Aging Gracefully

Just what does it mean to age gracefully? More aches, illnesses lasting longer, and less patience. Just how does one do that gracefully? Well, one way may be to continue exercising! I know….I know…..some of you are so SICK of hearing about exercising!!! Well, get over it! Authors Chris Crowley and Henry Lodge, M.D. from the book ‘Younger Next Year’ say,...... “Decay – that’s the message the brain sends to your body after around age 40 if you are sedentary……Conversely, the latest science has found that exercise overrides the “decay” signal by sending powerful chemical messages to the brain and body to grow and stay strong. Aging is inevitable, but researchers say that exercise – along with other lifestyle factors – slows down the degeneration of the body and brain so that you can enjoy an active and healthy life well into your eighties or beyond." (O.K. We need to stop right here and give God a SERIOUS Shout Out! Isn't He awesome?! Adam and Eve 'blow it' for us all in the garden of Eden so now we have these decaying bodies. BUT GOD gives us a way to override the 'decay' signal! Well, I'll just praise Him myself then! HALLELUJAH!!!.....but I digress...) SO,if you are 40 or older you just OUGHT to be running to your closet and putting on your tennis shoes right about NOW ! Ready, Get Set, Go! How many more studies or quotes do you need to read before you ‘get it’? And, if you are not 40 yet, don’t even think you will WAIT until you turn 40 to choose a regular exercise regimen! Not! I think that is highly unlikely! Look, I know it’s not always easy. Take this morning for example. Oh, my GOSH, was it hard for me to get up for my walk! First of all, when I hit the snooze button on the alarm I noticed how cold my house was! Goodness! It felt like ice! Yet, it was so warm under the covers! I just couldn’t get up! Then, when I hit the snooze button a second time, I noticed how GO-OO-OOD my bed felt! Must I get up, I thought?! Can’t I skip today’s exercising, I thought?! But, finally, after hitting the snooze button a third time, I got up. As a result of those delays, since I do my morning devotional before I do anything else, my 60 minute power walk had to be reduced to a 45 minute power walk so that I could get to work on time, but it was still worth it, because believe it or not, it wasn’t as cold outside as it was in my house, and, before I knew it I was having a good ‘ole time on my walk! I was mad at myself for hitting the snooze button three times! I wanted my 15 additional minutes! What a great way to start the day! See! It’s always better once you just get up and do it! Isn’t that what we tell our children?! So, what do you need to jump-start your exercise regimen? We simply don’t have any more excuses for why we don't exercise because we now have too many choices! So, find what works for you and choose to age gracefully – no matter how old you are.

Are You Unequally Yoked?

Many people think that the scripture 2 Corinthians 6:14, which begins with, “Do not be unequally yoked with unbelievers..”, is advice strictly for those who are getting married. Of course, it is in reference to all relationships, and now we see we can also apply it to our friends and their beliefs about their health. Studies have proved that often we have a tendency to be as healthy or as unhealthy as our friends and family members. “A study of more than 12,000 people found out that when a person becomes obese, their friends are 57 percent more likely to also put on weight. Their brothers and sisters have a 40 per cent increased risk of becoming obese and their husband or wife a 37 per cent greater risk.” Another study proved, “Obesity can spread from person to person much like a virus, according to researchers. When one person gains weight close friends tend to gain weight too….You change your idea of what is an acceptable body type by looking at the people around you.”…….Hmmm…Of course this does not excuse us when we give in to every whim and fancy by overeating and/or eating foods that we know are not good for us. Neither does it excuse us when we choose to be sedentary rather than active. I still believe that what we choose to put in our mouths and whether we choose to move our bodies more than anything else determines whether or not we enjoy a healthy lifestyle. But, I do think these studies have some merit. I do think it’s much easier to stop and pick up a dozen of donuts when you know you have people to help you eat them! If no one in your inner circle is going to admonish your poor choices and encourage you to make better ones, I suppose the only recourse is a life of eating poorly and being sedentary. So, let’s ask ourselves some questions. First of all, what do my friends and family members, those people whose perceptions I value and think are important; what do they really think about being healthy and fit? Is it important to them that they be healthy or do they just say that and then eat anything they want and rarely exercise? Secondly, do I allow their behavior to influence my choices when I know what is right for me may not be what they advise? Though I am not encouraging you to fire your friends and get some new ones, it may be time to assess just what kind of influence your family and friends are having on you. Your health is worth that much; isn’t it?

The Truth and Nothing But the Truth

Last week as I was reading one of the many fitness magazines that I love to read, in an article about New Year’s resolutions, the writer recommended that we stop “Why-ning”, i.e. stop asking ourselves questions like, ‘Why don’t I have a better job?’, ‘Why isn’t this and that right about my life?’ etc. Actually, when it comes to moving forward to a healthy lifestyle, I would encourage us to go right ahead and ask the Why questions, as long as we are truthful in our answers:

QUESTION: Why is it that I STILL don’t have a regular exercise regimen?
Truthful answer: Because I’m lazy.

I know that was painful, and you are just about ready to exit out of this blog, but let’s be honest with ourselves. Men, you are more selfish than women and you know it. Anything you want to do, you do it. Women, not only are we masters at multi-tasking (which I have decided is more of a curse than a blessing….more on that next time…), but in general, if there is something we want to do, no matter what the circumstances are, we will FIND a way to do it. It doesn’t matter what or who we have to move around, re-adjust, or re-schedule, we will find a way to do what’s important to us.

QUESTION: Why don’t I eat more fruits and vegetables?
Truthful answer: I choose convenience rather than quality.

Whether it’s because of convenience or unwillingness to cook, be honest; you are making a choice. If we are not careful, not only will our fast paced society keep us from missing out on what’s really important in our lives (God, family, relationships, giving back), it may also prevent us from taking the time to eat healthy.

QUESTION: Why do I gain the weight back as soon as I lose it?
Truthful answer: I continue to go on diets. I refuse to make lifestyle changes.

Diets don’t work. But, you already know that, don't you?

QUESTION: I know what to do to lose weight and be healthy and fit, so why won’t I just do it?
Truthful answer: I want a quick fix; I want it to be easy AND I still want to be able to eat any and every thing I want.

Now what did our mothers always tell us? Anything of value is worth working for……it takes hard work for long lasting results…..if you don’t work for it you won’t appreciate it……if it happens over night it won’t last a lifetime…Well, our mothers were right!

Here’s an idea: Instead of not being totally honest with ourselves and making New Year’s Resolutions that we won’t keep, why don’t we simply choose to apply what we already know?! “The things which you learned, received, heard, and saw in me: do these things, and the God of peace will be with you.” Philippians 4:9

What a concept!!!

Have a Happy Healthy New Year!

What's Your Motivation?

Today, I bought a pair of blue jeans for myself for the first time in ....Hmm....maybe 10-15 years. (The one pair that I do own is about two sizes two big and though very comfortable, look simply dreadful. My 14 year-old son loathes them.) Family members made sure I did not go alone as my sister insisted that she accompany me to the store, and before realizing this my other sister volunteered to provide her assistance. My nephew and his wife teased me as I walked in front of them in my new jeans. I blushed. My nephew said, "Hey, you work out all the time; you eat right every day; you deserve to look good in some nice jeans." Though looking good in a pair of jeans is obviously not my motivation for eating right and exercising -since I have not bought any in over 10 years - it helps to have a good reason (or reasons) to motivate us to be healthy and fit for the rest of our lives (not just for a season). Trying to fit into a dress is not motivating enough for good habits to become a lifestyle. Looking good for hubbie won't last forever if you yourself don't want to make the changes. Perhaps your motivation is that you want to do what you can to add longevity to your life. Perhaps, while you are living, you might as well be healthy. Perhaps, you have children, or grandchildren, or god-children that you need to be a good example for. Perhaps, you are determined to break the chain of disease that seems to run in your family, that can be controlled by eating healthy and exercising consistently. Perhaps, physically, your life really does depend on you being healthy. Perhaps, our motivation should be that because the Lord has blessed us with such awesome physical bodies, the least we can do is whatever it takes, to take care of them. Perhaps your motivation is that you are just sick and tired of being sick and tired.

So, what's your motivation?

Hmm....these jeans actually do feel kind of comfortable...who knew?!....:)

They're Here!

The holidays are here! So, how can we make it to January 2nd without seeing more of ourselves in the mirror than we do now?

• HOLIDAYS are here; not HOLIWEEKS; not HOLIMONTHS! For the next several ‘weeks’, do not give yourself license to forgo the healthy eating principles you have acquired. Thanksgiving is a holiDAY! Christmas is a holiDAY! New Year’s day is a holiDAY! If there are any other days in the next upcoming weeks where you will find yourself surrounded by LOTS of food, remember they are just that: days! When that ‘day ‘ is over get right back on track with your healthy eating and exercising.
  
• GIVE AWAY THE LEFTOVERS. When the meal is at your house, tell folks to bring their containers so they can take all of the leftovers of the food you don't need right back out the door with them!
• DO NOT DEPRIVE YOURSELF. When we deprive ourselves of something we really, really want, we often overindulge on something else, or finally have what we really want along with what we did not really want. Enjoy what you want but use portion control, and try not to eat as much as you would have in the past.
  
• KEEP MOVING! Perhaps you will want to give your regular exercise regimen a hiatus for a few days during the upcoming weeks, but you can still keep moving. Keep taking the stairs instead of the elevator. Keep parking far as you can from the store entrance. Keep making LOTS of trips to the mail room or copy machine. Keep walking the long way to the post office or neighborhood market. Keep moving!
  
• BE PREPARED ON YOUR JOB. From chocolate candies, to muffin baskets, to potlucks, to gift exchange celebrations, you name it! Take your own healthy snacks to work with you. You may still want to indulge on the holiday delicacy, but if you have your own snack you will have options.
  
• THE ALL YOU CAN EAT HOLIDAY BUFFET. 1) Don’t hang out at the food table. 2) Drink water the entire time. 3) Choose lots of fruits and veggies. 4) Beware of dishes cooked in sauces and creams. 5) Choose lean meats. 6) Have your favorite dish, just don’t have so much of it! 7) Chew slowly! 8) Exercise the one plate rule: pile it high with whatever you want but never go back to the buffet!
  
• TAKE YOUR OWN. Who cares what your family members say?! You can’t control what others will bring but you can control what you bring to the family gathering.
  
• FOCUS ON FAMILY, NOT FOOD. Enjoy each other. Play games. Tell stories. Look at pictures. Play outside together! Create memories!
  
• TAKE A BRISK WALK THE MORNING OF THE EVENT, OR THE EVENING OF THE EVENT, AFTER THE MEAL.
  
• THE NEXT MEAL YOU CAN START ALL OVER. Too often we say, ‘Oh, well, since I have overeaten at lunch, there goes the rest of the day.’ WRONG! You can make a different choice. Choose to get back on track at dinner; don’t wait until the next day!
  
• TOMORROW IS A NEW DAY. If you do choose to wait until the next day to get back on track, rather than the next meal, that’s fine too! Just don’t put it off until the next week! Tomorrow means the next day!
• STEP AWAY FROM THE FOOD COURT ! If you must eat at the food court while shopping, 1) try the kid's meal, 2) eat before you go to the mall, 3) don't have lots of cash on you, 4) put a 100 calorie snack in your purse to have to eat first so you won't eat so much.
  
• FAST FORWARD. Imagine how you will look and feel if you gain weight between now and January 2nd. Picture yourself on that morning as you stand before the mirror, or struggle with your zipper on a pair of pants that fit fine in November. Not a pretty sight is it?
  
  Enjoy your holidays! They're here!
  

21 Days - PLUS!

They say it takes 21 days to create or break a habit. Hmmm.....well, I have not had chips of any kind for over 21 days!!!!!!!!!!!!!!!!!! Oh, No......maybe you don't understand!!! I - ME - MOI - Dale W. Hill - the I-don't-need-dip-just-give-me-the-chips, if-there's-chips-at-an-event-that's-where-you'll-find-me...THAT Dale! I love chips - this includes Doritos, pretzels, Tostitos, baked chips, soy chips, flax chips, blue chips, veggie chips - ANY KIND OF CHIPS! But, again, I repeat, I have not had any chips of any kind for over 21 days. HALLELUJAH! The decision to do such a thing resulted from a conversation that went kind of like this:
Self: Maybe I should just stop eating chips altogether.
Old self: Yeah, RIGHT! SIKE!!! Don't be unrealistic!
Self: But it appears that I cannot control myself when I eat chips...even the ones that aren't that bad for you like the baked ones or the flax ones or veggie ones - over eating is still over eating. Healthy chips or not, I just lose control!
Old self: Who do you think you're talking to?! Hello! You love chips! You serve them at your house OFTEN when you have fellowships in your house OFTEN! YOU buy the chips! No one asks you to! YOU buy them! You love them! AND, your husband buys them a LOT! They're in your house weekly! I think you're really going over board with this 'healthy' thing if you think you should stop eating one of your favorite snacks. You're always telling people to be realistic, and to be balanced.....a few chips every once in a while are not going to hurt you.
Self: That's just it! I can't eat a few! I can't eat just 10! I can't eat just 20! Then, afterwards I feel bad physically because of over-eating, and emotionally because I feel guilty!
Old Self: So, what are you going to do?! You're just going to stop eating chips - just like that!? Cold turkey?!
Self: I did it with pork and beef in 1981! You know how I grew up loving bacon, pork chops, barebecue ribs, sausage, etc, but in 1981 I gave it all up! ( NOTE: Though I still don't eat pork and beef, I no longer think that one needs to give up pork and beef to eat healthy...as long as you're eating lean choices of meat, NOT fried, NOT smothered, and NOT all of the time!)
Old self: That was different!
Self: Exactly! That was actually real food! ....a staple.....with vitamins and nutrients.....We're talking chips here! If I can replace pork and beef with soy and veggie products, surely I can replace chips! I don't NEED chips! They're not nutritious! Look, I can't control myself when I eat them and I don't like that....and when I lose control with the chips it just leads to other things that are not good for me.
Old self: So, how do you propose to do this?
Self: One day at at time....they say it takes 21 days to break or create a habit....If I can do it for 21 days then maybe I can do it for a lifetime! But, I'm no fool. I'll add a PLUS! I'll add a prayer, 'Lord, please take away the desire for chips from me."...just like I pray when I pray for people to stop smoking cigarettes; I ask the Lord to take away their desire for nicotine. Well, I KNOW the Lord is going to have to help me do this, so I'll pray this prayer all of time!

This 21 day experiment has been very interesting and fulfilling. There have been some tempting moments to say the least! The hardest one so far was one evening when I took my son to Subways and he got back in the car with his sandwich and some Doritos! Oh, my gosh! Doritos never smelled as good as they smelled that evening! Before I knew it, I said to him, "Give me one please" and my hand reached for his bag then out of nowhere I snatched my hand back and said, "No!...never mind......" That was close! So far, during this time, when my husband brings chips into the house, I put them away where I can't see them, and if I must, I leave the room while he is indulging. I believe I'll keep praying and keep going without chips. ( I included crackers too - Ritz, saltines, Cheese-its, Wheat-thins, veggie crackers.......I lose control when I eat them too.....and I also haven't had any of them in over 21 days.)

Perhaps you too need to create a new habit or break an old one. Give it a try. Give it 21 days with your own PLUS prayer! Maybe such a 21 day-Plus experiment like mine is a bit too drastic for you, but for me, a girl's gotta do what a girl's gotta do - WITH God's help, that is. And honestly, I don't feel deprived or like I'm missing something, but like I said, I'm no fool!.....Thank goodness for the PLUS! "Cast ALL your care upon him, for he cares for you." I Peter 5:7

I've Found the Cure!

Accounting and Accountability!! I've found the cure!....I suppose 'found' is not exactly the appropriate word to use; more accurate would be 'rediscovered'. Not being able to run 20-25 miles per week for the past several months has really been difficult to adjust to - in more ways than one. I miss it, but not only that, it turns out, I was one of those persons that was allowing myself to eat foods that were not very nutritious because I decided all of my running would easily burn off any unwanted calories. Well, I've learned the hard way that for me personally, brisk power walking, riding my bike, nor doing the elliptical machine burns off as much calories as running does, and that discovery resulted in some extra unwanted pounds! For weeks, that woman in the mirror kept telling me she would start journaling but she lied. Journaling is a wonderful Weight Watchers tool that I love to hate! (Other weight loss programs also include this tool in their program but it's called by different names) Journaling (or tracking) requires one to write down what they eat each day. It's so tedious!!! But, this tool always keeps me on or puts me back on track because it makes me accountable and forces me to acknowledge what I'm eating - and NOT eating. Well, about a month ago, I went to my Weight Watchers meeting and asked someone to ask me the following week if I had journaled. I needed someone else to keep me accountable since that woman in the mirror would not. What a great week that was! Was it easy? No! But, boy it felt good getting back on track again. The woman I asked to help me, couldn't wait for me to walk in the door to see if I had been faithful. I proudly showed her my evidence and was looking forward to continuing to journal. I was beginning to get back into my zone again. And best of all, three weeks later of journaling daily I lost those unwanted pounds! This cure can work for you too! I choose Weight Watchers to help me maintain my weight loss, but you don't have to! Perhaps counting calories works best for you. Whatever works, start keeping some kind of food journal each day - the accounting - and ask someone to ask you if you did so a week later - the accountability.

Don't trust the woman in your mirror. I have a feeling your mirror and my mirror know each other!