Laugh Yourself Healthy

            

If you like to laugh as much as I do then you will be happy to know that new research has discovered that laughing with friends releases the feel-good brain chemicals and increases pain tolerance.

Laughter is regularly promoted as a source of health and well being, but it has been hard to pin down exactly why laughing until it hurts feels so good. Until now... Robin Dunbar, an evolutionary psychologist at Oxford, found that it is not the intellectual pleasure of cerebral humor, but the physical act of laughing that makes us feel good.  The simple muscular exertions involved in producing the familiar "ha, ha, ha," he said, trigger an increase in endorphins, the brain chemicals known for their feel-good effect.

The findings fit well with a growing sense that laughter contributes to group bonding and may have been important in the evolution of highly social humans.

The results, when analyzed, showed that laughing increased pain resistance, whereas simple good feeling in a group setting did not. Pain resistance is used as an indicator of endorphin levels

            So make your weekend better by not taking things too seriously.  Laugh a little, no laugh a lot and be contagious…falling out laughing! Laughter is the best medicine!

Are You Trusting BUT First?

Okay so you've got to admit that "But First" can really bring up some funny imagery - especially when we are talking about healthy and fitness.  But the reality is, when God tells us to trust Him completely there is no "if" "and" or "but" about it.  However, we tend to put a "but first" before we give it up to God.

Trusting God is easier said than done for those of us who like to be in control and know the plan and exactly when things are going to happen and when we will get results.  Not to mention when and if we do decide that we want to surrender and let God help us with our problems Satan starts to encourage impatience.  So we start to think I want God to act by a certain time or in a certain way.  We want it our way and we want it now.  We want to see instant changes.  That’s probably why we are so drawn to the 30 day plans or the quick weight loss programs that give us results that either won’t last or are not typical.

We say we trust God yet we take it to him and say “God help me, ‘but first’ I’m going to order this food plan”  or “but first I am going to take these weight loss supplements and drink this over priced miracle juice” or "but first I am going to try what my friend told me about" or “but first I have to figure out how it will fit into my budget and schedule”  and then we say we will give it to Him.  As if we want to help Him get started on our plan rather than being led by Him and following the word.

If we are truly trusting God, He does not want our ‘but first!’  He wants our complete surrender.  Proverbs 3:5 says trust in the Lord with ALL your heart and lean NOT on your own understanding.  Now if it said “some of your heart” or “most of your heart” and then went on to say and “use your own logic and understanding to start off then I will pick it up from there,” then we might be on the right track.  But that’s not what’s in there.  Check your Bible and tell me what you see too.

When we trust we can rest assured that he will not tempt us beyond what we can bear and will always give us a way out (1 Cor. 10:13).  We just have to look for it.  We can trust that He has a plan and will work out our schedule with out us having to know how or when (Jer 29:11).  We can trust that he loves us more than we love ourselves and wants what is best for us (1 John 4:9-10).  That if we delight ourselves in Him he will give us the desires of our heart (Psalms 37:3-4).

So our actions when trusting and surrendering are to acknowledge Him, delight in Him and Commit to Him.  No more ‘but firsts!’

Commit to the Lord whatever you do, and your plans will succeed – Proverbs 16:3

Back To School Game Plan

The wave of children heading back to school as begun along with football practice, cross country, piano lesson, etc. I don't know about you, but I am thrilled that we get to go back to a steady routine. Now don't get me wrong, I LOVED having my kids around all summer and the lack of schedule, but I appreciate God's wisdom in having us live life in seasons.  No one season lasts forever but it's there for us to enjoy then move on to the next.  So since we enjoyed summer, just wanted to share a "Back to School Game Plan" to help us help our kids have an incredible school year:

o   Pray for the School Year:  This can be the most amazing school year for your children if you give it to the Lord right from the start.  Create a prayer journal just for school related prayers and keep track of how God comes through as the year progresses.  Also, commit to praying in the car, before the kids catch the bus or before your homeschool session starts every morning.  

o   Plan and Prioritize: Purchase a family calendar and write down all school and extra curricular activities for the rest of the year.  Mark busy days and nights and think about what meals will work well on those days and set up your grocery list accordingly. Call family and friends ahead of time for the support you may need.

o   Connect Healthy Food to Great Grades:  Discuss the importance and connection between healthy eating and ability to focus and concentrate and get good grades. Check out www.laptoplunches.com for a few quick easy tips and ideas for lunch.  Purchase a stainless steel water bottle and set water drinking goals during the day. Hydration is especially important now in the heat.

o   Rest:  If you have started school, make sure that you are no longer keeping summer hours, even on the weekends.  Sleeping and waking come very easily when our bodies are in rhythm so get up early and get to bed on time on the weekends too, even if you have nowhere to go.  It will make Monday morning easier.  If you have not yet begun school start mimicking your school schedules a week or so before school starts.  See what time they naturally get up on their own and implement a set plan on how you intend to “settle down” for the night.

Have a Healthy & Happy School Year!!

Mandisa's Climbing Up the Charts and Down the Scale!

The day Mandisa was scheduled to go into the studio to record her hit single Stronger she was anything but strong. The former American Idol finalist knew she had been gradually re-gaining weight and when she stepped on the scale and found she had actually gained over 20 pounds she was devastated. In fact she did everything she could to try to cancel. But her producer refused to let her out of the session.
Little did Mandisa know that her own words would eventually renew her hope for the next phase of her journey.  The day the song was released in February 2011 she stepped on the scale and found that she had lost her 100^th pound!
Having climbed the charts to the number one spot and having shed 120 pounds (and counting), the GRAMMY® nominee has a goal of maintaining a healthy lifestyle for the rest of her life.
Mandisa recently shared with me about her “journey to 100” and how the changes she’s made to create a lifetime lifestyle resonate in her music.
Tonja Ward: Just how long has your weight been a concern?
Mandisa: I feel like it’s been something I have dealt with my entire life. My Dad moved away when I was 10 and I was molested around that age as well. That’s when I started picking up weight as kind of a coping mechanism.
TW: What was your initial concern about the weight? Appearance? Health?
M: When you are a kid, I don’t know if concerned is the word. Now I can say I am concerned just because of health reasons when you get older. But when you are a kid you just want a boyfriend.  I would say that I was insecure and it made me very unhappy. But it was all cosmetic back then.
That’s the difference between then and now. It is less about how I look because I have learned about true beauty and where it comes from and it is more about being healthy than anything else.
TW: When did you move from thinking about it and actually starting your journey?
M: It’s not as cut and dry as I’d like to say. It would be great if I could say that I started this journey on this date in two thousand- whatever. The fact is that because it has been a struggle my entire life, it has been a journey my entire life.  I’ve dieted and I’ve binged, and I have lost weight and I’ve gained weight.
It would be great if the Lord miraculously delivered me and I never was tempted with chocolate again, but I still think that is going to be my story. I think it’s going to be more like Paul where this is the thorn in my flesh. I am learning that it is because of this thorn that I have understood that God’s grace is sufficient and that His power is made perfect in my weakness.
TW: This is so helpful because we tend to expect for there to be an exact start date and from there you never turn back, but that’s just not real life.
M: No, in fact, I am just getting off a period a couple of days ago to be honest where I realized it’s very easy for me to slip back into my old ways unless I am constantly clinging to the Lord, really turning to Him to help me with my temptation. It’s very easy for me to go back into bingeing. It’s what I’ve done my entire life to deal with my emotions, in order to fill this void that’s been there from a very early age.
It’s very easy for me to go back and eat a dozen Krispy Kreme donuts in one sitting. I guess I never want to lose sight of how easy it would be for me to go back to where I was before.
I guess it’s helping me to understand every single day that I have to give this to the Lord.
TW: Sounds like you go by the “give me my daily bread” philosophy.
M: Absolutely.  You know I love those verses that talk about the Israelites that were in the valley and they could not collect enough manna for the next day and when they did that manna got rotten they had to collect it for that day and that day alone. So I believe that is such a lesson in scripture for us. Don’t look at yesterday, don’t look at tomorrow but just today ask for your daily bread and really depend on the Lord just today.
TW: So can you give us the secret to your weight loss and lifetime lifestyle?
M: I quote a lot of scripture when I am tempted. I do a lot of praying when I am tempted. That’s why I feel that I have gained much more than I have lost. Because of that I have an intimacy with the Lord more than I did before I started this journey. So I think a Spiritual part of the journey is very important.
I think most people know what is actually healthy for them. But I think what a lot of people don’t think about is the Spiritual part of this journey as well as the emotional part.
I work with a great Christian Counselor who has helped me to deal with some emotional issues that I have never dealt with before. I always stuffed down my emotions with food. Actually learning to deal with those has been a big part of the journey, I guess that would be a secret as well, to really focus on that.
And the other secret for me is not to diet.  The way to do that is to just adopt healthier eating habits and not to necessarily turn to the things that promise a quick weight loss. To find an eating plan that you can live with forever and not just temporarily to lose weight then going back to your old eating habits and gaining all the weight back.
TW: Are you still into ZUMBA®^® or what are you doing for your physical activity these days in addition to cutting a rug on stage?
M: I AM! I love ZUMBA®.  It has changed my life. Because I love dancing ZUMBA® has been amazing for me.  So I ZUMBA® as often as I can.  Whenever I am in town is when I try to go to my ZUMBA® classes.  I get cardio with ZUMBA®, and with my personal trainer, we do weight training which helps me to tone my muscles as well, which is just as important as the cardio is.
When I’m on the road, most hotels have a great work out room that I use the cardio equipment there, the treadmill and elliptical.  I also travel with my elastic bands so just in case they don’t have weights I can still get in my weight training there.
And when I am at home when I can’t get to ZUMBA®, I have an elliptical and a treadmill and lots of videos that I do to get my workout at home as well.

TW: You know, folks might argue that you can do that because you are Mandisa and they are regular people just trying to make it, what do you say?
M: There is always something we can do. You can always go walking in your neighborhood. That costs absolutely nothing.
We focus so much on health care reform. I really believe the prevention is a big part of health care reform. Because I think we would be preventing a lot of diseases if we focused on our health before we get those diseases. A lot of that is our lifestyle.
So I do believe that it’s a great investment.  And even if you’ve got no money whatsoever push-ups are free, squats are free and lunges are free and you can do all that at home.
The key is finding something that you actually enjoy or learn to enjoy.  Because I can’t say that I enjoyed exercise when I first started but I actually do now because my body craves it after a certain while.
TW: This album is full of anthems to our lives, so what was the inspiration behind Stronger?
M: For me, my inspiration is just knowing that if I walk the most difficult things in my life with the Lord one that he’ll get glory for Himself but that He’ll also bring me out stronger than when I went in. I love that the song has resonated with so many people and that they are seeing the same things in their own life.
No wonder Stronger was a #1 hit. My favorite song is Good Morning but I’ve got the entire What if We Were Real album downloaded in my iPod. You are amazing! God bless you as you tour. Thank you so much Mandisa for inspiring us with your life and your work.  

3 Memorial Day Activities to Start Your Healthy Summer

Memorial Day is a national holiday set aside to honor soldiers and commemorate those who died in military service.  Memorial Day, also unofficially marks the beginning of summer, and comes complete with cook-outs, family get-togethers, shopping and beach vacations.  The nice break we get with this holiday weekend also makes it an ideal time to jump back into some healthy behaviors as we pay respect to our American soldiers.

Here are 3 ways you can make your Memorial Day celebration healthier:

1.     Give a Military Salute – Honoring the brave men and women who put their lives on the line every day and those who paid he ultimate price for our freedom with their lives means having an attitude of gratitude.   Research over the last decade has continuously shown that grateful people are healthier.  Some of what the researchers discovered was that thankful people tend to have more energy, sleep more soundly and even have a higher resistance to viral infections. So showing your appreciation is good for your health.

2.     Add Color to the Grill – Grilling is not just for steaks, burgers, hotdogs and chicken.  Throw a colorful array of vegetables on the grill this weekend and enjoy the smoky goodness of summer vegetables. Asparagus, zucchini, summer squash, red onions, bell peppers, mushrooms, corn, etc. all are easy to grill, low in calories, filling and nutritious. Check out the quick and easy recipe below for an idea.

3.     Bust a Memorial Day Move – There is a lot to watch on Memorial Day from concerts and fireworks to the Indy 500, NBA Playoffs and the PGA Memorial Tournament.  When we do a lot of watching we are doing a lot of sitting. So make a plan to move. Since it’s getting hotter every day early morning or late evening will be ideal times to get out and go for a walk, bike ride or hit the gym. Or make your cook out active with a softball, kick ball or badminton game. If you plan to be inside then try a jump rope relay, a 60 second commercial break dance contest or pull out the Wii or X-box to play some active virtual games (and no that does not include the thumb moving kind).

Have a fantastic weekend and let us know how you are making your summer healthy.  Enjoy and bon appetite!

Green Grill Spears

4 small zucchini cut into spears lengthwise

1 bunch of thin asparagus spears

1 tbs olive oil

2 tbs balsamic vinegar

3 tbs lime juice

2 tsps dried oregano, crushed

1/4 tsp dried sage, crushed

2 cloves garlic, minced

1/8 tsp salt

1/8 tsp ground black pepper

2 tbs crumbles goat cheese

2 tsp pine nuts

o   Whisk olive oil, vinegar, lime juice, herbs, garlic, salt and pepper in a bowl

o   Place vegetables in a sealable bag and pour marinade in. Coat all the vegetables in the marinade and set in the refrigerator for 2-3 hours. 

o   Preheat grill and spray with cooking spray,

o   Remove vegetables from bag and place on grill. Reserve the remaining marinade to brush on vegetables as they are grilling.

o   Once vegetables are done (about 5 minutes) garnish with crumble goat cheese and pine nuts.

Enjoy your holiday and tune in Next Month when we will be doing a series called "But I Thought It Was Healthy!"

Five Easy Ways to Get Your Proper Serving of Vegetables

The USDA recommendations is  5 servings of vegetables a day. As we move from Spring into Summer it’s a great time to start taking their advice.  Fresh produce is plentiful at the farmers’ markets and local supermarkets and is arguably tastier, more nutritious and just what we need at the time of the year when it’s in season.  But we are not eating enough vegetables - except potatoes (French fries) and tomatoes (ketchup).  

In our fast pace convenience food society it takes some work to figure out getting 4 to 5 servings of vegetables a day. A few ideas on vegetables and how to prepare them can make it easier.  Plus with many vegetables the portion control concern is not that we eat too much but too little.  So check out these five seasonal vegetables to add variety and flavor to your warm-weather diet and eat up:

1.    Okra – We know it best in gumbo, but did you know you can eat okra raw? It is loaded with health benefits like vitamins A and C plus iron, calcium, magnesium and fiber. Added benefits are no mucilage (slime) when it’s raw. For optimal taste, make sure okra is fresh and tender. Squeeze lime over it, dip it in hummus or salsa. Or just chop and toss it into a green salad. Pickled is yummy too!

2.    Zucchini -- Fresh zucchini allows for tons of creativity. Eat it raw, grilled, or steamed. Try blanching and freezing thin slices in zippered baggies. Slice zucchini lengthwise and eat it raw like fries or brush with olive oil and sprinkle with Italian seasoning and grill. Toss into a salad or serve it on the side with fish.

3.    Asparagus -- Asparagus season is underway and runs through June. It is best when eaten within a couple of days of harvesting -- so purchase it locally. Steaming is the most common cooking preparation but it too can be eaten raw or grilled.   Toss it with a vinaigrette, dip it in hummus. Or grill it with olive-oil lemon juice and garlic.

4.    Spring Peas – Protein doesn’t just come from animals. A serving of sweet  green garden (or English) peas contains more protein than an egg-with less than a gram of fat and no cholesterol. These legumes should be shelled and blanched in boiling water just until they turn bright green. Sprinkle with just a touch of sea salt.

5.    Green Beans – This is one vegetable where you can really taste the difference when they are fresh from the garden. Steam and toss with sliced almonds, black pepper, sea salt and lemon juice.  

Last Minute Mother's Day Gifts on a Budget

Do gas prices, rising unemployment and the slow economy have you stumped about what to do for Mother's Day?  We love our Moms but often her work goes unnoticed and unappreciated, so it's time to treat her special. Problem is there just aren't many numbers before the decimal point in our bank balance.

GOOD NEWS!! You don't need a huge budget to give a meaningful lasting Mother's Day gift.  Invest in your Mom's quality of life, health and wellness and your gift will keep giving.  Your lean wallet can actually be the key to help Mom and the rest of the family get healthier.  Here are three (3) ideas for Healthy Mother's Day Gifts on a low or no budget:

1. Give "Time Coupons": Mom's wear multiple hats, multi-task and often have to adjust their schedules for their families so giving some time to your Mom is a great stress reduction gift.  What does time look like to a Mom?  You can start with these:
• 1 Week of Cooking Dinner 
• Doing the Weekend Laundry
• Helping with a project around the house
• Quality time with you in an activity of her choice
• A "Personal Sabbath Day" so she can have a complete day of rest
• An Evening Walk (down the street, in a park or at the mall)
• A picnic prepared by you
• A Mom's Night Out (without you)
• A weekend sleep in pass
• Thorough cleaning of a room or vehicle
2. Present a Healthy Meal: If taking Mom out for nice dinner means burgers and fries from the dollar menu, why not use that same money and prepare a healthy meal that will leave you with left overs (that is when eating proper portions, which we will of course be doing :-)). Here's how for about $20:
• Bake a Whole Chicken (Hormone, Steroid & Antibiotic Free $5 or Organic $10 and marinade $3)
• Steam some broccoli (2lb bag frozen $1.75)
• Steam some carrots (organic $1.27)  and sprinkle with cinnamon, drizzle with honey and coat with a 1/2 tsp melted butter
• Prepare some brown rice (32 oz bag $1.25) with lentils (1 lb bag $0.75)
• Bake some corn muffins (Bob's Mill Gluten Free Cornbread Mix $3.00)
• Skinny Cow Ice Cream Desserts ($3.98)
3. Fit Gift Certificate:  All Moms need to move and whether your Mom needs to get started or to spice up her routine an exercise gift certificate is an ideal affordable fit gift. Get her one or a series:
• Personal Training ($35-$75 depending on gym and trainer)
• Zumba Class ($10 - $35 per class or go for a series)
• YMCA or Gym Membership ($30 -  $55 per month)
• Boot Camp ($90 - $150 for 6 weeks)

Help your Mom have a Happy Healthy Mother's Day and take note yourself!