How strong are your muscles?

The last few weeks have been rather challenging for me when it comes to stress and how that effects emotional eating. However, the last several months of wise choice making has reshaped how I think, and it has opened the door to healthier options. The cravings are not gone, the desire to comfort hurts with food is not gone, BUT the mental strength to make better choices is more beefed up than ever. 

So, this makes me think today about strength. It comes as no surprise that mental and physical strength both need to be tested and pushed to their max and beyond in order to grow. Yet, at the same time, you must know yourself and STOP pushing those boundaries before lasting damage is done. And, we all need to take the right steps to protect the health of our mental and physical strength after it is greatly tested.

Here are a few nuggets to ponder as I explore these thoughts for myself today. I hope they help you too.

When life throws us things that hurt us emotionally it is tough. Those hurts are rarely seen by the outside world but they reflect in our reaction to the stimuli, they are seen in our day to day behaviors with others, and they shape the way we think. It can cause us to push good people away, hold ourselves aloof, laugh at things that aren’t funny, etc. It can also push us to many bad behaviors such as emotional eating, promiscuity, drugs, alcohol, and even turn good behaviors bad – one for example is over exercising.

If we are wise we will focus on the after effects of an emotionally stressful day. We will create healthy habits for stress relief such as reasonable exercise patterns, trusted confidants for venting that goes no further than that person it just lets us get the poison out, or best of all prayer and Bible reading. God is the best listener, He has provided the best advice, and He loves you more than anyone else ever has or ever will.

We also must evaluate relationships with people that cause great stress in our lives. Sometimes the people that cause you the most emotional pain are the ones closest to you. Memory lane for me is filled with words that caused me to doubt my own self worth. Yet, as time has gone by, the main person behind the words that cut so deep has drifted further and further out of my life. This drifting away is painful even now, but NOW too, I am in such a better place mentally because I don’t constantly see a person that I know views me as lacking in many ways because I am overweight. However, the lesson I have learned from this is words hurt, they cause lasting pain, and I need to be careful with my own words with others. And, when I do fail and hurt another with words I really need to be more humble and apologize sincerely…I am a work in progress!!!

We MUST view ourselves with the value God places on us and that my friend it is HIGH!!! The price God placed on us cost the life of His very own Son!

Yes, God wants us to be healthy. We can’t get away from that when we read the old laws in the Old Testament. Many of the laws God had in place from how to properly dispose of body waste to cleaning up after the slaughter of animals we now understand was to protect the life of His people from unsanitary conditions. And we can see the results of the sin of gluttony running rampant in the streets of America today!

Any athlete knows to build physical muscle you need proper nutrition. You must fuel your body with a healthy diet of good proteins and carbohydrates. You need fuel prior to exercise, during exercise, and after exercise. Imagine your car. It must have fuel in it to start, in it to run, and if you want it to start up again it needs fuel when it is at rest. Our bodies unlike a car never shut off. We are always burning a little fuel just to maintain breathing, circulation, and waste processing. Proper fuel is vital to use and build muscle.

Many women in particular are not interested in working on building muscle but let me encourage you to rethink that if it is you. Muscle weighs more than fat, but it also takes up less space. Muscles aid in movement of your body while fat slows a body down and inhibits proper movement. Muscle BURNS calories even at rest, fat does not it is the storage unit. Muscles in your core (abdomen/back areas) help stabilize your spine to prevent back injury. The list of healthy strong muscle benefit is long! So if you are not trying to build a little muscle or maintain your muscle strength I encourage you to really think about it. I don't know the woman pictured here but the photo speaks for itself and muscle vs. fat WINS! Awesome job Ma'am!!! 

My top three favorite products in the AdvoCare line to help get my body ready, willing and able to work out and build stronger muscles is the Pro20 which gives me a great boost of energy and protein to work out on, Post Recovery Workout which helps me refuel while getting right to work aiding in muscle repair, and Night Time Recovery which allows my muscles to have some great building blocks to repair away while I sleep. Oh, I just can’t tell you how thankful I am to have found some great products that are aiding me in the journey to a Healthier ME!

Strength of mind and body are vital. God tells us in Proverbs 4:23, “Above all else, guard your heart, for it is the wellspring of life.” Our emotions can control us if we don’t control them. Our feelings once hurt, may never heal if we don’t properly nourish them with good things. And sometimes, even when it hurts we must cut out the bad things in life that keep us from being strong body, mind and soul.

I rambled today I know, but I hope you garnered some encouragement for yourself on your own journey to a healthier you. Keep at it! Don’t let anything stay in your way!

As always, I thank you for your encouragement and appreciate you all so much. Leah

Things that just go together.

I have been trying to exercises, eat right, study my Bible, do my job, try to get smocking done, and try to figure out to be in two places at one time. So, I feel like I am OUT of CONTROL!!!

So tonight as I prepare for bed I thought I would jot down some thoughts to share with you.





1. When it comes to our meals we need to get a healthy balance in throughout the day. If you are doing exercise you need to remember that your body needs protein to build and repair your muscles. You also must have carbs to provide fuel. Yes, your body will burn "fat" for fuel too, that is the plan, however we want to trick our metabolism into weight loss mode! So, make sure your smaller meals and your healthy snacks contain both carbs and protein.
Here are some examples of what I do. For breakfast I make some of my multi-grain "oatmeal" and will mix in a 1/2 cup of any flavor yogurt OR chop up 7 almonds and mix in with it. Snacks may consist of measured/counted almonds, walnuts, or cheese with a veggie or fruit. Lunch & supper will contain chicken or fish most times with veggies. Sometimes I will have beans of some sort instead of a meat that substitutes for protein.

2. When it comes to exercise we need to remember that STRETCHING definitely goes with exercise! I have been looking up information about this and am really trying to stretch more than ever. It helps you to limber up for exercise and makes you more flexible throughout the day too. It also prepares your muscles for the strain of the exercise you are going to put them through. When you stretch after you work out it helps relax muscles, helps to cool you down, and will help with cramping of muscles later I personally have found!

3. Prayer & Bible study. Do you know how many times I get so busy I FORGET to pray! It is just awful. I usually figure it out when I realize that my day is just spinning like a crazy top with nothing going right! Sometimes I find myself in my prayers and my crazy busy mind just splinters off onto a tangent, and I have to reel myself back in and get right with the Lord - again. I find trouble sometimes "being still" and remembering that God "is GOD"! And, when we study our Bibles we need to be seeking the Lord in prayer asking Him to help us understand His word as HE wants us to.



4. Motivation and encouragement they go to together too. Sometimes it is so hard to stay motivated by yourself. Sometimes you get motivated just by encouraging others. This blog provides me with a source of motivation with the hopes that something I am trying to do and learn to help myself, can be shared and help you. Sometimes, on down days or weak moments I can come to my computer and read your encouraging comments and find instant motivation. Sometimes, I can reach out to others that I know get what I am going through and we encourage one another, and we both get motivated! Never underestimate the power of an encouraging word. If you are feeling down think about others that may be feeling the same and you reach out. Who knows you may start an ENCOURAGEMENT REVOLUTION that gets a MOTIVATIONAL train going!

We all need to slow down and focus on our inner man each day. The soul will be with us for eternity and this old physical body for a short while. We need to take care of both that is for sure, but our SOULS are the most important.

I hope you all have a very good day. May you achieve your goals. Keep God the main thing. And as always thank you for your encouragement! Love and hugs! Leah

Spice it up!!!

I have been looking up interesting things about spice and what they bring to the table as far as food preparation. It is simply amazing to me the powerful punch some spices can bring to food with just a tiny amount being added.

Think about Cayenne pepper, or red pepper. This is a spice that can bring some HEAT, which I absolutely love! It not only brings heat or a little zip if used in moderation, it is also packed with anti-oxidants too! Plus, it stimulates your metabolism, which helps you burn off calories faster.

As I researched spices, I could not help but think about the fact that God tells us in Matthew 5:13 that we are the salt of the earth, but if we lose our flavor we become useless and should be thrown out.

If I went to my cupboard and reached into it for my Cayenne pepper there are some things I am looking for as I do so. I don't want to see green mold in my bottle. If I do, then I know that I did not properly store or protect my spice and I will need to toss it out. The same goes with my soul. If I don't protect my soul from things in the world, like poor choices of entertainment, having friends that I spend to much time with whom are very worldly, or failing to study the scriptures and pray daily, then I am not properly caring for my soul as a Christian should. This will make me useless to do the Lord's work.

Also, if I find the Cayenne pepper looking as it should and I measure out the right amount, but upon tasting my food can not discern its flavor at all, then I am going to go check my spice. If I taste it and find that it has no flavor then I will toss it out.

As, I drove for my job today, I listened to a sermon about the book of Acts. Johnny Ramsey does a very good job of teaching entire books in an overview and something he discussed today made me think. The early Christians were under great persecution. They sometimes died preaching and teaching so that the Word of God could be spread. Today, we are so blessed in America with religious freedom, yet we fail to advocate boldly in the world around us. We blend in. We have no unique flavor. We are like the Cayenne pepper that failed to do its job and had to be tossed out into the trash.

I know this blog post really isn't about a healthy lifestyle leading to weight loss. UNLESS, as a Christian you feel guilt at times for not knowing the Bible better, or not having the confidence in what you know to be the truth to defend your faith. If you are an emotional eater, and you feel that you fail to be a good Christian, that may be a reason for some of your emotional eating.

God doesn't expect us to be flowery orators. Look at Moses. God sent Aaron with him. God doesn't expect us to learn it all in one day either. Look how long he took Saul/Paul aside to teach him after his conversion. So, if you feel that you need to get into the scripture jump on in, it is a wonderful place to be. If you feel that you have been remiss in studying as you should, then just ask for forgiveness. God loves you, He wants you in heaven, and He is ready, willing, and able to forgive you.

So, if you want to spice up your life here are two things you can do.
1. Do a little research into spices. You may be very surprised what health benefits they will bring to your physical diet, and what tasty treats they will bring to your taste buds.
2. Get into some serious Bible study. It will enrich your soul, it will draw you closer to the Master, and it will prepare you to be a better servant of His.

Thank you all for your encouragement. Please keep trying to reach your goals. The Lord needs us to be healthy body and soul to get out there and reach and teach the lost, to care for the sick, the elderly and the orphans. If you are in a situation that doesn't allow you to be mobile very easily, there are many things you can do from home. You can teach World Bible School correspondence classes. You can be an encourager via Facebook, or snail mail. You can be a prayer warrior. You can study the word and write curriculum for Bible classes that are 100% Biblically accurate! ANY WHERE YOU ARE IN LIFE, GOD CAN USE YOU, IF YOU ARE WILLING TO FOLLOW WHERE HE LEADS!

Stay focused! Leah

Lemons!

There are many uses for this sour little fruit. I have heard of many of them. They run the gauntlet from weight loss to acne control. Yet, this sour little fruit could have easily been over looked if people had only relied on their taste buds. I personally love to eat lemons, but most folks don’t go around sucking on lemons or eating lemon wedges that I know. Someone went past that first sour taste and found a wealth of goodies!

Let’s look at the lemon.

It can help with acne problems. Put a little fresh lemon juice on affected areas and go to sleep. Wash your face in the morning. You are letting the low pH of the lemon that makes it antiseptic work on your face naturally.

If you need a pick me up because you are tired, cut open a lemon and take a smell. It also helps to relieve anxiety in this manner too. I saw a picture of a hiker with a lemon cut open, a straw inserted, and he was sipping away because it was providing him with hydration and an energy boost!

If you get sores in your mouth, then rinsing with lemon juice diluted in water will help them heal.

It really helps with colds and fevers to mix lemon, honey and hot water into a nice cup of lemon tea to sip on every couple of hours too. To help relieve your sore throat and help with tonsillitis you should dilute lemon juice, water and salt to gargle every hour or so. And you don’t have to worry about swallowing the gargle like you do Listerine!

It even helps with halitosis. In other words bad breath - even smokers breath!

It can act as a pain reliever too. Just drink the juice of one lemon in water once per day.

And of course, those of us who are looking to lose some weight should jump start our day with a cup of hot water and the juice of one lemon. You can keep your metabolism boosted throughout the day with a cup of water, the juice of a lemon and a dash or two of cayenne pepper.

Lemons, they are truly one of God’s powerhouse plants that we can use to help feed our families and to keep us well. Yet, they teach us another lesson too. Sometimes things that are good for us don’t always taste good, or it takes an acquired taste to handle and appreciate.

Sometimes, I feel that way about some of the things in the Bible. When a new movie comes out that I think would be so funny, sometimes I want to justify it to myself and go see it even though I know that the content will not be holy. Yet, I know if I go to that movie theater or Netflix or the TV and watch a movie filled with cursing, or fornication or (name your poison), then I have used my time and my money to glorify sin.

Movies are just one source of things that make being a Christian hard sometimes. I have to choose to pick God and His ways over things that sometimes everyone else is doing and I just don’t want too. I would rather go along with the crowd, and sometimes unfortunately I do and it always brings me guilt. When I am watching something in mixed company especially that is racy, I can feel my cheeks heating up, and I get squirmy in my seat wishing I was somewhere else, yet it was I that chose to be there.

As I focus on getting spiritually and physically healthy I have had to suck on some lemons lately. I have had to dig deep into my mental basket of craziness and take a look at some things that make me tick. Some of those things have been buried deep and have been ignored for way too long, but now that I am dealing with them, I am coming to see that purging the brain of ugliness is so wonderful, especially when you are trying to fill your mind with good things.

Just like lemons at first seem to bitter and sour for good use I can take some of those bad memories and turn them into good use too. How? I can relate to folks going through things I have already been through, and if I learn to deal with those problems in a godly way then I can help them learn to do the same.

Galatians 6:2 - Bear ye one another's burdens, and so fulfil the law of Christ.

God wants us to help one another. I can tell you that every time I have attempted weight loss it was very frustrating to get guidance from a bean pole that had never had to lose a massive amount of weight. I was grateful and I was thankful for their help, but I never felt like they understood where I was coming from.

My aunt Jean had breast cancer. She fought it for many years before it claimed her life. One day I was visiting with her and as we chatted she made this comment.

“I have really valued Heather. She talks to me and tells me about things she experienced in her fight against cancer, and she knows how I feel.” I will never forget that look on her face or the sound of love and appreciation for that link she had with my cousin. Heather fought cancer as a teen in high school and thankfully continues to be in remission today.

I learned from that conversation that you can truly help ease someone’s burdens by sharing like experiences. It bears out in the trials of life whether they be illness, death or weight loss. It is very true concerning being a Christian. God knew this and encouraged/commanded us to fellowship with Christians on a very regular basis.

You can become one of God’s powerhouse Christian encouragers by sharing your experiences with others and trying to help them. Get busy studying God’s Word so that you can teach it! Look for folks struggling with things you have experienced and reach out to them with the love of the Lord! You’ll benefit just as much as they will!

So today, don’t walk around looking like you have been sucking on lemons. Dwelling on your failures won’t change them. Ignoring problems will not make them disappear. But if you look at them with a heart seeking God’s ways in dealing with them then you will be able to make those sour lumps in your life into sweet lemonade! Then you can share it with the world around you!

Thank you all for the encouragement on my journey to a Healthier Me. I hope your day is filled with goal accomplishing steps. I hope you fill you mind with the wonderful words of God. I look forward to hearing from you about your successes! They keep me going and I thank you for sharing!

 or

What do a Tooth Brush and a Bible have in common?

As I walk along the journey I am on to a Healthier Me, I find myself cruising websites for health information. Since there is heart disease in my family I want to look into ways to incorporate better heart health in my new lifestyle. So, and I admit I had already heard this but wanted to know more, I looked at the health benefits of proper teeth brushing and how to do it properly.

Amazingly, people with high amounts of bacteria in their mouths that lead to gum diseases often are found with hardened arteries. Hardened arteries result in higher blood pressure, less constriction/expansion of your arteries, and possible stoke, to name a few problems. Wow! Just by taking the time to brush your teeth you can help your heart!

So, how long does it take to brush your teeth? If, you spend the recommended 2 minutes brushing twice a day and another 2 minutes once a day to floss, that is a total of 6 minutes. You’ll have better looking teeth, better breath, and a healthier heart.

Much like not brushing our teeth causes hardening of the arteries, which is part of our circulatory system pumped by the heart, not reading our Bibles on a daily basis causes a hardening of our hearts.

Think of Pharaoh in those first several chapters of Exodus. He refused to hear God’s message. He would be tempted to have a change of heart, but then his heart hardened; it turned back to what he wanted. Look at what all it took to change his heart enough to let the people go.

1.       The water turned to blood. Imagine turning on the water in your home and it was all blood. No baths, no clean dishes, no cooking, no laundry, no swimming in the pool, and you can’t even go to the store and buy water because ALL the water has turned to blood. The bloody water lasted for 7 days!

2.       Then here come the frogs. I would drop dead of a heart attack. Pharaoh did give in, but once God had taken the frogs away he changed his mind/hardened his heart.

3.       Lice. Have you ever had to get rid of lice? Imagine the massive infestation. All over the animals and the people. MISERY! Pharaoh would not change his mind. His heart remained hard.

4.       Then flies swarmed in. I bet that was one miserable existence swatting pesky flies! Yet Pharaoh still would not change his mind. His heart remained hard or he was stubborn.

5.       Then he caused disease to fall upon the animals. This would be akin to all the cars breaking down and many of our food sources being corrupted. Imagine the noise of animals in pain. Yet, Pharaoh would not change his heart. He would not let the will of God in.

6.       Then there came boils. I had a boil once in high school. Imagine a zit on MAJOR steroids. It hurt so badly! Yet, even when the Egyptian people were covered with them, Pharaoh too, he still refused to listen to and obey God’s commands.

7.       Hail. It was a terrible hail storm. It destroyed all vegetation and it struck down the animals and people in the fields. Did Pharaoh change is mind? NO. His heart stayed hard.

8.       Then the locusts came. Whatever was left of the crops or vegetation that could be gleaned from the wreckage of the hail was destroyed by the locusts. Pharaoh still remained with his hard heart.

9.       Then darkness came. It was like an ominous warning of the last plague. Three days with no light. As Christians we know the light is God. It was still not enough. Pharaoh would not let God in his heart.

10.   Then the sad day of the death of the first born in each Egyptian family. Pharaoh finally allowed the people to go as God requested, but only after a terribly high price had been paid.

Even after all of this, Pharaoh once again changed his mind after the people where on their way, and his actions resulted in a mortal blow to the Egyptian nation. His change of mind caused the death of many of their men in the Red Sea as they chased the Israelites to return them to captivity.

So how does this lesson from the Bible tie in with brushing our teeth?

I look at it like this, if I want God to be #1 in my heart, I have to let HIM in. He doesn’t slip in without me knowing it. He doesn’t come in without being invited. I won’t know what to do in order for Him to be able to stay in my heart. So I must take the time to properly read my Bible each day to keep God in my heart and the world out. The world’s ways of thinking are what make my heart hard.

God wants to be in our hearts. He wants us to have healthy hearts, both spiritually and physically. So, if you are struggling with things in life you need to do some self-examination.

I love the phrase, “Make the main THING the MAIN thing.” If God fills your heart it is so much easier to turn away from temptations in life.

If I don’t brush my teeth then I will have mostly likely have tooth and gum problems, and possibly have hardening of my arteries. Without proper devotion to Bible study, then my spiritual heart will be hardened to the will of God. Both can lead to death.

As always, I thank you for your support. I hope you have great success with all of your goals for the day. If you do make a mistake, fall off the wagon, eat a bag of cookies, or fail in any way don’t quit. Just take inventory. Stop and think. Repent if necessary. Pray for strength. Reach out to someone who knows your struggles and can help you over the bump in the road.

God’s blessings to you all! Leah

What No Magic?

How many times have you wished for overnight success? How about a magic pill to help with weight loss? How many times have you thought if you just had the right Bible study program to follow that you would be a more dedicated Bible student? There are some words that really hinder accomplishing goals. They are: If only _____.  When _____ happens.  I need ____.

I wish I could take a picture for you to see the number of books in my home. I have books that address marriage issues, how to work/fix relationships, binge eating, overeating, food addiction, handling anger, living with and overcoming addiction, healthy nutrition, exercise books, and a vast number of books to aid with Bible study. Yet, if you asked me right now I would have to tell you that I failed as a wife, I struggle with my temper, I have a hard time keeping addictions under control, and I feel like a poor Bible student. By sharing that with you I am revealing another flaw…I am a negative thinker!

These books along with all the exercise equipment, gym memberships, and dietary supplements/pills that I have bought over the years have been my way of seeking a magic bullet to deal with a major problem. Many of us in America are looking for that magic moment instead of being proactive and productive when it comes to dealing with personal flaws that need attention and improvement.

So today I have been looking for the most effective home exercise routines that can be done with no more monetary investment on my part. I could not help but laugh at myself when I read the following post on WebMD. http://www.webmd.com/fitness-exercise/guide/7-most-effective-exercises?page=3

This little article utilized things I already have at my disposal at home. I have just failed to include the magic of them. What magic? Me and some motivation!

The only magic you need to succeed in your goals from weight loss to being a better Christian is very simple. YOU must become a DOER and not just a thinker of things. Don’t get discouraged because growth takes time. Sometimes it is so SLOOOOOW and others times it is so fast you feel afraid to blink in case you miss something. So make your plan and get busy!

If you are looking for a better method of Bible study and need a “group” to join please join us on FB in the group, “Digging Deep in God’s Word”. We have just started a yearlong Bible study that is already proving to be motivational and growth building for our souls! http://www.facebook.com/groups/282349391779769/?id=284932321521476&ref=notif&notif_t=group_activity

And if you need group support on a budget for emotional eating programs or support system(s) please feel free to contact me at stepstoahealthierme@gmail.com or check this link to find a nearby group of Overeaters Anonymous http://www.oa.org/meetings/find-a-meeting.php Sometimes we need the support, encouragement and sense of belonging that comes with a group striving for the same things. God knew this and encouraged us to fellowship with other Christians, and it works in the weight loss area too! Magic is just an illusion...God is real and His ways heal!

Of course don’t fail to seek the Heavenly Father out in prayer and through Bible study. After all He is the best friend with some awesome powers that you will ever have. If you don’t know Him and would like to learn more about Him I’ll be glad introduce you to Him though Bible study.

As always, I can’t express my thanks for your continued encouragement and support on my journey to a Healthier Me.