There’s a significant difference between what we want and what we need in life. In my opinion, many of the problems that people encounter are due to a lack of understanding between wants and needs. A want is a desire, wish or craving, whereas a need is a requirement, necessity or must-have! A new car is an example of what one may want; food is an example of something that one definitely needs!
I guess you could say that our wants are the extras in life and things like food, clothing and shelter are definite needs. As a result, many of the frustrations that people feel are tied to what they want and not what they need. The trouble arises when people feel they cannot live without having their wants met. Perhaps the Rolling Stones had it right when they sang:
You can't always get what you want
But if you try sometimes, well you might find
You get what you need.
Wishing You Great Health,
Dr. John H. Sklare
Wednesday, February 24, 2010
Tuesday, February 23, 2010
WANT TO DO SOMETHING DIFFERENT? WANT TO MAKE A DIFFERENCE?
Say YES, that's all you have to do when CK and I send you a personal email invitation to help with the St. Louis de Montfort Monte Carlo Nite. Mark your calendar for April 30, 2010 from 6-11 p.m. for fun and entertainment.
Very often doing something different can make a difference in our lives. Step out of your element and spread your wings---------we need you and your talents.
Debbie LeBard
Very often doing something different can make a difference in our lives. Step out of your element and spread your wings---------we need you and your talents.
Debbie LeBard
12 WAYS TO STOP OVEREATING
You've done it by the book for a while. Watched your diet, made healthy choices, exercised every day. Then suddenly you're undoing all your hard work by saying, "I might as well give up. I'll never lose weight!"
"All-or-nothing" thinking doesn't help. People who overeat often feel out of control and disgusted with themselves. It becomes a vicious cycle, leading to low self-esteem and even more eating.
To regain control of your eating habits, ask yourself why you overeat. Is it your way of coping with stressful events? Has gorging on "forbidden" treats become a substitute for other pleasures lacking in your life? Do you use food to soothe, distract or reward yourself?
Breaking It Down
Once you've identified trigger factors, work out other ways to address them. Don't beat yourself up with every little lapse. Instead, focus on positive things you can do to replace or avoid overeating. Pay attention to how you feel when you eat certain foods; you'll start to notice patterns emerging (eating after a family argument, for example, or when you're bored, lonely or disappointed). Consider alternative ways to lift your mood when the urge threatens. Perhaps call a friend, go for a walk or see a movie.
Breaking the Habit
Here are some tips for winning the battle:
1.Take it slow. Crash dieting is more likely to end in losing control than a slow, steady loss of a pound or two each week.
2.Don't cheat yourself! Eat a sensible amount of food each day.
3.Allow occasional treats. If you don't totally cut out "forbidden" foods (such as those donuts that you love), you're more likely to stay on track, because deprivation often leads to overeating. Opt for low-fat versions of favorite foods.
4.Reward yourself for every win — how about a bath or a walk just to enjoy a sunset rather than a reward consisting of junk food.
5.Plan ahead to stay in control. Facing a big test or other ordeal that you fear will send you straight to the cookie jar? Try to keep healthy snacks around to nibble on instead, and exercise to offset your munching — and calm you down, too!
6.Share your feelings — sad, bad or otherwise — with family or friends.
7.Seek support from others trying to lose weight — family, friends or online buddies. They're there to help, and want to see you succeed.
8.Look to calming alternatives if stress is your trigger. Anything from deep breathing to yoga to arts and crafts could help. And don't forget: Exercise is a great tranquillizer. (It also reduces your appetite!)
9.Count to ten. Is overeating your way of coping with anger? Consider other ways of dealing with negative emotions, such as learning assertiveness techniques.
10.Find other ways to fill the void. If you typically overeat when you're looking for emotional nourishment; stop. Feed your spirit by caring for yourself as well as you can during times when you feel unloved, under-appreciated or unworthy. Be your own biggest fan and try to focus on your successes, not to the occasional lapse.
11.Be patient and forgiving of yourself. Long-established complex habits won't change overnight.
12.Avoid all-or-nothing thinking, such as "I've already blown my weight loss plan, I might as well finish off the box." Accept that you may go off the rails from time to time. So you've lost six pounds and regained three? It's important to congratulate yourself for the pounds that you lost. You're doing a great job!
-article by Megan Gressor, WW
"All-or-nothing" thinking doesn't help. People who overeat often feel out of control and disgusted with themselves. It becomes a vicious cycle, leading to low self-esteem and even more eating.
To regain control of your eating habits, ask yourself why you overeat. Is it your way of coping with stressful events? Has gorging on "forbidden" treats become a substitute for other pleasures lacking in your life? Do you use food to soothe, distract or reward yourself?
Breaking It Down
Once you've identified trigger factors, work out other ways to address them. Don't beat yourself up with every little lapse. Instead, focus on positive things you can do to replace or avoid overeating. Pay attention to how you feel when you eat certain foods; you'll start to notice patterns emerging (eating after a family argument, for example, or when you're bored, lonely or disappointed). Consider alternative ways to lift your mood when the urge threatens. Perhaps call a friend, go for a walk or see a movie.
Breaking the Habit
Here are some tips for winning the battle:
1.Take it slow. Crash dieting is more likely to end in losing control than a slow, steady loss of a pound or two each week.
2.Don't cheat yourself! Eat a sensible amount of food each day.
3.Allow occasional treats. If you don't totally cut out "forbidden" foods (such as those donuts that you love), you're more likely to stay on track, because deprivation often leads to overeating. Opt for low-fat versions of favorite foods.
4.Reward yourself for every win — how about a bath or a walk just to enjoy a sunset rather than a reward consisting of junk food.
5.Plan ahead to stay in control. Facing a big test or other ordeal that you fear will send you straight to the cookie jar? Try to keep healthy snacks around to nibble on instead, and exercise to offset your munching — and calm you down, too!
6.Share your feelings — sad, bad or otherwise — with family or friends.
7.Seek support from others trying to lose weight — family, friends or online buddies. They're there to help, and want to see you succeed.
8.Look to calming alternatives if stress is your trigger. Anything from deep breathing to yoga to arts and crafts could help. And don't forget: Exercise is a great tranquillizer. (It also reduces your appetite!)
9.Count to ten. Is overeating your way of coping with anger? Consider other ways of dealing with negative emotions, such as learning assertiveness techniques.
10.Find other ways to fill the void. If you typically overeat when you're looking for emotional nourishment; stop. Feed your spirit by caring for yourself as well as you can during times when you feel unloved, under-appreciated or unworthy. Be your own biggest fan and try to focus on your successes, not to the occasional lapse.
11.Be patient and forgiving of yourself. Long-established complex habits won't change overnight.
12.Avoid all-or-nothing thinking, such as "I've already blown my weight loss plan, I might as well finish off the box." Accept that you may go off the rails from time to time. So you've lost six pounds and regained three? It's important to congratulate yourself for the pounds that you lost. You're doing a great job!
-article by Megan Gressor, WW
TIP OF THE WEEK
Besides whatever your regular w/o may be during the week, find something at home that you can do while watching TV instead of just sitting. For example, I have the AB Circle Pro exercise machine that I will do 50 reps in the morning and night twice a week. I am going to make a habit of doing it again every morning and every night as well as cardio tennis.
As the pounds get harder to come off, and they will, we must jump start the metabolism into a new experience. Doing different exercises instead of the same one over and over always does our bodies good. Remember our muscles get use to the same w/o, so throw something different at those bones. It doesn’t have to be complicated, it could be as simple as keeping a 5lb weight by your side while watching TV and doing 3 sets of reps on each arm during the program you are watching.
I have found that rice carmel crackers are a good snack. They are similar to popcorn, but I like the sweetness in them and makes it feel like a treat. They are very low in calorie and I get the gluten free package so it’s a real treat for me. Keep those 25 calorie sugar free popsicles in the freezer, they are a lifesaver.
Remember to wear good shoes for your workouts especially if you are into cardio tennis. I have just ordered myself a pair of “court shoes” that are a good support for the ankles and calves. Zappos.com has a free shipping both way policy and have never given me trouble returning anything that I didn’t want. I recommend that site if you need some good w/o shoes.
As the pounds get harder to come off, and they will, we must jump start the metabolism into a new experience. Doing different exercises instead of the same one over and over always does our bodies good. Remember our muscles get use to the same w/o, so throw something different at those bones. It doesn’t have to be complicated, it could be as simple as keeping a 5lb weight by your side while watching TV and doing 3 sets of reps on each arm during the program you are watching.
I have found that rice carmel crackers are a good snack. They are similar to popcorn, but I like the sweetness in them and makes it feel like a treat. They are very low in calorie and I get the gluten free package so it’s a real treat for me. Keep those 25 calorie sugar free popsicles in the freezer, they are a lifesaver.
Remember to wear good shoes for your workouts especially if you are into cardio tennis. I have just ordered myself a pair of “court shoes” that are a good support for the ankles and calves. Zappos.com has a free shipping both way policy and have never given me trouble returning anything that I didn’t want. I recommend that site if you need some good w/o shoes.
THE SNACK FOOD MAKEOVER
"Snacks equal treats in many people's minds. Snacks do not equal fuel," says Liz Josefsberg, Success Story Coordinator for WeightWatchers.com and a Weight Watchers meetings leader in New York City. But as Liz can tell you, there's no reason that a snack can't please your palate and still give your body more than just empty calories.
Some people load up on sugary snacks, such as jellybeans and licorice. "People think they're great snacks because they're fat-free," Liz says. But they're loaded with simple sugars that don't fuel you for very long. The same goes for diet cookies and ice cream bars - two popular snacks among Weight Watchers members. Some savory snacks, such as microwavable kettle corn and individual packs of crackers, don't give your body much more than a rush of carbohydrates.
Clean Up Your Snack Act
So what sorts of snacks get Liz's seal of approval? "I'm always telling people to think about food combining when they're choosing a snack.
Here are some smart snack ideas to get you started:
•Enjoy yogurt with almonds and fruit (that way your treat will be serving up dairy, fruit, protein and some healthy fat).
•Pair an apple with low-fat cheese (and you've got some dairy, fruit and protein covered).
•Add low-fat cheese to your favorite salty carb snack. Or team it up with some peanut butter or bean-based dip (and you've upped your dairy or protein intake). Keep in mind that many soy-based chips give you a leg up over potato chips when it comes to protein and fiber, so that's a big plus, too.
Take It One Snack At a Time
Changing what you eat and how you perceive food is tough, so it's important to take it slowly. Replace a high-sugar item with something more nutritious, one snack at a time, Liz recommends. Then assess how you feel: Write down how long you feel full, how long the snack affects your energy level or how long you can concentrate at work. It's easier to make changes when you can "see" the benefit.
That said, it's not necessary to steer clear of all your favorite sweet treats. Deprivation can sometimes lead to its own cycle of overeating. Get the max from sugary snacks by:
•Freezing small, individually wrapped candy bars, since frozen foods take longer to consume.
•Opting for automatic portion control such as Just 2 POINTS!® bars - a crutch for Liz when she's really craving chocolate.
•Choosing items with long-lasting eating-power like lollipops and sucking candies (and don't forget about gum).
Some people load up on sugary snacks, such as jellybeans and licorice. "People think they're great snacks because they're fat-free," Liz says. But they're loaded with simple sugars that don't fuel you for very long. The same goes for diet cookies and ice cream bars - two popular snacks among Weight Watchers members. Some savory snacks, such as microwavable kettle corn and individual packs of crackers, don't give your body much more than a rush of carbohydrates.
Clean Up Your Snack Act
So what sorts of snacks get Liz's seal of approval? "I'm always telling people to think about food combining when they're choosing a snack.
Here are some smart snack ideas to get you started:
•Enjoy yogurt with almonds and fruit (that way your treat will be serving up dairy, fruit, protein and some healthy fat).
•Pair an apple with low-fat cheese (and you've got some dairy, fruit and protein covered).
•Add low-fat cheese to your favorite salty carb snack. Or team it up with some peanut butter or bean-based dip (and you've upped your dairy or protein intake). Keep in mind that many soy-based chips give you a leg up over potato chips when it comes to protein and fiber, so that's a big plus, too.
Take It One Snack At a Time
Changing what you eat and how you perceive food is tough, so it's important to take it slowly. Replace a high-sugar item with something more nutritious, one snack at a time, Liz recommends. Then assess how you feel: Write down how long you feel full, how long the snack affects your energy level or how long you can concentrate at work. It's easier to make changes when you can "see" the benefit.
That said, it's not necessary to steer clear of all your favorite sweet treats. Deprivation can sometimes lead to its own cycle of overeating. Get the max from sugary snacks by:
•Freezing small, individually wrapped candy bars, since frozen foods take longer to consume.
•Opting for automatic portion control such as Just 2 POINTS!® bars - a crutch for Liz when she's really craving chocolate.
•Choosing items with long-lasting eating-power like lollipops and sucking candies (and don't forget about gum).
Sunday, February 21, 2010
FAST AND FEAST IN LENT
Lent can be more than a time of fasting, it can be a season of feasting. We can use Lent to fast from certain things and to feast on others. It is a season in which we can:
• Fast from judging others; feast on the Christ dwelling in them.
• Fast from emphasis on differences; feast on the unity of life.
• Fast from apparent darkness; feast on the reality of light.
• Fast from thoughts of illness; feast on the healing power of God.
• Fast from words that pollute; feast on phrases that purify.
• Fast from discontent; feast on gratitude.
• Fast from anger; feast on patience.
• Fast from pessimism; feast on optimism.
• Fast from worry; feast on divine order.
• Fast from complaining; feast on appreciation.
• Fast from negatives; feast on affirmatives.
• Fast from unrelenting pressures; feast on unceasing prayer.
• Fast from hostility; feast on non-resistance.
• Fast from bitterness; feast on forgiveness.
• Fast from self-concern; feast on compassion for others.
• Fast from personal anxiety; feast on eternal truth.
• Fast from discouragements; feast on hope.
• Fast from facts that depress; feast on verities that uplift.
• Fast from lethargy; feast on enthusiasm.
• Fast from thoughts that weaken; feast on promises that inspire.
• Fast from shadows of sorrow; feast on the sunlight of serenity.
• Fast from idle gossip; feast on purposeful silence.
• Fast from problems that overwhelm; feast on prayer that undergirds.
Reprinted from Marist Messenger, March 2003
-Assistant Coach
• Fast from judging others; feast on the Christ dwelling in them.
• Fast from emphasis on differences; feast on the unity of life.
• Fast from apparent darkness; feast on the reality of light.
• Fast from thoughts of illness; feast on the healing power of God.
• Fast from words that pollute; feast on phrases that purify.
• Fast from discontent; feast on gratitude.
• Fast from anger; feast on patience.
• Fast from pessimism; feast on optimism.
• Fast from worry; feast on divine order.
• Fast from complaining; feast on appreciation.
• Fast from negatives; feast on affirmatives.
• Fast from unrelenting pressures; feast on unceasing prayer.
• Fast from hostility; feast on non-resistance.
• Fast from bitterness; feast on forgiveness.
• Fast from self-concern; feast on compassion for others.
• Fast from personal anxiety; feast on eternal truth.
• Fast from discouragements; feast on hope.
• Fast from facts that depress; feast on verities that uplift.
• Fast from lethargy; feast on enthusiasm.
• Fast from thoughts that weaken; feast on promises that inspire.
• Fast from shadows of sorrow; feast on the sunlight of serenity.
• Fast from idle gossip; feast on purposeful silence.
• Fast from problems that overwhelm; feast on prayer that undergirds.
Reprinted from Marist Messenger, March 2003
-Assistant Coach
Saturday, February 20, 2010
WHAT'S THE BEST EXERCISE FOR YOU?
Some days it seems I answer more questions about sports injuries than I do about heart health. It's partly because my patients know I'm pretty active (golf, tennis, Pilates) but also because many people don't realize that while some activities are good for your heart, they can be hard on your body. To me, the key is to find what works well for both. Here's how I rank a variety of exercises in terms of their benefits to both your heart and overall health.
Best
Interval training: This is unrivaled for preventing heart disease and diabetes, losing weight, and efficiently improving fitness. The strategy: Combine short bursts of high-intensity exercise with slightly longer periods of active recovery. So if you're a walker, you might alternate 3 minutes at normal speed with 1 minute at a brisk pace. Continuously raising and lowering your heart rate improves vascular function, burns calories, and makes the body more efficient at clearing fat and sugar from the blood.
Total-body, nonimpact sports: The more muscles involved in an activity, the harder your heart must work to fuel them all—thus, it grows stronger itself. Rowing, swimming, cross-country skiing, walking with poles ... all recruit muscles throughout the body without beating it up. Add some intervals and you have the ideal workout.
Weight training: In a sense, this is just another form of interval training. You increase your heart rate during reps and recover between sets. By efficiently handling the demands placed upon them, strong muscles ease the overall burden on the heart. Use free weights, which recruit more muscles, engage your core, and build balance.
Core workouts: The reason I like Pilates, which strengthens my core muscles and improves flexibility and balance, is that it doesn't just help me play golf and tennis better, it helps me live better. In order to exercise vigorously—as well as carry groceries up stairs and weed the garden—you need a solid foundation.
Yoga: The calm it provides lowers blood pressure, making blood vessels more elastic and promoting heart health. It also strengthens your core.
Being active all day: People who are active in little ways the entire day (cleaning, gardening, running errands) burn more calories and are generally healthier than those who exercise for 30 to 60 minutes and then sit at a computer. Wear a pedometer to measure how active you are outside of your exercise time.
Worst
Running long-distance on pavement: I did a lot of this until various aches and pains, plus all the injured joggers I saw in my practice, made me realize that humans aren't designed for long-term pounding. Although running this way strengthens the heart, it wears out the body.
Any type of vigorous exercise you haven't trained for: This can range from shoveling snow to biking 20 miles on the first spring day. The excessive adrenaline that's released can prompt a heart attack in those at risk. For the same reason, never exercise hard without warming up.
Finally, don't let science (or even me) dictate your exercise. Research may show swimming is tops, but if (like me) you don't enjoy it, then don't torture yourself. Find something fun that you'll do consistently. Your mood will get a boost as well.
Arthur Agatston, M.D., an associate professor of medicine at the University of Miami Miller School of Medicine, is the author of The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life. He maintains a cardiology practice and research foundation in Miami Beach, Fla.
Best
Interval training: This is unrivaled for preventing heart disease and diabetes, losing weight, and efficiently improving fitness. The strategy: Combine short bursts of high-intensity exercise with slightly longer periods of active recovery. So if you're a walker, you might alternate 3 minutes at normal speed with 1 minute at a brisk pace. Continuously raising and lowering your heart rate improves vascular function, burns calories, and makes the body more efficient at clearing fat and sugar from the blood.
Total-body, nonimpact sports: The more muscles involved in an activity, the harder your heart must work to fuel them all—thus, it grows stronger itself. Rowing, swimming, cross-country skiing, walking with poles ... all recruit muscles throughout the body without beating it up. Add some intervals and you have the ideal workout.
Weight training: In a sense, this is just another form of interval training. You increase your heart rate during reps and recover between sets. By efficiently handling the demands placed upon them, strong muscles ease the overall burden on the heart. Use free weights, which recruit more muscles, engage your core, and build balance.
Core workouts: The reason I like Pilates, which strengthens my core muscles and improves flexibility and balance, is that it doesn't just help me play golf and tennis better, it helps me live better. In order to exercise vigorously—as well as carry groceries up stairs and weed the garden—you need a solid foundation.
Yoga: The calm it provides lowers blood pressure, making blood vessels more elastic and promoting heart health. It also strengthens your core.
Being active all day: People who are active in little ways the entire day (cleaning, gardening, running errands) burn more calories and are generally healthier than those who exercise for 30 to 60 minutes and then sit at a computer. Wear a pedometer to measure how active you are outside of your exercise time.
Worst
Running long-distance on pavement: I did a lot of this until various aches and pains, plus all the injured joggers I saw in my practice, made me realize that humans aren't designed for long-term pounding. Although running this way strengthens the heart, it wears out the body.
Any type of vigorous exercise you haven't trained for: This can range from shoveling snow to biking 20 miles on the first spring day. The excessive adrenaline that's released can prompt a heart attack in those at risk. For the same reason, never exercise hard without warming up.
Finally, don't let science (or even me) dictate your exercise. Research may show swimming is tops, but if (like me) you don't enjoy it, then don't torture yourself. Find something fun that you'll do consistently. Your mood will get a boost as well.
Arthur Agatston, M.D., an associate professor of medicine at the University of Miami Miller School of Medicine, is the author of The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life. He maintains a cardiology practice and research foundation in Miami Beach, Fla.
First Sunday of Lent - February 21, 2010
Dt 26:4-10
Ps 91:1-2, 10-11, 12-13, 14-15
Rm 10:8-13
Lk 4:1-13
Knowing your roots—it's become an obsession for many of us.
There's a wealth of resources available for researching one's family history; people enjoy knowing about their ancestors and where they came from. When we learn about our family's past we can appreciate the cultural riches our ancestors brought to us, their descendants.
In today's first reading, Moses makes knowing the family history a part of the worship of Israel—and so it is to this day. As part of every Seder service, Jewish families retell the story of the Exodus from Egypt. We Catholics also bring our "family history" into our liturgy. Our Lenten season chooses some of the most basic stories of faith to remind us where we've come from. More importantly, these stories lead us directly to Jesus, and the story of our redemption in his death and resurrection. Today, as we hear of the Lord's temptations in the desert, let's let this very human portrait of Jesus remind us of how we're called to respond in times of temptation: To depend upon God's grace, and allow it to support and sustain us. It's the living story of our faith, our Baptismal commitment, which we reaffirm in this Lenten season.
-Father Greg Friedman with the "Sunday Soundbite" for St. Anthony Messenger Press, on the Web at FranciscanRadio.org.
Ps 91:1-2, 10-11, 12-13, 14-15
Rm 10:8-13
Lk 4:1-13
Knowing your roots—it's become an obsession for many of us.
There's a wealth of resources available for researching one's family history; people enjoy knowing about their ancestors and where they came from. When we learn about our family's past we can appreciate the cultural riches our ancestors brought to us, their descendants.
In today's first reading, Moses makes knowing the family history a part of the worship of Israel—and so it is to this day. As part of every Seder service, Jewish families retell the story of the Exodus from Egypt. We Catholics also bring our "family history" into our liturgy. Our Lenten season chooses some of the most basic stories of faith to remind us where we've come from. More importantly, these stories lead us directly to Jesus, and the story of our redemption in his death and resurrection. Today, as we hear of the Lord's temptations in the desert, let's let this very human portrait of Jesus remind us of how we're called to respond in times of temptation: To depend upon God's grace, and allow it to support and sustain us. It's the living story of our faith, our Baptismal commitment, which we reaffirm in this Lenten season.
-Father Greg Friedman with the "Sunday Soundbite" for St. Anthony Messenger Press, on the Web at FranciscanRadio.org.
Friday, February 19, 2010
Sunday Soundbite: Lent
These days, a Catholic may be able to tell your age by the way you explain Lent.
Older Catholics, who remember Lent in the 1930s, 40s or 50s—or perhaps even earlier—may first think of this season as a time of penance. Lent was when you gave up something—like food or going to the movies— in order to do penance for sin.
Since the Church has restored the rite of initiating adults into the Christian faith, Lent has taken on a different meaning—one that goes back to the fourth and fifth centuries. At that time, the 40 days before Easter were the final stage of preparation for those about to be baptized. The rest of the Church prayed and fasted in solidarity with them.
Today, with the presence in most Catholic parishes of a group of adults visibly making ready to receive the sacraments of initiation at the Easter Vigil, Lent has regained that "baptismal" emphasis. We still can decide on a Lenten observance—fasting, prayer, almsgiving—but we do it with the purpose of recalling our Baptism, of deepening our commitment to Christ. And we do it in solidarity with those preparing to be baptized or received into the Church.
The readings for each Sunday in Lent have been chosen by the Church to relate to the journey of faith each of us undertakes, to our basic baptismal call to be part of Christ. Some of the selections, from the Gospel of John, for example, have been used for centuries to recall the meaning of Baptism. For people about to be baptized, these Scripture passages take on a powerful meaning indeed. The meditations you will find here on our Web site will call attention to the various "baptismal connections" for each Sunday.
Those who are already baptized, are still on a journey. Our faith must be renewed, our baptismal promises affirmed, each time we gather with the Church for the Eucharist, where we hear God's Word and come to the table to be transformed into the Body of Christ. We bring to that experience our questions, our sinfulness, our hunger and thirst, our need to grow, our longing for God.
As you reflect with me through these "Sunday Soundbites," let's pray for each other as we make our Lenten journey of faith.
-Father Greg Friedman for AmericanCatholic.org.
Older Catholics, who remember Lent in the 1930s, 40s or 50s—or perhaps even earlier—may first think of this season as a time of penance. Lent was when you gave up something—like food or going to the movies— in order to do penance for sin.
Since the Church has restored the rite of initiating adults into the Christian faith, Lent has taken on a different meaning—one that goes back to the fourth and fifth centuries. At that time, the 40 days before Easter were the final stage of preparation for those about to be baptized. The rest of the Church prayed and fasted in solidarity with them.
Today, with the presence in most Catholic parishes of a group of adults visibly making ready to receive the sacraments of initiation at the Easter Vigil, Lent has regained that "baptismal" emphasis. We still can decide on a Lenten observance—fasting, prayer, almsgiving—but we do it with the purpose of recalling our Baptism, of deepening our commitment to Christ. And we do it in solidarity with those preparing to be baptized or received into the Church.
The readings for each Sunday in Lent have been chosen by the Church to relate to the journey of faith each of us undertakes, to our basic baptismal call to be part of Christ. Some of the selections, from the Gospel of John, for example, have been used for centuries to recall the meaning of Baptism. For people about to be baptized, these Scripture passages take on a powerful meaning indeed. The meditations you will find here on our Web site will call attention to the various "baptismal connections" for each Sunday.
Those who are already baptized, are still on a journey. Our faith must be renewed, our baptismal promises affirmed, each time we gather with the Church for the Eucharist, where we hear God's Word and come to the table to be transformed into the Body of Christ. We bring to that experience our questions, our sinfulness, our hunger and thirst, our need to grow, our longing for God.
As you reflect with me through these "Sunday Soundbites," let's pray for each other as we make our Lenten journey of faith.
-Father Greg Friedman for AmericanCatholic.org.
Wednesday, February 17, 2010
The Invitation to freedom
We are at the start of Lent, the time of the year when the Church invites us to test our freedom and to question the notion: I can take it or leave it alone. Try that with grumbling, drunkenness, talking about yourself, stealing, gambling, or other habits that diminish our freedom. What habits make you hard to live with? Lent is about regaining control of our own lives, especially in those areas that damage other people. We don't admire those whose appetites or habits lead them by the nose. Nearly all of us have habits, or even addictions, that keep us from God and harm both ourselves and others. These seven weeks before Easter help us to focus our energy on improving.
During this Lenten season, make a sacred space in your day. Spend ten minutes praying here and now, wherever you are. Every place is a sacred space: your desk at work, while travelling, in your bed, your daily exercise, in your yard, in your Church or temple or place of worship. Remember that God is everywhere, all around us, constantly reaching out to us, even in the most unlikely situations. When we know this, and with a bit of practice, we can pray anywhere.
-Asst. Coach
During this Lenten season, make a sacred space in your day. Spend ten minutes praying here and now, wherever you are. Every place is a sacred space: your desk at work, while travelling, in your bed, your daily exercise, in your yard, in your Church or temple or place of worship. Remember that God is everywhere, all around us, constantly reaching out to us, even in the most unlikely situations. When we know this, and with a bit of practice, we can pray anywhere.
-Asst. Coach
Tuesday, February 16, 2010
The Four Stages of Exercise Burnout—And How to Avoid Them
Stage 1: The honeymoon
Classic sign: You're determined to slip into a size 6 by next month, so you never miss a workout.
Burnout buster: Take a less-is-more approach. Burnout happens when you expect too much too soon. "Balance your excitement with the big picture," says Rob DeStefano, D.C., author of Muscle Medicine. "Even with the smartest, most effective workout program, you still can't force your body to become stronger or slimmer any faster than it physiologically can." Start with the lowest reps, sets, and weights. "It's better to do too little in the beginning than too much, so you don't exceed your ability to recover mentally or physically," he says.
Stage 2: Disenchantment
Classic sign: Your excitement fades when you don't see results right away. You stop looking forward to gym time and start skipping workouts.
Burnout buster: Set mini goals. "One major reason for dropping out is the failure to meet goals and expectations, especially within the first six months of starting an exercise program," says Mark H. Anshel, Ph.D., professor of health and human performance at Middle Tennessee State University. Short-term goals that focus on the process (like time spent exercising) are more likely to boost your confidence and keep you on track than longterm outcome goals (say, total number of pounds lost).
Stage 3: Stalling
Classic sign: Boredom and apathy override your commitment and motivation. You'll use almost anything—work, family, stress, the weather—as an excuse to skip exercise.
Burnout buster: Make a change. Use a different piece of cardio equipment or work out in a different part of the gym. "I don't let myself get bored," says Beverly Ratcliff, a private trainer in New York City and London. "I may incorporate plyometrics into my workouts, then in three weeks I'll change to endurance runs or high-repetition work with free weights. I always give my body something new so that it never has a chance to adapt."
Stage 4: Frustration and surrender
Classic sign: Exercise slides from your list of top priorities. You want to throw in the towel (there's always next year).
Burnout buster: Make a schedule and stick to it for at least five weeks. A study in Health Psychology reports that it takes new exercisers that long to make their sessions a habit. Or make a date—with a trainer, your guy, or your best friend. "Peer pressure can be a great motivator," says Ratcliff. "You're more likely to stay on track when someone is holding you accountable."
By the Editors of Women's Health
Classic sign: You're determined to slip into a size 6 by next month, so you never miss a workout.
Burnout buster: Take a less-is-more approach. Burnout happens when you expect too much too soon. "Balance your excitement with the big picture," says Rob DeStefano, D.C., author of Muscle Medicine. "Even with the smartest, most effective workout program, you still can't force your body to become stronger or slimmer any faster than it physiologically can." Start with the lowest reps, sets, and weights. "It's better to do too little in the beginning than too much, so you don't exceed your ability to recover mentally or physically," he says.
Stage 2: Disenchantment
Classic sign: Your excitement fades when you don't see results right away. You stop looking forward to gym time and start skipping workouts.
Burnout buster: Set mini goals. "One major reason for dropping out is the failure to meet goals and expectations, especially within the first six months of starting an exercise program," says Mark H. Anshel, Ph.D., professor of health and human performance at Middle Tennessee State University. Short-term goals that focus on the process (like time spent exercising) are more likely to boost your confidence and keep you on track than longterm outcome goals (say, total number of pounds lost).
Stage 3: Stalling
Classic sign: Boredom and apathy override your commitment and motivation. You'll use almost anything—work, family, stress, the weather—as an excuse to skip exercise.
Burnout buster: Make a change. Use a different piece of cardio equipment or work out in a different part of the gym. "I don't let myself get bored," says Beverly Ratcliff, a private trainer in New York City and London. "I may incorporate plyometrics into my workouts, then in three weeks I'll change to endurance runs or high-repetition work with free weights. I always give my body something new so that it never has a chance to adapt."
Stage 4: Frustration and surrender
Classic sign: Exercise slides from your list of top priorities. You want to throw in the towel (there's always next year).
Burnout buster: Make a schedule and stick to it for at least five weeks. A study in Health Psychology reports that it takes new exercisers that long to make their sessions a habit. Or make a date—with a trainer, your guy, or your best friend. "Peer pressure can be a great motivator," says Ratcliff. "You're more likely to stay on track when someone is holding you accountable."
By the Editors of Women's Health
Friday, February 12, 2010
There are No Secrets to Instant Sainthood
"Don't try to get out of anything prematurely. Let it do its work so you become mature and well-developed." (James 1:4 Msg)
Be patient with God and with yourself. One of life's frustrations is that God's timetable is rarely the same as ours. We are often in a hurry when God isn't. You may feel frustrated with the seemingly slow progress you're making in life.
Remember that God is never in a hurry, but he is always on time. He will use your entire lifetime to prepare you for your role in eternity.
The Bible is filled with examples of how God uses a long process to develop character, especially in leaders. He took eighty years to prepare Moses, including forty in the wilderness. For 14,600 days Moses kept waiting and wondering, "Is it time yet?" But God kept saying, "Not yet."
Contrary to popular book titles, there are no Easy Steps to Maturity or Secrets of Instant Sainthood. When God wants to make a giant oak, he takes a hundred years, but when he want to make a mushroom, he does it overnight.
Great souls are grown through struggles and storms and seasons of suffering. Be patient with the process. James advised, "Don't try to get out of anything prematurely. Let it do its work so you become mature and well-developed." (James 1:4 Msg)
Don't get discouraged. When Habakkuk became depressed because he didn't think God was acting quickly enough, God had this to say: "These things I plan won't happen right away. Slowly, steadily, surely, the time approaches when the vision will be fulfilled. If it seems slow, do not despair, for these things will surely come to pass. Just be patient! They will not be overdue a single day!" (Habakkuk 2:3 LB)
A delay is not a denial from God!
Remember how far you've come, not just how far you have to go. You are not where you want to be, but neither are you where you used to be. Years ago people wore a popular button with the letters PBPGINFWMY. It stood for "Please Be Patient, God Is Not Finished With Me Yet." God isn't finished with you, either, so keep on moving forward. Even the snail reached the ark by persevering!
-Rick Warren
Be patient with God and with yourself. One of life's frustrations is that God's timetable is rarely the same as ours. We are often in a hurry when God isn't. You may feel frustrated with the seemingly slow progress you're making in life.
Remember that God is never in a hurry, but he is always on time. He will use your entire lifetime to prepare you for your role in eternity.
The Bible is filled with examples of how God uses a long process to develop character, especially in leaders. He took eighty years to prepare Moses, including forty in the wilderness. For 14,600 days Moses kept waiting and wondering, "Is it time yet?" But God kept saying, "Not yet."
Contrary to popular book titles, there are no Easy Steps to Maturity or Secrets of Instant Sainthood. When God wants to make a giant oak, he takes a hundred years, but when he want to make a mushroom, he does it overnight.
Great souls are grown through struggles and storms and seasons of suffering. Be patient with the process. James advised, "Don't try to get out of anything prematurely. Let it do its work so you become mature and well-developed." (James 1:4 Msg)
Don't get discouraged. When Habakkuk became depressed because he didn't think God was acting quickly enough, God had this to say: "These things I plan won't happen right away. Slowly, steadily, surely, the time approaches when the vision will be fulfilled. If it seems slow, do not despair, for these things will surely come to pass. Just be patient! They will not be overdue a single day!" (Habakkuk 2:3 LB)
A delay is not a denial from God!
Remember how far you've come, not just how far you have to go. You are not where you want to be, but neither are you where you used to be. Years ago people wore a popular button with the letters PBPGINFWMY. It stood for "Please Be Patient, God Is Not Finished With Me Yet." God isn't finished with you, either, so keep on moving forward. Even the snail reached the ark by persevering!
-Rick Warren
Thursday, February 11, 2010
The Yellow Shirt
The yellow shirt had long sleeves, four extra-large pockets trimmed in black thread and snaps up the front. It was faded from years of wear, but still in decent shape. I found it in 1963 when I was home from college on Christmas break, rummaging through bags of clothes Mom intended to give away.
'You're not taking that old thing, are you?' Mom said when she saw me packing the yellow shirt.. 'I wore that when I was pregnant with your brother in 1954!'
'It's just the thing to wear over my clothes during art class, Mom. Thanks!' I slipped it into my suitcase before she could object. The yellow shirt be came a part of my college wardrobe. I loved it.
After graduation, I wore the shirt the day I moved into my new apartment and on Saturday mornings when I cleaned.
The next year, I married. When I became pregnant, I wore the yellow shirt during big-belly days. I missed Mom and the rest of my family, since we were in Colorado and they were in Illinois . But, that shirt helped. I smiled, remembering that Mother had worn it when she was pregnant, 25 years earlier.
That Christmas, mindful of the warm feelings the shirt had given me, I patched one elbow, wrapped it in holiday paper and sent it to Mom. When Mom wrote to thank me for her 'real' gifts, she said the yellow shirt was lovely. She never mentioned it again..
The next year, my husband, daughter and I stopped at Mom and Dad's to pick up some furniture. Days later, when we uncrated the kitchen table, I noticed something yellow taped to its bottom. The shirt!
And so the pattern was set.
On our next visit home, I secretly placed the shirt under Mom and Dad's mattress. I don't know how long it took for her to find it, but almost two years passed before I discovered it under the base of our living-room floor lamp. The yellow shirt was just what I needed now while refinishing furniture. The walnut stains added character.
In 1975 my husband and I divorced. With my three children, I prepared to move back to Illinois . As I packed, a deep depression overtook me. I wondered if I could make it on my own. I wondered if I would find a job. I paged through the Bible, looking for comfort. In Ephesians, I read, 'So use every piece of God's armor to resist the enemy whenever he attacks, and when it is all over, you will be standing up.'
I tried to picture myself wearing God's armor, but all I saw was the stained yellow shirt.. Slowly, it dawned on me. Wasn't my mother's love a piece of God's armor? My courage was renewed.
Unpacking in our new home, I knew I had to get the shirt back to Mother. The next time I visited her, I tucked it in her bottom dresser drawer.
Meanwhile, I found a good job at a radio station. A year later I discovered the yellow shirt hidden in a rag bag in my cleaning closet.
Something new had been added. Embroidered in bright green across the breast pocket were the words 'I BELONG TO PAT.'
Not to be outdone, I got out my own embroidery materials and added an apostrophe and seven more letters.
Now the shirt proudly proclaimed, 'I BELONG TO PAT'S MOTHER.' But I didn't stop there. I zig-zagged all the frayed seams, then had a friend mail the shirt in a fancy box to Mom from Arlington , VA. We enclosed an official looking letter from 'The Institute for the Destitute,' announcing that she was the recipient of an award for good deeds.
I would have given anything to see Mom's face when she opened the box. But, of course, she never mentioned it.
Two years later, in 1978, I remarried. The day of our wedding, Harold and I put our car in a friend's garage to avoid practical jokers. After the wedding, while my husband drove us to our honeymoon suite, I reached for a pillow in the car to rest my head. It felt lumpy. I unzipped the case and found, wrapped in wedding paper, the yellow shirt. Inside a pocket was a note: 'Read John 14:27-29. I love you both, Mother.'
That night I paged through the Bible in a hotel room and found the verses: 'I am leaving you with a gift: peace of mind and heart. And the peace I give isn't fragile like the peace the world gives. So don't be troubled or afraid. Remember what I told you: I am going away, but I will come back to you again. If you really love me, you will be very happy for me, for now I can go to the Father, who is greater than I am. I have told you these things before they happen so that when they do, you will believe in me.'
The shirt was Mother's final gift. She had known for three months that she had terminal Lou Gehrig's disease. Mother died the following year at age 57.
I was tempted to send the yellow shirt with her to her grave. But I'm glad I didn't, because it is a vivid reminder of the love-filled game she and I played for 16 years. Besides, my older daughter is in college now, majoring in art. And every art student needs a baggy yellow shirt with big pockets..
'You're not taking that old thing, are you?' Mom said when she saw me packing the yellow shirt.. 'I wore that when I was pregnant with your brother in 1954!'
'It's just the thing to wear over my clothes during art class, Mom. Thanks!' I slipped it into my suitcase before she could object. The yellow shirt be came a part of my college wardrobe. I loved it.
After graduation, I wore the shirt the day I moved into my new apartment and on Saturday mornings when I cleaned.
The next year, I married. When I became pregnant, I wore the yellow shirt during big-belly days. I missed Mom and the rest of my family, since we were in Colorado and they were in Illinois . But, that shirt helped. I smiled, remembering that Mother had worn it when she was pregnant, 25 years earlier.
That Christmas, mindful of the warm feelings the shirt had given me, I patched one elbow, wrapped it in holiday paper and sent it to Mom. When Mom wrote to thank me for her 'real' gifts, she said the yellow shirt was lovely. She never mentioned it again..
The next year, my husband, daughter and I stopped at Mom and Dad's to pick up some furniture. Days later, when we uncrated the kitchen table, I noticed something yellow taped to its bottom. The shirt!
And so the pattern was set.
On our next visit home, I secretly placed the shirt under Mom and Dad's mattress. I don't know how long it took for her to find it, but almost two years passed before I discovered it under the base of our living-room floor lamp. The yellow shirt was just what I needed now while refinishing furniture. The walnut stains added character.
In 1975 my husband and I divorced. With my three children, I prepared to move back to Illinois . As I packed, a deep depression overtook me. I wondered if I could make it on my own. I wondered if I would find a job. I paged through the Bible, looking for comfort. In Ephesians, I read, 'So use every piece of God's armor to resist the enemy whenever he attacks, and when it is all over, you will be standing up.'
I tried to picture myself wearing God's armor, but all I saw was the stained yellow shirt.. Slowly, it dawned on me. Wasn't my mother's love a piece of God's armor? My courage was renewed.
Unpacking in our new home, I knew I had to get the shirt back to Mother. The next time I visited her, I tucked it in her bottom dresser drawer.
Meanwhile, I found a good job at a radio station. A year later I discovered the yellow shirt hidden in a rag bag in my cleaning closet.
Something new had been added. Embroidered in bright green across the breast pocket were the words 'I BELONG TO PAT.'
Not to be outdone, I got out my own embroidery materials and added an apostrophe and seven more letters.
Now the shirt proudly proclaimed, 'I BELONG TO PAT'S MOTHER.' But I didn't stop there. I zig-zagged all the frayed seams, then had a friend mail the shirt in a fancy box to Mom from Arlington , VA. We enclosed an official looking letter from 'The Institute for the Destitute,' announcing that she was the recipient of an award for good deeds.
I would have given anything to see Mom's face when she opened the box. But, of course, she never mentioned it.
Two years later, in 1978, I remarried. The day of our wedding, Harold and I put our car in a friend's garage to avoid practical jokers. After the wedding, while my husband drove us to our honeymoon suite, I reached for a pillow in the car to rest my head. It felt lumpy. I unzipped the case and found, wrapped in wedding paper, the yellow shirt. Inside a pocket was a note: 'Read John 14:27-29. I love you both, Mother.'
That night I paged through the Bible in a hotel room and found the verses: 'I am leaving you with a gift: peace of mind and heart. And the peace I give isn't fragile like the peace the world gives. So don't be troubled or afraid. Remember what I told you: I am going away, but I will come back to you again. If you really love me, you will be very happy for me, for now I can go to the Father, who is greater than I am. I have told you these things before they happen so that when they do, you will believe in me.'
The shirt was Mother's final gift. She had known for three months that she had terminal Lou Gehrig's disease. Mother died the following year at age 57.
I was tempted to send the yellow shirt with her to her grave. But I'm glad I didn't, because it is a vivid reminder of the love-filled game she and I played for 16 years. Besides, my older daughter is in college now, majoring in art. And every art student needs a baggy yellow shirt with big pockets..
Wednesday, February 10, 2010
Lose Weight to Save your Heart
Losing weight can do more than make you look better — it can save your life by reducing your risk of cardiovascular disease.
The weight-heart connection is simple: Weight loss is an important shield against coronary heart disease.
If there is heart disease in your family, or you're on prescriptions for blood pressure, or your doctor warns you about extra heart risks, you may feel a bit like disease is your destiny. But take heart. In its Guidelines for the Treatment of Overweight and Obesity, The National Institutes of Health report that a 5 percent to 10 percent weight loss can make a huge difference, and February — American Heart Month — is a great time to pick up the pace toward your weight goal.
But first, find out what losing weight can do for you. It can:
•Lower the scary numbers. "Obese people frequently have abnormal blood-cholesterol levels, higher blood pressure and even sometimes bigger hearts," says Gerald Fletcher, MD, a cardiologist at the Mayo Clinic in Jacksonville, FL, and a spokesperson for the American Heart Association. All of these things are risk factors for heart disease, but losing weight can help you reverse them.
•Do double duty. Overweight and obesity are independently linked to heart disease, too. "Until a few years ago, it was thought to be an indirect link (for example, excess weight causes elevated cholesterol, which causes heart disease), but now we know that even if blood pressure and cholesterol are normal, extra weight can mean extra risk for heart disease," says Karen Miller-Kovach, Weight Watchers chief scientist. So when you lose weight, you can get double and triple benefits — you'll lower your blood pressure and cholesterol, and you'll conquer a primary risk factor for heart disease.
•Work overtime. You don't have to wait for your weight goal to see a difference in your heart health. "When it comes to heart disease and weight, there's an exponential curve," says Miller-Kovach. "A little bit of extra weight increases your risk for heart disease a little bit, and vice versa." In other words, a little bit of weight loss decreases your risk a little bit.
•Add exercise to the equation. As you're losing weight, you're more likely to start exercising, which has bonuses of its own: "Exercise has been recognized as an independent positive factor to heart health," says Miller-Kovach. "We now know that exercise tends to mobilize the fat stores in the abdomen, which are the ones that put you at the greatest risk for heart disease." Plus, says Fletcher, in addition to preserving "good" cholesterol, exercise will help you control your blood pressure, among other things.
•Help at any age... "Age factors into [the weight-heart connection] prominently," says Miller-Kovach. "Being slightly obese at a younger age causes a greater increase in risk of heart disease than does being slightly obese and elderly." In other words: It's not just how much weight you have, it's how old you are. So you might reconsider the idea that there's no reason to worry about your heart until you're older.
•...and no matter who you are. Weight loss will improve the heart health of both men and women. (Women, take note: After menopause, you're just as likely as a man to suffer from heart disease.) It will also make a difference even if you're African-American, Hispanic or Native American, populations that are said to be at a higher risk for high blood pressure, obesity and diabetes.
According to a 2006 report published in Circulation, the journal of the American Heart Association, "diet and lifestyle therapies remain the foundation of clinical intervention for prevention." In other words, while drug treatments and surgical procedures can treat cardiovascular disease, the best protection you can get comes from eating right and exercising.
-Melissa Speerl, Weight Watchers
The weight-heart connection is simple: Weight loss is an important shield against coronary heart disease.
If there is heart disease in your family, or you're on prescriptions for blood pressure, or your doctor warns you about extra heart risks, you may feel a bit like disease is your destiny. But take heart. In its Guidelines for the Treatment of Overweight and Obesity, The National Institutes of Health report that a 5 percent to 10 percent weight loss can make a huge difference, and February — American Heart Month — is a great time to pick up the pace toward your weight goal.
But first, find out what losing weight can do for you. It can:
•Lower the scary numbers. "Obese people frequently have abnormal blood-cholesterol levels, higher blood pressure and even sometimes bigger hearts," says Gerald Fletcher, MD, a cardiologist at the Mayo Clinic in Jacksonville, FL, and a spokesperson for the American Heart Association. All of these things are risk factors for heart disease, but losing weight can help you reverse them.
•Do double duty. Overweight and obesity are independently linked to heart disease, too. "Until a few years ago, it was thought to be an indirect link (for example, excess weight causes elevated cholesterol, which causes heart disease), but now we know that even if blood pressure and cholesterol are normal, extra weight can mean extra risk for heart disease," says Karen Miller-Kovach, Weight Watchers chief scientist. So when you lose weight, you can get double and triple benefits — you'll lower your blood pressure and cholesterol, and you'll conquer a primary risk factor for heart disease.
•Work overtime. You don't have to wait for your weight goal to see a difference in your heart health. "When it comes to heart disease and weight, there's an exponential curve," says Miller-Kovach. "A little bit of extra weight increases your risk for heart disease a little bit, and vice versa." In other words, a little bit of weight loss decreases your risk a little bit.
•Add exercise to the equation. As you're losing weight, you're more likely to start exercising, which has bonuses of its own: "Exercise has been recognized as an independent positive factor to heart health," says Miller-Kovach. "We now know that exercise tends to mobilize the fat stores in the abdomen, which are the ones that put you at the greatest risk for heart disease." Plus, says Fletcher, in addition to preserving "good" cholesterol, exercise will help you control your blood pressure, among other things.
•Help at any age... "Age factors into [the weight-heart connection] prominently," says Miller-Kovach. "Being slightly obese at a younger age causes a greater increase in risk of heart disease than does being slightly obese and elderly." In other words: It's not just how much weight you have, it's how old you are. So you might reconsider the idea that there's no reason to worry about your heart until you're older.
•...and no matter who you are. Weight loss will improve the heart health of both men and women. (Women, take note: After menopause, you're just as likely as a man to suffer from heart disease.) It will also make a difference even if you're African-American, Hispanic or Native American, populations that are said to be at a higher risk for high blood pressure, obesity and diabetes.
According to a 2006 report published in Circulation, the journal of the American Heart Association, "diet and lifestyle therapies remain the foundation of clinical intervention for prevention." In other words, while drug treatments and surgical procedures can treat cardiovascular disease, the best protection you can get comes from eating right and exercising.
-Melissa Speerl, Weight Watchers
I Love My Heart
It's the time of year when thoughts turn to love. Usually, we find someone we're fond of and make them our Valentine, showering them with attention and perhaps a special gift. This February, in honor of American Heart Month, turn that affection inward and show a little love to your own heart.
Cardiovascular disease is the number one killer in this country, causing more than 927,000 deaths each year. "Eat right and exercise" is a familiar refrain to us all. And according to the American Heart Association, making small changes to your diet and fitness habits to help you lose weight, you could reap some big health benefits.
"Losing even a small amount of weight can help reduce your risk of cardiovascular disease," says Alice Lichtenstein, D.Sc., chair of the American Heart Association's Nutrition Committee and professor of nutrition science and policy at Tufts University in Boston. "It also sets you up for a positive experience, which can motivate you to continue that downward trend. The closer you get to a healthy body weight, the better off you'll be, but you have to start somewhere — and every little bit helps."
On the heart-healthy path
If you're following the Weight Watchers plan, you're already giving your heart a healthy boost. Ridding yourself of excess body weight can go a long way to lowering blood pressure and improving insulin resistance, which is a precursor to diabetes. A diet rich in healthy fats can help your circulatory system, and many fruits and vegetables are packed with natural heart-healthy compounds. Cardiovascular exercise, a key component of the Weight Watchers plan, also helps nourish your heart by improving the flow of oxygen-rich blood to this vital muscle, says Lichtenstein.
-Kathy Kukula, Weight Watchers
Cardiovascular disease is the number one killer in this country, causing more than 927,000 deaths each year. "Eat right and exercise" is a familiar refrain to us all. And according to the American Heart Association, making small changes to your diet and fitness habits to help you lose weight, you could reap some big health benefits.
"Losing even a small amount of weight can help reduce your risk of cardiovascular disease," says Alice Lichtenstein, D.Sc., chair of the American Heart Association's Nutrition Committee and professor of nutrition science and policy at Tufts University in Boston. "It also sets you up for a positive experience, which can motivate you to continue that downward trend. The closer you get to a healthy body weight, the better off you'll be, but you have to start somewhere — and every little bit helps."
On the heart-healthy path
If you're following the Weight Watchers plan, you're already giving your heart a healthy boost. Ridding yourself of excess body weight can go a long way to lowering blood pressure and improving insulin resistance, which is a precursor to diabetes. A diet rich in healthy fats can help your circulatory system, and many fruits and vegetables are packed with natural heart-healthy compounds. Cardiovascular exercise, a key component of the Weight Watchers plan, also helps nourish your heart by improving the flow of oxygen-rich blood to this vital muscle, says Lichtenstein.
-Kathy Kukula, Weight Watchers
Enjoy Life
There are many people in this world who don’t enjoy their lives. The stresses of modern life can sometimes drain or steal our everyday enjoyment. But regardless of the obstacles, I hope to see fewer people in a state of unenjoyment this year. When one musters even a sliver of joy in the face of adversity, hope takes a deep breath, the heart takes another healthy beat and one’s spirit finds flight. No matter what is happening in your life today, please don’t allow yourself to be counted among the ranks of the unenjoyed this year!
Wishing You Great Health,
Dr. John H. Sklare
Wishing You Great Health,
Dr. John H. Sklare
Tuesday, February 9, 2010
BMI
What is BMI?
The Body Mass Index (BMI) is a measurement tool that compares the individual’s height & weight to give an indication of whether he/ she is overweight, underweight or at a healthy weight for height. However this is general advice for adults only. It does not apply to children, pregnant women or women who are breastfeeding. Also your BMI may not be accurate if you are an athlete or a weight trainer, have a long term medical condition or are over the age of 60 years.
How is BMI calculated?
BMI is calculated by using one of the following equations:
BMI = ( Weight in pounds/ Height in inches x Height in inches.) x 703
OR
BMI= (Weight in kilograms/ Height in meters x Height in meters)
Steps
(The following formula is calculated in pounds and inches)
1. Collect a few household materials to find your Body Mass Index (BMI): your bathroom scale; a yardstick; a pencil and paper and calculator.
2. Weigh yourself on your bathroom scale.
3. Measure your height in inches using the yardstick.
4. Use the pencil, paper and calculator to perform the following BMI calculation.
5. Take your height in inches and square the number (i.e. multiply the number of inches by the same number of inches).
6. Divide your weight in pounds by the second figure (your height in inches, squared).
7. Multiply that answer by 703. The answer is your Body Mass Index.
Interpretation
Judge your personal BMI result against the following scale: A BMI of less than 18 means you are under weight. A BMI of less than 18.5 indicates you are thin for your height. A BMI between 18.6 and 24.9 indicates you are at a healthy weight. A BMI between 25 and 29.9 suggests
Coach
The Body Mass Index (BMI) is a measurement tool that compares the individual’s height & weight to give an indication of whether he/ she is overweight, underweight or at a healthy weight for height. However this is general advice for adults only. It does not apply to children, pregnant women or women who are breastfeeding. Also your BMI may not be accurate if you are an athlete or a weight trainer, have a long term medical condition or are over the age of 60 years.
How is BMI calculated?
BMI is calculated by using one of the following equations:
BMI = ( Weight in pounds/ Height in inches x Height in inches.) x 703
OR
BMI= (Weight in kilograms/ Height in meters x Height in meters)
Steps
(The following formula is calculated in pounds and inches)
1. Collect a few household materials to find your Body Mass Index (BMI): your bathroom scale; a yardstick; a pencil and paper and calculator.
2. Weigh yourself on your bathroom scale.
3. Measure your height in inches using the yardstick.
4. Use the pencil, paper and calculator to perform the following BMI calculation.
5. Take your height in inches and square the number (i.e. multiply the number of inches by the same number of inches).
6. Divide your weight in pounds by the second figure (your height in inches, squared).
7. Multiply that answer by 703. The answer is your Body Mass Index.
Interpretation
Judge your personal BMI result against the following scale: A BMI of less than 18 means you are under weight. A BMI of less than 18.5 indicates you are thin for your height. A BMI between 18.6 and 24.9 indicates you are at a healthy weight. A BMI between 25 and 29.9 suggests
Coach
Monday, February 8, 2010
Valentine's Dessert Recipes from WW
RECIPES
CARAMEL FONDUE WITH FRESH FRUIT
POINTS(R) value per serving | 4
Store-bought chocolate candies are the secret ingredient in this elegant dessert. It's perfect for sharing with someone special - or just a group of special friends.
Get recipe:
http://info.weightwatchers.com/cgi-bin9/DM/y/erv50IVMkQ0jcT0Eqcu0El
Share on Facebook:
http://info.weightwatchers.com/cgi-bin9/DM/y/erv50IVMkQ0jcT0Eqcx0Eo
MORE VALENTINE'S DAY TREATS
Bananas with Coffee Zabaglione
http://info.weightwatchers.com/cgi-bin9/DM/y/erv50IVMkQ0jcT0Eqc10Ed
Raspberry-Chocolate Cups
http://info.weightwatchers.com/cgi-bin9/DM/y/erv50IVMkQ0jcT0Eguq0Ep
Lace Cookies
http://info.weightwatchers.com/cgi-bin9/DM/y/erv50IVMkQ0jcT0Eqc40Eg
Marble Pound Cake
http://info.weightwatchers.com/cgi-bin9/DM/y/erv50IVMkQ0jcT0EeER0EU
Chocolate-Covered Marshmallow Pops
http://info.weightwatchers.com/cgi-bin9/DM/y/erv50IVMkQ0jcT0Eqc70Ej
CARAMEL FONDUE WITH FRESH FRUIT
POINTS(R) value per serving | 4
Store-bought chocolate candies are the secret ingredient in this elegant dessert. It's perfect for sharing with someone special - or just a group of special friends.
Get recipe:
http://info.weightwatchers.com/cgi-bin9/DM/y/erv50IVMkQ0jcT0Eqcu0El
Share on Facebook:
http://info.weightwatchers.com/cgi-bin9/DM/y/erv50IVMkQ0jcT0Eqcx0Eo
MORE VALENTINE'S DAY TREATS
Bananas with Coffee Zabaglione
http://info.weightwatchers.com/cgi-bin9/DM/y/erv50IVMkQ0jcT0Eqc10Ed
Raspberry-Chocolate Cups
http://info.weightwatchers.com/cgi-bin9/DM/y/erv50IVMkQ0jcT0Eguq0Ep
Lace Cookies
http://info.weightwatchers.com/cgi-bin9/DM/y/erv50IVMkQ0jcT0Eqc40Eg
Marble Pound Cake
http://info.weightwatchers.com/cgi-bin9/DM/y/erv50IVMkQ0jcT0EeER0EU
Chocolate-Covered Marshmallow Pops
http://info.weightwatchers.com/cgi-bin9/DM/y/erv50IVMkQ0jcT0Eqc70Ej
Love Your Body
Stop making your body the target of a self-perpetuated smear campaign. A good self image makes you feel better and helps you achieve your goals. Here are some tips for giving your body confidence a boost.
Do you think your life would be so much better if you dropped one dress size, had slimmer hips or looked like Heidi Klum? Then your body image needs a boost.
"Left unchecked, a lack of body confidence can interfere with your quality of life, career and social time," says counselor Jenny Garth.
Sound familiar? Then stop beating yourself up. Looking good is all about feeling good. Here's how to get your body confidence back for keeps.
Watch your thinking
Poor body image is the result of:
•Extreme thinking: "I'll never be attractive to men because my thighs are too big."
•Unrealistic expectations: "I wish I could be as skinny as I was before I got married and had three children."
•Jumping to conclusions: "Everyone is staring at me thinking, 'No wonder she's so big — look at the dessert she's having.'"
•Exaggerating: "There's no point in buying new clothes. I look horrible in absolutely everything I wear."
To break these unkind attitudes, work on your own PR campaign. Here are some ideas:
Avoid self-criticism
Enough of that self-flagellation. "I ask women, 'Would you put down your daughter, best friend or mother this way?' Of course not — so it's obviously not OK to say these things to yourself," says Garth. In the long term, critical self-talk can destroy self-respect, so avoid it. Instead, aim to:
•Replace every negative thought with a positive one (e.g., instead of "I hate my hips," try "I have pretty eyes").
•Exercise to invest in a healthier, longer life, not just to change the way you look.
•Praise yourself for your ongoing efforts to reach your goal weight.
•Say "thank you" to compliments, instead of putting yourself down in response.
•Think beautiful: Walk, talk and relate as though you're a beautiful gazelle, and a beautiful gazelle you will be.
Stop obsessing
•Banish your scale to the garage and weigh in only at Weight Watchers meetings.
•Take down all but one mirror.
•Don't beat yourself up for skimping on a workout or indulging in one more cookie than you had budgeted POINTS® values for. These are the times when you learn what your weaknesses are. Just take note, and strengthen your resolve to watch out for the same situation next time.
Dress to feel great
Feeling down about how you look? Take extra care with your makeup and hair and put on an outfit that makes you feel drop-dead gorgeous. Dress to hide your figure faults and accentuate your best features by:
•Avoiding too much color contrast. "If you don't break the flow of the eye from the shoulder to the floor you'll get a longer, leaner, slimmer body line," says image consultant Jenny Hanson.
•Choosing fabrics like wool, crepe and polyester crepe, which drape around the body in a flattering way, "unlike stiff linens and cottons that stretch to your widest point and hang there making you look bigger," says Hanson.
•Wearing tailored trousers teamed with tailored or belted jackets that loosely hug the hips and finish just below the hip line. They'll define the waist and draw attention away from your lower body.
•Choosing A-line or tailored skirts that show off the curve of your leg. "These give a slimmer silhouette," Hanson explains.
Look at other women
Few resemble supermodels (and let's face it, supermodels only look that good with the help of cooks, personal trainers, makeup artists and air brushing). Most of your friends, co-workers and neighbors probably don't have a supermodel's figure, so why should you stress about being the "perfect 10"? Concentrate on improving your overall health, and your body confidence will soon soar.
-Stephanie Osfield, Weight Watchers
Do you think your life would be so much better if you dropped one dress size, had slimmer hips or looked like Heidi Klum? Then your body image needs a boost.
"Left unchecked, a lack of body confidence can interfere with your quality of life, career and social time," says counselor Jenny Garth.
Sound familiar? Then stop beating yourself up. Looking good is all about feeling good. Here's how to get your body confidence back for keeps.
Watch your thinking
Poor body image is the result of:
•Extreme thinking: "I'll never be attractive to men because my thighs are too big."
•Unrealistic expectations: "I wish I could be as skinny as I was before I got married and had three children."
•Jumping to conclusions: "Everyone is staring at me thinking, 'No wonder she's so big — look at the dessert she's having.'"
•Exaggerating: "There's no point in buying new clothes. I look horrible in absolutely everything I wear."
To break these unkind attitudes, work on your own PR campaign. Here are some ideas:
Avoid self-criticism
Enough of that self-flagellation. "I ask women, 'Would you put down your daughter, best friend or mother this way?' Of course not — so it's obviously not OK to say these things to yourself," says Garth. In the long term, critical self-talk can destroy self-respect, so avoid it. Instead, aim to:
•Replace every negative thought with a positive one (e.g., instead of "I hate my hips," try "I have pretty eyes").
•Exercise to invest in a healthier, longer life, not just to change the way you look.
•Praise yourself for your ongoing efforts to reach your goal weight.
•Say "thank you" to compliments, instead of putting yourself down in response.
•Think beautiful: Walk, talk and relate as though you're a beautiful gazelle, and a beautiful gazelle you will be.
Stop obsessing
•Banish your scale to the garage and weigh in only at Weight Watchers meetings.
•Take down all but one mirror.
•Don't beat yourself up for skimping on a workout or indulging in one more cookie than you had budgeted POINTS® values for. These are the times when you learn what your weaknesses are. Just take note, and strengthen your resolve to watch out for the same situation next time.
Dress to feel great
Feeling down about how you look? Take extra care with your makeup and hair and put on an outfit that makes you feel drop-dead gorgeous. Dress to hide your figure faults and accentuate your best features by:
•Avoiding too much color contrast. "If you don't break the flow of the eye from the shoulder to the floor you'll get a longer, leaner, slimmer body line," says image consultant Jenny Hanson.
•Choosing fabrics like wool, crepe and polyester crepe, which drape around the body in a flattering way, "unlike stiff linens and cottons that stretch to your widest point and hang there making you look bigger," says Hanson.
•Wearing tailored trousers teamed with tailored or belted jackets that loosely hug the hips and finish just below the hip line. They'll define the waist and draw attention away from your lower body.
•Choosing A-line or tailored skirts that show off the curve of your leg. "These give a slimmer silhouette," Hanson explains.
Look at other women
Few resemble supermodels (and let's face it, supermodels only look that good with the help of cooks, personal trainers, makeup artists and air brushing). Most of your friends, co-workers and neighbors probably don't have a supermodel's figure, so why should you stress about being the "perfect 10"? Concentrate on improving your overall health, and your body confidence will soon soar.
-Stephanie Osfield, Weight Watchers
Friday, February 5, 2010
A DAY OR TWO AWAY CAN CHANGE THE WAY WE SEE THINGS, THE WAY WE UNDERSTAND LIFE, & HELP GIVE US A NEW LOOK AT HOW TO HANDLE CHALLENGES WE HAVE TO FACE
This was the scenery I woke up to every morning while on vacation this week in San Jose del Cabo, Mexico. It was so picturesque and very peaceful to be looking out into the ocean as the sun was coming up. Although I missed morning mass during my trip away, this was the next best place to be to say morning prayers and be alone with God. You had to be there to understand, you could feel Him everywhere.
Although we were only gone for a short time, we thoroughly enjoyed our time together and have promised we will do small trips like this more often. It's good for the mind, and great for relationships.
DO YOU STICK WITH THE PROGRAM WHEN YOU GO ON VACATION OR DO YOU TREAT IT LIKE A TIME TO "PIG OUT"?
Well, I think it's great to let go and splurge when vacationing, but some of the things Steve and I did hopefully outweighed any treats we may have had.
First and foremost, we climbed stairs (4 flights to be exact) every time we left our villa and every time we returned. Only took the elevator when we brought our groceries back. Yes groceries, we went grocery shopping and bought all healthy foods and even some snacks back to the villa. We cooked most of our meals (mainly fish and shrimp for our protein)so we knew exactly what we were getting.
We walked along the shore every morning while fishing (anywhere from 2-4 hours). One day we walked so far (approximately five miles) we ran into a newly built harbor. We then walked into town, sat for awhile and decided to splurge on a taxi back to the hotel.
Finally, we swam in the pool daily. I did a kickboxing workout for one hour and even had some ladies come and ask if I would "work us out tomorrow", which never happened.
So, when I splurged, I didn't feel guilty about it. I used up all my flex points that I had stored for 4 weeks, together with my activity points as well.
Back to the strict program and storing up the flex points/activity points. The clothes are all fitting better so that is how I really judge my progress.
Until tomorrow------------
Coach
Seven Core Dreams that Help Me Stay Focused on My Essential Purpose
My own dream list is constantly being revised. My dream-book is filled with pages and pages of dreams - everything from countries I'd like to visit, books I'd like to write, and the qualities I'd like my soul-mate to have, to living by the beach, driving a sweet little convertible, cycling down Haleakala at sunrise, and virtues I'd like to develop in my own character. And while many of these are exciting to pursue, I have done the exercise enough times to know that the most important dreams in my dream-book are the ones that help me become the-best-version-of-myself.
So, even though I am constantly dreaming new dreams, I have learned to dream with my essential purpose at the center of my life. With that in mind, I have developed seven core dreams that help me stay focused on my essential purpose.
These are my dreams. I believe that the pursuit of these dreams will lead us to peace, happiness, success, satisfaction, service, wholeness, and holiness.
They are my dreams, but they are also my dreams for you.
The First Dream
I have a dream for you... that you have complete control over your mental and physical faculties and that you are slave neither to food, nor drink, nor any other substance. I dream that you will be free, that you will have freedom in the truest sense of the word-the strength of character to do what is right in each situation.
The Second Dream
I have a dream for you... that you are able to discern the people, activities, and possessions that are most important to you. And that you are able to give each of them their time and place according to their appropriate priority.
The Third Dream
I have a dream for you... that you have the courage, determination, firmness, and persistence to perform the tasks that you choose, decide, and resolve to perform. That you perform them with a commitment to excellence and attention to detail.
The Fourth Dream
I have a dream for you... that you discover a unique talent that leads you to dedicate the professional aspect of your life to some work you can be passionate about. I dream that you may enjoy the rare privilege of spending your days in meaningful work. That you serve your neighbor, your family, and your community in this occupation and that by it, you are able to provide for your temporal needs.
The Fifth Dream
I have a dream for you... that you grow in wealth in every sense of the word, that you are never in need, and that whatever your wealth is, you share it with all you can.
The Sixth Dream
I have a dream for you... that you find true love. Someone you can cherish. Someone who makes you want to be a better person. A soul-mate who can challenge you and love you. A companion who can walk with you, know you, share your joy, perceive your pain and heartache, and comfort you in your disappointments.
The Seventh Dream
I have a dream for you... that you discover a deep and abiding interior peace. The peace that comes from knowing that who you are, where you are, and what you do is essentially good and makes sense; that you are contributing to the happiness of others; and that you are progressing toward becoming the-best-version-of-yourself.
~ excerpt from The Rhythm of Life: Living Every Day with Passion & Purpose
So, even though I am constantly dreaming new dreams, I have learned to dream with my essential purpose at the center of my life. With that in mind, I have developed seven core dreams that help me stay focused on my essential purpose.
These are my dreams. I believe that the pursuit of these dreams will lead us to peace, happiness, success, satisfaction, service, wholeness, and holiness.
They are my dreams, but they are also my dreams for you.
The First Dream
I have a dream for you... that you have complete control over your mental and physical faculties and that you are slave neither to food, nor drink, nor any other substance. I dream that you will be free, that you will have freedom in the truest sense of the word-the strength of character to do what is right in each situation.
The Second Dream
I have a dream for you... that you are able to discern the people, activities, and possessions that are most important to you. And that you are able to give each of them their time and place according to their appropriate priority.
The Third Dream
I have a dream for you... that you have the courage, determination, firmness, and persistence to perform the tasks that you choose, decide, and resolve to perform. That you perform them with a commitment to excellence and attention to detail.
The Fourth Dream
I have a dream for you... that you discover a unique talent that leads you to dedicate the professional aspect of your life to some work you can be passionate about. I dream that you may enjoy the rare privilege of spending your days in meaningful work. That you serve your neighbor, your family, and your community in this occupation and that by it, you are able to provide for your temporal needs.
The Fifth Dream
I have a dream for you... that you grow in wealth in every sense of the word, that you are never in need, and that whatever your wealth is, you share it with all you can.
The Sixth Dream
I have a dream for you... that you find true love. Someone you can cherish. Someone who makes you want to be a better person. A soul-mate who can challenge you and love you. A companion who can walk with you, know you, share your joy, perceive your pain and heartache, and comfort you in your disappointments.
The Seventh Dream
I have a dream for you... that you discover a deep and abiding interior peace. The peace that comes from knowing that who you are, where you are, and what you do is essentially good and makes sense; that you are contributing to the happiness of others; and that you are progressing toward becoming the-best-version-of-yourself.
~ excerpt from The Rhythm of Life: Living Every Day with Passion & Purpose
Thursday, February 4, 2010
It Takes Time and Patience
Just as our spiritual maturity takes time, so too our physical growth. Our weight loss will not happen overnight (darn it) but with patience and persistence, it will come off. Our exercise regime will take time to build. This too takes a commitment and a daily reminder to get moving. Do something physical! Break a sweat! Get off the couch, on your feet and out of the house. Enjoy the beauty of what God has given to us. Enjoy the company of friends and family. Enjoy how good you feel after a great workout, whether it be tennis, a walk, a run, surfing, weight lifting, etc. Take care of your body as God wants us to do and we will be rewarded with the knowledge that we are developing positive habits of growth.
Stay with it. Don't get discouraged. Don't lose faith. If you slip or fall, get back up. Don't let these little roadblocks keep you from your goal. Have a GREAT day!
-CK
Stay with it. Don't get discouraged. Don't lose faith. If you slip or fall, get back up. Don't let these little roadblocks keep you from your goal. Have a GREAT day!
-CK
God's Plan Matures Us Slowly
So get rid of your old self, which made you live as you used to”the old self that was being destroyed by its deceitful desires. Your hearts and minds must be made completely new, and you must put on the new self, which is created in God's likeness and reveals itself in the true life that is upright and holy. (Ephesians 4:22-24 TEV)
Although God could instantly transform us, he has chosen to develop us slowly. Jesus was deliberate in developing his disciples, just as God allowed the Israelites to take over the Promised Land "little by little," so they wouldn't be overwhelmed. (Deuteronomy 7:22) He prefers to work in incremental steps in our lives.
Why does it take so long to change and grow up? There are several reasons -
• We are slow learners. We often have to relearn a lesson forty or fifty times to really get it. The problems keep recurring, and we think, "Not again! I've already learned that!" but God knows better. The history of Israel illustrates how quickly we forget the lessons God teaches us and how soon we revert to our old patterns of behavior. We need repeated exposure.
• We have a lot to unlearn. Many people go to a counselor with a personal or relational problem that took years to develop and say, "I need you to fix me. I've got an hour." They expect a quick solution to a long-standing, deep-rooted difficulty. Since most of our problems”and all of our bad habits”didn't develop overnight, it's unrealistic to expect them go away immediately. There is no pill, prayer, or principle that will instantly undo the damage of many years. It requires the hard work of removal and replacement. The Bible calls it "taking off the old self" and "putting on the new self." (Romans 13:12; Ephesians 4:22-25; Col. 3:7-10, 14) While you were given a brand new nature at the moment of conversion, you still have old habits, patterns, and practices that need to be removed and replaced.
• Growth is often painful and scary. There is no growth without change; there is no change without fear or loss; and there is no loss without pain. Every change involves a loss of some kind: You must let go of old ways in order to experience the new. We fear these losses, even if our old ways were self-defeating, because, like a worn out pair of shoes, they were at least comfortable and familiar.
Â
• Good habits take time to develop. Remember that your character is the sum total of your habits. You can't claim to be kind unless you are habitually kind” you show kindness without even thinking about it. You can't claim to have integrity unless it is your habit to always be honest. A husband who is faithful to his wife most of the time is not faithful at all! Your habits define your character.
There is only one way to develop the habits of Christlike character: You must practice them”and that takes time! There are no instant habits. Paul urged Timothy, "Practice these things. Devote your life to them so that everyone can see your progress." (1 Timothy 4:15 GW)
-Rick Warren
Although God could instantly transform us, he has chosen to develop us slowly. Jesus was deliberate in developing his disciples, just as God allowed the Israelites to take over the Promised Land "little by little," so they wouldn't be overwhelmed. (Deuteronomy 7:22) He prefers to work in incremental steps in our lives.
Why does it take so long to change and grow up? There are several reasons -
• We are slow learners. We often have to relearn a lesson forty or fifty times to really get it. The problems keep recurring, and we think, "Not again! I've already learned that!" but God knows better. The history of Israel illustrates how quickly we forget the lessons God teaches us and how soon we revert to our old patterns of behavior. We need repeated exposure.
• We have a lot to unlearn. Many people go to a counselor with a personal or relational problem that took years to develop and say, "I need you to fix me. I've got an hour." They expect a quick solution to a long-standing, deep-rooted difficulty. Since most of our problems”and all of our bad habits”didn't develop overnight, it's unrealistic to expect them go away immediately. There is no pill, prayer, or principle that will instantly undo the damage of many years. It requires the hard work of removal and replacement. The Bible calls it "taking off the old self" and "putting on the new self." (Romans 13:12; Ephesians 4:22-25; Col. 3:7-10, 14) While you were given a brand new nature at the moment of conversion, you still have old habits, patterns, and practices that need to be removed and replaced.
• Growth is often painful and scary. There is no growth without change; there is no change without fear or loss; and there is no loss without pain. Every change involves a loss of some kind: You must let go of old ways in order to experience the new. We fear these losses, even if our old ways were self-defeating, because, like a worn out pair of shoes, they were at least comfortable and familiar.
Â
• Good habits take time to develop. Remember that your character is the sum total of your habits. You can't claim to be kind unless you are habitually kind” you show kindness without even thinking about it. You can't claim to have integrity unless it is your habit to always be honest. A husband who is faithful to his wife most of the time is not faithful at all! Your habits define your character.
There is only one way to develop the habits of Christlike character: You must practice them”and that takes time! There are no instant habits. Paul urged Timothy, "Practice these things. Devote your life to them so that everyone can see your progress." (1 Timothy 4:15 GW)
-Rick Warren
Wednesday, February 3, 2010
How Your Home May Help You Lose Weight
"Home, Sweet Home," takes on new meaning when considered in the context of a study of at-home weight loss just published in the Annals of Behavioral Medicine. The research found that your home and what's in it can influence your ability (or inability) to lose weight and keep it off.
The details: Researchers under the direction of Suzanne Phelan, Ph.D., assistant professor of kinesiology at California Polytechnic State University in San Luis Obispo, set out to determine the factors that distinguish those who've lost weight and kept it off from people who can't seem to lose weight. To examine at-home weight loss, they compared 167 people who had lost at least 10 percent of their body weight and kept it off for at least five years with two groups of overweight men and women who had a history of dieting with no success.
Do you know many hours your kids watch TV daily, and how it's affecting their health?
What they found, among other variables, was that the weight-loss maintainers tended to have more low-fat foods, including more fruit and veggies, in their homes than the yo-yo dieters, and fewer high-fat foods, such as high-fat snacks and spreads. Weight-loss maintainers also had fewer TVs in the home and more home exercise equipment. In other words, the homes of the weight-loss maintainers were better equipped to inspire and support weight loss and maintenance than those of the yo-yo dieters.
What it means: Losing weight is hard work, and what's going on at home can help or hinder weight loss. Those trying to lose more than a few and keep 'em off need all the help they can get—including a pro-weight-loss home environment. "We know that long-term maintenance of weight loss requires continued vigilance, monitoring of intake and exercising," says Phelan. "What our study suggests is that by slightly altering your home environment, you may be able to make it a little bit easier to practice these weight-control behaviors."
Here's how to help your home help you to lose weight and keep it off:
Rearrange, and perhaps restock, your cabinets. "What do you see when you first open your fridge?" asks Phelan. "If you want to lose weight and keep it off, your answer should be healthful, low-cal foods." Make the healthiest food the most visible, and keep high-calorie junk food out of the house, or at least hidden.
A little housework can boost your heart rate and burn calories.
Survey your rooms for exercise cues. The weight-loss maintainers in the study tended to have more pieces of exercise equipment in the home than the yo-yo dieters, and they burned significantly more calories per week doing physical activity (2,877, on average, versus 882). Part of the reason may be that having the exercise equipment around cues you to be more active. Of course, you don't want to run out and buy a treadmill you're not going to use. But making sure the equipment you do have, whether sneakers or a stair-climber, crosses your line of sight every day may help motivate you.
Evict one of your TVs. The weight-loss maintainers tended to have one fewer television sets in the home compared to the yo-yo dieters—a total of two versus three. Far fewer of the first group had TVs in their bedrooms, and they watched an average of six fewer hours of television per week, perhaps as a direct result. Time spent in front of the TV is time spent sedentary, plus you're bombarded with advertising cues for consuming high-fat foods (The researchers also point out that television-viewing is implicated as a cause, and treatment target, for obesity in children.)
One way to minimize your own TV time (and perhaps your weight) is to reduce the cues you get to watch it by sticking with just one or two TVs. And "Just make sure none are in your bedroom! exclaims Phelan. "Get rid of your TV there, and you'll catch up on sleep"—and, perhaps, feel energized enough to hop on that treadmill.
Megan Othersen Gorman, Rodale.com
The details: Researchers under the direction of Suzanne Phelan, Ph.D., assistant professor of kinesiology at California Polytechnic State University in San Luis Obispo, set out to determine the factors that distinguish those who've lost weight and kept it off from people who can't seem to lose weight. To examine at-home weight loss, they compared 167 people who had lost at least 10 percent of their body weight and kept it off for at least five years with two groups of overweight men and women who had a history of dieting with no success.
Do you know many hours your kids watch TV daily, and how it's affecting their health?
What they found, among other variables, was that the weight-loss maintainers tended to have more low-fat foods, including more fruit and veggies, in their homes than the yo-yo dieters, and fewer high-fat foods, such as high-fat snacks and spreads. Weight-loss maintainers also had fewer TVs in the home and more home exercise equipment. In other words, the homes of the weight-loss maintainers were better equipped to inspire and support weight loss and maintenance than those of the yo-yo dieters.
What it means: Losing weight is hard work, and what's going on at home can help or hinder weight loss. Those trying to lose more than a few and keep 'em off need all the help they can get—including a pro-weight-loss home environment. "We know that long-term maintenance of weight loss requires continued vigilance, monitoring of intake and exercising," says Phelan. "What our study suggests is that by slightly altering your home environment, you may be able to make it a little bit easier to practice these weight-control behaviors."
Here's how to help your home help you to lose weight and keep it off:
Rearrange, and perhaps restock, your cabinets. "What do you see when you first open your fridge?" asks Phelan. "If you want to lose weight and keep it off, your answer should be healthful, low-cal foods." Make the healthiest food the most visible, and keep high-calorie junk food out of the house, or at least hidden.
A little housework can boost your heart rate and burn calories.
Survey your rooms for exercise cues. The weight-loss maintainers in the study tended to have more pieces of exercise equipment in the home than the yo-yo dieters, and they burned significantly more calories per week doing physical activity (2,877, on average, versus 882). Part of the reason may be that having the exercise equipment around cues you to be more active. Of course, you don't want to run out and buy a treadmill you're not going to use. But making sure the equipment you do have, whether sneakers or a stair-climber, crosses your line of sight every day may help motivate you.
Evict one of your TVs. The weight-loss maintainers tended to have one fewer television sets in the home compared to the yo-yo dieters—a total of two versus three. Far fewer of the first group had TVs in their bedrooms, and they watched an average of six fewer hours of television per week, perhaps as a direct result. Time spent in front of the TV is time spent sedentary, plus you're bombarded with advertising cues for consuming high-fat foods (The researchers also point out that television-viewing is implicated as a cause, and treatment target, for obesity in children.)
One way to minimize your own TV time (and perhaps your weight) is to reduce the cues you get to watch it by sticking with just one or two TVs. And "Just make sure none are in your bedroom! exclaims Phelan. "Get rid of your TV there, and you'll catch up on sleep"—and, perhaps, feel energized enough to hop on that treadmill.
Megan Othersen Gorman, Rodale.com
Tuesday, February 2, 2010
Get the REAL Answers
Nutrition and health are hot topics these days. But not everything you read is true. You’ve heard the myths—now here are the facts.
Can unused muscle turn to fat?
No. Muscle and fat are entirely different substances. But it often happens that a muscular person stops working out and eats more. His muscles then shrink in size while his fat cells plump up. At first, this may not register on the scale because fat gains are offset by muscle losses, but eventually the weight will begin to creep up and flab forms. To ensure that this doesn’t happen to you, eat moderately, maintain a healthy balance of muscle and fat—and keep your gym membership.
Will yo-yo dieting ruin your metabolism?
It doesn’t matter how often you put on and take off extra pounds—your metabolism will forgive you. But when you regain weight, you often gain back proportionally more fat than muscle. This may eventually take a toll on your metabolism, because, pound for pound, muscle burns more calories than fat.
To maintain muscle mass, I recommend consuming 50 percent of your body weight in grams of lean protein (e.g., 75 grams for a 150-pound person) and strength-training two to three times per week. Resistance bands and free weights—or even soup cans or milk jugs—will do the trick.
Are baby carrots really babies?
The truth is, typical store-bought baby carrots are simply carved out of regular carrots. Not only that, but as a result they contain less beta carotene than their full-size counterparts. This doesn’t make them unhealthy. It’s also not true, as rumor holds, that the white blush that forms on the skin of baby carrots is a result of chlorine processing.
Chlorine is added to vegetable washes to kill bacteria. But the concentration is extremely low, and that white coating (ugly, but completely safe) comes from moisture loss during storage.
Is coffee dehydrating?
Like many nutritionists, I was taught not to include coffee and other caffeinated beverages in my daily quota for water. But according to Lawrence Armstrong, a professor of exercise physiology at the University of Connecticut, our textbooks need updating.
In a comprehensive review article, Armstrong found that coffee is statistically no more dehydrating than water. In fact, he found that people who drink coffee regularly (one to four cups per day) are actually more tolerant of caffeine’s mild diuretic effect than those who do so less frequently.
Is honey better for you than sugar?
Just about all natural sweeteners are equally hard on your teeth, waistline, and blood-sugar control. One place honey does outshine other sweeteners is in the medicine cabinet: It is a natural antimicrobial agent, and numerous studies show that it helps wounds heal faster.
Can exercise make you gain weight?
The negative buzz on exercise was partly inspired by Dr. Timothy Church’s 2009 study of postmenopausal women, which found that women who exercised the most lost far less weight than had been predicted at the outset of the trial.
The researchers concluded that this was probably due to the stimulating effect exercise has on appetite, i.e., the more calories you burn, the more you want to eat. Diet will always be your first line of defense when shedding pounds. But if you carefully monitor your food intake, exercise can help your weight-loss efforts. It burns calories, it naturally tones your body, and it can often put you in a positive dieting mind-set that reinforces smart food choices throughout the day.
-Joy Bauer, Parade
Can unused muscle turn to fat?
No. Muscle and fat are entirely different substances. But it often happens that a muscular person stops working out and eats more. His muscles then shrink in size while his fat cells plump up. At first, this may not register on the scale because fat gains are offset by muscle losses, but eventually the weight will begin to creep up and flab forms. To ensure that this doesn’t happen to you, eat moderately, maintain a healthy balance of muscle and fat—and keep your gym membership.
Will yo-yo dieting ruin your metabolism?
It doesn’t matter how often you put on and take off extra pounds—your metabolism will forgive you. But when you regain weight, you often gain back proportionally more fat than muscle. This may eventually take a toll on your metabolism, because, pound for pound, muscle burns more calories than fat.
To maintain muscle mass, I recommend consuming 50 percent of your body weight in grams of lean protein (e.g., 75 grams for a 150-pound person) and strength-training two to three times per week. Resistance bands and free weights—or even soup cans or milk jugs—will do the trick.
Are baby carrots really babies?
The truth is, typical store-bought baby carrots are simply carved out of regular carrots. Not only that, but as a result they contain less beta carotene than their full-size counterparts. This doesn’t make them unhealthy. It’s also not true, as rumor holds, that the white blush that forms on the skin of baby carrots is a result of chlorine processing.
Chlorine is added to vegetable washes to kill bacteria. But the concentration is extremely low, and that white coating (ugly, but completely safe) comes from moisture loss during storage.
Is coffee dehydrating?
Like many nutritionists, I was taught not to include coffee and other caffeinated beverages in my daily quota for water. But according to Lawrence Armstrong, a professor of exercise physiology at the University of Connecticut, our textbooks need updating.
In a comprehensive review article, Armstrong found that coffee is statistically no more dehydrating than water. In fact, he found that people who drink coffee regularly (one to four cups per day) are actually more tolerant of caffeine’s mild diuretic effect than those who do so less frequently.
Is honey better for you than sugar?
Just about all natural sweeteners are equally hard on your teeth, waistline, and blood-sugar control. One place honey does outshine other sweeteners is in the medicine cabinet: It is a natural antimicrobial agent, and numerous studies show that it helps wounds heal faster.
Can exercise make you gain weight?
The negative buzz on exercise was partly inspired by Dr. Timothy Church’s 2009 study of postmenopausal women, which found that women who exercised the most lost far less weight than had been predicted at the outset of the trial.
The researchers concluded that this was probably due to the stimulating effect exercise has on appetite, i.e., the more calories you burn, the more you want to eat. Diet will always be your first line of defense when shedding pounds. But if you carefully monitor your food intake, exercise can help your weight-loss efforts. It burns calories, it naturally tones your body, and it can often put you in a positive dieting mind-set that reinforces smart food choices throughout the day.
-Joy Bauer, Parade
No Shortcuts to Christian Maturity
And I am certain that God, who began the good work within you, will continue his work until it is finally finished on the day when Christ Jesus returns. (Philippians 1:6 NLT)
It takes years for us to grow to adulthood, and it takes a full season for fruit to mature and ripen. The same is true for the fruit of the Spirit. The development of Christlike character cannot be rushed. Spiritual growth, like physical growth, takes time.
When you try to ripen fruit quickly, it loses its flavor. In America, tomatoes are usually picked unripened so they won't bruise during shipping to the stores. Then, before they are sold, these green tomatoes are sprayed with CO2 gas to turn them red instantly. Gassed tomatoes are edible, but they are no match to the flavor of a vine-ripened tomato that is allowed to mature slowly.
While we worry about how fast we grow, God is concerned about how strong we grow. God views our lives from and for eternity, so he is never in a hurry.
Billy Graham associate Lane Adams once compared the process of spiritual growth to the strategy the Allies used in World War II to liberate islands in the South Pacific. First they would "soften up" an island, weakening the resistance by shelling the enemy strongholds with bombs from offshore ships.
Next, a small group of Marines would invade the island and establish a "beachhead", a tiny fragment of the island that they could control. Once the beachhead was secured, they would begin the long process of liberating the rest of the island, one bit of territory at a time. Eventually the entire island would be brought under control, but not without some costly battles.
Adams drew this parallel: Before Christ invades our lives at conversion, he sometimes has to "soften us up" by allowing problems we can't handle. While some open their lives to Christ the first time he knocks on the door, most of us are resistant and defensive. Our pre-conversion experience is Jesus saying, "Behold I stand at the door and bomb!"
The moment you open yourself to Christ, God gets a "beachhead" in your life. You may think you have surrendered all your life to him, but the truth is, there is a lot to your life that you aren't even aware of. You can only give God as much of you as you understand at that moment. That's okay.
Once Christ is given a beachhead, he begins the campaign to take over more and more territory until all of your life is completely his. There will be struggles and battles, but the outcome will never be in doubt. God has promised that "he who began a good work in you will carry it on to completion."Â (Philippians 1:6, NIV)
-Rick Warren
It takes years for us to grow to adulthood, and it takes a full season for fruit to mature and ripen. The same is true for the fruit of the Spirit. The development of Christlike character cannot be rushed. Spiritual growth, like physical growth, takes time.
When you try to ripen fruit quickly, it loses its flavor. In America, tomatoes are usually picked unripened so they won't bruise during shipping to the stores. Then, before they are sold, these green tomatoes are sprayed with CO2 gas to turn them red instantly. Gassed tomatoes are edible, but they are no match to the flavor of a vine-ripened tomato that is allowed to mature slowly.
While we worry about how fast we grow, God is concerned about how strong we grow. God views our lives from and for eternity, so he is never in a hurry.
Billy Graham associate Lane Adams once compared the process of spiritual growth to the strategy the Allies used in World War II to liberate islands in the South Pacific. First they would "soften up" an island, weakening the resistance by shelling the enemy strongholds with bombs from offshore ships.
Next, a small group of Marines would invade the island and establish a "beachhead", a tiny fragment of the island that they could control. Once the beachhead was secured, they would begin the long process of liberating the rest of the island, one bit of territory at a time. Eventually the entire island would be brought under control, but not without some costly battles.
Adams drew this parallel: Before Christ invades our lives at conversion, he sometimes has to "soften us up" by allowing problems we can't handle. While some open their lives to Christ the first time he knocks on the door, most of us are resistant and defensive. Our pre-conversion experience is Jesus saying, "Behold I stand at the door and bomb!"
The moment you open yourself to Christ, God gets a "beachhead" in your life. You may think you have surrendered all your life to him, but the truth is, there is a lot to your life that you aren't even aware of. You can only give God as much of you as you understand at that moment. That's okay.
Once Christ is given a beachhead, he begins the campaign to take over more and more territory until all of your life is completely his. There will be struggles and battles, but the outcome will never be in doubt. God has promised that "he who began a good work in you will carry it on to completion."Â (Philippians 1:6, NIV)
-Rick Warren
Matriarch
By definition, a matriarch is a strong senior female who’s head of the family; a woman who one turns to for advice; or a woman who’s a leader and holds a position of power. My point of reflection today revolves around the matriarchs of the world. Who’s the one female in your life who you would consider a matriarch? Which female, past or present, provided you with the direction, belief and strength you needed to find your way and make your mark? Today, I simply want to tip my hat to all the matriarchs in this world who make a difference daily.
Wishing You Great Health,
Dr. John H. Sklare
Wishing You Great Health,
Dr. John H. Sklare
Subscribe to:
Posts (Atom)