Taking care of our bodies.

I have experimented with many plans to take care of my
body.

The following plans are some that I have tried: “Body for Life,” “Weight Watchers,” “South Beach Diet,” and various Biblical plans.

Each one of these plans has useful information and can benefit you in your efforts to take care of the body God has created for you.

I believe that taking care of your body is just like every other area in the life of a Christian. We can’t do anything apart from abiding in Him in any area of our lives.

The following is what God has led me to do to care for my body…

1. I pray for wisdom and read information about the body and how to take
care of it.

2. I ask myself this question every day: Have I done something today to
exercise my body? If the answer is NO then I get moving! I spend time in
prayer before and after I exercise.

3. I simply pray before eating and ask God to give me guidance on what and
how much to eat. If He gives me the freedom to eat I eat. If He leads me to
stop eating or refrain from certain foods, I obey. (When God leads me to fast
for spiritual reasons I do, but this is not for weight loss).

When I trust God in this area of my life I become more sensitive to the Holy
Spirit’s leading and I develop a greater ability to hear God in other areas of
my life.

God gave us our bodies and, if we will allow Him, He can lead us as we take
care of His creation.

The following are things that God has led me NOT to focus on:

1. Weight.
2. Comparing my body with others.
3. Strict guidelines on eating and exercise.
4. My body image (as in the worldly view / media) – I must keep in mind that God is my focus and not my body.

I pray that you will allow God to walk you through this process of taking
care of your body.

85 Healthy Tips

1. Plan ahead. This will make all the difference when you come in for
dinner. Instead of grabbing whatever is available you’ll already
have a plan and know ahead of time what healthy foods you plan
to eat.
2. Carry food with you. Getting caught without food will sabotage
your diet faster than you can say “vending machine.” Successful
dieters carry a backpack of food with them stuffed with a bottle of
water, fresh fruit, dried fruit and nuts, yogurt, turkey jerky and a
protein drink.
3. Drink more water. It will help control your appetite, not to mention
the health benefits of flushing newly released toxins out of your body
as you burn up fat.
4. When you think “hungry,” are you really thirsty instead? We often
mistake thirst for hunger. Drink first; if you’re still hungry, then go ahead
and eat.
5. Avoid high fructose corn syrup. By avoiding this single ingredient,
you’ll eliminate most of the junk food and beverages that are
keeping your saddlebags hanging on tight.
6. Limit added sugar. Too much sugar makes you a fat-builder, not a
fat-burner. Limit all added sugar in your diet to four to six teaspoons
per day.
7. Use Splenda when cooking and in coffee and tea.
8. Always combine carbohydrates with protein and/or fat. This will slow
down absorption and keep blood sugar and insulin levels on target
for weight loss.
9. Eat three fish meals each week. An excellent source of protein, fish is
lower in calories and high in omega-3 fats that support fat burning,
especially around your abs.
10. Eat whole grains. By replacing all refined cereals, flours and grains
with whole grains, you’ll keep your insulin levels in balance and fill
yourself up with great nutrients and fiber to help control your
appetite and slow absorption of total fat.
11. Limit grains to three servings a day. This leaves enough room for fruits
and vegetables, yet doesn’t put you in the red zone of your
carbohydrate intake.
12. Drink low-fat milk and eat low-fat, sugar free yogurt rich in high
quality protein. Protein helps suppress appetite and has been shown
to help with weight control.
13. Use whey or soy protein. Especially after a workout when you most
need it. Whey protein gives you an abundance of amino acids
necessary for rapid recovery so you can get to your next day’s
workout full of energy.
14. Choose lean meats. By choosing the leanest cuts of meat, you’ll cut
down on your fat and calories and help your heart at the same
time. These include sirloin, tenderloins, eye of round, top round, top
loin and round tip.
15. Add ground flaxseed or oil to your diet. It helps to burn fat and to
avoid depression.
16. Take a walk.
17. Turn off the TV. The temptation to sit still and eat is too great. Get up
and get moving.
18. Get a hobby. Keep your hands and your mind busy- and away from
food.
19. Skip the juice; eat only whole fruit. You’ll lose calories and add
healthy fiber at the same time.
20. Add nuts back to your diet. Although they are a dense source of fat
and calories, the fats are healthy. Just make sure to measure out a
serving and don’t eat from the jar.
21. Eat breakfast. People who eat breakfast have better weight control
compared to those who skip breakfast.
22. Don’t skip meals. Skipping meals doesn’t help you maintain fitness or
lose weight. Instead, you’ll slow your metabolic rate down and be
further from your goal.
23. Eat enough calories. Very low-calorie diets work at first, but quickly
slow your metabolic rate to the point where you don’t lose any more
weight. Eat enough to fuel your exercise so you can train harder,
increase muscle and metabolic rate and then burn fat.
24. Strength train. Muscle is the calorie-burning machinery in your body.
The more you have and the more you work it, the more calories
you’ll burn all day long.
25. Get a ball. When you have to sit still, whether at your desk or in front
of the tube, sit on an exercise ball. You’ll get a continuous balance
workout and burn a few extra calories.
26. Eat more fruit and vegetables. The fiber and nutrients will help keep
you satisfied and well nourished.
27. Be picky about portion control. Without it, you could be off by
hundreds of calories every day.
28. Drink green tea. Research has shown that one cup of green tea five
times a day (or the extract according to directions) can help you
burn more calories and lose weight.
29. Limit alcohol. It will slow or even halt your weight loss. Drink
carbonated or bottled water.
30. Up with Protein. When you reduce your calories, you need more
protein. It will also help you control your appetite, burn more calories
and hold onto your muscle as you lose fat.
31. Eliminate sports drinks. Unless you’re training for competition, sports
drinks will slow your fat burning during exercise and probably add
unneeded calories. Drink water instead.
32. Eat most of your carbs before 6 p.m. Insulin is released on a circadian
rhythm, and secretions slow down around 6 p.m. You can still have
some carbs afterward, but get most of your carbs earlier in the day.
33. Eat after exercise. You need to refuel and recover so you have
plenty of energy to stay active the rest of the day and exercise hard
the following day. Have some protein and carbs immediately after
exercise.
34. Sip some soup. It’s a great way to support your weight loss plan.
35. Limit restaurant food. It’s full of hidden fat and calories. You’ll have
the best control when you eat at home.
36. Eliminate fried food.
37. Bag the chips. Replace them with baked varieties, as well as soy
crisps and nuts.
38. Get your rest. Seven to eight hours sleep is ideal to promote rest,
recovery and a healthy outlook on life. Too little rest leads to
heightened levels of stress hormones that build fat, not burn it.
39. Eat small, frequent meals. This will help you control your appetite and
keep your metabolic rate elevated all day long.
40. If all else fails, chew gum. Sometimes you just can’t get past the
craving to cheat. If you don’t want to give into it, try sugar-free
gum.
41. Diet with a buddy. Partner in the process can make the difference.
42. Focus on the company, not the food. At a social gathering, stand
away from the buffet table and socialize. Food is not the main
attraction.
43. BYOD. When invited to a dinner party, offer to bring your own dish.
That way, you can make sure to have something that fits into your
diet plan.
44. Go small. Choose a small salad plate in the buffet line, rather than a
large dinner plate. It will limit the amount of food you can pile on
your plate.
45. Brush your teeth early. You won’t want to eat again in the evening.
46. Stay well hydrated. If you wake up at night to eat, get plenty to drink
during the day. You’re likely thirsty, rather than hungry.
47. Find an exercise buddy. A little pressure to keep with the program will
help you through your slump times.
48. Switch to fat-free milk. It still has the calcium and protein, but none of
the fat and far fewer calories.
49. Wrap with lettuce. Make Thai-style stuffed lettuce wraps in place of
bread sandwiches or tortilla wraps.
50. Eat grapefruit. It really does help with weight loss.
51. Look forward to dessert. Give yourself dessert once a week. You will
find that it becomes a treat again, rather than an everyday
expectation.
52. Eat at the table. Avoid eating standing, in the car, in front of the TV,
etc. By sitting at the table you’ll help your brain to recognize that
you’ve eaten.
53. Eat whole foods. The less refined the food, the more full of fiber and
nutrients, the fewer calories and the more filling it will be.
54. Focus on what you need to eat. Don’t focus on what you can’t eat
next. By the time you get in all the fluids, fruits, vegetables, grains,
beans, nuts, seeds, dairy, and protein that you need each day,
there isn’t much room left for anything else.
55. Eat just before you’re hungry. It will help control your appetite
cravings and keep your metabolic rate high all day long.
56. Take a vitamin-mineral supplement. When you’re dieting, it’s hard to
get in all the nutrients you need. A one-a-day type of supplement
will give you the nutrition insurance you need.
57. Get the most from your sweets. If you’ve got a sweet tooth, indulge it
after your workout. That’s when your body really benefits from high
glycemic index carbohydrate to allow for rapid fuel replenishment in
your muscles.
58. Eating out? Choose sushi. It’s a great high-protein low-fat meal.
59. Switch from regular to diet soft drinks. You’ll save a bundle of carbs
and calories. Those added sugars will halt your fat loss any day.
60. Inspirational reminders. Biblical truth motivates us to stay on track.
61. Fast food choices. Couldn’t avoid it and you’re stuck in fast food
land? Wendy’s chili, salads or baked potato, Chick-fil-a grilled chicken sandwich or wrap (hold
the sauce), Subway’s low-fat fare on Whole Wheat, are all good choices.
62. Tap your feet. Studies show that people who fidget burn more
calories on a daily basis and have better weight control.
63. Park far from the store. So you have a little hike along with your
shopping trip.
64. Don’t be a garbage disposal. Only eat food on your plate.
65. No bread basket. Avoid filling up on the bread served before a
meal. Request that bread be served with the meal.
66. Go light on the salad toppers. You can turn any healthy low-fat
salad into a double cheese whopper by adding all the toppings at
the salad bar. Be selective with croutons and bacon bits, and
choose virgin olive oil and balsamic vinegar.
67. Don’t take pride in the clean plate club. Stick with your portion
control and leave the rest or take it home in a doggy bag.
68. Take active breaks. Sitting still at your desk all day long will make you
feel tired and depressed. The next thing you know you’re reaching
for a candy bar. Get yourself up instead. Every hour stand up and
stretch and walk around. You’ll feel better, work better and
ultimately, look better.
69. Turn your coffee break into a power walk. When the coffee and
doughnuts come around, get up and take a 10-minute power walk
with a bottle of water. You’ll be much more wide awake.
70. Make it easy. If time is an obstacle, don’t hesitate to use pre-cut
veggies or canned beans. The nutritional content is a lot higher than
not eating them at all.
71. Convenient protein is available. Use pasteurized 100 percent egg
whites when you don’t feel like cracking all those eggs and dumping
the yolks. I use Egg Beaters and add some Salsa… cooked with a spray of Extra Virgin Olive Oil.
72. Shop the perimeter. When you go to the supermarket, shop the
perimeter of the store. That puts you in the heart of the whole foods
sections: produce, dairy, meats, fish. Be careful in the bakery section.
73. Choose real food. The fat-free and carb-free products don’t satisfy
and you end up eating what you want anyway.
74. Pre-wrapped treats. Buy individually wrapped portions of ice creams
and candies to help control portion size and number. I like Ghirardelli 60% CACAO. Check out the Nutrition Facts on the back of the pack… and it is even better. Haagen-Daz Sorbet is great too with out the fat!
75. Serving sizes: read labels. Comparing labels isn’t just for the ladies.
Many products like beverages and snack foods contain more than
one serving in what appears to be an individually packaged
serving.
76. Casserole chaos. Watch out for the hidden fats and calories in
combination dishes. Eat simpler foods to avoid this mishap.
77. Slow down. By eating more slowly you can allow your body’s built-in
appetite control system to kick in. When you eat too quickly, you can
pack in more food before your stomach signals your brain that you’re
full.
78. Clean your closet. Get rid of your loose clothes so you can’t fall back
on them when you gain extra pounds.
79. 100 calories/day equals 10 pounds a year. You can either lose it or
gain it. 100 calories is equivalent to a slice of bread and a small pat
of butter, half of a large bagel, 1/3 of a large muffin, a small
wrapped piece of chocolate candy, about half a can of soda,
about six ounces of juice.
80. Excuse yourself. Get up from the table when you’re finished eating
so you’re not tempted to nibble.
81. Don’t go hungry. Make sure you’re not famished as you head to a
social event or the grocery store. Eating ahead of time will help
control your appetite and food choices.
82. Stay with the program. Weight loss doesn’t happen overnight while
you sleep. It takes weeks, months and years. If you stick with your
plan, you’ll get the results you’re looking for.
83. Skip the scale. Fluid changes and fat distribution shifts bodyweight
up and down, especially when you exercise. Bodyweight does not
reflect what’s really going on with fat burning, muscle toning and
enhanced fitness. Fitting into that new pair of jeans is a better
measure.
84. Set realistic, short-term goals. Decide to drink more water, eat more
fruits and vegetables, eat at the table, and exercise daily. These are
what will ultimately lead to your long-term objective of weight loss.
85. Keep a journal. Writing out your food choices and exercise activity is
a great method for helping you change old habits into new,
healthier ones. Also keep a journal of what God is teaching you during your journey!

I hope this encourages you… remember you can just pick one tip a week for the next 85 weeks… that is at least a place to start! God Bless and I hope that you begin to feel better and enjoy life to the fullest!

(The tips above have been put together from many various sources along my journey… If you have thoughts to add please do, I would like to hear what has been helpful to you.)