Monday, January 07. 2008
Good Monday morning to your. I hope this past sunday's message will be helpful.
Parts: For a better Physical well being in 2008
I have been guilty at times of setting lofty goals for myself, and then leaping over steps "A" and "B" on my way to "C" because the first steps seemed too easy or unnecessary. I remember times, when I looked at the recommended steps to achieving some goal and it appeared to me that the first few steps were much too simple. So I skipped a bunch of pages and just about killed myself trying to keep up with the regimen. The end result: I burned myself out and discontinued the program. Why? I had underestimated the importance of the first steps.
Many of us have been thinking and planning for the New Year. Some of our dreams are lofty and seem almost unreachable. The tendency for "A" types is to just forge ahead and perhaps forget the importance of laying a proper foundation. Usually, that is a big mistake. We can easily become discouraged and quit, so start out slowly.
The New Testament tells the story of one who began to build a tower in the field and never finished. The unfinished portion was a reminder to everyone of his failed attempt Luke 14:28-30 Suppose one of you wants to build a tower. Will he not first sit down and estimate the cost to see if he has enough money to complete it? 29For if he lays the foundation and is not able to finish it, everyone who sees it will ridicule him, 30saying, 'This fellow began to build and was not able to finish.'.
So, where do you begin? Hopefully, with small, determined, committed steps. Before long, you will be sprinting toward the finish line, and I will be there cheering you on.
I Corinthians 6:19-20 Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20you were bought at a price. Therefore honor God with your body.
That being the case, we have a very real duty to keep our bodies in excellent health.
I’ve never met anyone that has said, “Pastor I’d really like you to pray for me to have poor health.”
Rather, countless times I’ve had people ask me to pray that their good health would be restored.
Keeping ourselves in good health (by eating right and staying in some kind of shape) is really a question of stewardship.
Ask yourself this question. “What is it that I would like to accomplish in order to improve my health?”
With so many people the answer will be, “I would like to lose some weight.” How much? 10 20 30 40 50 circle one.
A good rule of thumb would be 1-2 pounds a week is a manageable and reasonable healthy goal.
Remember this: you didn’t gain all that weight in a week or even a month so you will not take it off that way either.
1. Mental: Set your goal. So if your goal is to lose 20 pounds divide 20 by 1.5 and you get a little over 13 weeks to set as your goal to achieve your weight loss. This represents your dream.
2. Physical: Just do it. The secret to losing weight is plain and simple. You must burn up more calories then you take in.
a. If you maintain your current calories and increase your physical exercise you will lose weight.
b. If you cut back on your current caloric intake and maintain your current level of physical exercise you will lose weight.
c. For the best results you should use a combination of both a & b. Cut back on calories and increase your exercise.
This represents your action. Without action your dreams will not come to be.
3. Food: Cutting back on your caloric intake. Start reading labels for content and the number of calories. There are several things to consider here and I am not a medical expert.
You can check with your doctor or someone with experience in this field, but I do know this: Spartan diets rarely work in the long run and are not necessarily healthful.
Remember these three guidelines when you eat.
You don’t always need to deny yourself a treat. You just don’t need to treat yourself daily.
4. Exercise: Increasing the amount of calories you burn everyday. Once again check with your doctor or some other expert. Start slowly but be consistent.
Squeeze in a few 10-minute walks throughout the day. If you don't have time for a full workout, don't sweat it. Shorter spurts of exercise spaced throughout the day offer benefits, too.
Get up earlier. If your days are packed and the evening hours are just as hectic, get up 30 minutes earlier twice a week to exercise.
Go to bed earlier. Many people are sleep deprived
Claim the back row of the parking lot as your own. Or park a few blocks away and walk quickly to your destination.
Rethink your rituals. Your weekly Saturday matinee with the kids or with your best friend could be reborn as your weekly Saturday bike ride, rock-climbing lesson or trip to the pool.
Read the Mayo Clinic resource “Barriers to Exercise” available on the at the end of my blog, which our tech guys have aptly called Bobcast. Also Dr. Hudak has provided materials there.
The main thing is set a reasonable goal and get started.
1. Control my sugar levels
2. Pounds vs. BMI or Body mass index (BMI) is measure of body fat based on height and weight that applies to both adult men and women.
Mine currently is 27.5 my goal is to get it below 25
Go to the Y an average of 2-3 times a week. Aerobic and strength training. Bench press add 100 pounds by this time next year. Increase about 10 lbs a month.
My prayer for you, as you enter 2008, is that you realize your dreams and reach your goals. But I promise you — there is always a cost to success, and being sensible as you begin will give you the very best chance of succeeding. So, you don't need to run a 5K by the end of the first week. Begin with a walk steadily increasing your effort until you can reach one mile and just keep walking. Pace yourself or you will give up much too soon. If you need to lose weight, you don't have to lose it all in one month, just cut back, exercise and don't eat more then you should.
I Corinthians 6:20 you were bought at a price. Therefore honor God with your body.
Nutrition and Exercise
Why is healthy eating important?
When combined with exercise, a healthy diet can help you lose weight, lower your cholesterol level and improve the way your body functions on a daily basis. The USDA recommends that an adult daily diet include the following:
• 3 ounces of whole grains, and 6 ounces of grains total
• 2 cups of fruit
• 2 1/2 cups of vegetables
• 3 cups fat-free or low-fat dairy products
How often should I eat?
Most people can eat 3 regular meals and 1 snack every day. The 3 meals should be about the same size and should be low in fat. Try to eat 1 to 2 cups of fruits and vegetables, 2 to 3 ounces of whole grains and 1 to 2 ounces of meat (or a meat alternative) at most meals. Some people benefit more if they eat 5 to 6 smaller meals throughout the day, about 2 to 3 hours apart.
Do not skip meals. While this may help you lose weight in the beginning, it fails in the long run. Skipping meals may make you feel too hungry later in the day, causing you to overeat at your next meal. After about a month of eating a normal breakfast, lunch and a light dinner, your body will adjust.
What is so bad about high-fat foods?
Foods high in fat are usually high in calories, which could lead to unwanted weight gain. Consuming too much saturated and trans fats may increase LDL cholesterol ("bad" cholesterol) level, and increase your risk of heart disease. The USDA suggests that you eat no more than 20 grams of saturated fat, and that you eliminate trans fat altogether.
It is important to remember that some fats can be beneficial to your overall health. "Good" fat, such as polyunsaturated and monounsaturated fats are found in fish, nuts, and low- or nonfat dairy products.
What does it take to lose weight?
To lose weight, you have to cut down on the number of calories you consume and start burning more calories each day. If you eat more calories than your body uses, the extra calories will be stored as body excess fat. A pound of fat is about 3,500 calories. To lose 1 pound of fat in a week, you have to eat 3,500 fewer calories (that is 500 fewer calories a day), or you have to "burn off" an extra 3,500 calories.
The best way to lose weight and keep it off is to eat fewer calories AND burn off calories. If you cut 250 calories from your diet each day and exercise enough to burn off 250 calories, that adds up to 500 fewer calories in one day. If you do this for 7 days, you can lose 1 pound of fat in a week.
Many experts believe you should not try to lose more than 2 pounds per week. Losing more than 2 pounds in a week usually means that you are losing water weight and lean muscle mass instead of losing excess fat. If you do this, you will have less energy, and you will most likely gain the weight back.
How do I get started?
Start by talking with your doctor. This is especially important if you haven't been active, if you have any health problems, or if you're pregnant or elderly.
Start out slowly. If you've been inactive for years, you can't run the Boston Marathon after 2 weeks of training. Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how hard you exercise and for how long.
How much exercise do I need?
A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. Remember, though, that exercise has so many benefits that any amount is better than none. Some tips for working exercise into your day include:
Take the stairs instead of the elevator.
Go for a walk during your coffee break or lunch.
Walk all or part of the way to work.
Do housework at a fast pace.
Rake leaves or do other yard work.
How do I stick with it?
• Choose something you like to do. Make sure it suits you physically, too. For instance, swimming and water aerobics are easier on arthritic joints.
• Get a partner. Exercising with someone else can make it more fun, and make you accountable.
• Vary your routine. You may be less likely to get bored or injured if you change your routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like chopping wood.
• Choose a comfortable time of day. Don't work out too soon after eating or when it's too hot or cold outside. Wait until later in the day if you're too stiff in the morning.
• Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise. Stick with it!
• Forget "no pain, no gain." While a little soreness is normal after you first start exercising, pain isn't. Stop if you hurt.
• Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play tennis.
Living a long and healthy, happy life means taking care of yourself on a daily basis. Making changes in you daily lifestyle should become a habit over time, and are more likely to be maintained. Talk to your doctor about specific ways to meet your own particular goals. This information was adapted from familydoctor.org
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