Holiday Eating Caution

Hello Conquerors!

Last week we celebrated the resurrection of our risen Savior! I pray that your Holy Week and Resurrection Sunday were all that you wanted and needed. We know as faithful believers that we could not have the power and glory of the Resurrection without the sorrow and pain of the Crucifixion. Jesus came to die. We thank God for this sacrifice and we are grateful that death was not the final answer. He got up with all power, might, dominion, and sovereignty in His hands. He holds the keys to hell, death, and the grave. He is alive and He lives in us! Glory to God!

As we continue on our journey to caring for our temples we must be mindful of the snares and pitfalls of holiday eating. For me staying on track with my diet becomes more difficult on holidays because food can be the center of many of our celebrations. Once I get off track after a day or two of partaking in the holiday fare, I find myself on a slippery slope of undisciplined and unplanned eating. Does this happen to you?

First we have to be aware of the issue. (OK, I just told you, were you listening?). Holiday eating can be a danger to staying on track with your new healthier lifestyle. The danger lies in the amount of food, sometimes the preparation of the food, and in the fact that we often choose to forgo exercise during the holiday.

Secondly, we have to come up with a plan to enjoy our favorite foods in moderation. Listen, I eat the foods that I like, I just don't eat as much and I try to prepare my favs in a healthier way. If I am not the chef I just keep the portions small. Try not to make a big deal out of what you can and cannot eat, being picky can take all the joy of sharing a meal together. Make the fellowship the most important part of your gathering, not food.

Thirdly, be prepared to start your healthy eating routine immediately after the holiday is over. Stock the fridge with the food you routinely eat. Prepare a healthy meal and have it ready. Skip the take home plates or as my family calls them "to go CARTS". What?! You need a cart to take the leftover food home? These yummy treats keep us off track well after the holiday is but a distant memory.

Lastly, enjoy yourself! Enjoy your time with friends and family as you celebrate, fully committing to enjoying the food you are eating without feelings of guilt, shame, or defeat. We are not defeated because we get off track. We are more than conquerors through Christ Jesus who loves us. God wants us to live in health and abundance, not in guilt and shame.

I speak God's blessings over you, your family, your journey in Him to a healthier temple. Whatever you need, God will supply it according to His great love and abundant riches. 

Your body is the temple of the Living God! Live Well in His Name! 

News You Can Use

I received a startling, but affirming tweet the other day about a report in Men's Health Magazine. Houston is the 9th fattest city in America and Texas has 5 cites on the list. You may have already heard about this and said...so what? I live in Pearland, LaMarque or League City, not Houston. Can We Talk?!   

What is happening in the world as a result of our uncontrolled appetites and flesh feeding frenzy should be a concern for everyone. It is a concern for this passion project because I know that many of you, your families, friends, and communities are affected by this epidemic. We are eating are ourselves to death! As a society, we are fatter than we have ever been in history. People are dying from weight related health issues, which touches us all and should concern us all.  

Certainly, we have to examine and determine the worthiness of the information before we go out and make changes in our lives based on that information. Examine how (criteria) the information was gathered for the report and determine the actions you need to take for you and your family.

WE already know that we need to live healthier lives. We really don't need the report to tell us that. God has already spoken and I pray that as you are reading this you thinking of new ways to improve on what you are already doing for your temple...to the delight of God, I might add!

I wanted to share this with you so that you know that we are on the track and to encourage you to press forward, incorporating more healthy lifestyle changes into your daily routines. Still drinking soda? Give it up! There is no nutritional value in soda. Check out the sugar content of your cola. Not to pick on the soda drinkers...Are you smoking, a fast food junky, or sedentary? Make some changes that can impact the rest of your life and bless generations to come. We will be blessed, our children will be blessed, and our children's children will be blessed if we follow God's leading, choosing Him. That is His promise!

If you haven't gotten started with your health and fitness lifestyle yet or you are having trouble with consistency email me. Remember to send your temple related questions and comments. Let's talk and pray about how to stay faithful to this journey through the power of God. I am passionate and committed to seeing you live your best and blessed life...a healthier life to the glory and honor of God.

Your body is the temple of the Living God! Live Well in His Name!   

Your True Identity in Him!!

Hello Temple Lovers!


 One of my twitter friends posted this video this morning. StickyJesus.com (click to see) I have been so moved by it that I have viewed it several times and I wanted to make sure that you also see this. God loves you!

As we continue our journey to health and wellness through Christ Jesus and as we seek to care for these temples that He has given us, remember that you are beautiful and accepted TODAY. Let's not get so bogged down with where we want to be that we cannot celebrate our accomplishments and His love for us today!

Love the body that you are in NOW. Love the person created by Christ Jesus NOW. You are His child...loved, sealed, redeemed, chosen, healed, and anointed!! You are one with Him. Have a great day!

Your body is the temple of the Living God! Live Well in His Name!

A Return...With No Investment?

    God Day Seekers!
My prayer for you today is that you have everything that you NEED and most of what you WANT. God is our provider and He promises to supply all of our needs from His abundant riches! When we align our lives with His will there is nothing He won't do to bless and prosper us!

Speaking of wants and needs. Can We Talk?! How do you get the information that you want and need to help you stay on task in building and creating your new healthier lifestyle? Do you phone a faithful friend, read fitness magazines, search the web, read blogs like this, or search the scriptures? All great ways to get the answers we seek, I might add!
If we are going to be successful on this journey we must look outside of ourselves for the answers. There is a wealth of information available to us, IF we just avail ourselves. Look...if we had all the answers you wouldn't be reading this AND let's face it, I might not be writing this.

Ever heard of a return with no investment? Like purchasing a house or a car with no money down. Usually that ends up being a really bad, I mean a really bad deal. The person driving off the lot with a brand new car with no money down is usually "upside down" in that car for years to come. Upside down = you owe more on the car than the car is worth. Really?! (Did I mention that was a bad deal?) Can we apply this to our new healthy lifestyles? We have to invest in our new lifestyles if we want to realize a return, if we are not going to feel like we are upside down. It is not magic and it is NOT going to just happen TO US. It is going to happen BECAUSE OF US and our faith in God's ability to direct and sustain us.

Here are some great tips from one of our community members! She subscribes to JM Health Kicks. I recently started reading Prevention. What books, websites, magazines, applications (there is an app for that, you know) do use to give you ideas, tips, and strategies to help you stay inspired, motivated, and on target in your new lifestyle of healthier living? Share them with us here in the comments section or our email address and we will compile a list for the community.

Dear Aqua

I subscribed to JM health kicks...I'd like to share:  Here are a few techniques you can use to keep your portions under control — whether you are eating in or at a restaurant.

1) If you're at home, use smaller plates. This creates the illusion of eating a bigger serving.

2) If you're at a restaurant and you know the portions are going to be huge, ask the server to put half your meal in a doggie bag before it even hits the table. This saves you money as well as unnecessary calorie overload.

3) Share an entrée with your dining partner.

4) Make a new rule for yourself: Always leave something on your plate. This reminds you that you are in control of the food, not the other way around.

A little bit of empowerment can go a long way!

Dear Operation

Thank you! These are great tips. I have tried all of them EXCEPT sharing the entree. In most cases the doggie bag is better than the original meal. Haha! But I promise to try this!

If you are like me #4, leaving something on your plate was probably one of the hardest battles to overcome. Especially, if you grew up hearing "clean your plate...people are starving in Africa". There are ways to help the starving people in Africa and other developing countries besides cleaning your plate. Those last 2-3 bites of food left on your plate are NOT going to help the people in Africa, but they will contribute to your waistline. You NEVER have to EAT IT ALL. There...I said it!

Have a great week everyone! Remember...our rewards equal and sometimes out perform our investments. Basically, we are going to get out of this new lifestyle as much (or as little) as we are willing to put into it!

Your body is the temple of the Living God! Live Well in His Name!

I'm Full! Now What?

God day Planners   

As you hurry through your day, remember that planning is the key to success for maintaining a healthy eating and exercise lifestyle. Can We Talk?! It takes NO thought, effort, or energy to be sedentary and to eat whatever you want whenever you want it. But eating healthfully and regular activity takes thought, energy, effort, and preparation, and the D word DISCIPLINE. Christ can teach us to be disciplined in every area of our lives, including a healthy lifestyle. We have to ask ourselves, am I really worth all of that? Is the legacy of a healthy lifestyle for my children worth all the effort and energy? God says...YES! I say...YES!!! What do you say? 

Here is our question for today. Please feel free to drop your temple related (emotional, spiritual, relational, financial, physical) questions to me. Glad to answer and share with the group! Got a recipe you would like to share or a testimony, please send them.

Dear Aqua

Help me understand: We should eat a balanced meal...and get in our correct servings of each food group; however we should stop eating when we are full. What happens if you get full before you finish, like what if I don't get all of the servings in for that day?

Dear Operation

Great question! In general feeling full is a good "problem" to have because so many people don't KNOW that feeling, because we've have ignored the signal for so long that we have silenced it. There is a long answer and a short answer. The short answer is nothing. Remember we are looking at a lifestyle of healthy eating, not just a day or two when we think we can do it. Also we are incorporating these lifestyle changes a little a time so that we can stick to the changes and not create an unrealistic plan that we cannot maintain. SOON, you will love the planning process, you feel out of sorts when you have not planned adequately, and your thinking about healthy eating and exercise will be more natural and automatic. Remember, to change our lives we have to change the way we think. Be TRANSFORMED by the renewing of your mind!

The long answer is really more complicated. I will answer as succinctly as possible, but I have to elaborate just a little. According to the USDA, A “healthy diet” is one that:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
• Includes lean meats, poultry, fish, beans, eggs, and nuts
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Even newer guidelines released at the end of 2010 have a more effective and comprehensive focus.

 “Because more than one-third of children and more than two-thirds of adults in the United States are overweight or obese, the 7th edition of Dietary Guidelines for Americans places stronger emphasis on reducing calorie consumption and increasing physical activity. The new 2010 Dietary Guidelines for Americans focus on balancing calories with physical activity, and encourage Americans to consume more healthy foods like vegetables, fruits, whole grains, fat-free and low-fat dairy products, and seafood, and to consume less sodium, saturated and trans fats, added sugars, and refined grains”.

As long as you are eating healthfully as described above CONSISTENTLY (more often than not) the couple days here and there that you feel full and stop eating are not a big deal. Your body is going through changes to adapt to the plan you have introduced. If this is happening frequently, you’ll need to investigate further. You might also add a multi-vitamin to your diet if you are concerned about getting all your recommended vitamins and nutrients.

Your body is the temple of the Living God! Live Well in His Name!

I'll Have the Salad!

God afternoon all!

I hope this week finds you well and walking in the marvelous light of Jesus. No matter where you are right now... at this very moment, He loves you with an undying and unfailing love! His passion for you greatly exceeds anything you can ever imagine. Are you certain of this fact?

This week (hey and it's ONLY Wednesday) I had no less than 5 conversations about salad as a healthy meal choice. My antennas went up when some of those I spoke with told me what they were putting IN and ON their salads. Can We Talk?! Salads can be a healthy choice, but salads can also be very deceptively high in fat and calories if we are not careful as to how we LOAD that salad down. For example, the salad at a local fast food restaurant is 650 calories...OUCH! (No wonder that salad was so good). How is that for healthy eating? Three major factors for keeping a salad healthy (low in fat and calories) are the amount of the salad, the toppings, and the dressing. We wanted to provide you some tips about salads to keep your salad light, healthy, and working for your new lifestyle.

1. Make your own dressings. You control the fat and calories.

2. Having chicken or fish on your salad? Put the chicken or fish on the salad while it is still warm. The greens will start to wilt and less dressing is required.

3. Use pecans or other nuts instead of croutons for texture and crunch. Careful of the amount.
4. Use a light extra virgin olive oil with a dash of lemon pepper seasoning instead of salad dressing.
5. Use less dressing. Add a squeeze of lemon to the salad and use less of your favorite low-fat dressing.
6. Need some variety and need to increase daily fruit servings? Add fresh fruit to your salads.
7. Check out WebMD's tips for healthier summer salads.

If you have tips for healthier salads send them to me or post in the comments section of the blog. DearAqua4HisTemple@gmail.com

Make your food choices COUNT! LESS is the new MORE. Eat LESS...move MORE!

Your body is the Temple of the Living God! Live Well in Him!

Exercise and Injury...What Can I Do?

God Day Conquerors!  

Are you staying true to the health, wellness, fitness, and spiritual goals you set at the beginning of 2011? It's Springtime! Many folks have abandoned their new year's resolutions, but not you! It is time for new beginnings. Even if you have fallen off the goals you set, now is the time to start again. Our God is a second, third, fourth....chance God. It is also time to declutter our homes, lives, and minds. What an awesome time to invite the Lord into our hearts and into our lives for some intimate conversation and strategic planning!

I encourage you to give away 10 items in your home during your spring cleaning! You will be relieved and someone else will be blessed. Make sure it is really nice stuff. I got these cool sneakers from a dear friend when she completed her closet spring cleaning. Let us not be consumed by the romance of stuff. We can't take it with us! HEAVEN is already furnished! Praises to God!

Have you submitted your plans to the Lord? Can We Talk?! The Word tells us to give the Lord our plans and we will see those plans come to fruition (Proverbs 16:3). Now that doesn't mean we make the plans and give them to God as the final version. God is not in the business of blessing our mess! That means we submit a VERY ROUGH draft of our plans to God and He has the final say about the execution of those plans. The Message says "Put God in charge of your work, then what you've planned will take place.” Once God is in charge of our plans we can't fail, because He can't fail! Amen?!

Today's question comes from a community member who is out of state. Please pray for “T” in your prayer time. Injury and pain are major limiting factors for exercise for many people. We should always seek the advice of a doctor before starting any exercise regime, particularly when preexisting pain, injury, and health concerns are present.

Dear Aqua

My weight issue is weighing me down. I am so afraid of exercise because of the pain I have every day of my life. I just don't want anymore of it. I have a total knee replacement, bi-lateral bulging disk in L4 and L5 with bone spires and a second rotator cuff surgery that they could not repair all the way. I know that I look at what I cannot do instead of what I can, but what can I really do? God is so able to do above and beyond what we ask or think, I am just tired of asking. Love T

Dear T

There are exercises that you can do. You may have to modify them to make sure that you don't further injure yourself. I am not sure where you are in your rehabilitation process, but some exercise and rehab may help with the pain that you are experiencing. Always check with your doctor about what limitations you should adhere to so that you do not exacerbate your injury. In fact ask the doctor is there a person, place or organization that he/she can recommend that can help. You may be able to walk and may be able to do seated exercises. I heard the other day that "Walking is still the undisputed king of exercise".

Because of your limitations with EXPENDING energy it is going to be important for you to monitor your energy CONSUMPTION. In short, it is going critical for you to monitor WHAT and HOW MUCH you eat. We can give you encouragement and support virtually, but I do recommend that you find some help in your community for nutrition and exercise programs to meet the needs that you have. Call community centers and local churches to see if they offer low to no cost exercise programs. A good program will have a trainer who understands and is able to work with people with injuries.

Don't let your injuries keep you from seeking help. In fact those injuries should be the fuel that cause you to knock on every door and leave no stone unturned. God's desire is not that you live in pain. He wants you to prosper and be in good health, even as your soul prospers. Seek His will for a healthier life and lifestyle. Don't get tired of asking! God is an ever present help in the time of trouble. We will be praying for you. In fact, right now we speak healing and deliverance in your body in the name of Jesus! Stay in touch with us about your progress. 

Your body is the temple of the Living God! Live Well in His Name!

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A Test Becomes a Testimony!

God Morning Temple Lovers 

Today we are going to experience a powerful testimony from Liz. With God's help she is winning the war on diabetes and its complications. One take home message from this testimony is NOT to wait until we are forced to and faced with the choice before we start caring for God's temple. Another take home message is knowledge is power or better, what we DO with the knowledge that brings about the power. We have to educate ourselves if we are going to live healthier for the glory of God! You can send your success stories, struggles, questions, and comments to DearAqua4HisTemple@gmail.com. You can also leave your comments on this blogspot. Let's get right to it, Can We Talk?!

 

When I first came to the United States some 20 years ago I was a petite size 0, but as the time went by I gained weight slowly year after year. Once I enrolled in a lifetime membership at a fitness center and only used it for 3 months. I had no commitment and eventually I stopped going. I had no motivation at all and always had many excuses for not going. As the years progressed I continued to gain weight inch by inch in my waistline.Why? Because I love food and since I am not a good cook I ate mostly in restaurants with a complete course meal, from appetizer to dessert. I also like to eat snacks, mostly junk food. Once in a while if I felt heavy I would take a walk, but not consistently. 

BEFORE



With this lifestyle I thought I am doing fine, until one day I went for a yearly checkup; my blood test showed an elevated blood sugar. My doctor told me I had diabetes. I was in disbelief and denial. To prove to the doctor that she was wrong I began to exercise consistently 7 days a week. I would jump on the treadmill 45 minutes a day and on top of that I walk another 30 minutes after the treadmill. I started eating vegetables (I don't like veggies that much). I forced myself to eat them with tears rolling down my cheeks because I was thinking I might not be able to eat the food that I want anymore. I cut down all of my carbohydrates even white rice which I love so much. Back home we eat rice with every meal.  

I felt like I was out of order and all over the place, but I was driven and my focus was to shed some pounds and let my doctor know that she made a mistake. I eventually managed to shed 15 lbs in 3 weeks. I went back to see my doctor for a follow up and she was surprised of my dramatic weight loss but she STILL started me on maintenance medication (I have a history of diabetes in my family). 



I was diagnosed with Diabetes ~Type 2. Type 2 Diabetes can likely be prevented by living a healthy lifestyle. I wish I can turn back the clock, however I finally came to terms with this disease and I made a choice to stay fit and healthy to fight any complications that might come along the way. My lifestyle has changed so much since then. Exercise along with eating healthfully and taking my medication regularly is the vital tool for keeping me healthy today. I learned to look at and count the nutritional value on every can or package of food that I get from the store. I can still eat what I want, but only a small portion and learned to substitute this for that.

Everyday is a struggle, but I made a decision to stay healthy. To some of us exercise is like an obligation and sometimes it is hard to incorporate it in our lifestyle. I will share some of the tactics that I read from the magazine to help stick to an exercise plan. I got this from the Diabetic Cooking magazine that I subscribe to monthly.

1. Workout with a friend: Chatting with a pal makes the time fly by! (We do this at our gym in the church)

2. Always carry around gym shoes and exercise clothes: Being prepared will make you more likely to stick to a plan.

3. Add purpose to your workout, such as walking or riding your bike to work or even to the convenience store.

4. Focus on how good you feel when you're done: Exercise is proven to relieve stress and anxiety. Instead of a drink after work, de-stress with a walk. Commitment to living a healthy life style not only help to prevent complications and diseases but also helps us gain self confidence and an overall healthy attitude.


AFTER

Throughout this health and wellness journey I put my life, faith, and trust in God. Every single day of my life I ask for His help to give me strength and encouragement. I thank Him so much for graciously giving me strength, especially when I made some progress in changing and maintaining my new way of life, for without Him I am nothing.

Your body is the temple of the Living God! Live Well in His Name! 

To Eat or Not to Eat?...Before A Workout

God day! Just a quick question and some encouragement for you today. I hope the weekend was awesome and restful. The weekend can often be one of the toughest times of the week for us to stay motivated and committed to our new lifestyles. On weekends we tend to have a more relaxed schedule so our planned eating and execise often falls by the wayside. Be careful of this trap. I hope that you are staying active and keeping up with your goals. What, you say you have no goals?? Can We Talk?! We have to set goals for ourselves for health and fitness just like we do for everything else in our lives, our careers, our families, our finances, our ministries. You get where I am going! Remember if you don't know where you are going, how do you know when you get there? Set some measurable goals. When you reach them we'll all celebrate with you. Deal?

Here's our question. Remember if you want to add a response to the question feel free to leave a comment on the blog or at the email address DearAqua4HisTemple@gmail.com

Dear Aqua

If I'm going to work out in the am, should I eat breakfast first?

Dear Operation...

That really depends on you, your schedule, what you hope to accomplish. If you work out in the morning and eat breakfast first, you need to wait about 30-45 minutes before working out. I worked out in the morning, but didn't have time to eat and wait the full duration of time. So for me working out in the morning meant working out on an empty stomach. If you choose this make sure that you at least drink water prior to workout. 

There are arguments in the literature for the benefits of both (eating before workout and working out on an empty stomach) it just depends on which school of thought you follow. School #1 Working out on an empty stomach to burn more fat OR School #2 working out after a low calorie meal (with carbs and protein) to preserve muscle mass. A protein shake is also a good alternative to a full meal prior to exercise.

Whenever possible I try NOT to work out on an empty stomach. I have seen people work out on an empty stomach get into trouble. They might experience nausea, dizziness, and hypoglycemic episodes. Where experts do agree is never work out on a full stomach. That is probably the take away point. As you get stronger and more fit and learn more about your body, you will find out which strategy works best for you.

Your body is the temple of the Living God! Live Well in His Name!



Oh! My Aching Muscles!!

God day everyone! I hope that you are enjoying life to the fullest! This is what God desires for us. The response from our first communication was overwhelming. Our community is growing! Please make sure you forward as appropriate. Our first in house clinic is in the works. I’ll be giving away 2 personal training sessions with none other than Minister Ronald Marshall of The One Training, LLC. Check him out here. http://www.theonetraining.com/

We also have a testimony from a community member who is winning the war on diabetes through faith, diet, and exercise. Stay tuned! Take the Diabetes Risk Assessment on this blog page. We have great question today which many of us have dealt with and still deal with if we are keeping our workouts fresh and meaningful. Send questions and sign up to be on the distribution list at DearAqua4HisTemple@gmail.com

Dear Aqua

Is there anything I can do to help my sore muscles in between exercising/strength training?

Dear Operation…

Check out this great article on WebMD about muscle soreness. The link is provided below. You've heard it said, "no pain, no gain". I don’t advocate punishing our temples for the sake of fitness. But we do have to push our temples past our personal comfort zones to see results. With that said, unfortunately, or fortunately, depending on your perspective, soreness goes with the program. I still get sore if I do a new activity that my muscles haven't "seen" before or "seen" in a while. Not real good news, but the good news IS the muscle is being worked (getting stronger) and conditioned! As long as it is only mild to moderate pain you should be okay to keep exercising, resting the muscles when you are not exercising as much as possible. Heat (hot pack or warm bath), ice, and stretching may also offer some relief. Make sure you are stretching before and after the workout routine. You can also take some over the counter pain relief, an anti-inflammatory. Please see recommendations from the article about more severe pain.

Ah, now what would Jesus say (WWJS) about our sore muscles? Our faith is like a muscle. Just as the muscle must be stretched to the limit of it's endurance in order to grow and be strong, so does our faith. God stretches our faith through trials and testing so that we become strong faithful believers. The pain we feel as we go through testing is meant to draw us nearer to God increasing our faith, love, and dependence on Him, that pain is not meant to move us away from Him. (Side note: The pain we feel after exercise will also draw us closer to God too! Haha! I know I called on Him many times when I was trying to climb a flight of stairs when I started working out). The pain we feel when we train our muscles is also not meant to deter us from exercising but to keep us motivated and moving forward, knowing that the benefit and the victory, just like with God’s testing is on the other side.

Don't let those sore muscles deter you, it is natural. You are in training. You are doing a great job! Celebrate the soreness! Your victory is on the other side!

http://www.webmd.com/fitness-exercise/guide/sore-muscles-keep-exercising?page=2

Your body is the temple of the Living God! Live Well in His Name!