Take Back Your Temple

Helping Yourself to Weight Loss Success

2008-01-15T10:09:00.000-05:00

Several months ago, a nice lady emailed me about her difficulty in losing weight. She mentioned that she had issues in turning to sweets whenever she was stressed. In her message to me, she was beating herself up for her perceived lack of discipline. She wrote, "Kim, right now I have some cookies in my cabinet and I'm tempted to go and eat them. Why doesn't God give me the discipline to resist them?"

After assuring her that I too would struggle under similar circumstances, I shared with her a principle I live by, which comes from the martial arts: The best way to win a fight is to avoid getting into one in the first place. In her case, the best way to resist the cookies was to avoid bringing the cookies into the house in the first place.

Are you creating daily "fights" with yourself by surrounding yourself with food temptations? If so, you are making weight loss needlessly hard!

In setting yourself up for weight loss success, you must create a healthy "safety zone" around yourself. The fact is, people do what people see. If you don't have healthy foods in your home, healthy snacks at the office for emergencies, or prepare before you visit restaurants, then you are pretty much at the mercy of whatever you see or smell.

Here are two tips to create a healthy safety zone around yourself and help yourself to weight loss success:

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1. Keep healthy foods available and within reach.

Be sure that you have plenty of fruits, vegetables, whole grains, and lean protein in your home. One thing that helps me out is to batch cook on Saturdays. I cook vegetables, chicken breasts, oven-fry fish, bake sweet potatoes and freeze it all in smaller containers. That way, when I'm busy during the week, I can just take something out of the freezer and maybe add a side item for a quick meal.

This allows me to reach for food that satisfies me from the inside/out rather than surrounding myself with foods that just satisfy my tongue.

Another tip is to keep a fruit bowl on the counter or dining room table. Keeping it within sight and reach makes it more likely you will eat it. Whenever possible, avoid bringing the high fat, high sugar items into your home. But if you must, make sure it is the smallest possible box or bag you can get. The principle is, if you can't (or don't want to) avoid the temptation, then minimize the damage by practicing wise portion control.

2. Be prepared whenever you eat away from home.

While it is true that some fast food restaurants are offering healthy items on their menus today, most menu items are still either fatty, salty, sugary, or a combination of the three. Be honest: If you go into Burger King and smell the hamburgers and fries, how likely is it that you will order a salad? You don't want to lead yourself into temptation.

However if you must go to a fast food restaurant, then I recommend that you check out the establishment's Web site beforehand. Usually, they will post the menu and provide nutritional statistics on the items they offer. You can decide ahead of time what you will have. Then, go to the drive thru to get it. That way, you won't be tempted by the smells of the unhealthy stuff.

At work, keep a water bottle or jug on your desk that you sip on throughout the day. Many times, we eat food when our body is really crying for water.

Also, keep a few snacks with you so you aren't at the mercy of the vending machines. Apples, oranges, small packs of raisins, almonds, pretzels, air-popped popcorn with parmesan cheese, or low sodium tomato soup or vegetable soup are some examples of food you can keep with you for emergencies. Proper planning is good for your health and your waistline.

To learn more simple ways you can create a healthy safety zone around yourself and help yourself to weight loss success, then register today for my new 'Take Back Your Temple' teleclass. Let 2008 be the year you stop wishing for your best body and start living in it!

Standing Up for Yourself

2008-01-09T07:20:00.000-05:00

I had never been so angry in my life. I was leading a meeting and my authority was challenged by a man with a known "Napolean" complex. I had asked for a status update from his team and his response was snide and disrespectful. Now, he had previously demonstrated a negative attitude in previous meetings and I had ignored it. But I couldn't ignore it any longer and I did something that was totally un-Christian. I went off on him in front of everyone.

Afterwards, I was shaking. I'm sure I shocked everyone because I was known for my cool, calm personality at that company. In fact, one of my coworkers had a name for it: The Zen of Kim. Although I regretted losing my temper, I didn't regret what I said. Later on that day, "Napolean" came to me and apologized. It was my first realization that the world would not end if I stood up for myself. In fact, I believe that there was a new beginning to my world because that was another pivotal moment in my decision to lose my excess weight.

You see, up until that time I was always "The Nice Girl." If anyone asked me to do something, I would smile and say "Yes." Sometimes I didn't even want to say yes and secretly resented it, but I would still say 'yes' because I wanted the other person to like me.

Now I recognize that a lot of my behavior was passive-aggressive. For example, I had a boyfriend who would often ask me what movie I wanted to see. I'd say, "I don't care." But deep down, I did care. He'd pick a movie, usually one that I didn't want to see, but I went along with it anyway. Then I'd been miserable at the movie and resent him because he didn't guess what movie I wanted to see!

I realize now I was causing a lot of unnecessary stress for myself. I was eating excessively, stuffing my feelings down with food instead of expressing them honestly…as it was my right to do as a human being.

So I want to ask you…are you expressing yourself assertively? Here are three questions to ask to find out:

1. Can you say 'No' without guilt?

If you are in a position to do so, I want you to say the word, "No" out loud. Did the world come crashing down around you? Chances are, it didn't! The reason the ability to say no is so important is this: Your time on earth is limited. You have things to do and only a limited amount of time to do them in. If you are busy saying "yes" to the wrong things, you will not have time left to say "yes" to the right things.

Before you can say 'No' without guilt, you have to be clear about the things that are important to you. For example, you know I preach that self-care is very important. However, if your schedule is so packed that you haven't left time for that and doing things that bring you joy, then something is wrong. You need to look at your day and figure out the things that you need to eliminate to have time for the things you value. Everyone may not like it, but it's your life and you deserve to live it in the way that suits you best.

2. Do you set boundaries with people?

Ever heard the saying, "Give an inch and some people will take a mile"? It is so true! You do one thing for certain people out of kindness and they came back to you with a list of 10 more. Or you loan them money because they said they were in danger of being kicked out of their apartment. Two months later, they are back…only this time, they need rent money and the car payment too!

Here are some words to live by and I think Dr. Phil said them: We teach people how to treat us. If someone has treated you in a disrespectful manner and you don't say anything, then you have just told that person that it is okay to continue doing it. You must speak up and tell people when they have crossed the line. You can do it in private, and do it respectfully but it must be done. Otherwise, resentment will pile up and probably explode. That's what happened in my dealings with "Napolean."

If I had to do it over again, I would have taken him aside the first time he was disrespectful and calmly set that boundary. Then I would have avoided a lot of stress on my part and the explosion that came later.

3. Do you state your opinions without apology?

On this point, I am not talking about being obnoxious. But don't say "I don't know" or "I don't care" if asked for your opinion when you really do! It's disrespectful to yourself when you lie like that. I believe it diminishes your confidence and sends a message to yourself and others that you aren't important. It seems like a small thing but it makes a big difference in your self-esteem and the way you manage your weight and health.

To learn more about standing up for yourself and the role assertiveness plays in helping you manage stress and your weight better, then register today for my new 'Take Back Your Temple' teleclass. You can access the Registration page here. Let 2008 be the year you stop wishing for your best body and start living in it!

Overcoming Emotional Eating

2008-01-03T09:42:00.000-05:00

Last night, I watched a special on the TLC network called ‘I Eat 33,000 Calories a Day’ about four people who were in bondage to food addiction. Their weights ranged from 468 pounds to over 700 pounds. The two men were confined to bed and had to rely on others to take care of their most basic needs; one of the women lived her life in the small area between her bed, the kitchen, the bathroom, and a recliner parked in front of the television.

And the “lightest” of them all, a woman at 468 pounds, was still mobile but stated “I’m killing myself slowly every day.” These stories illustrated to me the terrible toll emotional and stress eating can have on people if left unchecked.

As I listened to their stories, a clear pattern emerged as to what was going on with them. Although they were different sexes and races, they were all confined to the same prison. I recognized it so well because I had once lived there. I came to call it the “Loopy” cycle. Here’s how it went:

Food became the way I dealt with life. I experienced stress and emotional upsets, which led me to crave sweets (candy, cookies, cakes), refined carbohydrates (breads, pastas, white rice), and high fat foods (chips, french fries, burgers, and other deep fried items). I would feel good immediately after eating, even high, but then came the crash—I would feel drugged, lethargic, sleepy, irritable, anxious, and depressed. Lacking energy made it difficult to even try to exercise. All I wanted to do after work and caring for others was crash in front of the television.

Of course, living this way made me gain weight. This led to stress and feelings of emotional upset. And this led to more food cravings. Do you see why I called the cycle “Loopy?”

After I had the chest pain that ended up being the motivation for my own 85-pound weight loss, I begin to come out of the Loopy cycle and into the Power cycle. I want to share with you some of the things I learned that set me free. Here are three questions to ask yourself to determine if you are caught up in the Loopy cycle:

1. Is Food a Stronghold in Your Mind?

In the special I watched, one of the women stated, “Food is one of the first things I think about when I wake up. It’s one of the last things I think about before I go to bed.” Are your thoughts occupied by thinking about what you are going to eat, anticipating how it is going to taste, and craving how it makes you feel?

I must admit when I was struggling with my weight, that is exactly how my thoughts went. In Isaiah 26:3, the scripture says, “You will keep in perfect peace him whose mind is steadfast, because he trusts in you.” I did not have perfect peace because food was occupying the place in my mind where God should have been.

2. Is Food Making You “Loopy”?

Do you experience stress, anxiety, depression, irritability, and emotional upsets frequently? It may not be your fault. If your diet consists mostly of sugar, high fat, and refined carbohydrates, it is likely these foods are interfering with your brain function. To maintain emotional stability, the brain must maintain a delicate balance between three chemicals: glucose (blood sugar), serotonin (a neurotransmitter associated with feelings of calm and relaxation), and beta-endorphin (the body’s natural pain relievers). Processed foods disrupt that balance.

To get out of the cycle, you must eat foods that stabilize the production of these chemicals to return the brain to balance. Which foods? These would be foods high in ‘B’ and ‘C’ vitamins and the mineral Zinc. You also need foods high in fiber. Most of these are found in fruits and vegetables (see Genesis 1:29). You also need to include “good” fats in your diet to help your brain recognize when you have had enough to eat.

3. Are limiting beliefs keeping you trapped?

Your words create your world. Every person in the special I watched spoke in negative, victim language: “Food is a struggle.” “It’s a constant battle.” “There is no cure.” “There is nothing I can do about it.”

Take the following test to see if limiting beliefs are holding you back:

Stand in front of a mirror. Take a few deep breaths, breathing in through your nose and out through your mouth. When you feel relaxed, say these three statements:

· I weigh___________and am a size____________.

(Note: Make the statement the weight and size you want to be rather than what you are).

· My body is the temple of the Holy Spirit

· I maintain my ideal weight easily and joyfully

As you spoke these statements aloud, did any negative or doubting thoughts come up? Did you experience increased tension in your body? If so, this points to limiting beliefs that are holding you back. This conflict causes you to say you want to lose weight, but do things that lead you in the opposite direction. Limiting beliefs also contribute to stress and anxiety, which feeds the cycle of compulsive overeating.

To learn more about overcoming emotional overeating, the specific foods that can heal you of food cravings, managing stress, and how to break through the limiting beliefs that are keeping you from achieving your ideal weight, then register for my new ‘Take Back Your Temple’ teleclass. You can access the Registration page here. It’s time for people of faith to take back our temples and walk in the power God has given to us.

Kim

Giving Your Best

2007-11-30T14:40:00.000-05:00

I just saw this remarkable inspirational film called 'Facing the Giants.' The movie, while low budget, had a powerful message about faith and persistence. It illustrated the importance of giving your best, even when it looks like nothing that you are doing is working the way you hoped. It is a lesson for us all, in particular those who us who have struggled with weight.

Here is a clip from what I think is one of the most powerful scenes in the movie:

http://www.youtube.com/watch?v=-vB59PkB0eQ

Notice how the coach encourages the player to keep going, even when the player clearly wants to give up. I think each one of us has a coach inside, but most of us have coaches that discourage us from our weight loss goals. Our coach tells us "You can't do it," "This isn't working," "It's taking too long," or "You might as well quit." Instead of giving us the courage we need to give our best so we can finish strong, our coach takes our courage away.

If weight loss is a struggle for you, then I want you to start paying attention to your inner coach, your thoughts. Is they encouraging you (giving you courage) or discouraging you (taking courage away)? If it is the latter, then start changing those thoughts. It might be challenging because you are probably used to discouraging yourself. But I promise you that if you commit to being your biggest encourager, then you will stick with your good habits long enough to see results. And even if you stumble, you will get back on track immediately instead of using it as an excuse to give up.

And with that attitude, you will win.

How to Become Anorexic?

2007-10-12T10:45:00.000-04:00

I am always looking for articles about eating behaviors and came across one that discussed the rise in anorexia cases with women over 30. I have also heard that some women are even asking others for advice on how to become anorexic. If a woman asks that question, then I believe that she is already anorexic in spirit. And if you are anorexic in spirit, you tear yourself down rather than allow yourself to be built up.

Consider this: Do you often feel helpless, out of control of your life? Feel consumed by pain in your past or even present? Have feelings of self-hatred or worthlessness? Depressed because you lack a purpose for your future and don't see things getting any better?

These things indicate poverty of the spirit.

To reverse that cycle three things are needed:

Developing a personal relationship with God.
Loving yourself and treating your body as the temple it was designed to be.
Allowing God to work His love through you so that you can love others.

You can do this; all you need is a desire for a better life than the one you have. Recently, I had a vision of how I used to be when I struggled with obesity and food. I saw myself huddled in a dark corner and God bathed in light just behind me. I sensed He was calling me to Himself, yet voices were whispering to me that it was safer in the darkness. But God's love was so strong that I felt compelled to follow Him.

I looked behind me and I saw beauty, gentleness, and strength. I trusted Him, took His hand in the spirit and haven't been the same since. Every area of my life has improved. Did I stop having problems? No. Did I stop having hurts and disappointments? No. But I do have the knowledge that God will never leave me nor forsake me. I have the security of knowing that I am never alone. No matter what I go through, He will see me through.

My abundance of spirit gives me power, love, and a sound mind. And I was able to achieve a body size that is healthy for me.

So, how can you have these benefits for yourself?

You can learn how to develop your own relationship with God.
Once you've established a relationship with Him, He will show you who you are and whose you are. He loves you unconditionally. You don't have to jump through hoops for approval because His love for you is already limitless.

I recommend that you memorize the scriptures below to remind yourself of how wonderful your body is:

Psalm 139:14: "I will praise you, for I am fearfully and wonderfully made;Marvelous are your works and that my soul knows very well."

1 Corinthians 6:19-20: "Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God and you are not your own? For you were bought with a price; therefore glorify God in your body and in your spirit, which are God's."

In the bible, the temple was described as magnificent, glorious, great, and wonderful. I recommend that you start each morning by looking at your own body and affirming it using those words. Then eat foods that heal, energize, and nourish your body. A good place to start learning about these foods is The World's Healthiest Foods.

I also recommend that you read the entirety of Psalm 139:1-18 as assurance of God's perfect knowledge of you. You can find free bible downloads just by using the phrase free bible download or free bible downloads from any search engine.

3. As you begin to grow in knowledge of God, ask Him in prayer to teach you to love others as He loves you. In case you haven't noticed, people aren't always easy to love. They can wound you and let you down. While you don't have to like everybody, you are called to love them. But if you are in some unhealthy relationships, you may need to love those people from a distance for self-preservation reasons. Allow God to guide you on that.

I've discussed how you can abandon becoming anorexic (or staying anorexic); the question is why would you want to? One of the promises God has for us is an abundant life. He doesn't want us under the power of anything, but to be filled with His power. He promises that He will do exceeding, abundantly, above all that we could ask or think according to the power that works within us. With this power, you will be able to receive and fulfill your God-given purpose that was created for you before you were born.

Be assured with this promise:

Jeremiah 29:11: "For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope."

And in the book of John, Jesus assures us throughout of God's love for us and that when we accept Him, God makes His home with us. My prayer for you is that you create a home within yourself for God and receive the abundant life that He has available for you.

Two Tips to Stretch Ground Turkey

2007-09-19T09:57:00.000-04:00

Okay, so I know that is a weird title, but it just came into my mind as I was preparing some dishes to freeze for the coming week. I often will buy a package of ground turkey or beef to prepare spaghetti or chili but I've learned that I can use one 1-pound package to fix both dishes instead of two.

Here's how: I brown the meat, drain the fat, rinse the meat with hot water and drain it again. Then I split the meat in half.

For the spaghetti, I will use one half of the meat in the sauce, but I will also add a can or small jar of mushrooms for additional texture. I will also sometimes add extra onions, peppers, or can of tomatoes to bulk up the sauce. I have even been known to grate carrots very finely and add those too. It just adds a bit of sweetness to the sauce without tasting carrot-y.

For chili, I will use the other half of the meat mixture, but in that case, I will add either add a can a black beans to the chili or a small can of corn. Extra onions, peppers, or can of diced tomatoes work here too.

The principle is the same; instead of having to purchase two packages of meat, I only purchase one and use vegetables or beans to make up for the extra meat I normally would have put in the dish. So I end up not only saving money, but also saving on calories since the vegetables or beans would lower the calories and increase fiber in the dish.

Pretty sweet if I do say so myself!

Grease on the Griddle

2007-08-23T09:12:00.000-04:00

I was jumping rope this morning and in the middle of it, hot and sweaty, an image suddenly flashed into my head. I saw a scoop of shortening melting on a hot griddle. It made me smile because I suddenly saw my muscles as like that griddle: the only way they are going to be able to melt fat is if I heat them up!

Now the reason I brought this up is that I know plenty of people who say that they can't lose weight. They say they walk for exercise, but nothing seems to be happening. Yet when I see them in action, their walking pattern is like a Sunday stroll and their muscles never heat up.

So my question is, are you working hard enough to turn up the heat in your griddles (muscles) to melt the grease (excess body fat)? If you want to melt a lot of grease, then you've got to use big griddles. In your body, those griddles are the muscles of your backside and your thighs. You want to work out at a level in which you feel challenged, but still comfortable.

If you are challenging yourself enough to melt grease, but still not seeing results then you need to take a look at your eating pattern. Are you adding grease back into your body as fast (or faster) than you melt it? Are you eating excess fat in the form of fried, fast, or junk foods? Are you eating or drinking a lot of sugar? Those excess calories will be stored as fat if you don't burn them off. Usually, all it will take is keeping a food log for a few days so that you can become aware of what you are really doing nutritionally rather than what you think you are doing.

It is very easy to deceive ourselves. I know one time, I thought I was only having a candy bar once in a while. Yet when cleaning out the trash bin in my car, I was startled by the number of candy bar wrappers I saw. It's really hard to deceive yourself when the evidence is staring at you in the face.

So I urge you this week to start thinking of ways that you can get rid of some of the extra grease in your body. Do you need to heat up your griddles through exercise? Stop piling on additional grease? Just a few simple steps practiced consistently will yield amazing results over time. But don't take my word for it; prove it to yourself and I guarantee you will have a lot less grease to haul around this time next year.

Creating a Environment to Grow

2007-08-02T04:22:00.000-04:00

Recently I read a story that applies to my wellness philosophy. In the book, ‘You Were Born Rich’ the author says that you can look at an ordinary acorn and have no idea what the acorn is destined to become. But take that acorn, bury it in fertile soil, water it, nurture it and it becomes a mighty oak. However, if that same acorn is placed in stony ground or one that lacks adequate nutrients, then the acorn will not reach its full potential.

Everything the acorn needs to be successful is encoded within it. All it needs is an environment that allows it to flourish. It is the same for human beings.

But we have one fantastic advantage over acorns. We get to choose how our environments affect us. We can use our environment to help us grow or we can use it as an excuse to shrivel. We can even change environments or create our own environments to further our growth if we want to.

In the wellness arena, what type of environment are you creating for yourself? Are you providing yourself with opportunities to eat energizing, nourishing, and healing foods? Opportunities to move your body creatively? If so, then you are becoming as strong and healthy as you were destined to be!

My prayer for you today is that you may GROW in health splendidly and become all that you were designed to be.

The Ultimate Secret to Weight Loss Success

2007-06-01T05:26:00.000-04:00

We all know that losing weight is easy; keeping it off is the challenge.

But I have figured out how everyone can become a weight loss success story...permanently. Best of all, it is simple.

Want to know the secret? Make getting healthy automatic.

The secret allows you to take advantage of a fact all of us know about human nature, but rarely apply: we are creatures of habit. Habits are formed when we see an action as easy, fun, or both.

How are good habits formed? By practicing the same things over and over again. It's how you gained weight: you practiced habits that made you gained weight day after day and over time, the excess weight showed up.

To lose the excess weight, you need to practice habits that help you shed pounds, day after day
and over time, the excess weight will leave.

Here are some habits you can form to make getting healthy automatic.

Trade in your softdrinks for water. Have a water bottle at your desk with the amount you want to drink during the period you are at work. Make it a game to finish it all before you leave.

Keep fruit that doesn't spoil easily (apples, oranges, pears) at your desk so you will have something to snack on when you get hungry. Helps you avoid the vending machine.

Take a 15 minute walk after every meal.

Prepare your food for the week on the weekend. Separate servings into individual sizes and place in the freezer. That way, you can have something easy to grab for meals during the week.

Those are just a few things to get you started. You are a fit, lean person now so you need to make the process as easy as possible for yourself. The easier you make it, the more you will stick with it. Sticking with it is what makes weight loss permanent.

Kim

Your body believes what you say

2007-04-25T15:17:00.000-04:00

Your body believes every word you say.

I read a book with that title years ago and I believe that statement more than ever. I speak carefully now because I believe that your words influence circumstances. The bible says that life and death are in the power of the tongue.

I think about how many times I spoke death to myself rather than life regarding my health. When I was in high school, I used to tell myself, “I’m fat.” I remember crying when my weight got up to 152. Little did I know that my weight would eventually reach 240 after I left high school!

I am convinced that I was prophesying those negative results to myself. But what if I had prophesied the positive? I’m sure the results would have been quite different. If I had instead said, “I am so happy and grateful now that I’ve created a healthy, fit body” I believe that’s what I would have gotten. Instead, I ended up experiencing obesity for 20 years.

But that was then and this is now.

I’ve been on my health journey for nearly 4 years. I eat wealthy and exercise not just because it helps me maintain my weight, but because I see it as the ultimate expression of self love. I’m always speaking words of encouragement to myself. I’m my biggest cheerleader!

I challenge you to watch your words for the next 90 days. Speak words of life and faith to yourself. Here are some examples:

I’ll do what it takes to build a better body (instead of I’ll try to do the right thing)
I can succeed (instead of I can’t do this)
I choose to exercise (instead of I have to exercise)
I want to eat foods that make me look and feel good (instead of I should eat nutritious foods)
I’m responsible for my health (instead of It’s not my fault I can't eat right)

Changing your words to those that support you rather than sabotage you is one of the fastest ways to change your beliefs. Your beliefs influence your actions, which control your results. If you want a better body, start declaring words today that will get you there.

A Moneywise Food Shopper

2007-03-07T08:56:00.000-05:00

Becoming a MoneyWise shopper helps you become a better steward over all the resources God has given you, which includes your time and money. After all, why spend more money on food than you have to?

To avoid overspending on food, then start with a plan— after all, grocery store marketers have one for you! They want you to spend as much time as possible in their stores. Studies show that the more time you spend in the store, the more money you will spend. The displays are even set up for that purpose.

For example, have you noticed the food bins or tables located at the front of the store, the ones that you have to navigate your cart around to get to your destination? The bins are strategically placed because marketers hope that a few of the items in the bins will end up in your cart.

If you want to avoid overspending on food, then use the following plan on your next grocery store visit:

1. Figure out how much money you will spend before going to the store. Otherwise, it’s like giving the store a blank check.

2. Shop with a list and calculator. Shopping lists help you shorten your time in the store and avoid buying items that you do not need. The calculator helps you stay within your budget.

3. Check prices carefully at the cash register to avoid being overcharged if items ring up with the wrong prices. You would be surprised at how often they do.

Focus on foods located on or near the walls (store perimeter). This is usually where the healthier foods are, like fruits, vegetables, and protein (fish, poultry, low fat dairy). Processed foods high in fat, salt, starch, and sugar are usually located in the inside aisles, so shop these aisles last and don’t stay in them very long!
If you locate an item that you want, always look at prices for similar items on the top and bottom shelves. Items that are eye level are generally higher priced than the ones near the top and bottom shelves.
Avoid buying items at the cash register and on the end caps (the displays at the end of the aisles). Food manufacturers pay grocery stores for placement in these prime locations and the items featured there typically have a higher profit margin.

If you see an item you want at the register or end cap, then find it in its normal location. Chances are, you will find another almost like it—but at a cheaper price.

Finally, never shop when you are hungry; everything looks good, plus you will end up buying items that you do not need.

It might take a little more thought to become a MoneyWise shopper, but the process will pay off in the time saved and in the extra dollars in your wallet.

Never Surrender

2007-02-15T09:32:00.000-05:00

When it comes to achieving your weight loss goals, one word is going to make the difference in whether you succeed or not: persistence. Persistance is simply promising yourself that you will never give up.

When I made up my mind that last time that I was going to lose weight no matter what, it seemed that everything fell into place. I'm not saying that it was always easy, but I had confidence that I was not going to give up on myself no matter how many times I stumbled.

As long as I gave myself an "out" and treated my health casually, then my mind became pre-occupied with going back to my old habits. I'd tell myself that it was too hard, that I didn't like vegetables, I didn't like to exercise, etc. Pretty soon, I was headed towards "quitsville."

But once I made my mind up that I wasn't going to quit, then I felt relief. I knew even if I felt like quitting, I wasn't going to. Then, my mind became pre-occupied with finding ways to ensure that I wouldn't quit. It was all a matter of focus. I started looking for healthy foods that I enjoyed, activities that were fun, and pleasurable ways to reward myself. I created a cycle of joy. Once I committed to enjoying the process, then sticking with it became easy.

Today, make up your mind that you will never surrender on your way to better health. Don't be double-minded. Once you decide that you want to live life in a body that is a blessing to you, not a burden then start looking for ways to make your desire real. Make it fun. If you do that, then you will achieve that desire sooner than you think.

$45 Million

2007-01-15T05:41:00.000-05:00

What if a Publisher’s Clearinghouse representative told you that you had won a house worth $45 million? How would you react? Like the little boy in ‘Home Alone’? Do a holy dance?

You would probably dream about what it will be like living in such a house. You would think about how richly appointed the house must be to have a value of $45 million.

What if I told you that you already have in your possession a house worth $45 million? Look in the mirror. According to a Wired Magazine article, the human body is worth $45 million, if you consider value of your DNA, bone marrow, blood, and other components. You are probably familiar with 1 Corinthians 6:19-20, in which the bible says that your body is the temple of the Holy Spirit. What is a temple but a house of worship?

Not only is your body worth $45 million, but it has a feature that man-made houses do not have: your body has the miraculous ability to repair and rebuild itself. The quality of the repairing and rebuilding process depends mostly upon the foods you eat, the beverages you drink, and the movement you make.

Why not use the practice of good health habits this year as your way to praise God for giving you $45 million? Upgrade your diet by eating more fruits and vegetables. Move your body as He designed it to do by engaging in regular exercise.

Think of ways that you can give away your $45 million to others. You can give away a smile or a hug, perform an act of service with your hands, or use your mind to create a poem, invent a product, or start a business that will benefit your community and humanity at large.

You could start seeing other people as if they are worth $45 million and give them the love and respect that you'd give any other important person in your life.

The possibilities are endless. You were created for a purpose. You can operate in your purpose today by affirming your value with great health practices and by starting your own $45 million give-away program.

A Wall of Defense

2006-12-09T09:27:00.000-05:00

This is an excerpt from an email I sent to a friend of mine this morning. I'm so excited by the concept that I had to post it:

"God just gave me an awesome revelation about the role of health and the body. I have been studying Nehemiah on and off for several months because the phrase 'Let us rise up and build" from Nehemiah 2:18 has echoed in my spirit. This is what He said:

Our health is a wall of defense to protect our bodies.

Many of us are like cities with broken down walls because we haven't kept up that wall of protection. The way we keep that wall of protection is through eating a healthy diet daily (lots of fruits and vegetables, water, whole grains, and small/moderate amounts of lean protein) and exercising regularly. If we don't and our walls are broken down, then the enemy is free to come in and attack our bodies all he wants.

That's what's happening right now and you clearly saw how the attacks are increasing in that obesity trends map I showed you. The enemy is having a field day...diabetes, heart disease, strokes are increasing at alarming rates. So my ministry is about inspiring others to rise up and build that wall of health to protect our bodies. And as a wellness architect, we can show them how."

One of the most profound scriptures is Proverbs 25:28 "Whoever has no rule over his own spirit is like a city broken down, without walls."

I think each of us should purpose in our hearts that we will start rebuilding this wall of health to protect our bodies. Our lives and those of our families and communities depend on it.

Yes I Will

2006-11-13T23:18:00.000-05:00

I was listening to a radio program this morning and Dr. Maya Angelou was the guest speaker. She said something that struck me. She said that each of us has the power to say 'Yes I can' to who we want to be and what we want to accomplish. She also said that all great things have happened in history because someone had the courage to say those three words.

After thinking about it, I agree with her statement...to a point. Because there's a difference between knowing that you can do something and knowing that you WILL do something.

You see, there are many people who know that they can accomplish great things, but they just choose not to do it. In the same vein, many people know they should and can take care of their health, but again choose not to do it.

The bible says that we can do ALL things through Christ who strengthens us. That means that if taking care of yourself is a struggle, then you can ask for help through prayer for the strength to follow through on your goals. Now here's the critical part; when you receive the wisdom you asked for, WILL you walk in it?

A comedian once joked about the fact that many diet books in the library had food stains in them. I think that testifies to the fact that many of us have wisdom about how to eat right and know we should exercise, but just don't.

Here's some simple wisdom in taking care of yourself. If you replace one soft drink with a glass of water and one candy bar with an apple a day, you could lose approximately 24 pounds in a year and almost 2 dress or pant sizes. Simple changes, big results.

Now, I know you can do this. The question is: Will you?

GOAL

2006-10-27T16:00:00.001-04:00

I just had to share this! I was driving home from work yesterday evening and happened to be behind a large flatbed truck on the Interstate. Printed on the back of the truck's cab was the following phrase: God Oversees All Loads. Beneath that was the word Goal.

It made me smile. How often had I worried myself silly trying to figure things out on my own? In fact just that day, I had been mulling over how I was going to juggle multiple projects I'm working on and thinking that there weren't enough hours in the day to accomplish all I dreamed of accomplishing.

But the statement on that truck reminded me that I don't have to do the heavy lifting. If I take time to connect myself to God and trust in Him, then He will lead me in the way I should go. After all, He's overseeing the load!

I felt like the statement on the truck was God's way of saying, "Slow down, girl! You be you and you just let me be me." A reminder of that fact is always good.

How badly do you want it?

2006-10-07T19:07:00.000-04:00

I had two speaking engagements this week. I shared my testimony and discussed five tips taken from my new workbook Moneywise Weight Loss. Many people came up to me afterwards to say how my story had inspired them.

Many also talked about their past dieting efforts and how frustrating the whole process was. I could identify. Before I succeeded the last time, I had tried and failed with so many diets that I lost count. It was discouraging and depressing. I started asking myself...what was different about the last time? What did it finally take for me to succeed?

The answer can be applied to weight loss or any other goal.

It all really comes down to "How badly do you want it?"

It's said that if you have a strong enough "Why" then you can figure out the "How".

You must want your goal so badly that you are willing to make the changes necessary to make it happen. But you will have one major obstacle to get over. We humans do not like change. We prefer comfort. Our brains are wired that way.

Now comfort is fine as long as what you are doing is giving you the results you want. But if it isn't, then you will need to change. You'll need to take actions daily that will lead you to the results you're after. Change can be uncomfortable at the beginning. And it takes time before your actions yield results.

If your "Why" is not strong enough, then you will end up quitting when it feels uncomfortable. You will also end up quitting because you will become impatient and think that the results are taking too long.

If you have failed in losing weight, then do what I did. Find a "Why" that really matters to you. Usually, "I want to look good" is not enough. What do you value? Do you value your relationship with God? If so, then why can losing weight allow you to serve Him with more energy?

Do you value your marriage? Then why can improving your health make you a better wife and lover to your husband?

Do you value your children? Then why can improving your health make you a better parent and teacher to your children?

Do you see what I mean? If you can tie why your efforts will improve those areas in your life that you value, then that "Why" will keep you going on your most challenging days. Eventually your new habits will start to feel comfortable and won't require as much thought and effort to maintain. But your "Why" will be the engine that drives you to that place.

My testimony (Cliffs Notes version)

2006-07-25T07:32:00.000-04:00

I attended a seminar last week called 'Tell it Like it Is', which taught how to testify with impact. The instructor walked us through the process of creating a brief testimony and I thought I would share mine with you today:

Where I was

I was a Christian, but I wasn't living in victory. I was nearly 100 pounds overweight, and felt defeated, depressed, and discouraged. To cope with those feelings, I ate. Food became my god, lover, and friend. I knew that I was killing myself with a knife and fork, but felt powerless to stop it.

My experience meeting Jesus

One day, I got up from the sofa too fast and experienced a crushing chest pain. It only lasted a second, but the pain terrified me. God spoke to me in that second: "It is not supposed to be this way." I chose to believe Him and my life changed.

Where I am now

God invited me to trade the false security of food for real security with Him. He is now my God, lover, and friend. I walk with Him daily. I am no longer defeated, depressed, and discouraged, but am filled with His love, His peace, and His joy. I no longer abuse food and have lost 80 lbs so far.

Where I hope to be

God is still working to help me achieve my ideal weight and to cultivate spiritual fruit within me. At times, I still struggle with temptations for destructive foods, but I am winning this battle by strengthening my faith in Him daily. God has promised me an abundant life and assures me that I can do all things through Christ. I boldly claim and confess those promises every day.

Peachtree!

2006-07-05T14:03:00.000-04:00

I’ve completed the 2006 Peachtree Road Race and am wearing the coveted T-shirt today. It was so much fun…definitely one of the highlights of my life! I was amazed at how well organized the whole event was, especially considering that over 55,000 people participated.

I met a wonderful young lady at the event. She had suffered a stroke a few months earlier and her friends challenged her to complete the event. We ran together a bit, but walked mostly and talked along the course. She inspired me greatly because it would have been so easy for her to use her health challenges as an excuse to give up, but she didn’t. It was wonderful to see her cross the finish line, even though it was apparent that the effort exhausted her. It made me even more determined to continue on my own path to better health.

In fact, here is the biggest lesson I learned from training for the Peachtree: the best thing about the training process is the person you become in the attempt. I think that my spirit has been enlarged, my character has been strengthened, and my ability to persist in spite of challenges has increased. Best of all, I’ve gained an even greater appreciation for all that my body does for me. At times I’ve taken it for granted, but participating in the race really drove home that my body is a gift from God and I should continue treating it that way.

I’m going to do it all again next year!

Hiding

2006-07-01T05:51:00.000-04:00

Recently, I was trying on a pair of pants and happened to notice a horizontal black line running along my side, just above my hip bone. For a brief moment, I wondered what it was and then it dawned on me; it was a patch of skin I hadn't seen in years. The fat that used to be around my waist caused the skin to bulge out and then fold over on itself. But now that the fat was melting, the skin in that area was no longer bulging out and folding over. I was seeing the skin that had been hiding underneath the fold. Then I thought about how that was a metaphor for all of the emotional hiding I had been doing over the years.

How many times in the past had I tried to hide from my feelings by running to food as a refuge? How many times had I avoided revealing my opinions for fear of disapproval? How many times had I dodged opportunities because I was afraid of failure or success? Too many times to count.

When I made a decision to no longer hide from life, then my body heard me. It seemed to say, 'Well, if you aren't going to hide from me, then I won't hide from you anymore either.' So now it continually surprises me with new discoveries, little gifts really.

I'll see a new patch of skin, or catch the ripple of a muscle when my leg moves a certain way, or feel my flexibility increase in ways I never thought it could. Oh, it is exhilarating!

My hope is that you too will decide to face your fears and problems head-on, not hide from them. If you do, you'll find the whole world is out there waiting for you.

When are you considered a weight loss winner?

2006-05-24T08:56:00.000-04:00

Well, the 'Biggest Loser' challenge has completed. I didn't win, but I did end up losing 3% body fat, which is great! The whole challenge made me consider the following question: At which point can you say to yourself, "I've won my weight loss battle?"

Is it when you reach your goal weight or clothing size? Is it when you can fit into a pair of jeans you haven't worn since college? Is it when someone else says, "Hey, you look like you've lost weight?"

After thinking about it, I'd say you are a winner much sooner than that. Being a weight loss winner starts when you adopt an 'Eye of the Tiger' mindset. In the movie Rocky 3, Apollo Creed tells a defeated Rocky that he's lost his 'Eye of the Tiger', which he describes as his edge. I took it further. I think it means having an unshakable determination, a willingness to do whatever it takes to succeed.

An 'Eye of the Tiger' mentality means that at times you will suffer, but you are able to keep your mind focused on the joy that is set before you. You are able to see the end results of your goal so vividly, the short-term sacrifices you make counts as nothing.

I also started to write that having an 'Eye of the Tiger' mentality means having an unshakable faith in yourself. But it goes even deeper than that. After all, you will disappoint yourself at times. You will get tired and you will become weak. In the bible, the apostle Paul even talks about instances in which he ended up doing things he hated and didn't do the things he ought to have done.

So, you won't always have unshakable faith in yourself. I think a surer bet to gaining an 'Eye of the Tiger' mentality is cultivating an unshakable faith in God. God never fails; He always keeps his promises; He knows the future; He is rich in love, wisdom, and righteousness. And best of all, He always knows the way so you can go to him, even when you are feeling lost.

The main thing that keeps us from having an unshakable faith in God is 'pride'. We adults can sometimes be like two year olds, stubbornly doing the same things over and over, even though our actions are leading us down destructive paths. Even though we are in pain and desperately unhappy (and even obtain pleasure from transferring that unhappiness to others), we won't submit to God because we'd rather have the pseudo-satisfaction of saying, "At least I'm doing it My Way."

I think you are ultimately a winner when you realize that your way doesn't work and decide to do things "His Way." You gain peace and security when you do things His way. That is the ultimate spoil of victory!

And yet another challenge

2006-04-06T06:02:00.000-04:00

I'm continuing on the biggest loser challenge at work and have lost 8 lbs. so far. As I previously mentioned, I am working out at the gym at work in the evenings. I have also added another challenge--I am now training for the Peachtree Road Race! Now, I must admit that I haven't run anywhere for about 18 months. For starters, I had knee surgery early last year, which put a halt to my plans to continue running after I participated in a 2-mile fun run in October 2004.

But, I think I'm being smart with my approach--which is approaching this cautiously. I have posted a run/walk schedule on my refrigerator, which I obtained from the Atlanta Track Club Web site. Even on my run days (my first was Tuesday), I still walk in short intervals. I plan to increase my running periods until I can run the entire time I'm supposed to. So, I walk for the first 5 minutes and then start "mailbox running". That is, the mailboxes in my subdivision are spaced in neat intervals. I walk from one mailbox to the next, then I run from that one to the next one, then I walk again between the mailboxes, then I run again. You get the picture. It's fun and you won't believe the looks I get from the neighbors!

I started my training in the evenings after work and it is so relaxing to get outside and breath in the fresh air. I also see other health-minded neighbors out walking or running or even riding bikes. It's a beautiful thing to see!

A new challenge

2006-03-11T05:11:00.000-05:00

Well, I've done well with my fitness goals and the scale is moving downward again. At work, a group of coworkers have decided to start a "Biggest Loser" club for motivation for weight loss. I joined because I think the support would be good. I can share what I've learned and also learn from others. Plus, whoever loses the greatest percentage of their body weight will win $300! Not a bad sum to start a summer wardrobe.

The methods used for weight loss have to be safe: No pills, surgery, extreme dieting, or excessive exercise.

The challenge runs through May 8. I am going to step up my exercise program. There is a gym at work and I'm adding 40 minutes of elliptical training to my daily routine. I am eager to meet this new challenge and will document my progress.

Success is in the planning

2006-02-27T20:10:00.000-05:00

Today was another busy day at work, but I did meet all of my health goals. I created a new checklist for myself to stay accountible. One of the great lessons I've learned in this whole process is that 80% of fitness results can be attributed to proper planning. I never just prepare one meal when I cook because I can cook 4 chicken breasts as easily as I can cook one. I simply marinate them all in fat free Italian dressing overnight and put them all under the broiler until done or use my George Foreman grill.

Plastic baggies are a godsend. I put each breast in a plastic baggie and stick them in the freezer. That way, I have individual servings and can heat when needed for a quick meal. I also prepare brown rice in bulk and divide it up into 1/2 c. servings. Finally, I prepare my vegetables and divide those up into 1 c. servings.

Preparing my meals ahead gives me no excuse when I come home from work and say I'm too tired to cook. As I always say, in order to be successful at this, the food must taste good and it must be convenient. Preparing food ahead helps on both counts!

It's been a long time

2006-02-26T19:58:00.000-05:00

What a busy last two months! I have started a new job and must admit that I have been pre-occupied with getting up to speed on that. It's been great fun, though. I even participated in a dance event to celebrate Black History month at the office. That is something I never would have done when I was heavier. Dancing in front of hundreds of people? Ha! But this time, I wasn't afraid to strut my stuff and I had a blast. As a teenager, I used to dream about being a Broadway dancer and this was my chance to get a little taste of that.

I have been doing a great job with maintaining my weight. I did well over the holidays also. Now, I think I am ready to tackle the last 20 pounds I have to lose. I started back today on my program, focusing more on portion control this time since my diet is healthy. I also decided to purchase a mini-trampoline and add that to my routine to shake things up.

I will track my progress here often to help myself stay accountible for reaching my latest goal. I plan to set a goal to lose at least two pounds per week, so it should only take 10 weeks to reach my goal. That will be around my birthday in May, so it will be an excellent present!