Saturday, January 30, 2010

Nutrition Pitfalls


1. Drinking too many sweetened beverages.
Fluids play a vital role in our daily nutrition, but beverages such as coffee drinks, energy drinks,
sport drinks, juices, bottled iced teas and pop can add a substantial amount of “empty” calories
to your day. These drinks often lack fiber, vitamins, and minerals and should never be used in
place of a balanced meal. In addition consider the mood, behavior & nervous system affects of
the excess caffeine found in the popular, but unregulated energy drinks. Often what we
interpret as signs of hunger may really be signs of thirst. Try a glass of water first before you
reach for a pick-me-up food or an energy drink. Drinking water also has the side benefit of
speeding up your metabolism. Bottom line: Cut back on and/or avoid these drinks. Drink
more water - At least 8 cups every day.

2. Skipping meals.
Skipping meals and snacks often sets us up for hard-to-control hunger or a disordered eating
pattern. We all know it is impossible to run an automobile without fuel. That same principal
applies to our human “machines.” Pay attention to hunger signals and eat when you feel slightly
hungry. Bottom line: Eat breakfast. Eat 3 meals and 2 snacks per day, or every 2 - 4 hours.

3. Skimping on fruits and vegetables.
Fruits and vegetables are rich in fiber, vitamins, minerals, water, and phytonutrients, yet they’re
low in calories. Fiber aids greatly in providing a feeling of fullness and satisfaction after a meal.
Scientific studies consistently demonstrate that people who eat more fruits and vegetables
greatly reduce their risk of developing heart disease, some types of cancer, high blood pressure,
diabetes, and other chronic diseases. Bottom line: If you do nothing else, eat more fruits and
vegetables. Aim for 6 - 10 servings a day.

4. Eating large portions of food.
Serving sizes in the U.S. have significantly increased in the past 30 years making it hard to know
what a reasonable amount of food looks like. But have no fear. You can retrain your brain to
recognize how much food is enough. Here is a simple list of common foods and ways to estimate
one serving.

Meat, fish, poultry 3 ounces Deck of cards
Fruit 1 medium piece Tennis ball
Rice, pasta 1 cup Rounded handful
Raw veggies 1 cup 1 baseball
Cheese 1 ounces 6 dice
Salad dressing 1 Tbsp. Thumb tip
Peanut butter 2 Tbsp. Ping-Pong ball

Bottom line: Turn super-sized feasts into moderate meals.

Thursday, January 28, 2010

Week 3 Thursday

It's Thursday of Week 3
Matt Case called me yesterday while I was at work and left me a message. Hilarious message!! Really love Spirit 105.3 and all the support and encouragement they have given us during this challenge.

I had some friends here from Oregon and Colorado over the weekend and they just LOVE Spirit 105.3. They kept talking about how great our radio station here is. YEAH GO SPIRIT!!!!

My 2 older daughters asked me yesterday why I wasn't up early, I forgot to mention to them it is our resting week. I love that they are interested in what I am doing and that they are supporting me.

My left leg muscle still aching and sore along with my back. I am going to go to Physical therapy on Monday to help with the muscles.

I have several friends who work downtown Seattle who have contacted me about walking during lunch hour. YEA. I have been trying to think of things I can do while away from home to get some exercise in. Any Ideas????

Alot of people that I have spoken to have been encouraged to get out and make changes in their lives- more exercise, eating right, drinking more water. WOW- I am so impressed with everyone and their commitment... GO GO GO!

Hope everyone has a great week. No School Tomorrow for the kids.

Take care everyone

Isaiah 26:3 You will keep him in perfect peace, whose mind is stayed on You, because he trusts in You.

Friday, January 22, 2010

My Nephew in Haiti

Below is from my oldest sister about my nephew in Haiti
A note from Jared in Haiti...

Yesterday at 7:02pm
Below is an email I received from our youngest Son Jared who is now in Haiti.

Please continue to pray for him; that God will use him mightily! Jared will experience and see things he's never seen before and I know it will be life-changing. I pray that he will come to understand that the only thing in life that matters is choosing Christ and serving others.

Here is what he shared with me:

"There is an eerie feeling in the air amongst our crew tonight. Those who remained shielded on the cutter today see in the eyes of those who went ashore what a major disaster can do to a nation. I have never seen so many grown men and women with tears in their eyes. Those who did go ashore experienced first-hand the severity of the situation.

I've been shielded today only talking over the radio to those who have seen it. Never once was there a question of professionalism in their voice. I remember in boot camp being told that the U.S. Coast Guard on the right side of our chest takes priority over our name. Today the men and women who went ashore wore coveralls without their names on them. All that was visible were the letters USCG.

Today was the first day I think I've truly been more thankful to be an American. Not because of our infrastructure or the freedoms given to us, but because as a country we will be there when a country of less fortune is in need. Haiti rarely exports anything to our country. They have no oil or major cash crop we use. But as a county we will stand together and put aside our different opinions of healthcare, war, or economy and help out those in need.

Right now we are taking it hour by hour, aftershock by aftershock, every little bit helps.

I'm going to try and get some sleep, as I've already put in a solid 16 hours. Tomorrow will be longer."

V/rBM2 Cleberg

Do not follow where the path may lead. Go instead where there is no path and leave a trail.-Harold R. McAlindon

Always ready! A photo of Jared and his fellow USCG crew members in Alaska. Jared is on the far left with his hood up and hand on his hip.

Thursday, January 21, 2010

Ten Nutrition Tips to Live By

Ten Nutrition Tips to Live By
Stay Healthy & Energetic with These Great Hints
By: 20/20 Lifestyles

Drink Plenty of Water. Water dilutes toxins and waste materials and helps remove them from the body. Your goal should be to drink 64 ounces or eight glasses per day.
Eat Breakfast Every Day. Eating a balanced breakfast gets your metabolism off to a good start. You also benefit from stimulated brain power and increased energy. Some good examples include:
High fiber bread with natural peanut butter and a piece of fruit.
High fiber cereal with low-fat milk topped with sunflower seeds.
Egg white and vegetable omelet

Get Some Fiber.Consuming a high fiber diet lowers your risk of heart disease and colon cancer. Strive for 25 to 35 grams per day. High fiber foods include beans, lentils, most fruits and vegetables, and whole grains.

Eat Your Fruits and Vegetables. Challenge yourself to eat a minimum of five servings of fruits and vegetables per day. Go for color and variety. Deeper, richer colored fruits and vegetables contain higher amounts of anti-aging oxidants.

Go For "Whole" Grain. Whole grains such as brown rice, whole wheat pasta and bread contain more vitamins, minerals, and fiber than their refined counterparts. Be sure to check the ingredient list for the word "whole" before grain.

Replace Unhealthy Fats with Healthy Fats. Cut down on your consumption of trans fats and saturated fats. Trans fats are found in fried and processed foods like chips, crackers, instant rice and stick margarines. Foods high in saturated fats include high fat dairy products, high fat beef and pork. Instead choose fish, turkey, soy and low-fat dairy products as your protein sources.

Limit Sugar Intake. Stay away from sodas, candy, baked goods and even juices. Sugar adds empty calories that lead to weight gain and increase your cravings.

Reduce Salt. Too much salt or sodium causes fluid retention and increases your risk for high blood pressure. Try seasoning your foods with herbs and spices like black pepper, garlic, and ginger. Always choose foods with less than 400 milligrams of sodium per serving.

Limit Alcohol. Alcohol increases your appetite, slows down fat burning, adds empty calories and decreases your will power. Enough said.

Pace Yourself. It takes 20 minutes for your brain to get the message that your stomach is full. Put your fork down between bits and sip water. Eating small frequent meals throughout the day will keep your metabolism working efficiently.

Wednesday, January 20, 2010

Living Water

Each day will bring challenges but the Lord will show you how to persevere.. Today's lesson was about Living Water.... Connection to God is a must if we desire to have any kind of victory in this life... Some things to keep in mind as you continue your walk with Jesus... God is the Living Water that truly satisfies... True satisfaction comes from Him. He is our all in all. Just was we need to drink water, let it remind you of your need for the Living water

Isaiah 58:11 The LORD will guide you always; he will satisfy your needs in a sun-scorched land and will strengthen your frame. You will be like a well-watered garden, like a spring whose waters never fail.

As I think of what the Living Water does, I like to think of a fountain that has layers on it.. As God fills me, the overflow effects someone else's life and he begins to fill them, their overflow effects someone else's life.. Just as water goes down the different layers of the fountain. We are to be so full of Christ that we overflow on people too... As I think of a well-watered garden, I think of something very nurtured, very fruitful, something that has deep roots and draws the living water from deep within.. We become this well nourished person when we spend time in the Word, our nourishment..
Stay in the Word, put into practice all that you learn... Draw your strength from the Lord and His word so that soon you will be a planting of the Lord for the display of his splendor.. Keep depending on the Lord... He will proclaim freedom for you who are a captive, He will give you a crown of beauty, and so much more... He will rebuild, restore and renew the places that have been long devastated..

Isaiah 60:1-4 The Spirit of the Sovereign LORD is on me, because the LORD has anointed me to preach good news to the poor. He has sent me to bind up the brokenhearted, to proclaim freedom for the captives and release from darkness for the prisoners, to proclaim the year of the Lord's favor and the day of vengeance of our God, to comfort all who mourn, and provide for those who grieve in Zion— to bestow on them a crown of beauty instead of ashes, the oil of gladness instead of mourning, and a garment of praise instead of a spirit of despair. They will be called oaks of righteousness, a planting of the LORD for the display of his splendor. They will rebuild the ancient ruins and restore the places long devastated; they will renew the ruined cities that have been devastated for generations.

Keep on keeping on..

Day 10

Day 10

30 days left to go!!

The workout today was amazing! I really do enjoy the 30 minutes we get to spend there. Mark certainly does not waste time. I appreciate the fact that he walks around the room to make sure you are benefiting from the exercise and doing it correctly.

He offers a lot of encouragement during the intervals.

Here is part of a study I am doing on food/overeating- gave me a lot of insight today and something’s to process and think about.

Today we’ll discuss why we give into sinful eating practices (starving, overeating, throwing up, etc.). When we discover the answer to this question, we’ll learn how to break the sinful habit.

There are, of course, many reasons why we overeat—we might desire to find comfort, "medicate" pain, alleviate loneliness and boredom... or we might just be feeling lazy. But this lesson focuses on a more pressing and spiritual reason:

One of the reasons we want to overeat is because the human heart craves fullness and satisfaction.

Have you found (as I did) that you often turn to food for fulfillment and satisfaction? If so, you’ve almost certainly found that after a big meal, you are not truly satisfied, nor are you even really "full."

As Ecclesiastes states:
All man's efforts are for his mouth, yet his appetite is never satisfied. — Ecclesiastes 6:7

In other words: we may keep stuffing food into our bellies beyond reason, but it will never, ultimately, satisfy us.

Micah 6:14 states it clearly:

Thou shalt eat, and not be satisfied, and thine emptiness shall remain in the midst of thee. — Micah 6:14

Micah is judging Israel for her disobedience and injustice. In its proper context, Micah 6:14 is part of a list of judgments against the people of Israel for their sin. As part of their judgment by God, the nation of Israel would eat, but not be satisfied.

Micah 6:14 states that the Israelites’ emptiness would remain "in the midst" of them. This phrase is a reference to the heart; the food the Israelites eat will not satisfy their hearts or fulfill their lives. This heart-satisfaction is something overeaters seek today… but it cannot be found in eating. Food is not designed to satisfy the heart, but rather to provide nutrition to the body.

Tip from Mark:

One really good thing you can do as your body gets accustomed to all the work it's receiving (sounds like your legs are really feeling it) will sound funny, but it really helps. Take a rolling pin and roll out your leg muscles like you would with dough. Make sure the muscle is relaxed. This is like giving your muscle a massage, and the point is to get out some of that lactic acid that makes you sore, and get rid of knots which make you tender. This technique is at least as important, probably more so, than stretching.

Galatians 5:1 Stand fast therefore in the liberty by which Christ has made us free, and do not be entangled again with a yoke of bondage.

Tuesday, January 19, 2010

Tips and update on progress

Here are 10 tips you can do:
1. Chew more and try to eat more slowly- it takes 20 minutes for your stomach to tell your brain it's full.

2. Take smaller bites

3. Do NOT take seconds

4. Leave some of every type of food on your plate

5. Take smaller portions and leave serving bowls of food in the kitchen

6. use a smaller plate

7. try to put your fork down between every bite

8. Eat only at the table, NOT in front of the TV, computer or at the ktichen counter

9. Eat three bites of every new food

10. Drink a large glass of water 15 minutes before each meal.

Friday AM:
And back from bootcamp, kids are off to school, hubby off to work and I am working from home. I was told by a few ladies that it was a HARD workout today. That made me feel better. I did it, did the entire 30 mniutes. I gotta tell you though the last 10 minutes were hard. I had to keep breathing and listening to Mark. My legs burned but I felt great after the workout. Right now my legs are shaky.

We did squats, push ups, wall sits. My partner told me that after her 1st workout she was sore for 3 days. She said to make sure i drank my water and kept walking around. I really loved the ladies in class and apprecaited the advice and encouragement. It sure makes me look forward to monday.

Cardio intervals tomorrow and Spa Food journaling has been ok I was sick and didn't eat much for 2 days so that made it easy. I encourage everyone to keep a food journal even if you aren't exercising. It is interesting what you really eat and don't realize it. Okay gotta go drink water.

Saturday :
Woke up really sore this morning. My legs are still tender. It is hard to walk up and down the stairs. Other then that I feel great.

Met the other 3 ladies at Olympus Spa this morning. What an awesome time we had, sitting in the rooms - whispering quietly ;-) It was very relaxing and helped with the soreness. I really like the Charcoal and sand room. The heat felt great!!

I find if I drink all my water i am not hungry and the carving feeling goes away. So I am really trying to get all my water in.

I played Wii Fit with the kids awhile ago that was fun. The game wasn't too happy with it becasue it had been so many days since I had been on it. Sure doesn't like that. I love even how technology holds us accountable.

It's been a beautiful day here today! I am thankful for the blue skies we had before the rain started in.

Praying for Haiti. All the families out there trying to contact their loved ones.

2 Corinthians 2:14 Now thanks be to God who always leads us in triumph in Christ, and through us diffuses the fragrance of His knowledge in every place.

Monday Week 2:
Off work today and kids are all out of school- MLK Day.

What a windy blustery morning. But then the sun came out and there were blue skies. The workout this morning was awesome. We did 5 stations that we roatated every 60 seconds. My legs are doing much better today. I am not as sore as i was last week.

The food has been a bit challenging. I find when I get stressed and can't control a situtation I turn to food. Becasue it's something I can control. Here is a great devotion that I am going to focus on to help with that:

Beloved, as long as your focus is on things that you have no personal control over, you will be subject to regret, disappointment and accusation. But, I would have you release what you cannot control and to put your faith and trust in Me. Only then will you be able to see that I am doing a very great and powerful work in your midst, My people, as I establish My kingdom in, around and through you. Expect change, and resolve to be flexible enough to move with grace, says the Lord.

Romans 8:28 And we know that all things work together for good to those who love God, to those who are the called according to His purpose. I hope everyone has a great day and enjoys the day off if you have it.

Thursday, January 14, 2010

Help Haiti

From Shaun Groves:

Please ONLY use one of the following URLs when linking to Compassion’s Haiti Earthquake Disaster Relief donation page. This will allow us to track how much is given by you and your fellow bloggers and report that back to you at a later date.

Banners are available in four sizes for your blog’s sidebar at the following URLs:

Widgets are available from the following URLs: (Horizontal 400×224 for blog posts and Facebook sharing) (Horizontal 500×280 for blog posts) (Vertical 200×350 for blog sidebar and Facebook sharing)
More widgets coming soon to:


The FBI is warning of several Haiti charity scams that have popped up in the wake of this earthquake.
They are suggesting that donations only be made to organizations monitored and rated by and The American Institute of Philanthropy. Both organizations have given Compassion International their highest approval ranking. Compassion International is the only non-profit in it’s category to receive eight consecutive years of four star rating from
Links regarding Compassion International’s financial integrity:

In this disaster it is crucial that first responders receive support quickly. Because Compassion International ministers through local churches to meet the needs of that church’s neighbors, and because these church partners are respected aid workers in their communities, Compassion is uniquely positioned to assess and meet the needs of it’s sponsored children quickly. This is an advantage of our church-based model in practice for more than 50 years.

Compassion International does not accept government funds which could at times restrict our ability to meet the physical and spiritual needs of children in Jesus’ name. Because of this Compassion International’s primary financial support comes from individual donors.

Please ONLY use one of the following URLs when linking to
Compassion’s Haiti Earthquake Disaster Relief donation page. This will also allow us to track the effectiveness of these donation pages and make changes if necessary.
All funds raised in response to the Haiti earthquake will be used immediately to provide for Compassion-assisted children and families affected by this crisis. Any funds raised in excess will be stewarded by Compassion for additional and future disaster relief efforts.
You can provide immediate relief today.
$35 helps provide a relief pack filled with enough food and water to sustain a family for one week.
$70 gift helps care for their needs for two weeks.
$105 helps provide relief packs filled with enough food and water to sustain two families for two weeks.
$210 gift helps care for two families’ needs.
$525 helps provide relief packs filled with enough food and water to sustain 10 families for two weeks.
$1,050 gift helps care for 10 families’ needs.
$1,500 helps rebuild a home.
$2,100 helps supply 20 families with the basics for three weeks.
Due to the high number of responses it may take longer than normal to process your transaction.

Children most likely to be affected by the earthquake are in projects in and around Port Au Prince. For continued updates go here:
To connect with other sponsors of Haitian children for prayer, support, and information join (our social networking site for sponsors) and follow this link to the group “Heart For Haiti” that has formed there:

Explanation of Haiti’s depth of poverty and Compassion’s sponsorship ministry:
Respond with Compassion:

Updates from Twitter:
Compassion blog:
Compassion on Facebook:
Crisis Update Page:

In order to help people find Compassion International more easily when searching for “Haiti earthquake”, please link the words “Haiti earthquake” to Compassion’s donation page somewhere in your post if at all possible. This will help Compassion’s donation page climb to the top of search results on Google quickly and generate thousands more donations.
Here’s that donation page link again:

Thank you for helping Compassion International help Haiti.
Shaun Groves
Blogger Manager

Going Up?

What a week it's been. Monday Night my husband called me while I was at bible study. He was sick, throwing up, woke up Aaron and just needed me home. My 13 yr old hadn't been feeling well either, she said she felt all day like she needed to throw up. Tuesday hubby stayed home. I was fine Tuesday, perfectly fine then it hit about 8pm I started to not feel well. 10pm came and as I was laying in bed I thought I know this is it and off to the bathroom I ran.
Yep I was sick. then came the chills, fever and aches. I woke hubby up and asked him to pray because I just really couldn't believe this was happening. On the Eve of what would be my 2nd bootcamp workout. No I can't be getting sick!
I was up all night just sick sick sick!
Wednesday came and I slept all day. Woke up about 2pm and felt some what able to join the human race for awhile. I was bummed though. 2 workouts I missed and I feel so far behind.
Today I am at work. I started to get really discouraged and just down. I was reading emails from the other 3 contestants and they are so awesome. Very encouraging words, pray and lots of uplifting thoughts. I love that they took the time to think of me and that we truly are in this together. They said words that I sooo needed to hear.
I went to go downstairs and go grab a coffee (yes I am feeling better) I was on the escalator. Right in front of me was this little boy (about 2yr olds) and his dad, holding hands. Right before they got to the end the dad lifted him up and off the escalator. Then they turned around to go back UP. The Dad said to the little boy " Are you ready to go UP now?, ok here we go" and the little boy stepped on. His Dad did not lift him but was holding his hand. The little boy was wobbly and shaky. But got on and up they went.
It made me think that is EXACTLY how God is with us, He is our Daddy asking us "Are you ready" and then holds us , allows us to take those steps and encourages us by offering us grace.
It was such an amazing imagine. One that I truly needed today. He has me always and he isn't going to let go becasue he is there for us.
2 John 1:3 Grace, mercy, and peace will be with you from God the Father and from the Lord Jesus Christ, the Son of the Father, in truth and love.

Monday, January 11, 2010

Day 1

Today was suppose to be day 1 for me but well today has pretty much been a serious battle.

I was up at 5:45am - out the door by 6:06am the GPS couldn't find the shoreline address thankfully i had printed hte directions the night before so off I went.

Traffic was horrid- it was pouring and pitch black - I have never really been to shoreline andI am not familiar with that are at all so I missed the streets had to keep turning around after I passed them- finally found the Senior center which the campus is huge so I was in out of a few parking lots before I found the senior center door- to which the door was locked - there were only 2 cars in the parking lot and it was 6:40am.

What was suppose to be 15-20 minute drive turned into 30 and now that I was there had no idea where to go becasue it was pitch black in the building and the doors I tried were all locked.

I was frustrated- disappointed - and then all the old tapes started playing in my mind "see you shouldn't be doing this, why bother, you knew you couldn't get here on time, you are going to fail" so I was rather bummed.

I sat there until 7 becasue I wanted to see if anyone came out of the doors- about 7:02 on the other side of the building around the corner ladies started pouring out of the bldg. I drove over to see where the door was- back behind the building in the recreation center.

Then off I raced to get back home to get the JR higher to school. Traffic again horrid but i knew where i was going. got home about 7:35 got her to school.

At home they all asked me in their excited voices- HOW WAS IT- part of me wanted to hide and lie- I didn't want to let them down- I didn't want to be a failure which i really felt like it. I had already blown in a huge way day 1.

I promised i would stay real and share the expereinces with people , this is as real as I can get. I know I am not the only one who struggles. When things like this happen it is also when my food battle takes over and I want to fall to food for control and comfort.

The other 3 ladies are truly amazing and awesome we have been talking to each other every day and its been such a blessing for us to be connected like we are.

We need your prayers-

Sunday, January 10, 2010

I'm IN....

I got in- I am one of the Top 4!
Now it all begins, being real. There is no hiding here right becasue I asked and went public and said will you vote for me?, well that makes it real becasue the eyes are watching. I am being held accountable and this time I am so excited and JAZZED!

I am ready this time.
Ready for a forever change.
Ready for a new life
Ready to finish something (I am not good at finishing things I start)

2010 will be a great year.

I get up tomorrow at 5:45am to leave the house by 6am to get to the workout which starts at 6:30. MWF repeat 3 times a week.

I am hoping to get in at least 2-3 times a week at least a 20 minute walk. We have an eliptical and a treadmill plus the WiiFit so no more excuses right.

I weighed tonight at 9:30pm and I weighed in at 195lbs. My 5'2" frame says that is about 75 lbs too much. That is 2 of Julia and 2 1/2 Aaron (he weighs almost 30lbs)

It's gonna feel good- I am going to feel good.... so remind me of that in a few days or weeks when it gets hard and the excuses come, Will you remind me of how it will feel?

I'm IN!

Monday, January 4, 2010

Voting Time

Here is the link to my profile page for the 40 day Health and Fitness Challenge.
Voting is open 1/2-1/8, you click on the Vote for your top 4. you enter in your email and it takes you to a page where you can select the top 4. Some people have been entering 1 person in all 4 slots or entering in who the top 4 should be.

I can not even beging to describe the way I feel about this.
My heart is all over the place, but I really really want this.

Last night when i went to my profile page and saw the comments I had the lovely messages folks took to write to me I was honored. I had 12 comments and they are precious!!! Then I did something dumb clicked on Kathryn's name and she had 46. My heart sank. My enemy started to creep in there with the doubt and fear. "Who do you think you are?" "See no one really cares"
Then I stopped and said nope not going there. I deserve this and I want this. How do I get votes well I don't know I asked friends and family to vote for me but it's truly up to the listeners. The unknown out there, the lady i am standing next to in line at the grocery store. It might be her, she might be the deciding factor. What this taught me is that treat everyone how Jesus would treat them, you truly never know when that person is going to impact your life again. They might be the organ donor who saves your life or someone you know, they might be the deciding vote that changes your life. The reality- treat everyone as Jesus would treat them, Grace, Mercy, Compassion, Love.

Voting is open, comments are open..... I can't wait until Jan 8th/Jan 9th when we hear who is the final 4.