Healthy Truths Newsletter
Health Encourager: Norma
Daulton
Issue
#71
December 1 2006
I beseech you therefore, brethren,
by the mercies of God,
that ye present your bodies a
living sacrifice, holy, acceptable
unto God,
which is your reasonable service."
Romans 12:1
Attitude of Gratitude For Your Body
Maintain Current Weight Loss During the
Holiday
Healthy Holiday Eating
Tips
Health Benefits of Nuts
Cut
Fat In Cooking
Help For Childhood Obesity
Physical Fitness
Closing Comments
Attitude of Gratitude For
Your Body
Norma Daulton
I will praise thee; for I am
fearfully and wonderfully made:
marvellous are thy works; and that
my soul knoweth right well.
Psalm 139:14
We are bombarded daily with words and images that depict the "perfect" body. Recent articles in several health and women's magazines even tout the "perfect body parts" of famous females and show the reader how to get these "perfect" parts. This pieced together woman doesn't even exist yet some strive to be that person. These unrealistic images and ideas coupled with a history of hurtful words from those closest to you regarding your appearance has led to a distorted view of the body God gave you, a negative attitude about your body and a lack of gratitude for your own uniqueness. Given these circumstances, how do you begin to change your attitude about yourself and become more grateful for the person God created you to be? It begins with a shift in attitude--- the difference between a negative and positive attitude. To begin the change in attitude we must shift our eyes and thoughts from the information and people around us (views that are often distorted and false) and turn our thoughts vertically (heavenward) to how God created us, our divine purpose in His Plan, and importantly how HE really sees us. Take some time to read and meditate upon Psalm 139. This is a powerful passage that describes the depth of Father's Love for you and me. He took pain-staking measures to "weave" us together exactly as He wanted you to be.
How Father God sees His Children is very
different than the view
man/woman have of their body.
Your appearance, height, body type, strengths, talents, gifts, and everything about you was hand designed by the Master Creator. You are His work of art. This is true of every person God made. There is nothing you can do to be "like someone else." It's impossible! This one simple truth of your unique creation makes you incredibly special to God. He created all types of people and none is better or worse than the other. Allow this truth to settle in your heart and express your gratitude to God for the physical person that you are. If you struggle with thoughts condemning your body, allow God to change these thoughts. God already knows what you think of yourself. He knows if your thoughts are true or not. He knows if you think too highly or too lowly of yourself. Expressing these concerns to Him will help you acknowledge exactly where you are and will allow God to begin the work of reshaping your thinking. Developing a grateful attitude about your body will dramatically alter how you choose to care for yourself. When you are grateful for the body you have you will wisely care for it. Begin this very day to praise Yahweh God that you are fearfully and wonderfully made. Praise Him that his works are marvellous.
I will praise thee; for I am
fearfully and wonderfully made:
marvellous are thy works; and that
my soul knoweth right well.
Psalm 139:14
Maintain Current Weight Loss During
the Holiday
Norma
Daulton
The holiday season is upon us with times of gathering with family and friends... A time of thankfulness and celebration. Food of course is always traditionally part of celebrations. But what is the person to do who has switched to a Healthy Living Lifestyle? Not to worry! Just because you're converting to a healthier lifestyle doesn't mean you have to hide under the bed. By keeping a few things in mind during the holiday season you can enjoy a healthy cuisine of good foods and fellowship. 1. Don't think of food as "good or bad food". Everything the Creator made He said, "It is good". Basically, it is not the food but how we prepare it and how much of a good thing we eat. 2. Within moderation we should be able to enjoy the holidays ahead. Just as we are told in scriptures to be modest and well balanced in all that we do... food too should be well balanced and in moderation. 3. Don't ruin the holiday for yourself and your friends by getting on a guilt trip. Be realistic, eat in moderation, and plan ahead and go on and have fun. 4. When you are going to be eating out on a particular night, eat small low calorie meals during the day so that you can eat a bit more when you gather with friends later in the evening. 5. Drink water and take the edge off your hunger with a light snack before you leave for a social outing. 6. Focus attention on the people you are going to fellowship with, the conversation and the special time to relax with friends. 7. Before starting through the buffet line take time to have a hot beverage before making a beeline for the food. 8. Whether eating sit down fashion or at a food bar look carefully over the whole spread and make quality decisions about the choices of food, As difficult as it may be, it is really wise to fill your plate only one time or make only one trip through the buffet line. Look over the table or down the length of the food bar before you make your selections. Plan ahead and make wise choices. 9. Distant yourself from the d'oeuvre table. Select fruit, vegetables instead of high fat appetizers
10. Accept that the foods you choose are
going to satisfy and fill you up. Eat
slowly. Let each taste satisfy your craving.
Think about what you are eating. Appreciate
it and be thankful for it.
Healthy Holiday Eating Tips
1. Plan ahead. If you know you just can't (and have no desire to) resist your Aunt Jane's pumpkin pie, cut back on other items. Assess your choices, then decide what you really enjoy and how you can trade off to still have your favorite foods and be healthy, too! 2. Watch your portions. Knowing portion sizes is a key factor to overindulging during the holidays. 3. Drink a large glass of water before it's time to eat. You'll feel fuller faster. 4. Avoid table grazing. Standing beside a food-ladened table and "just having a bite of this and a nibble of that" can really add up. Instead, fill a small plate with your favorite treats and walk away. 5. Be aware of your true level of eating on a hunger scale. Are you really hungry or are you eating because the food is there? 6. Know when to quit. Shoot for satisfied rather than full or stuffed when you finish eating. 7. Keep light and nourishing foods on hand during this hectic party time of year. It's tempting to live on cookies and dips. But you'll be happier if you take good care of yourself and your loved ones. Pace your food and exercise as carefully as you do work, shopping, church, and social activities. This article is courtesy of Christian Health Magazine.
Written
by Mary Carter
Heart Healthy Tips
A
new study published in the October 17th
issue of the Journal of American College
of Cardiology, and partly funded by the
California Walnut Commission, suggests
that a handful of walnuts can help
protect our arteries against the "shock"
of a high-saturated-
This
small study comprised 24 non-smoking,
normal-weight adults. Half the sample
had moderately high cholesterol but were
not on cholesterol-
Both
the olive oil and the walnuts reduced
the sudden onset of inflammation and
oxidation in the participants’ arteries
after eating the high-fat meal. But the
arteries of those eating the walnuts
stayed more flexible than those
consuming the olive oil—regardless of
the volunteers’ cholesterol level.
Researchers attribute the difference to
the fact that walnuts contain alpha-linolenic
acid, a plant-based omega-3 fatty acid.
Among other things, omega-3 fatty acids
help boost artery-clearing HDL
cholesterol and reduce inflammation.
Walnuts also contain L-Arginine, an
amino acid that the body uses to produce
nitric oxide, which helps relax the
arteries.
The
results of the study are interesting
because olive oil is seen as the key
component of the much-touted
heart-healthy Mediterranean diet. But
this isn’t the first time walnuts have
been found to be more protective than
olive oil. Another study conducted by
the same research team, which was
published in the April 2004 issue of the
journal Circulation, found that a group
of adults with high cholesterol fared
better on a modified Mediterranean diet
where one-third of the monounsaturated
fat component—including olives and olive
oil—was replaced by polyunsaturated-
Heart Healthy
Nuts
Nuts
contain zinc, iron, copper, calcium,
magnesium, and phosphorus, have been
associated with cancer prevention,
decreased risk of heart disease, and
blood sugar balance for diabetes. Nuts
provide heart healthy fats and
muscle-building protein. When eating
nuts, choose natural varieties without
added salt or processing and keep
portions small. One ounce is considered
the standard serving size.
Almonds are a good source of Calcium,
vitamin E, and magnesium. One ounce of Almonds
have 174 calories, 16 grams of fat, 10 grams of
carbohydrates, and 1 gram of protein per ounce.
Peanuts are a good source of Folate and iron. Peanuts have 164 calories, 14 grams of fat, 6 grams of carbohydrates, and 7 grams of protein per ounce. Walnuts are a good source of Omega-3 fatty acids, manganese, and copper. Walnuts have 172 calories, 18 grams of fat, 3 grams of carbohydrates, 7 grams of protein per ounce.
Curb Your
Appetite by eating walnuts. Eating 6
walnuts about 20 minutes before a meal is
believed to curb the appetite.
Avoid nuts
that are roasted in oil and dosed with salt, and
opt for the unsalted and raw or dry-roasted
varieties instead. (Check the ingredients
label.) Roasting the nuts isn't the problem.
It's the hydrogenated or partially hydrogenated
vegetable oil that nuts are often roasted in
that introduces cholesterol-
Eat an
ounce--a small handful--five or more times a
week: Nuts can reduce your risk of both
diabetes and heart disease, according to the
ongoing Harvard Nurses? Health Study of more
than 80,000 women. Though all nuts are full
of protein and healthy monounsaturated fats,
some offer bonus nutrients, as our chart
shows.
Excerpts
taken from: Cholesterol-
Walnuts in a Heart-Healthy Diet by About’s Guide to Heart Disease / Cardiology
Easy Ways to Cut Fat in Cooking
Help for
Childhood Obesity
The Physicians Committee for Responsible Medicine (PCRM) has a website to get kids healthy and out of obesity. Doctors and laypersons working together for compassionate and effective medical practice, research, and health promotion. PCRM promotes preventive medicine through innovative programs. Statistics show that people who maintain a healthy weight throughout life stay well and live longer than those who are overweight. The lifestyle habits that help keep us slim - exercise and a healthy diet - also cut our risk of diabetes, heart disease, high blood pressure, and some cancers. This site has helpful tips, hints and resources to help with childhood obesity. Get a free booklet by mail or download the PDF version of it on the site. Visit Kids Get Healthy now.
Physical Fitness
Winter Shape Ups
Norma Daulton
Start by praying and committing your
exercise time to the Lord. Tell Him you want
to honor Him with your body. Ask Him for the
strength and perseverance to make it through
the workout. Set up a consistent time to
care for your body. That may mean waking up
20 minutes earlier; however, you'll find you
have much more energy throughout the day
than if you used those 20 minutes to sleep.
Work out in the morning. You're more likely
to find excuses not to exercise as your day
fills up with activities. Don't aim for
perfection. If you miss a workout, get up
and start again.
Step Liftoffs
Targets: Calves, glutes, and thighs.
Improves balance and leg strength for a more
powerful pushoff with each step.
Find a step. Stand sideways to step and
place one foot on the steps and one foot
down on the floor. Keeping chest lifted and
abs taut for support, bend knees and lower
into squat so legs are bent 45 to 90
degrees. Be sure to keep knees behind toes.
Extend legs and stand, and lift lower leg
out to side. To make it harder, add a jump:
Squat as before, then quickly straighten
legs and jump straight up. Land with knees
bent to absorb the impact. Repeat for 1
minute per leg.
Bench Press
Targets: Chest, shoulders, and core for
better torso tone and less upper body
fatigue.
Stand facing the back of a park bench or a
low wall. Place hands wider than
shoulder-width apart on bench, and step
backwards until arms are extended and youre
balancing on balls of feet. Position feet
wider than shoulder-width apart. Your body
should form a straight line from head to
heels. Bend elbows and lower chest toward
bench. Then push back up. When arms are
almost fully extended, raise left arm
straight out in front to complete move.
Pause for a second. Lower left arm and
repeat, this time raising right arm. Repeat
for 1 minute.
Walking Lunges with Knee Lift
Targets: Glutes and thighs. Also stretches
hips for a stronger, smoother stride.
On a level surface, stand with feet
hip-width apart. Keeping chest lifted and
abs taut, step forward with right foot,
plant it on the ground, and bend both knees
to lower into lunge position. Keep front
knee in line with ankle. Then straighten
knees and rise to standing, drawing left leg
forward; pause with left knee lifted to hip
level. Hold for a count of 3 before bringing
left foot all the way forward for next
lunge. Continue moving forward, with each
step ending in lunge, for 1 to 2 minutes.
Standing Crossover
Targets: External obliques (the ab muscles
that run diagonally down your sides).
Stand with feet a few inches apart. Bend
arms and hold out to sides so they form
right angles with hands pointing toward sky,
palms facing forward. Contract abs and pull
right knee and left elbow toward each other.
Pause, and return to start. Repeat,
alternating sides, for 1 minute.
To get your body ready to move, warm up for two to three minutes. This can be as simple as jumping rope, walking the stairs, or doing jumping jacks. Once your blood is pumping, you're ready to tackle a few exercises. Pick three to four exercises and perform each one for 30-45 seconds; then work up to two to three sets. Try to exercise three days a week, allowing a day of rest in between. On your days off, go for a walk, ride a bike, or play outside with the kids.
Closing Comments
Norma Daulton
NEW MEMBERS. Welcome
to all those who joined us this month. I am
delighted to be a small part of your life by way of
the Healthy Truths Newsletter. Ladies, Father God
truly wants and expects you and me to take care of
His temple (our body). With strong bodies we are
better able to fulfill our ordained roles as women
of faith, wives, mothers and keepers of the home.
With strong bodies, mind, and a holy desire to
worship and serve God we can reach out and touch the
lives of other women in our local church, community,
and on the internet.
My goal and dedication to God and my members at
Healthy Truths is to provide newsletters that
contain articles, tips and suggestions on
nutrition/diet/
It is my prayer that you find
encouragement and help in every issue of HT; truths
that will bring your closer to God's Path
toward healthy living.
I delight to hear from the ladies here at HT, as to
how God is leading you in your walk toward good
health and spiritual wholeness. If the newsletters
help you in your walk of health and wholeness please
let me know. Your suggestions for the newsletter are
welcome.
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