Showing posts with label #healthyliving. Show all posts
Showing posts with label #healthyliving. Show all posts

Wednesday, July 20, 2016

Two Tips for Beginning Weight Loss

Ready to begin a weight loss journey?

You don't need a new diet.
You don't need a new exercise.
You don't even need a support group, though they do help a lot.

Two things are imperative.

1. Clean out your kitchen of trigger foods and restock with healthy options.

Add fruits, veggies, low fat dairy, and lean protein.

Clean out trigger foods. This was mine. Twenty-three years ago, I would pick up a dozen cream-filled donuts and eat them all by myself.

I lost 100 pounds and have kept it off for twenty years. I haven't bought a donut in probably sixteen years.

2. Clean out your mind of defeatist self-talk and fill it with God's presence.
Led by God
Rid yourself of negative thinking and talking.
Learn a new habit.
Form a new pattern.
Understand you're a child of God.
I used to say I'm fat and will never lose weight. With talk like that, I didn't.
Then, don't just clean out the bad stuff, but fill your mind and heart with good stuff. The more we struggle, the more we should read God's Word, pray, and meditate to listen to God's guidance.

That's my two tips for beginning weight loss. What's yours?

Wednesday, May 11, 2016

What's Your Favorite Healthy Recipe?

Foodies search for new recipes like an archeologist digs for history. All my adult years, I suffered from food addiction, gaining and losing weight with each season, until I reached two hundred fifty pounds and cried out to God in desperation.

The Lord healed me emotionally. My weight went down, and I learned to maintain the hundred pound loss. How? A total change of mindset.

For a food addict to maintain a loss, we must
1. change the way we look at food
2. change the way we look at ourselves
3. change the way we look at God.

During the last twenty healthy-eating years, I learned to make many new recipes that add spice to my eating.

If you're a food addict or a compulsive overeater, I wrote two books that might help.

1. a women's fiction: Worth Her Weight
2. a devotion book: Divine Dining: 365 Devotions to Guide You to Healthier Weight and Abundant Wellness.

The recipe below might’ve been one enjoyed by the heroine of Worth Her Weight my inspirational women’s fiction. Lacey faces a food addiction that only God can heal. A good friend brings her a casserole, a salad, and a dessert, hoping it’s something Lacey might eat and stay healthy with during a traumatic time in her life. The reader will find those recipes at the end of the book.

Black-Eyed Pea Casserole

Black-Eyed Pea Mixture:


1 lb. 93% lean ground beef

Onion to taste

Green pepper to taste

2 16 oz. cans black-eyed peas, drained

1 10 oz. can Rotel tomatoes

1 t. salt

1 t. sugar

½ t. pepper

¼ t. garlic powder


Brown ground beef in skillet.


Stir in onion & green pepper, cook until tender

Add remaining ingredients.

Bring to a boil then reduce heat & simmer for 20 minutes





3 / 4 c corn meal

2 heaping T. flour

1 / 2 t. salt

1t. sugar

1 t. baking powder

1/8 t soda

Mix dry ingredients

Add 1 T. canola oil


Put 1 egg in 1 cup measuring cup & then fill the rest of the way with buttermilk


Fold milk/egg mixture into dry ingredients.

Use oil spray for pan before adding mixture.

Cook at 350 degrees for 20-25 minutes

Slice into 8 pieces.


Pour one-sixth of black-eyed pea mixture over 1 piece of cornbread.


This gives you 6 servings of black-eyed pea casserole.


 For further help, watch for the soon release of Divine Dining Weight Controllers Workbook. Not only will this book give fourteen classes with questions to answer, memory work to do, and a suggested eating plan, but it gives extra recipes at the end for the bored food addict.


Now it's your turn. What's your favorite healthy recipe? Leave it in the comments section below.

Saturday, March 21, 2015


My thoughts trouble me and cause all manner of difficulty. My overeating, my self-condemnation, my sharp tongue all stem from my mind, and what I think about.  Romans 12: 2 urges us to be "transformed by the renewing of our mind."  As Christians, it behooves us to renew our minds and seek the mind of Christ.

Is that possible?

For who hath known the mind of the Lord, that he may instruct him? But we have the mind of Christ.
                                                                            1 Corinthians 2:16

Salvation takes away our sin and provides us eternal life.

What then must we do to have the mind of Christ?

    1.     Meditate on God.

I will remember the works of the Lord; surely I will remember thy wonders of old.
I will meditate also on all thy work, and talk of thy doings.     Psalm 77: 11-12 

Meditation is simply soaking in God, dwelling on what He's already done for us, listening to His voice, and obeying His Word..

  2. Give up our critical nature nd words. Be an encourager.

****If it’s not good or uplifting, don’t say it and don’t think it.
          Divine Dining, my devotion book and Worth Her Weight, my new women's fiction seek to
         encourage the readers.

               3. Keep an attitude of gratitude.

In everything, give thanks.
A simple thank you can solve a lot of misunderstandings and hurt feelings.

4.  Remind yourself daily how much God loves you.
Romans 5:8 but God shows his love for us in that while we were still sinners, Christ died for us.

When we look down ourselves, we negate God’s love.

What I am and what I struggle with are not the same thing.
                                         Me, Myself, & Lies by Jennifer Rothschild
We need to separate those two things. I battle compulsive overeating. I also tend to use negative self talk about myself, calling myself a failure. But that’s not who I am. I’m a beloved child of God who seeks to follow His will and touch other lives with His love flowing through me.
    5.  Be positive.
I'm not talking about just positive-thinking, but positive because I trust Him to make it right.
                  Think of the problems you're facing today. How many of them would wither in the
                      light of God's love if we sought to renew our mind, to possess the mind of Christ?

                        I feel the need to fall on my face and seek the "mind of Christ."

                        How about you?


Saturday, August 9, 2014

5 Tips to Save Yourself Dips in Blood Sugar

     Sugar and insulin jockey for top place in our bloodstreams. Too much sugar can throw a person into a destructive disease known as diabetes. When the blood sugar becomes too high, a person can feel weak, faint, sick, go into coma, or even die.

A condition known as hypoglycemia is less known but is on the opposite end of the spectrum. When blood sugar levels drop, the same symptoms apply. This can happen when we go too long without eating, exercise too much, or can even happen to diabetics that take too much medication. Blood or glucose levels must be kept in balance for good health.

According to the healthline website, here are some of the symptoms for low glucose levels:

1.     blurry vision

2.     rapid heart beat

3.     sudden mood changes

4.     unexplained fatigue

5.     headache

6.     sudden nervousness

7.     pale skin

8.     hunger

9.     shaking

10.   inability to concentrate



Compulsive overeaters often deal with imbalanced glucose levels because of how much or what we eat. If I eat a bag of Reeses candy, I overload my system with sugar. God made our bodies perfect and provided for even this eventuality. Our pancreas produces insulin to clear out the sugar and bring balance again.

Here’s the Wikipedia link about this process if you care to read it:


When we continually abuse our bodies with eating too much sugar or simple carbs, we produce too much insulin that causes drops in sugar. When we feel the above symptoms, our tendency is to eat again (usually the wrong thing), so that our system rides a roller coaster of ups and downs. See my sketch below.
Poptart at 7AM, donut at 10AM, candy bar at 3 pm makes a roller coaster ride for our blood sugar levels and bad health for us


When we ask God’s help in dealing with our unhealthy eating, He provides wisdom. I just came back from vacation, a challenge for anyone who struggles with food. Here’s five tips that helped:


1.     Start your day right.

Go for a more complex carbs, that is fresh cherries instead of cherry poptart, or a banana instead of a banana-nut muffin. Pair that with a protein such as peanut butter or cheese.

2.     Put on your boy scout uniform.

Prepare for surprises. Never leave on a hike or a sight-seeing trip without something to eat in your pocket or purse.



a.     light cheese sticks

b.     low fat protein bar

c.     Piece of bread or low fat cracker smeared with peanut butter

3.     Don’t go too far.

Sometimes, with hiking mountains, or hunting for sea shells along a long stretch of beach, we exercise more than we’re used to doing. Our body uses our carb store much more quickly.

Stop for frequent rest breaks even if you feel gung-ho.

Take a water bottle everywhere you go.

Remember that tucked away snack at the slightest touch of fatigue.

4.     Walk, baby, walk

Don’t let the need to not exercise too much keep you from exercising at all. Walking naturally lowers blood sugar, so if you indulge in a special treat with your dinner, a walk afterward can keep your levels even.

5.     Balance you food, balance your blood sugar

Aim for a veggie with every lunch and dinner.

Add a glass of milk or a slice of cheese to meals.

Go for a leaner steak, a salmon filet, a sandwich piled with turkey.


Don't neglect healthy eating though you add those special treats along the way.


These tips will help you maintain level glucose. Look back at that list of symptoms. Would you not enjoy a vacation better or life in general if you didn't suffer from those things?


Do you have other tips to control your blood sugar levels?

Saturday, June 28, 2014

How Can You Lose Weight on Vacation?

Summer time brings vacations. Often, this comes right in the middle of our weight loss plan. We eat healthy, lose ten pounds or thirty, and then comes vacation.

Though excited, we worry that all those pounds will return. At best, keeping up our weight loss is impossible. Why, we can't even expect to maintain, can we?

Yes, you can.

Without giving up all the fun.

And, have the vacation of your life.

Here's 10 suggestions:

1. Where's the action?
     Going to the beach? Plan on swimming, snorkeling, or running along the beach. Running in that sand gives resistance and burns lots more calories. Swimming will use up twice the amount of calories walking on land will do. How about organizing a sand volleyball game or joining in with someone else?

     Like mountains? Bike. Hike. Plan a new route each day, some shorter, some longer. Buy that pretty suncatcher as your reward for finishing the longest trail. Join the kids in horsebackriding. Don't just watch them. And, when they beg to do the super water slide, say, "sure," then join in.

     Is cities your thing? In Boston, do the walking historical tour. Trudge over the areas where our forefathers fought. In New York City, hike from the Empire State Building to Central Park. In San Francisco, hike from Chinatown to Fisherman's Wharf. Walk the full length of the riverwalk in downtown San Antonio and then hop on over to the Hemisphere Tower.

2. Visualize.
     Our minds play tricks. Once fat, always fat. When we see ourselves as fat, what difference does it make to eat and gain a little more? Why take our loss so seriously?

     If you've lost five pounds, lift a 5 lb. sack of sugar. If you've lost twenty pounds, pick up a 20 lb sack of dog food. If you've lost a hundred pounds, balance a small woman or larger child on your back, and see how far you can walk. See how hard it is to climb stairs. This can keep a picture in your mind of how important it is even when you're not thinking lose weight.

3. What's your goal?
     If your goal is to stay the same, make it a real goal with an exact number and exact date. Never leave thinking I'm going to eat whatever I want. If you do, you might return several pounds heavier, get discouraged, and give up.
     A goal motivates. Our mind keeps working even when we're not consciously dieting. 
     Goals should be specific (weigh 1 lb less three days after returning home), be written, (Yes, it's important), and be forgiveable (In case you miss it by a bit).

4. Keep a Log.
     Journal. Play like you're a travel writer and will need to remember the details. Plan on sharing experiences with someone when you get home. What did you feel while standing looking out over the vast ocean? What was your favorite restaurant? What was their specialty? How did you make it lighter?

5. Take your first-aid kit.
     Pack lots of fruit, veggies, cheese sticks, and if you have a cooler, take some yogurt or cool your watermelon.

6. Stay hydrated.
     No matter where you go, drink lots of water. Sometimes, a bottle of water knocks the munchies better than anything. Sip instead of bite.

7. Set ground rules.
     Tell your family or friend that's going with you that you expect for you all to get lots of exercise.

8. Watch the salads.
     Our solution to eating healthy is usually get salad. Have you ever looked at how big lots of salad-eaters are? Let me tell you, it's not the lettuce. It's the dressing, the croutons, the nuts, the pasta. Sometimes, a small hamburger is really your best choice. Think about it.

9. Don't be a loner.
     Put your focus on the people you vacation with. Use the time to have a real heart-to-heart talk with you mate. Find out what's troubling your child. Listen to your friend. Fellowship, not food, should be the priority for eating.

10. When is it time for a treat?
     Food addicts have favorite dishes and places to eat wherever we go. What's yours? the best ribs in the west, all the catfish you can eat, their famous blackberry cobbler, peanut butter fudge? Decide when you will have that. Don't skimp. Don't deny yourself. But, have it only once. Make it a real treat.  

Any other tips? Leave a comment and let me know. Or, let me know if you've tried any of mine.      

Saturday, May 31, 2014

Really? On Vacation?

Why do we suspend healthy living for vacations?

To make them special?

To disrupt or change normal life?

To taste dishes from other places?

I submit the real reason is that our why isn't big enough, strong enough, or important enough to us.

What is your why?

     Know ye not that ye are the temple of God, and that the Spirit of God dwelleth in you?
     If any man defile the temple of God, him shall God destroy; for the temple of God is holy, which temple ye are.
                                1 Cor. 3:16, 17

Enjoy different flowers on your trip

Why do you want to live healthy, lose weight, exercise?

The need to lose weight isn't a laughing matter though many treat it as such. Bible-based churches attract with food more often than prayer. I'm not suggesting that having a pot luck or dinner at church is wrong, but I'm saying that shouldn't be our emphasis. Any compulsion, whether it's to overeat or stick a needle in a vein, defiles the body (God's temple).

When was the last time the church offered a class on gossip or a study on how to gamble? Yet, we trot out our richest cakes and most luscious pies. We offer donuts to an overweight evangelist when he or she is trying to please God with healthy eating.

This may be where I lose a lot of you. Please if you fall on the other side of this controversy, let me know. I want to hear from you.

I can only tell my own experience. Losing weight is a problem requiring physical, mental, and spiritual changes
Look for strange sights to get your mind off food

A diet focuses on the physical, what we eat, how much we exercise, what foods we avoid.

Visualizing, goal-setting, and support groups take care of our need for mental growth.

How do we fix the spiritual element?

We don't.

Only God can fix us spiritually.

Our job is to keep the lines of communication open.

Back to my original question. If the Lord is guiding us into healthier choices to keep His temple clean and useful for His purposes, why should that effort be suspended for vacation.

1. Find other ways to make trips special. Tours, friends, intimacy with loved ones, or even a one time treat of food.

2. Normal life is already suspended. Nothing you're doing on a trip is the same. Using this premise could mean we should also stop being a Christian because that's our normal life.

3. By all means, try out different dishes from other states or countries. An occasional few bites of baklava will not end our weight loss. It's the constant overeating compulsion that throws us off track.

4. Pray more than usual for guidance. Spend quiet time in the mountains or on the beach drawing nigh unto Your Creator.

5. Add extra exercise to your "out of the ordinary" routine.

6. Remember, God loves you. You are special. Take care of you.

Meet new friends. Use your mouth for talking.

Because God reigns. He controls you. You are His.

If that's your why,  then overeating on vacation sounds ridiculous.