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90 Days to a Physical Renewal

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Love Your Body Like God Loves It

Love Your Body Like God Loves It

It’s the last Monday of the month so today is another article in our Love Your Body Sereis. Our guest blogger today is Debbie Alsdorf, a dear friend, and fellow author, speaker, and breast cancer survivor. When I saw on Facebook that Debbie had been diagnosed with breast cancer, I sent her my book Dear God, They Say It’s Cancer: A Companion Guide for Women on the Breast Cancer Journey. Debbie used my book as a devotional every morning and she said it was as if I was walking through her journey with her, which was my vision for this book.

Then I started to reading about Debbie’s amazing diet changes that she’s been sharing with all her Facebook followers. All her changes were the things I’ve been writing about in the Love Your Body series and try to get women and men to embrace in their daily lives. I thought you would be doubly inspired to hear from a woman who has put healthy eating and exercise into practice by tossing out all the old excuses and surrendering her body to God—loving her body like God loves it. Enjoy and please leave a comment and let Debbie and me know how her sharing has helped and inspired you to also Love Your Body.

 My Wake-up Call

By Debbie Alsdorf

“Let the weak say “ I am strong.” Joel 3:10 AMP

Three months ago, my cupboard shelves were filled with the latest diet products—nutrition bars, snack packs, and 90-calorie “this-and-that.” Despite having a pantry filled with diet foods, I’ve been a consistent 40 pounds overweight for many years. As I’ve gotten older, the weight has clung to me. Nothing I did seemed to budge the pudge, as my appetite for sweets, comfort, and junk foods kept growing stronger. Each day brought fatigue and frustration. I saw no end in sight.

Then in the middle of yet another “diet plan,” I was diagnosed with breast cancer. It was a wake-up call. The shock was enough to make me lose my appetite for a few weeks, but after the shock wore off, discouragement set in. Though my instruction was to exercise and lose any excess weight for optimal health and to reduce the chance of a reoccurrence, I couldn’t bring myself to do either. After surgery and six weeks of daily radiation treatments, I began to take a cancer-preventive drug that had side effects: hot flashes, bone pain, fatigue, nausea and weight gain. Ugh! Worse yet, I was to take this drug for five years. Discouragement seems to call for comfort foods, and in the blink-of-an-eye, I added ten pounds to my already overweight frame.

When the symptoms began to get ridiculous, my oncologist had me stop the drug. I apparently was not a candidate for this normal protocol. My only hope would be to take care of my body through nutrition, proper rest, and physical exercise. Easier said than done! I had never been able to do it in the past, so what made me think I could now?

The 90 Day Challenge

A doctor suggested I try a strict protocol of no sugar, no dairy, and no grain for 90 days. These foods cause inflammation—fuel for any disease. This strict protocol also would help insulin resistance and the liver problems I had been plagued with for years.

 [Tweet “A doctor suggested I try a strict protocol of no sugar, no dairy, and no grain for 90 days. These foods cause inflammation—fuel for any disease. “]

My initial thought was no way! I didn’t want to be that weird girl who couldn’t eat what everyone else could eat, and I didn’t want to make others uncomfortable. I travel a lot for speaking and often eat whatever the venue is serving. I am in airports, long car rides . . . I kept thinking of all the excuses that would keep me from taking care of me.

 [Tweet “I kept thinking of all the excuses that would keep me from taking care of me.”]

Truth was, I just didn’t want to change because I had little faith that I really could change. I didn’t want to give up anything I liked, even if it was hurting me. But, I knew without a doubt, it was time to take care of myself. Thus began the journey of 90 days to freedom from the bondage of all my comfort foods. I have to be honest, the first two weeks were terrible. I experienced withdrawals and that was a wake-up call in itself. What drug was I withdrawing from? Sugars and grains.

From the Inside Out

            “He satisfies my mouth with good things, so my youth is renewed...” Psalm 103:5 NKJV

A week ago, I completed the 90 day protocol. I have no desire to add back into my diet the desserts and snacks that were my old best friends. Not only do I feel better, but after 90 days, my blood work returned to normal. All levels have improved dramatically, and I am no longer fatigued or frustrated. Instead, I am sleeping well, waking up energized, no longer napping every day, lost 6 inches off my waistline, and am now 28 pounds lighter!

[Tweet “After 90 days, my blood work returned to normal.”]

What Plan Did I Follow?

I didn’t follow a “plan.” No gimmicks, no diet foods, and no anxiety over weight loss. Instead, I concentrated on eating nutritious, whole foods. Some call this “eating clean” or paleo; but I’ve tweaked it to make it my own personal way of eating that I believe God helped me discover. Rather than thinking of all I couldn’t eat, I chose to focus on what I could eat. I began filling up my plate with lean proteins, vegetables, nuts, seeds, and a few fruits.

 [Tweet “Rather than thinking of all I couldn’t eat, I chose to focus on what I could eat.”]

You may have noticed that processed foods were not on my list. What I never knew is that my love for sugars, carbs, and processed foods aided the development of a fatty liver, which caused me all kinds of problems. Besides cancer, I was on a slippery slope as fatty liver can develop into cirrhosis, and cirrhosis can lead to liver cancer. With the change in diet, my liver went back to normal!

My New Normal

My first mother’s day after cancer brought the joy of being alive. My children bought me a NutriBullet, and that is when things went into high gear. Now I was juicing delicious veggie and fruit smoothies every day. Spinach, kale, chard, chia seeds, almond milk, and half a frozen banana. I was also advised to give up all artificial sweeteners, so I added a little stevia to taste and said good-bye to diet soft drinks. I can’t explain what these vegetables have done for me . . . there are no words. Suffice it to say, I have not felt this good for at least twenty years!

This new eating journey takes a little more work up front. I prepare and plan a bit more than I did before. I read restaurant menus a little longer and choose what is good for me ,not what I feel like having in the moment. I carry healthy snacks and water and find it a small inconvenience in comparison with how great I feel.

Walking My Way to Wellness

Once I started getting used to no sugar, grain or dairy, I knew it was time to start getting physical. I put my Fitbit on one day just to get a baseline of my normal daily steps. Pathetically, 1078 steps by 5 pm! 10,000 is the suggested steps we all should strive for each day. I had my work cut out for me. I was lazy from being so inactive. I had zero motivation and never even went to the health club where I had a membership. Every cancer support group touted exercise as the magic bullet to renewed health, so I realized I had to make more changes.

Things have changed. No longer lazy and inactive, I now look for ways to move my body and schedule exercise into my schedule six days a week. This morning, I was up walking with my friend at 6:30 am. We walk about 4 miles or 8,000 steps. At dinnertime, I was at 17,000 steps! Quite a change. I must say that at first, it felt like someone was coming over and putting a leash on me to drag me out for a walk. I went along with it—I didn’t like it— but I knew I had to do something. Just like the first few weeks of no sugar was hard, the first few weeks of exercise were just as hard. Over time, I have come to look forward to walking every bit as much as I look forward to my morning shake.

 You Can Change

Did you know that you can change? Our habits and comforts don’t have to rule us any longer. When we yield our bodies and our food issues to God, He begins the work in us. Yielding doesn’t mean we do nothing. Once I knew I needed to change, I began to ask Jesus for the grace to succeed. Every day I thanked Him that I would get to my goal weight. I didn’t have a date in mind; I just knew it had to happen. I took 90 days, one day at a time. Some days I went to bed pretty hungry and other days I forgot to eat when I should have eaten. Food was slowly losing its power over me. I am still not at my goal weight. I have about 15 pounds to go, but I am now living this new lifestyle one day at a time.

 [Tweet “Our habits and comforts don’t have to rule us any longer. “]

Since the 90 days are over, I am carefully adding in foods one at a time. I have no plans to add back in the junk, just good wholesome things. Each day, I still pray the same thing,

“Dear Lord give me the grace and strength to make it to my health goals. Guide me today into what is right for my individual body. Thank you that I will reach my goal because I have prayed to you for the grace to make it and the strength to see the new path before me”

Recommendations for Cancer Prevention

I received the following guidelines after my breast cancer diagnosis:

  •   Be as lean as possible without becoming underweight
  •   Be physically active for at least 30 minutes daily
  •   Avoid sugary drinks and foods
  •   Eat a variety of vegetables and fruits
  •   Avoid processed foods and meats
  •   Use meat as a condiment and focus on vegetables
  •  After cancer treatment, cancer survivors should follow the recommendations for cancer prevention. Following these recommendations could help prevent at least 1/3 of all cancers.

Physical and Spiritual Renewal

I’m on a path of discovering that walking with God is a sacred journey that encompasses every area of our lives. I no longer dread the scale and I am not looking for the latest and greatest diet. I am eating when I am hungry and filling up with good things. It is wonderful to begin taking care of me after years of neglect. I love God, am a Christian author and Bible study teacher, but the one area I previously refused to look at was the discipline of surrendering my body to its Maker. I am grateful for the gift I found in the middle of a cancer diagnosis. It was a wake-up call that awakened my soul to fresh surrender and my body to renewed health.

 [Tweet “I no longer dread the scale and I am not looking for the latest and greatest diet.”]

My Morning Green Shake

green shake

4 ice cubes

1 Cup Almond Milk

4-5 frozen Mango Chunks

½ banana

2 handfuls (2 cups) of power greens (spinach, kale, chard)

1 T. Chia Seed

1 scoop vanilla protein powder (sweetened with Stevia)

(This is Janet speaking, if you’ve had breast cancer be sure to check the label of any protein powders to be sure they don’t contain soy. Most do.)

Stevia to taste              You can use other fruits, this is my favorite.

After 30 pound loss in 90 days

After 30 pound loss in 90 days

 

Debbie Alsdorf before 30 pound weight loss

Debbie Alsdorf before 30 pound weight loss

Debbie Alsdorf has been a women’s ministry leader for over 25 years. She is an Amazon bestselling author, international speaker, and the founder of Design4Living Ministries. Affectionately known as a cheerleader of hope, Debbie holds out God’s Word to women with compassion and application. Her messages are real and a mix of wit, humor, and biblical truth. Her life’s work is to encourage women to embrace God’s love for them and learn to live in the life changing realities of God’s Word in the practical places of everyday life.

She is the author of twelve books, A Woman Who Trusts God, A Different Kind of Wild,  Deeper, The Faith Dare (Revell) and The Design 4 Living Bible Study Series (David C. Cook).

July 28, 2014
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Calling all Grandparents!

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Grandparents Day of Prayer September 7, 2014

Grandparents Day of Prayer September 7, 2014

 

 My husband and I are the proud grandparents of 11 grandchildren, who are spread all over the United States. We make the rounds at least once a year to see them all, but even though I can’t be with them face-to-face on a regular basis, I do come face-to-face with the Lord daily praying for these special gifts He has blessed us with as grandparents.

I can think of no better way to celebrate Grandparents Day, September 7, 2014, then to join other grandparents in the nation standing in the gap and devoting the day to praying for our grandchildren. Following is a guest post from my dear friend Lillian Penner, the National Prayer Coordinator for Christian Grandparenting Network.

By Lillian Penner–

If you believe in the power of prayer, join grandparents throughout the world in making National Grandparents Day on September 7, 2014 a Day of Prayer for our grandchildren.

Today our nation is under attack like never before educationally, socially, financially and spiritually. Christianity is under assault and parents and grandparents are involved in a tug of war for the hearts and minds of their children.

A Spiritual Battle for the Souls of Our Grandchildren

Our grandchildren live in a desperate moral and spiritual climate while navigating in a world hostile to truth. Satan has launched an aggressive attack on our families, schools, and our nation to desensitize our children to truth and righteousness. Perhaps at no other time in our history is a call to prayer more urgently needed than it is today.

Many years ago, Queen Esther stood in the gap for her people, the Jews, when their physical lives were threatened. In our day, grandparents can stand in the gap for the spiritual lives of their grandchildren just as Esther did.

Cavin Harper, Executive Director of Christian Grandparenting Network (CGN) says in his book, Courageous Grandparenting, “Builders and Boomer generations represent the majority of today’s grandparents. There are nearly eighty million of us. Yet on our watch we have stood by in silence and allowed the Father of lies to inject his venom into our culture, hardening men’s hearts to the truth.”

[Tweet “on our watch we have stood by in silence and allowed the Father of lies to inject his venom into our culture, hardening men’s hearts to the truth”]

The Power of Prayer

However, grandparents who believe in the power of prayer can pray that their grandchildren will not become casualties of falling captive to the enemy’s deception. We are engaged in a spiritual battle that requires prayer as the weapon. As grandparents, we have an opportunity to imprint another generation with His love and faithfulness.

When Nehemiah faced opposition in building the wall in Jerusalem, he told the people, “Don’t be afraid of them, Remember the Lord, who is great and awesome, and fight for your brothers, sons, and your daughters, your wives and your homes” (Nehemiah 4:14). Just as Nehemiah asked the people to fight for their families, we as grandparents need to use our prayers to fight the opposition from the enemy our grandchildren face today.

[Tweet “Just as Nehemiah asked the people to fight for their families, we as grandparents need to use our prayers to fight the opposition from the enemy our grandchildren face today.”]

Unite with Grandparents Around the World

Over the last three years, thousands of grandparents have united in prayer on the National Grandparents Day in September and made it a Day of Prayer for their families. Again, CGN invites you to be a part of this movement to intentionally pray for our grandchildren, our families, and our world making it a Grandparents’ Day of Prayer (GDOP).

In addition, we are also looking for volunteers who will take the lead to organize an event calling grandparents to join in prayer on September 7. This event could be in your church,  your home, a retirement complex, or any meeting location you choose. CGN will provide step-by-step guidelines, resources, and online tools to help you create a successful event that will engage grandparents in prayer for your event.

Will you accept the challenge to join grandparents throughout the world to unite in prayer on September 7 for their grandchildren?

[Tweet “Will you accept the challenge to join grandparents throughout the world to unite in prayer on September 7 for their grandchildren?”]

Check out our website for blogs, endorsements, testimonials and promotional materials and free downloads.www.grandparentsdayofprayer.com

For additional information, contact Lillian Penner, Nat’l Prayer Coordinator for CGN [email protected].

July 21, 2014
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The Making of a Mom

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In May, I  introduced you to you my friend Stephanie Shott who has a heart for moms and a burden for moms mentoring other moms, one mom at a time. Stephanie is the founder of The M.O.M Initiative, where I am a mentor mom!

God divinely brought Stephanie and me together from opposite corners of the United States–Stephanie lives in Florida and me in Idaho. But when we met face-to-face last year, it seemed as Stephanie talked, my words came out of her mouth and vice versa. God has give us the same passion for woman to woman mentoring, following the Lord’s direction in Titus 2:3-5.

Today, July 14, is the release of Stephanie’s book the Making of a Mom, which I had the honor of endorsing. We both hope to meet many of you at The M.O.M. Initiative’s first conference July 31-August 2.–Better Together. There’s still time to register.

Following is a glimpse into Stephanie’s story and her call from God to start The M.O.M. Initiative:

web-1

I caught a glimpse of her as she walked across the parking lot. She looked to be about sixteen. Young in years, but great with child.

Reflecting on my own teen pregnancy, I couldn’t help but wonder if she was ready for the journey ahead. Did she grasp the greatness of her newfound role and how everything she had ever known was about to change? Would someone walk with through her motherhood or would she have to go it alone?

I was eighteen when my son was born and had no idea what it meant to be a mom. Oh, I thought the whole mom thing was going to be a breeze, but it didn’t take long to learn that my dream of motherhood was very different from my reality.

I wanted to be the mom who did all the right things, never had to count to three, and baked her own bread.

But instead, I was a single mom, without Christ, without a mentor, and without a clue.

As the years passed, I married, and not long after that I became a Christian. Everything changed except that I still didn’t have a mentor and I barely had a clue.

For me, motherhood was like a messy experiment and my kids were the guinea pigs. 

That was twenty-seven years ago, and as I reflect on the way I muddled my way through motherhood, I can’t help but wonder where all the mentors were. I remember looking up to several women in the church, yet for some reason I was never able to wiggle my way under their wing.

But it shouldn’t have been that hard, and no mom should have to go it alone. After all, mentoring should be woven into the fabric of the church. Right?

[Tweet “no mom should have to go it alone. “]

Mentoring moms is powerful. It’s how you and I can change the world. It’s not only a God-given way in which we can leave a legacy of faith, but it’s also an amazing tool to help us reach our communities and this culture for the Lord Jesus Christ.

Two years ago I started The M.O.M. Initiative—a ministry devoted to helping the body of Christ make mentoring missional. Evangelistic in nature, the mission is to begin M.O.M. Groups that not only minister to moms who know Christ but that we reach those who don’t.

Ultimately, our goal is to reach a MILLION MOMS for Christ. And if only 3 women in 1/2 of the churches in the United States would mentor just 3 other moms, that would translate into reaching a MILLION MOMS for Christ and impacting over 2.5 MILLION CHILDREN as a result.

Sitting in the parking lot, a ministry was born and a book was conceived. I wrote The Making of a Mom to be a unique dual purpose resource. A book to help lay a solid biblical foundations for real moms who are in the trenches of motherhood…to help answer the deep questions of a moms heart and to help each mom embrace the significance of her role as a mother. I want moms to know they are deeply loved and profoundly influential.

I also wrote The Making of a Mom to provide and in-reach and an outreach resource for the church.

To help the body of Christ weave mentoring into the fabric of the local church. As an outreach, The Making of a Mom equips local churches with a unique resource that will help them weave mentoring into the fabric of the church and to reach their communities and this  culture for Christ by mentoring moms in urban areas, in low-income apartment complexes, neighborhoods, prisons, homeless shelters, crisis pregnancy centers, the mission field and wherever young moms can be found.

You see, if we reach the moms of this generation, we’ll reach the heart of the next generation. but if we don’t, I’m afraid we’ll lose them all.

[Tweet “If we reach the moms of this generation, we’ll reach the heart of the next generation.”]

Today, you and I have an opportunity to change the world one mom at a time through the power and beauty of mentoring.

I didn’t have a mentor . . . and I don’t know if that young girl at the gas station will have one either. But no mom should have to go it alone. So, let’s step into our Titus 2 shoes and begin impacting our community and this culture for the Lord Jesus Christ.

We’ll have forever to be glad we did.

To find out more about how you can begin a M.O.M. Group, click this link.

To find out how to sign up to be ONE in a MILLION MOMS who would like to be connected with a mentor and raise your children to know Christ, click this link.

To find out how to order The Making of a Mom.

TheMakingofaMomsmall

July 14, 2014
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Will God Still Bless America?

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We’ve just celebrated the 4th of July, and I’m sure at least once over the weekend, hopefully in your church on Sunday, you sang the song God Bless America.

At Crouch Community Church this morning, Pastor Brian Smith tackled a question that should be on every Christian’s mind:

Will God still bless America?

An America that has thrown God, His Word, and prayer out of schools and public places.

An America where uttering the name of Jesus or having a Christian symbol on your desk could get you fired.

An America that legalizes the killing of babies through abortion, just like the detestable child sacrifices in the pagan cultures of the Old Testament.

An America that idolizes pleasure with no regard to the sanctity of life.

An America that tries to silence and intimidate the voice of the moral majority.

An America that embraces “syncretism,” the philosophy of our age that says the combination or conciliation of differing beliefs or practices in religion is fine with God, so let’s include a little bit of all belief systems and still call it Christianity.

An America where the people vote against changing the definition and meaning of marriage, but there’s always a judge who will overturn the people’s wishes.

An America where just like in the days of Judges in the Bible, everyone does what is right in their own eyes.

An America where atheists can speak freely and win lawsuits against Christians, but Christians are forced out of business and judged harshly for standing up for their Christian beliefs.

An America where liberty constrained by godly morality is now a foreign concept and the “Truth” is offensive.

An America where political correctness replaces free expression.

An America where a liberal president and politicians end their speeches with a glib, “And may God bless America.” What are they expecting God to bless? The breaking of God’s laws and commands and the attempt to remove Him from American culture.

What Does “God Bless America” Mean?

Most people think of a blessing as God granting peace, security, victory, and material provision. Actually, God’s idea of a blessing isn’t for the present circumstances, but with an eye on eternity. God blesses with His greatest purpose and plan for America, not man’s desires and plans.

The first recorded blessing was on Abraham in Genesis 12:1-3.

The Lord had said to Abram, “Go from your country, your people and your father’s household to the land I will show you.

2 “I will make you into a great nation,
and I will bless you;
I will make your name great,
and you will be a blessing.
3 I will bless those who bless you,
and whoever curses you I will curse;
and all peoples on earth
will be blessed through you

Through Abraham’s family tree, Jesus Christ was born to save humanity. Through Christ, people can have a personal relationship with God and receive blessings beyond all measure for eternity. That’s the blessing that God offers every nation and every person.

What Can We Expect God to Do with America?

One of the requirements of God’s blessing of Abraham was that he obey God. God told him to pick up and move his family, even when he didn’t know where he was going. Abraham obeyed God and his decedents, his country, and his family received blessings as long as they obeyed God. Reading the Old Testament, we know that the people didn’t continue to obey God and that’s why He finally sent us a Savior—His only Son Jesus Christ.

It’s hard to know what God is going to do with America. We’ve had many “natural” disasters, and there will be more—floods, hurricanes, tornadoes, draughts, fires, and earthquakes. Illnesses without cures. Financial meltdowns. Where is our nation going to find hope in crises? In the government? The military? The police? FEMA? Doctors? Banks? They can all help, but trusting and believing in God is the only source of lasting hope.

God is in control, America is not in control:

The Lord foils the plans of the nations;
he thwarts the purposes of the peoples.
 But the plans of the Lord stand firm forever,
the purposes of his heart through all generations. Psalm 33: 10-11

Our security is in eternity, not in America.

[Tweet “Our security is in eternity, not in America.”]

For those who know Jesus as their personal Savior, you have nothing to fear. Your future is secure:

But the eyes of the Lord are on those who fear him,
on those whose hope is in his unfailing love,
19 to deliver them from death
and keep them alive in famine. Psalm 33:18-19

Our hope is in the Lord, not in America:

[Tweet “Our hope is in the Lord, not in America”]

We wait in hope for the Lord;
he is our help and our shield.
21 In him our hearts rejoice,
for we trust in his holy name.
22 May your unfailing love be with us, Lord,
even as we put our hope in you. Psalm 33: 20:22

Will God still bless America? I don’t know, but I do know that He will bless His people whatever country they live in. God will enlarge His blessing on people who put their trust and hope in Him.

America Still Stands Only by the Grace of God

[Tweet “America Still Stands Only by the Grace of God.”]

You and I are alive today by the grace of God, and God’s purpose and plan for every Christian is that we share our source of hope and joy with someone who needs to know it today. If we don’t, then who will?

I pray that God continues to bless each of you. I pray for revival in America so that we can truly sing with a knowing heart:

While the storm clouds gather far across the sea
Let us swear allegiance to a land that’s free
Let us all be grateful for a land so fair
As we raise our voices in a solemn prayer

God bless America, land that I love
Stand beside her and guide her
Through the night with a light from above
From the mountains, to the prairies

To the oceans white with foam
God bless America
My home sweet home

Lyrics by Irving Berlin

 

 Ever since the time of your ancestors you have turned away from my decrees and have not kept them. Return to me, and I will return to you,” says the Lord Almighty. Malachi 3:7

July 7, 2014
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Eating Fast Is Detrimental To Your Health

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Love Your Body Like God Loves It

Love Your Body Like God Loves It

While I was finishing the first of three fish tacos on my plate, my friend was polishing off her third.

At banquet tables or eating out, I’m the last one finished eating while the waiter hovers over my shoulder wanting to take away my plate.

I’m a slow eater. Some might say that’s because I talk a lot and like to socialize over a meal, but I also like to enjoy my food. I chew carefully and take my time between bites. I’ve been amazed at how fast some people eat. The trend toward eating “fast food” at “fast food restaurants” has definitely turned us into a population that eats too fast.

Or

[Tweet “our schedules are so overcrowded that we have to gulp down our food so we can get to the next event.”]

Nutritional experts agree that learning to eat slowly is one of the simplest, yet most powerful, things you can do to improve your overall health.

[Tweet “Nutritional experts agree that learning to eat slowly is one of the simplest, yet most powerful, things you can do to improve your overall health. “]

Now that’s worth slowing down and learning about!

In our Love Your Body series, which is the last Monday of the month, let’s look at:
• the benefits of eating slowly
• how to determine if you’re a fast eater
• how to eat slower

Are You Trying to Lose Weight?

I’ve often had the fleeting thought that if I eat fast, I can eat more delicious food before my stomach tells me I’m full. That’s actually true! Or if I hurry through a meal, I’ll still have room for dessert. That might be true too. But I can guarantee you, I’ll soon be looking for the papaya pills to settle my stomach and I won’t be too happy when I step on the scales.

It takes about twenty minutes from the time you start eating for your brain to send out satiety signals. So theoretically, you could eat more if you eat fast, but that defeats any attempts at losing weight or helping prevent indigestion.

I’ve observed that the majority of people today don’t have meals that even last twenty minutes!

There’s no fooling our metabolism. No matter how fast you eat, more food still turns into more calories, any way you slice it.

[Tweet “There’s no fooling our metabolism. No matter how fast you eat, more food still turns into more calories, any way you slice it.”]

Leisurely eating allows ample time to trigger the signal from your brain when you’ve eaten enough and it’s time to stop. So if you don’t let your body register that you don’t need to eat any more, you could easily eat far more calories than your body needs.

A too-full feeling isn’t comfortable, so if you let your body gradually reach it’s satiety point, you’re going to feel more satisfied, consume less calories, and let the body go through a healthy digestive process.

The latest study to illustrate the importance of slowing down your eating appeared in the January 2014 issue of Journal of the Academy of Nutrition and Dietetics:

Researchers found that you might consume fewer calories over the course of a meal when you eat slowly. An additional finding was that normal-weight people tend to chew more slowly in general than those who are overweight or obese.

Do You Suffer from Indigestion or Feeling Bloated?

When we start eating, our body needs time to prepare for digesting our food. If you eat fast, you often don’t chew as carefully and take in extra air with every bite. So food arrives in your digestive track as a large lump before all the enzymes can get there to break it down and extract the nutrients. Improperly digested food mixed with air is going to give you a tummy ache.

How Do You Know if You’re Eating too Fast?

If you hear yourself say, “I’m so full I couldn’t eat another bite.” Reaching a comfortable satiety point means you’re satisfied before you feel “full” and uncomfortable.

If you’re hungry an hour or so after a meal. You may have eaten so fast you never let yourself reach the satiety point resulting in eating between meals.

If you can’t remember what you ate at your last meal.
If you look up from your last bite, and everyone else at the table still has full plates.
If you often suffer from gas, bloating, or a tummy ache.
If you never feel satisfied after a meal.
If you take second and third helpings.
If meals at your house are something to rush through instead of savor and enjoy.
If you hear yourself saying to your kids, “Hurry up and eat!”

How Can You Start Eating Slower?

Dr. Jan Chozen Bays, author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food, says,

“I think the fundamental problem is that we go unconscious when we eat.”

  • Chew slower. The consensus is that we should take 40 chews per bite.
    • Eat more raw and unprocessed foods that require more chewing.
    • Focus on what you’re eating—how it tastes, texture, pleasurable.
    • Don’t eat while watching TV, texting, looking at your phone, or at the computer.
    • Try not to eat alone. Engage in conversation with others.
    • Put your fork down frequently.
    • Stop and take drinks of water between bites.
    • Eat three regular meals.
    • Don’t go more than four hours between meals. When you’re starving, you eat faster.
    • Don’t eat standing up. Sit comfortably.
    • Create an inviting eating atmosphere. Set an attractive table with placemats or a tablecloth and maybe even a vase of flowers.
    • Stop and enjoy every bite.

“Fear less, hope more; eat less, chew more; whine less, breathe more; talk less, say more; hate less, love more; and all good things will be yours.” ~Swedish Proverb

 

June 30, 2014
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After The Party for the Returning Prodigal . . .

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Last month, Alycia Neighbours wrote a guest post, Never Stop Praying for Your Prodigal. In that article, Alycia shares her prodigal daughter testimony that touched many of my, and her, blog followers.

 
I opened that blog explaining that in my book, Praying for Your Prodigal Daughter: Hope, Help & Encouragement for Hurting Parents, Alycia’s mom, Chris Adams. shares the story of praying for her prodigal daughter. While I was writing the last chapter of the book, Alycia reunited with her family and I was able to include an excerpt from Chris’ journal of their reunion.

 
I asked Alycia if she would share what it was like when she returned after being gone for eight years, and how her twin-sister Amanda, felt about her return. Today Alycia and Amanda share with you the emotional rollercoaster of welcoming home a prodigal. As I read Alycia’s article, it confirmed everything I wrote in Section Five of Praying for Your Prodigal Daughter, “Welcoming Home Your Prodigal Daughter.” Remember, that everything in the book, as well as Alycia’s suggestions, also apply to a prodigal son.

Alycia Neighbours prodigal home cartoon.= website

The prodigal has returned. Hugs, parties, and fatted calf are over—and now everyone sits back wondering, what next?

Not Everyone is Celebrating

In the parable of the prodigal son in Luke 15:11-31, Jesus tells the story of the brother who wasn’t happy watching all the celebration over the return of the “black sheep.” After all, he had been there all along, probably comforting his family, picking up the missing brother’s slack, and being the good reliable son.

I can’t tell you much of what happened after that Scripture story, but I can tell you that when I returned home as a prodigal, it wasn’t all parties and celebrations. It was hard for all of us. Major trust had been broken that needed restoring. There were hurt feelings that needed soothing. Anger needed releasing; forgiveness was going to be a long road.

I had changed. I was different. I was humbled.

[Tweet “Not everyone is happy when the prodigal returns”]

I wasn’t trusted. I had set off a grenade in my family and things weren’t going to just fall back into a normal pace—despite my desperate desire to be back in my family.

My twin sister was thrilled I was found, after she had made many dead-end searches; but at the same time, she was furious that I was home

“It was trust. I didn’t trust that she wouldn’t run again, and then I am left with my parents destroyed AGAIN. She had run all her life. She had lied. What made this time so different? I couldn’t trust her, no matter how normal she seemed to be. I was the one always there for my parents. I did most everything right. Why were they so willing to accept her back? I was angry at her actions and her trying to prove she was a different person. She was missing for eight years, but she had been running long before that. I don’t know the pivotal point that made us closer again; but sometimes we fight (because we are sisters) and that anger and fear comes back.” – Amanda Dugger, my twin sister

Amanda and Alycia small

Amanda and Alycia

Restoration Takes Time

I couldn’t tell you the pivotal moment either. It just happened over a span of about seven years. It took years of being true to my word. The only time I ran was from my abusive husband; but this time, I ran to my family. I didn’t do everything right; there are many things I wish I could have had the foresight to see so I didn’t trip up again.

Many times since returning, I have had the urge to run again, but in a different direction. Now I run to my family and to God. Those I trust, believe in, and love.

[Tweet “Re-entry of a prodigal takes time.”]
There is a plot twist though. When my parents adopted Amanda and me, we had an older sister who remained with our biological family. I tracked her down, along with the rest of my biological family. I ended up hurting her too because I was hurting and needed to lash out at someone, and she was in my path at that moment. Presently, all relationships have been restored, but we will likely always be working at strengthening and learning to fully trust.

Twins and older sister

What I Want You To Take Away From My Story:

• Trust and restoration is possible, but it will take time. Be patient and honest with your feelings. Communication heals hurt. Your prodigal will want to prove herself/himself, but she/he is hurting too.
• Establish acceptable boundaries from the moment your prodigal comes home. Let her/him know what behavior is expected and not permitted.
• Expect the restoration process to be time consuming and emotionally consuming. Prayer is the only way to combat unexpected feelings that arise.
• Siblings and other family members affected by the prodigal should be encouraged to reunite on their own timetable. We all arrive at trust when it feels right and we feel God’s nudge.
• Just like the prodigal in Scripture who came groveling to his father, your prodigal is probably humbled, ashamed, and emotionally distraught over her/his actions. Show compassion because just like your heart is broken, hers/his is too. At first, be gentle even when you don’t feel like it. Later, you can discuss the tougher subjects. Just love your prodigal.
• Triggers that caused them to run in the first place may make your prodigal feel the need to run again. Try right away to identify these triggers, respect that they are an integral part of your prodigal’s psyche, and work as a team to acknowledge, validate, and work through the triggers so she/he can feel secure that she/he has truly found her/his way back home.

[Tweet “Show your returning prodigal unconditional love”]

__________________________

Thank you again Alycia for your openness and willingness to share your story to help other parents and prodigals. You can read more of Alycia’s story in Praying for Your Prodigal Daughter.

June 23, 2014
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What is Your Apology Language?

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 Sienna's graduation day from Kindergarten

“I hear you, but I don’t know what you said . . .”

That was the response from 5-year-old granddaughter Sienna after I had given her and her two older siblings three things to remember about going to the pool that day. When I asked them each to repeat back to me what I said, Sienna couldn’t remember. Finally, she cried out the above statement.

An “ah ha” moment for me.

Flashing before my eyes were all the frustrated conversations I had had with my husband when he couldn’t remember something I had said. I would say, “You don’t listen to me.” To which he would respond, “I am listening to you. I hear you.” There we would be at a standstill . . . . if he heard me, why didn’t he know what I said?

Then little Sienna put it all in perspective—I wasn’t speaking his or her “language.” I wasn’t saying things in a way that resonated with them, so they had no idea what I said.

5 Love Languages

As I’ve said in earlier posts, Dr. Gary Chapman, author of the bestseller 5 Love Languages, was our speaker for the Love Song Couples Getaway. You are probably familiar with his conclusions that we all have a love language and we typically love others in the “language” that speaks to us. They are:
1. Words of affirmation
2. Gifts
3. Acts of service
4. Quality time
5. Physical touch

He commented that usually a husband and wife have different love languages or “dialects,” and it’s important we learn to speak the language of our spouse. My love language is acts of service, and my husband’s is physical touch. So if I hold his hand while we’re walking somewhere or when we’re sitting next to each other, he feels loved and happy. If he sees things that need fixing around the house and fixes them without me asking or reminding him, I feel loved and cherished.

Interestingly, our children and teenagers all have a love language too, and it’s vital that parents learn what makes their children feel loved. Not speaking their love language can lead to a rebellious teen.

For more information, and to take a test to determine your love language, go to Dr. Chapman’s website.

5 Apology Languages

[Tweet “We all have an apology language. Do you know yours?”]

New to me was Dr. Chapman’s discovery that people apologize five basic ways. We all have an “apology language” which makes us feel the apology is sincere. If you don’t apologize in the language that speaks to me, there’s a good chance I’ll have trouble believing that you really mean it.

Here they are:
1. Expressing regret: “I’m sorry that I . . . .” Note that just saying, “I’m sorry” is not enough. These people need to hear what you are sorry for, and for goodness sake, don’t follow it with “but . . . .”
2. Accepting responsibility: “I was wrong . . . .”
3. Offering to make restitution: “What can I do to make this right?”
4. Genuinely repenting or desire to change: “I don’t like what I just did. I don’t want it to keep happening.”
5. Requesting forgiveness: “Will you forgive me?” If you want to communicate a sincere apology that the other person receives well, you have to learn the other person’s apology language.

[Tweet “If you’re having trouble forgiving, maybe they aren’t speaking your apology language”]

What is Your Apology Language?

If you don’t know what speaks to you as a sincere apology allowing you to forgive, Dr. Chapman said to ask yourself these three questions:
1. When I apologize, what do I typically say or do?
2. What hurts me most deeply about this situation? Why am I having trouble forgiving? This person needs #4, a repentance apology because they feel like someone is saying just they’re sorry, but keep on offending.
3. What could they say, or do, that would make it easier for me to forgive them?

If You’re Married . . .

Pastor Rick on couples forgivingPastor Rick Warren at Saddleback Church

In my Bible study, Face-to-Face with Euodia and Syntyche: From Conflict to Community, I discuss forgiveness myths that often keep us from receiving the peace that comes from forgiving someone, whether or not they apologize.

EuodiaSyntycheCover72dpi1-200x300

 

June 16, 2014
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Beach Baptisms and More . . .

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In last week’s blog, I shared the amazing vacation that Dave and I took with the Love Song Couples Getaway—our second vacation with this God-centered group. Read in two earlier blogs how we discovered this group and about our trips to Maui and the Bahamas. Both of these vacations overflowed with fun and friendships, but we also had great worship and Christian teaching that challenged us to strengthen our marriages and our walk with the Lord. On both trips, there was an invitation to accept Jesus as your Savior or rededicate your life, followed by beach baptisms.

On the beaches of Maui, 87 people, including a young boy passing by, were baptized in the ocean and 39 people were baptized in the Bahama’s ocean. What a celebration that was and an amazing memory for all those who experienced the joy of making a public statement of faith and for those of us who prayed for them and cheered them on.

Chad and Andrea Burnell  (Idaho Falls} being baptized by Pastor Jim Wright in the Bahamas

 

More new friends: Holly and Bob Isenberger (WY) Jackie and Steve Riley (WA) and Dave and me celebrating with Chad and Andrea after their beach baptism

 

Why Be Baptized?

Baptism is an outward expression of an inward change of heart when we accept Jesus as our personal Savior. We believe that Jesus is who He said He was—the Son of God who died to bear our sins so that we might have eternal life. We receive salvation by admitting we have sinned, asking for the Lord’s forgiveness, and believing that Jesus Christ died for our sins and arose three days later to offer eternal life with Him to those who believe:

If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved.  For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved. Romans 10:9-10

Jesus said there was no other way. We cannot work our way into Heaven with good deeds and someone else cannot make the decision for us—not our parents, our spouses, our friends, or our church—it’s our personal decision. Only we can determine whether we believe in Jesus, and we need to be old enough to understand and acknowledge what it means to make Jesus Lord of our life.

 
Jesus’ baptism by John the Baptist symbolized what Jesus was soon going to do for us on the cross—dying, being buried three days, and then rising again. Immersion water baptism of a person who has accepted Christ as their Savior, symbolizes dying with Christ to their old sinful life and rising up out of the water a new person in Christ.

As soon as Jesus was baptized, he went up out of the water. At that moment heaven was opened, and he saw the Spirit of God descending like a dove and alighting on him.” Matthew 3:16

The baptism itself does not save us or make us Christians, just as wearing a wedding ring doesn’t make us married. The wedding ring shows the world we’re united with and committed to another person, so baptism tells the world we’re united with and committed to Christ.

Baptism is an expression of faith. You must be able to hear, understand, and reason. A christening or infant baptism is a choice made by the parents; a profession of faith baptism can only be made by someone old enough to make decisions for themselves. Peter explained at Pentecost,

“Repent and be baptized, every one of you, in the name of Jesus Christ for the forgiveness of your sins. And you will receive the gift of the Holy Spirit.” Acts 2:38

There is a progression—we hear, believe, repent of our sins and ask for forgiveness, then publicly profess our faith through baptism, and receive the gift of the Holy Spirit.

My Daughter and Granddaughter’s Baptism

In Praying for Your Prodigal Daughter, I talk about praying and fasting that my daughter Kim would want to be baptized after she accepted Jesus as her Savior. My husband Dave and I had the blessing of baptizing Kim and her fiancé Toby two weeks before their wedding. I said at the time, “You give your child their first birth, but what a joy to be part of her being born again in Christ and wanting the world to know!”

The day after we returned home from our Love Song Couples Getaway this year, my 8 year-old granddaughter, Katelyn, was baptized. Katelyn accepted Christ as her Savior last year at our churches VBS, and this year she was ready to be baptized. She’s been attending AWANA’s for three years and Sunday School on Sundays. Her parents felt she was now old enough to understand her decision to follow Christ and they had the honor of baptizing their daughter. Following is the precious video of Katelyn’s baptism—

Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, and teaching them to obey everything I have commanded you. And surely I am with you always, to the very end of the age.” Matthew 28:19-20

 

 

June 9, 2014
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Love Song Couples Getaway–Trip Two

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Anna and Jason Huff Jerome

 

“We met so many great couples, created a closer bond with two couples – adding to several from last year. For us… It’s renewing, rejuvenating, rewarding, re-energizing in all levels. We love these trips.”—Rachelle Souza, after attending several Love Song Couples Getaways

If you follow me through my newsletters, Facebook, and blogs, you know that my husband Dave and I went on our first Love Song Couples Getaway last year in Maui. You might enjoy reading the blog I wrote about what led us to go on this amazing trip and the blessing it was to us as a Christian couple. I also wrote blog posts describing “The Wonders of Prayerful Handholding” describing how our holding hands to pray while on the trip led to making new friends, “God We Need Friends,” many of which we’ve kept in contact with even though they live in different states!

Trip Two–2014

The last night of the Maui getaway 2013, they announced the Bahamas as an addition to their 2014 trips. Dave was out of his seat signing us up, and we’ve been budgeting and saving all year.

Well, we just returned from yet another amazing Love Song Couples Getaway encounter with each other and with God in the Bahamas! Again, we made new friends from all over the USA, even met couples from Idaho, and renewed friendships from last year.

Dr. Gary Chapman, author of The 5 Love Languages, was our keynote speaker, and if you ever get a chance to hear him in person, he’s an awesome communicator  . . . and funny. His messages were biblical and practical. He shared with us how his early years of marriage were not as blissful as he had anticipated and how their differences almost split them apart until he learned three key questions:
1. Honey, what can I do to help you?

2. How can I make your life easier?

3. How could I be a better husband (wife)?

When Dr. and Mrs. Chapman learned how to serve each other, their marriage soared. We had the pleasure of also meeting the delightful Mrs. Chapman, who accompanied her husband on the trip.

Dr. Chapman talked about the 5 Love Languages, but he also told us about the 5 Apology Languages, Dealing Effectively with Our Failures, Learning to Forgive, and The Grace of Anger. Every topic was applicable to your marriage or any relationship.

Me with Dr. Gary Chapman

Magnificent Worship

Mac Powell of Third Day, Brandon Heath, and John Micah led our worship time and performed concerts that had us on our feet singing and pleading for more, while they also shared parts of their lives with us. They sang to us on the beaches of Paradise Island as the sun rose over the ocean, during a Blue Lagoon beach outing, under the stars during sunset, in a restaurant after a sunset catamaran cruise, and in the ballrooms of the Atlantis Hotel. Their powerful messages, voices, and instruments flooded the heavenlies above Paradise Island in the Bahamas.

Brandon HeathMorning Worship with Brandon Heath

Just Kids Again

The Atlantis has the most elaborate array of water slides and adventures in the world. Hubby Dave and I relaxed on the Lazy River floats; and yes, we ventured onto a double tube scary slide that switch backed quickly through a dark tunnel and spit us out under a shark tank! Once was enough for that one!

Hubby and me on the ferry to a beach day at the Blue Lagoon

We renewed our friendships with Calvin and Lisa from Ohio, Karen and Jim from North Carolina, and Ron and Janelle from Illinois—couples we met last year in Maui—and had a great time meeting and making new friends from all over. The Atlantis is such a huge property, if we encountered a couple more than once, we knew it was a divine appointment. We’ll keep in touch with many of the couples we met.

Lisa and Calvin

Ron and Janelle from Illinois

Return to Maui…

Last year in Maui, we made some dear Southern California friends who opted to go back to Maui this year. We’ve been seeing pictures all week on Facebook from that Hawaiian paradise where they also enjoyed Gary Chapman, along with Pastor Greg Laurie, Bart Miller of Mercy Me, Matt Hammitt of Sanctus Real, and Leeland. Here they are having fun and fellowship in Maui . . .

Photo: Davis isn't too old to ride on the handle bars! But it does take the rest of us to hold him up there!

What’s My Message?

Yes, we had great fun and relaxation, but both years our vacation with The Love Song Couples Getaway has also been a time of refreshment for our own ministry and marriage, as well as an opportunity to share a little glimpse of heaven with other believing couples.

If you’re married, I would encourage you to getaway to a couple’s retreat that fits your budget and schedule…well you might have to stretch both…but your marriage is the earthly replica of Christ’s relationship with the church. Dave and I are now on a fixed income and we sacrificed to make an investment in our marriage and spiritual walk to go on these trips. The sacrifice was nothing in comparison with the blessings we received.

If you’re single, find a spiritual retreat or conference to getaway from the franticness of life and spend time with fellow believers and the Lord. Is your church having a retreat or conference or is one coming to your town? Go!

Pastor Jim Wright of Mountain Church Medford, Oregon, was another speaker at our Bahamas and Maui Getaways, and he challenged us to ask ourselves:

 “Do you live with a sense of divine destiny?”

Next to his following comment, I wrote the word Mentoring:

“Learn from the experience of others. You don’t have to learn everything the hard way. Only God can give victory! Choose to remind each other that we are totally dependent on Jesus to live life to its fullest, not just exist.”

Go for it! Live life to the fullest in Christ and help others learn to do the same.

“The trip may end, but the friendships we made with you all continues! That’s the biggest blessing of these trips!” —Vanessa Garcia speaking of friendships we all made on our first Love Song Couples Getaway to Maui

If you missed last Monday’s Love Your Body blog, I wrote about how to eat healthy while on vacation. Next Monday, I’ll share more Love Song Couples Getaway pictures of beach baptisms and the story of my granddaughter’s baptism.

June 2, 2014
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Love Your Body–On Vacation

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Love your BodyHave you ever said . . .?

 “I travel so much I can’t eat healthy.”

“We’re on vacation, so we’ll worry about healthy eating when we get home.”

“I eat out a lot and it’s impossible to eat healthy.”

Today is the last Monday of the month so it’s time for another Love Your Body message. Since I just returned from 10 glorious days in the Bahamas with the Love Song Couples Getaway, weighing less than when I got on the plane to leave, I thought this would be an appropriate topic today. Check in next Monday for more about this wonderful vacation with 250 other Christian couples!

On The Road Again

Many of you have heard me speak in your area and know that I travel a great deal, which means I’m often not eating my “normal” food. If I were to adopt the philosophy that we can’t eat healthy while traveling, I would be doing my body a huge disservice. Remember, that your body doesn’t take a break from the effects of unhealthy eating while you’re on vacation or away from home. Your body still expects you to cherish and love it enough to fuel yourself with nutritious food.

When you come home and step on the scales, you don’t want all the memories of that wonderful trip to fade with the guilt and depression that often accompanies gaining weight or the scolding from your doctor because your cholesterol, blood sugar, or blood pressure are off the charts.

Yes, No!

We often associate eating out as a special occasion, especially when we’re on vacation. Since we’re indulging or splurging on the trip, we can carry over that same “special occasion” mentality to eating.

I never feel like I’m denying myself anything, but I do use the same guidelines when traveling that I do when I’m eating out anywhere. Here are a few of my healthy eating habits and I’d love to hear some of yours.

The Menu—Choose Wisely

1. The first choice starts when they hand you the menu or you’re perusing the menu board. This is the restaurants marketing tool. Most restaurants don’t worry about feeding you healthy; they just want food to taste good (which can mean lots of butter, salt, or sugar) and you to spend a lot of money. Knowing this, don’t be enticed to eat something you normally would avoid.

2. Don’t stop to read any item with the description: fried, breaded, gravy, rich sauce, rich, buttered, or any ingredient you typically wouldn’t eat. That eliminates about ¾ of the menu items.

3. I don’t eat red meat so that usually reduces the menu to one or two choices. Then I choose between those based on what I feel like eating.

4. Drink water! It’s free and you should always drink a lot of water when traveling.

5. If they offer half portions, choose that or ask if you can get a small salad or half a sandwich. Or split something with whomever you’re eating with, as long as they are choosing something you should eat.

6. Ask for any sauces or salad dressings on the side.

7. Restaurants usually give chips or French fries as a side with sandwiches. Ask for fresh fruit, a small salad, or sliced tomatoes instead. If they don’t substitute, then hold the fries or chips. Then you won’t be tempted to munch on them.

8. Avoid “value meals” that include fries and a drink. You don’t need the fries and water is free, so just order the sandwich/taco/burrito or salad by itself.

9. Choose flame-grilled, baked, broiled, or poached meat or fish. Pan-fried means lots of butter. Be sure to clarify if “grilled” is on a grate or on a grill. The grill is usually very greasy and you wouldn’t want to know what they use for “grease” on those grills.

Be Prepared

1. I take my own breakfast. A package of instant oatmeal reconstituted with hot water from the coffee machine in every hotel room works great. I always have a couple of packages and plastic spoons in my suitcase. I usually don’t eat “instant” foods, but in this case it’s better than the alternatives.

Or I might take a breakfast bar—but be careful to read-labels as we talked about in the March Love Your Body—Read Labels blog. So called “nutrition bars’ can be lethal. I like Trader Joes’ “A Fruit Stepped into a Bar.” If the room has a refrigerator, I’ll stock it with orange juice and fresh fruit.

Breakfast can be a huge diet buster with all the fattening, high cholesterol, high sodium choices. If you do eat breakfast out, or it comes with the room, use the menu guidelines above.

2. I bring my own snacks. My daughter Kim once said, “My mother takes her nuts everywhere with her.” That’s a true statement. I always have a baggie of mixed nuts I’ve created from raw, organic, unsalted nuts. I mix walnuts, almonds, pistachios, cashews, sunflower seeds, macadamias, and whatever other nuts I have on hand. You’ll never find me on a trip without my homemade “trail mix.” If you don’t like the taste of raw nuts, toast very lightly at 275 degrees for 10-12 minutes. Most nuts are roasted at such a high temperature it destroys the nutrients.

Dried fruit can also be added to the mix or eaten on it’s own. Be sure there’s no sodium sulfite added as a preservative.

3. If we’re staying for a while, we stop by a local grocery store and get a flat of water and fresh fruit and juice for breakfast.

4. When starting out on a trip, I always pack a lunch for the first meal whether on a plane or by car. I usually make almond butter or peanut butter and sugar-free jelly sandwiches. They don’t need refrigeration and are a welcome break from airport food.

Better To Go To Waste then Waist!

1. Stop eating when you’re full. If you have a refrigerator in your room, ask for a to-go box and save for another meal. Otherwise, let it go.

2. Again, offer to split something with another diner, unless they’re eating something you shouldn’t. My husband and I often split—well I actually eat about a third—but sometimes he orders something I don’t want to eat so then I don’t split with him.

3. Sometimes eating from the children’s menu is good for smaller portions, but beware—often time’s it’s fried and breaded food like chicken nuggets and fries or grilled cheese, which might be bad for you even though it’s cheaper and a smaller portion.

Above All Enjoy Yourself

1. Treat yourself to an occasional dessert or favorite food. The last night of our Bahamas vacation, we ate at Johnny Rockets and there was nothing on the menu that appealed to me. So, I enjoyed a chocolate, peanut butter real milkshake and sweet potato fries for dinner, without guilt, because I had been very careful the rest of the time!

2. We also ate at the famous Twin Brothers Fish Fry in Nassau. Just by the name, I knew I would love the fish but not fried. And walla, they offered a foil steamed package of grouper with all the veggies and plantains inside. Two Guys Fish Fry

Steamed grouper @ Two Guys Fish Fry

We also saw everyone drinking these amazing looking strawberry smoothies—well they were actually daiquiris but we don’t drink so we asked for them nonalcoholic! Delicious and cheaper!

Yummy smootiesYummy strawberry smoothies

Go The Extra Mile

1. Walk whenever possible.

2. Take the stairs instead of the elevator. Since we were on the 24th floor in Nassau that didn’t work for us, but it was a huge property and we intermingled walking around with lounging at the pool.

3. Take a stroll around the area after or before a meal.

Enjoy your vacation and love your body by eating well, using sunscreen, and fitting in some exercise!

Moderation is better than muscle,
self-control better than political power.—Proverbs 16:32, The Message

Please share what you do to eat healthy when away from home….

Next week, more about the Love Song Couples Getaway—Take Two

May 26, 2014
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