March 30, 2012

Hello to all,

Good morning to all,
I am so excited at the possibility of Rain. This pollen is getting too much.

I am feeling a need for some HUGE protein, so I think Publix and steak are calling my name. :) I am grilling some onions and mushrooms and making a salad to go with. YUM! Protein, protein, protein. And just what is the benefit of protein?

The following article states:
There are many health benefits of protein. Eating enough protein is essential to maintain a healthy body. If the body sustains an injury, such as a cut, protein helps with tissue repair. Along with carbohydrates, protein provides energy for the body which helps keep us from becoming fatigued. Another one of the benefits of protein is helping the body fight off illness and disease and keeping the immune system functioning properly.

The muscles in our bodies are partly made up of protein. One of the benefits of protein is maintaining healthy muscles. Protein also helps build skin, hair, nails and cartilage. Because the body does not store protein, it’s important to eat healthy protein everyday. Proteins are considered incomplete or complete proteins. Complete proteins contain all the essential amino acids, while incomplete proteins don’t. Good sources of complete proteins come from animals. For instance, eggs, milk, chicken and fish all contain complete proteins. Healthy food choices for incomplete proteins include, nuts, such as almonds, beans and whole grains.


To get the proper health benefits of protein, most people need about 0.8 grams of protein per kilogram of body weight each day. When additional demands are made on the body, such as in pregnancy or while recovering from an injury, more protein is needed to help the body. Children and teenagers also need additional protein to help with growth.

Without protein, the body would not be able to function properly. Various conditions could develop such as anemia and hypotension. Problems with circulation and healing from an injury would also occur. Because protein helps muscle, without it muscle mass may decrease andweakness can occur.

We must remember though - all protein and no veggies and fruits = BAD combo. Our body needs protein and healthy carbs in order for cells to reproduce properly. But remember - those refined carbs store as fat - not energy sources. More on that from the literature next week.

Best combo - lean protein, low sugar fruits and veggies, and healthy fats. FAB combo.
Have a great day - PK

March 29, 2012

Good morning,
Spring break and Easter are right around the corner. MAN.......the warmer temps and no winter have thrown me off. How about you? But in EVERY season, with it's multiple hoildays, we make a plan. Right? Some of you will be starting phase 2 again this week. Easter lunch could be grilled ck breast, steamed broccoli, and stewed apples for dessert. Add some of the fresh water I suggested yesterday - EASY! Some are loading up that weekend - REAL EASY. The rest of us are choosing correctly and not using the holiday to move the boundary and feel bad about the whole day on Monday. It's not worth it - to me. So, let's start sharing recipes this week filled with color and vibe and health.

I am working on a carrot cake recipe - will send it early in the week. Also, I am thinking of taking my brownie recipe and using some sugar free dark chocolate, in chunks, to add on top with some toasted pecans. Do you have a recipe you can email? I will forward all of them to the fam so Easter has some new "favorites."

As you know, I am a big supporter of refueling at regular intervals. If you have a fireplace and you need even heat in your house, you add wood BEFORE the coals are COLD. It takes twice the energy and twice the effort to get that burning process started again. Skipping meals only tells your body you're being mean to it - so it starts to hoard. For goodness sake, EAT! Eat the right things at the right times and I promise you will feel better (sometimes people, like me, get mean when they are hungry - really, I do. I am glad you don't, but I do), have more energy, be more alert and loose more weight. My brother Chip told me Tuesday evening that when he doesn't eat breakfast, he gains weight. He said sometimes several pounds. He suggested getting that protein in the "fuel burner" early morning to start the process. I am not a breakfast eater - but I am considering this as he promises it happens every time he skips the morning meal. We are a family of believers embracing health - not starvation.

Many of you have blood pressure issues. Hug a few people today - REALLY hug them. Then do it tomorrow and the next day. Studies have shown that good, honest hugging can lower your blood pressure. It's cheaper than medicine and a lot more fun. It's my goal for today - increased hugs. :) PK

March 28, 2012

Water aerobics update: well, i decided to get at least the back of my hair wet and lay in the water, as instructed, to do my ab work. Great difference! It's amazing how sometimes a little sacrifice yields big results. That's a hidden truth isn't it? We are taught that big efforts yield BIG results. That's true also - but sometimes the little things make a HUGE impact. For example, I have a friend who's diabetic and just lost a toe due to an infection. His prayer was that Jesus would help him make the life style changes necessary to produce life. He was praying this, with my husband and I standing beside him in his hospital room, with a 2 liter of Mountain Dew right beside him that he's been ingesting. That's not a good thing to be drinking when your sugar level is high. NOW.......we know that sodas are either filled with sugar (one article said 16 tsp. per can) or salt and aspertame (a neurotoxin) which is equally as bad. Just deleting soda alone can make a difference. I heard that just deleting soda, if you drink it regularly, can pull 10 pounds from your weight in a year. That's a little thing with BIG results. Anyway - I am sore this morning from doing the workout and that is good. Get these muscles all nice and tight - yes! :)

Some are asking about ways to enhance water. Here are some tips: 1) make a lemon or lime smoothy - ice, water, lime or lemon juice (or both) and a couple of packs of Truvia in the blender. 2) purchase a big water container from Sam's (the clear kind with the spigot) and make a container of water and add fresh lemon, lime, and orange slices (or mint - I like chocolate mint) in the morning (the juice from the fruit will flavor the water nicely) and drink throughout the day 3) (do this at night) make a gallon of water and add 1 whole cucumber - peeled and sliced, a whole section of fresh ginger peeled and cut in chunks, several sprigs of mint crushed (you can vary the portion of ingredients to your taste). Then, in the morning, strain the water and consume. BEAUTIFUL taste - especially for summer. As the water is consumed, replenish. You can keep the herbs up to 2 days before needing to start a fresh batch. I keep the ingredients peeled and in containers for easy access. This is also a very healthy detox combo for your kidneys and skin. Let me know what you think - I PROMISE - you will LOVE this!

Okay friends - gotta run - check your fluid level today. :)
PK

March 27, 2012

Beautiful spring morning - filled with the brilliant color of yellow (all over everything) - dripping with the effect of such radiant color (from our noses) and bursting forth with NEW life everywhere. :) I LOVE the spring. I love life and color! It's a time to stop and be grateful that even in the yellow pollen that can be such a nuisance, God brings forth LIFE. God doesn't need PERFECT conditions to bring forth LIFE. Does he? He is not limited by time nor our "way" of bringing forth LIFE. Let's stop today and thank God that we are on a path of health even in the midst of our daily circumstances. There will never be a PERFECT time to commit to a healthy life style - we decide, we commit, we fight! That's it. Sometimes I would like a candy bar or a donut. YEP - I said it. But, I fight! I KNOW the open door that creates and I keep my foot on that door. Just because I WANT it doesn't mean I ALLOW it into my body. Right?

However, we cannot spend out entire life fighting for the approval of others by "dieting" so we look good in our clothes and folks will accept us. I LIVED in that world. It brings strife and NOT peace. Peace comes from knowing no matter what we weigh or look like in our clothes, our GOD loves us and accepts us! Also, if we ARE choosing health and eating ONLY what we need to regenerate our cells, that to brings peace. Yes? That's one aspect of peace worth "fighting for." I copied a devotional by Joyce Meyer that really reminded me of this. Maybe it will be your reminder today. :)

Make God Your Source of Approval

An epidemic of insecurity is stealing the joy of life from many people in our society today and causing major problems in their relationships. I know the effect insecurity can have on lives because I experienced it myself. I know what it does to a person.

Those who are insecure, often seek the approval of others to try to overcome their feelings of rejection and low self-esteem. They are approval addicts.

When we struggle with insecurity, only one thing will set us free, and that is God's truth. The truth is that we don't need to struggle to get from man what God freely gives us: love, acceptance, approval, security, worth and value.

He is our Refuge, our High Tower, our Strength, our Stronghold in times of trouble and our Hiding Place (see Psalm 9:9; 31:4; 32:7; 37:39; 46:11). Our worth, value, acceptance and approval come from Him. As long as we have those, we have the most valuable things in the world.

Enjoy LIFE today - be grateful that God brings forth LIFE even when we think the circumstances are not perfect. PK

March 26, 2012

Good morning friends.........I'm back.....did you enjoy your week without my mouth running? Just kidding - we are running together through this journey to look and feel our best! Right?
First, thanks for all your prayers. These last three weeks have been some of the toughest. :) But I have seen God move in immeasurable ways!
Second, some of you know I went to water aerobics last Thursday night. It was a sight. :) I was determined to not get my hair nor my makeup wet. Can anybody go to water aerobics without getting their hair wet? NO. But in my trying, I must have conveyed to them all that I was pitiful, that I couldn't swim, and I needed a lot of help. So, in order to "save face and my hair" (I am a good swimmer but a prissy swimmer who didn't want to re-straighten my hair) I smiled and did all the modifications "so I wouldn't drown." I was extremely thankful no one had a hidden camera, but I couldn't help but laugh at me too. What a sight! LOL
Third, yummy recipe for you: zucchini squash, sweet onions, cooked for about 20 min in a little butter and a little water w/salt. Drain fluid after 20 min and add chopped tomatoes. Cook for 5 additional min ONLY. Add a cup or so of low fat mozzarella cheese and remove from stove. Cover and let sit for 5 min to melt the cheese. Serve immediately so the tomatoes don't get drippy. YUM!!!!! This is a phase four recipe.
Read this article Saturday evening that talks about increasing our brain power. Please keep reading to the end as our healthy eating also adds strength to our brains:
"Exercising actually helps grow bigger brains," he said. "We have more brain cells that grow through our life."

More than 400 clapping, cheering fans, some wearing T-shirts that said "I'm a mental athlete," crammed into a Manhattan conference room to witness the champs sweat it out. Contestants ranged between 14 and 59, with backgrounds that included unemployed, computer programmer, nurse and TV presenter.

During a break a special guest, "International Man of Memory" Chester Santos, wowed the brainy crowd by asking them to name any one of the 435 members in the US House of Representatives. To each name he then supplied, from memory, that member's state, district, party and which -- often obscure -- committee he sits on.
"This is actually pretty difficult, thousands of pieces of data, so if I get something right, clap," he said, before getting all but one challenge right.
Dottino insisted that in this fight, anyone can become a contender.
"Myth number one," he said, is "you're either born with it or not. It's a skill you can practice."
Memory experts use techniques like the "chunk" method, in which different bits of information are tidied up and grouped. A basic example would be to reduce a series of individual numbers into pairs, so 2-0-1-2 becoming twenty twelve.
But Dottino says you also need to feed the brain omega-3 fatty acids, specifically DHA. That's found in fish like salmon and mackerel, or, he pointed out, fortified formulas produced by the contest's sponsor, life'sDHA.
At a minimum, Dottino said, keep away from those comfort foods. "Lots of carbs, starches, refined sugars are bad news!" he said."
So, when we're tempted to cheat and eat those "comfort foods," let us ALL remember that denying our bodies the comfort of sugary, starchy foods can actually be causing health to come to our minds. And at my age, that's a great thing! wink - wink
Choose foods for your brain today and remember - water causes the electrical current to flow WELL. Let's give our minds what they need to be all WE NEED THEM TO BE. :) PK

March 20, 2012

Hey guys - I have been trying to write for some time this morning. Again - another TOUGH pastoral issue and late night hospital visit yesterday. So I apologize for brevity this morning.

While I know and trust God, my heart is tender this morning and writing is more difficult. My only comments would be to several of you who have contacted me and are feeling energized to turn and embrace your health again.......good for you! When on an airplane, they ALWAYS encourage the adult to secure their mask FIRST and then the child. I know that is difficult sometimes to conceive, but it's okay to concentrate on you, fix dinners that you can eat, slow down and drink the water you need. If not, who's gonna be cooking those meals and taking care of the fam if our health gets compromised. I give US permission to put OUR health needs on the top of table and on the top of the list. Then.......we'll be able to serve those around us for YEARS to come.

Love you! PK

March 19, 2012

Good Monday morning - I hope you survived the Saint Patty's Day celebrations. :) I made green velvet brownies (sugar and starch free, of course) which were a huge hit with some funny after experiences. (green food coloring not only caused the brownies to be green, but OTHER things - oh well, change is good) My son came for the weekend and laughed so hard, after eating almost the entire pan of brownies, at the "green after effects." Enough said. :)

I have been thinking about a line from the movie Pearl Harbor that I want to share this morning. If you remember after the harbor was bombed, the Japanese were celebrating and the commanding officer turned and looked at his leaders and said, "I fear we have only awakened a sleeping giant." Here's what I want us to keep in the center of our choices today - while eating 2 cookies, or a McDonald's hamburger, or a candy bar may not show up too terribly on tomorrow morning's weigh in - the greater picture is the awakening the "sleeping giants" of heart disease and diabetes and other weight-related issues (I could make a list.....)

These are not possibilities - these are definite issues that bad food and living choices awaken. And no one forces us to make those choices. BUT......we CAN choose the correct refueling items and leave those food-induced diseases sleeping. Just because my family struggles with cholesterol issues, doesn't mean I have to. My family lived for the next gathering and eating ritual of seeing who could "out cook" the other. The more decadent the better - the more unhealthy - the better! We would laugh and pat each other's bellies after stuffing ourselves and make jokes about how fat we were. (all while our children watched) And yes, I awakened "sleeping giants" and found diabetes, arthritis, reflux, high cholesterol, and high blood pressure had "bombed" my life and were destroying me.

BUT GOD - whose spirit is bigger than any "sleeping" giant gave me the courage to fight back. Loosing weight and keeping it off - choosing to eat right DAILY - keeps these sleeping giants SLEEPING.

We are bodies of flesh and these enemies lurk and wait......come on fam, let's choose health and keep these giants from stealing our lives. We CAN win! But, we can't be asleep and look the other way while eating that doughnut and not expect these giants to position themselves for destruction.

Enjoy the sunshine, add a slice of lime to your water, take a stroll in your neighborhood tonight and continue to affirm yourself by saying, "I AM WORTH IT!" PK