reduces wrinkles). Fibroblasts are the theater geek cells in the skin responsible for collagen production. As they age, these fibroblasts acquire mortgages and dependents which require them to quit the theater and get real jobs. This results in fewer, lazier fibroblasts remaining in the campus theater troupe… I mean skin. The extra Nutr-O2s are a surprise inheritance that funds the fibroblasts and gets them back into production.

Les Misérables Wrinkles

Les Misérables Wrinkles

Don’t forget the veins! Extra Nutr-O2s are delivered, but the blood doesn’t return to the heart empty-membraned: blood carries waste away from the skin. Instead of removing free radicals and pollutants 60 times per minute, it takes out the trash 95 times per minute: that’s a lot of trash. Exercise benefits every organ of the body, including the largest one—the skin— so get your body moving. Your buttock will thank you.

Note: Theater majors are wonderful people. The phrase “collagen production” was simply too good to pass up. If I’ve offended any theater people, I encourage them to respond with a one act play.

Listen to advice and accept discipline, and at the end you will be counted among the wise. —Proverbs 19:20 (NIV)