Tag Archives: diet

Diet and fitness: Simple ways to be healthier for yourself, your family and the kingdom PLUS bonus smoothie recipe update

Health and fitness aren’t just about appearance.  It is about feeling better, having more energy, being less of a burden to your family, saving money (health problems are very expensive), being a better servant for the kingdom, and more.

Nobody likes diet tips from lean people, so I never give them in person.  Hopefully it will be a safe thing to do via a blog.  I was blessed with a high metabolism, so I don’t assume that it is easy for everyone.  But I eat what I want, when I want, and never gain weight.  That was a real drag when I was young and obsessed with gaining weight, but it isn’t so bad now.

These may seem like obvious tips, but consider that there are so many horrible diet programs out there that promote all sorts of counterproductive behavior.

It is all about habits.  Going on and off diets makes the problem worse.  Obsessing about food also makes it worse.

Just do a lot of small things: Eat often (yea!), eat healthy things first, eat a little less, eat a little healthier and exercise a little more.  No fad diets.  No extreme workouts.  Just make some small but permanent changes to your habits.

Eat often.  Seriously, when I eat often I eat pretty healthy foods and don’t crave junk.  But the hungrier I get the more I crave things like McDonald’s.  Don’t let yourself get too hungry.

Eat healthy foods first.  They fill you up so you don’t eat as many bad things.  You can enjoy treats, but don’t start with them.

Eat smaller portions.  Humans were not meant to eat giant plate fulls of fatty foods along with multiple high-calorie beverages.  You should have leftovers from 90% of restaurant meals.

Getting regular exercise and sleep help your metabolism.  Exercise burns calories, increases metabolism and reduces your appetite, so even a little bit it helps you in three ways.  Ironically, sleeping too little has been shown to decrease your metabolism.  Exercise can be as simple as going for a walk a few times a week.  People set themselves up for failure when they assume it has to be an intense, daily, 90 minute ritual.

Find something you like well enough and do that.  It won’t feel so much like exercise.  My wife and I took up ballroom dancing a few years back.  It isn’t my primary exercise, but it does have a lot of benefits.  My point here is that I never think about it as exercise, just as one of my hobbies.  I’ve seen people lose tons of weight and get much more fit by ballroom dancing.

Eat breakfast – its the 4th most important meal of the day!  Apparently skipping breakfast is bad for your metabolism as well.  I love breakfast foods.  I could eat them three times a day.

If you just eat a little less and a little healthier and exercise a  little more, many positive things will happen.

BONUS: Here’s the latest incarnation of my Veggie Boy smoothie recipe.  One of my first posts ten years ago (have I been blogging that long?!) was about my not-quite-patented Veggie Boy smoothies. I figured I was due for an update.

I’ve been making health smoothies for almost 40 years and have now achieved the state of the art. Here is the used-to-be secret recipe for my Veggie Boy protein smoothie. (For you Cheers fans, you’ll remember this is the name of the health drink Woody was hypnotized into liking. “You can really taste the kale!”).  Yeah, there are fruits in it as well, but “Fruity boy” just doesn’t have the same ring.

It is really, really healthy. Vitamins, protein, fiber, low fat, all natural, etc. Drink it for breakfast and you can eat Snickers the rest of the day.  I have a couple glasses for breakfast and some more for lunch or after I work out.  I never eat cooked vegetables and am fairly unlikely to eat them raw, so consuming them in smoothie form is a gigantic plus.

It helps to have a powerful blender to chop up the carrots and frozen stuff, but a simple one will suffice. We splurged and got a Vita Mix a few years back and I couldn’t be happier.  It gets used at least once per day.  (It replaced a 2 HP Waring blender.  It was nice and powerful, but didn’t blend quite as well on frozen things.  Oh, and it turns out that those blue sparks coming out of the bottom meant that it was “arcing,” which apparently is a bad electrical thingy.)

It used to be more of a production to make the smoothies it so I’d skip it when I was busy, but with the extra power I can use more frozen things.  For example, it saves a lot of time to use frozen fruit so I can just drop them in instead of cutting them up each morning.

And it saves you money as well.  If fruit, such as bananas, starts to go bad you can freeze it for smoothies instead of throwing it away.  I hate to waste things.  And when a local fruit stand was selling older bananas at 1/3 the regular price I bought a lot and froze them.

The rest of the family uses it often to make more normal (read: tastier) but still quite nutritious drinks.

Here’s the current recipe.  Believe it or not, it tastes OK.

  • Plain Greek yogurt — very high in protein — the generic kinds are much cheaper than Chobani and such
  • Milk (preferably whole milk)
  • Baby carrots
  • Baby spinach
  • Yellow squash
  • Frozen beets (though not too many, as they have a strong taste)
  • Bananas
  • Some frozen mixed fruit – strawberries / blueberries / raspberries / blackberries – Wal-Mart has a good deal on these and it is easier than buying them fresh.
  • Any other fruit we’ve got. I’m not picky.

Don’t tell CPS, but when Daughter #1 was young I told her one Halloween that she could eat all the candy she wanted if she had a small glass of Veggie Boy first. I thought she actually liked it (it is rather sweet tasting), but I learned years later that she choked it down. I would have let her eat as much candy as she wanted anyway. Fortunately, she is the forgiving type, and she and her sister turned out fabulously despite many parenting moments like that.

P.S. I never understood the juicer concept. Seems like you are throwing out all the good stuff.

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Diet and fitness: Simple ways to be healthier for yourself, your family and the kingdom

vegetables.jpgHealth and fitness isn’t just about appearance.  It is about feeling better, having more energy, being less of a burden to your family, saving money (health problems are very expensive), being a better servant for the kingdom, and more.

Nobody likes diet tips from thin people, so I never give them in person.  Hopefully it will be a safe thing to do via a blog.  I was blessed with a high metabolism, so I don’t assume that it is easy for everyone.  But I eat what I want, when I want, and never gain weight.  That was a real drag when I was young and obsessed with gaining weight, but it isn’t so bad now.

These may seem like obvious tips, but consider that there are so many horrible diet programs out there that promote all sorts of counterproductive behavior.

It is all about habits.  Going on and off diets makes the problem worse.  Obsessing about food also makes it worse.

Just do a lot of small things: Eat often (yea!), eat healthy things first, eat a little less, eat a little healthier and exercise a little more.  No fad diets.  No extreme workouts.  Just make some small changes to your habits.

Eat often.  Seriously, when I eat often I eat pretty healthy foods and don’t crave junk.  But the hungrier I get the more I crave things like McDonald’s.  Don’t let yourself get too hungry.

Eat healthy foods first.  You can enjoy treats, but don’t start with them.

Eat smaller portions.  Humans were not meant to eat giant plate fulls of fatty foods along with multiple high-calorie beverages.

Getting regular exercise and sleep help your metabolism.  Exercise burns calories, increases metabolism and reduces your appetite, so even a little bit it helps you in three ways.  Ironically, sleeping too little has been shown to decrease your metabolism.  Exercise can be as simple as going for a walk a few times a week.  People set themselves up for failure when they assume it has to be an intense, daily, 90 minute ritual.  I know people who lost a ton of weight just by taking up ballroom dancing.  It isn’t that the dancing is that strenuous.  They just went from consistently doing nothing to consistently doing something, and they found something that was fun and easy to stick with.

Eat breakfast – its the 4th most important meal of the day!  Apparently skipping breakfast is bad for your metabolism as well.  I love breakfast foods.  I could eat them three times a day.

If you just eat a little less and exercise a  little more, many positive things will happen.

Roundup

OK, why didn’t someone tell me about this before?!  I saw someone on Facebook use the term  “Liverals” (Low Information Voters).  Sweet.  (They said they sighted it first at the Veterans For Capitalism and The Constitution” Facebook page.)

I’ve been trying to use “Leftist” instead of “Liberal.”  Even though the collective ideas of Liberalism are ghoulish and false, Leftists actually consider the term Liberal to be a compliment.  So use Leftist or Liveral from now on.

How I Got Off 5 Meds After 20 Years – This won’t work for all illnesses, but eating better and exercising a little more can radically improve your life.

Kirsten Powers: American churches silent as Christians in Middle East face persecution – This is a mystery.  We know why the media ignores the full-scale slaughter going on by Muslims, but why are the churches ignoring it?

Is Jesus Liberal or Conservative?  Great analysis.  While I’m not entirely comfortable putting political labels on Jesus, by any reasonable definition He is a conservative rather than a Liberal. When asked about marriage, He referred to Genesis 2. That’s pretty conservative. He doesn’t change. He is not only pro-life, He is the author of life. He said to give your money. He didn’t say to petition “Caesar” to take from neighbor A by force to redistribute to neighbor B and to call it “giving” on your part. And so on.

Let’s Put This One To Rest Please – Yes, Intelligent Design can make testable predictions and has shown its superiority to Darwinism.  Anyone saying otherwise is misinformed or lying.

“Darwinian hypotheses make testable predictions and ID hypotheses (so far) don’t.”

This statement is breathtakingly false. Let us take just one example. For years Darwinists touted “junk DNA” as not just any evidence but powerful, practically irrefutable evidence for the Darwinian hypothesis. ID proponents disagreed and argued that the evidence would ultimately demonstrate function.

Not only did both hypotheses make testable predictions, the Darwinist prediction turned out to be false and the ID prediction turned out to be confirmed.

Pope Pushes Unchristian Values, Calls Christianity “Nonsense” — With Pope Francis’ steady stream of transparently anti-biblical statements, Catholics have less and less excuses for their ignorance of what their church teaches!

Immediately after making a mockery of Jesus’ last command to us, Scalfari asked pope Frank

Your Holiness, is there is a single vision of the Good? And who decides what it is?

Of course in response the true Christian would quote Jesus:

And He said to him, “Why are you asking Me about what is good? There is only One who is good; but if you wish to enter into life, keep the commandments.” (Matthew 19:17)

Instead pope Frank chose to take the opposite route:

“Each of us has a vision of good and of evil. We have to encourage people to move towards what they think is good.”

“Move toward what they think is good” are interesting words. Hopelessly weak and unbiblical, but interesting. Stalin, when he slaughtered 38,000,000 Ukrainians thought he was doing good.

Transgender operations account for high suicide rates – While the Left tries to say that Christians are to blame because they quote God on the topic, the reality is much different.  If you really love these people you won’t encourage them to mutilate themselves.

In Belgium, theLondon Mail reports that a transsexual has chosen to die by euthanasia after a botched sex change operation to complete his transformation into a man left him a ‘monster’.

Nathan (born Nancy) Verhelst, 44, died yesterday afternoon after being allowed have his life ended on the grounds of ‘unbearable psychological suffering’.

It is understood to be the first time someone in Belgium has chosen euthanasia after a sex-change, and comes soon after it emerged that it is now the cause of nearly one in 50 deaths in the country. [source]

It makes you wonder why it hasn’t gotten any US press attention. The lead angle of the story was the bizarre suicide by euthanasia of a woman who got an operation to look like a man and in her own words ended up looking “like a monster”. So distraught at the irreversible damage done to herself,  she committed suicide.

Its tragic that individuals are tortured internally with unending psychological pain, but then to get it “fixed” only to fall into a worse state is proof that “transgenderism” is a serious mental dysfunction. This is what messages like this ultimately lead to particularly for unsuspecting gender confused teens.

Suicide rates among transsexuals and those who have undergone gender reassignment surgery are high with some suggesting the rate may be as high as 31 per cent.

More of this sad story:

And Nancy/Nathan struggled with this pain of rejection right until the time of her death, as the article reports: “Hours before his [sic] death Mr. Verhelst had spoken of how, as a child, he ‘was the girl that nobody wanted,’ describing how his mother had complained that she’d wished he’d been born a boy.”

Does it take a psychologist to recognize that this was the real root of Verhelst’s problems? That being rejected from birth by her own mother as “so ugly” and as a “ghost birth” and as not being the son her mother wanted was the real cause of her gender confusion? (I’m not saying this is always the case, but it was obviously the case here.)

Walt Heyer is a man who lived through this himself, first with his grandmother dressing him up as girl when he was just a few years old (and praising him for his looks after dressing him up), then some years later suffering repeated sexual abuse at the hands of another man.

As a married man with children, Heyer concluded he really was a woman, going through years of hormone therapy and then having sex-change surgery and becoming Laura, an identity he kept for years, only to realize his deeper problems were never resolved. Not surprisingly, the sex-change doctor he saw also failed to explore Heyer’s other issues.

Eventually Heyer got off hormones, reversed what he could surgically and married another woman, launching the website SexChangeRegret.com. A report on the website today states, “The Belgrade Center for Genital Reconstructive Surgery says that they have received 1,500 requests for reversal surgery.” Why is that?

A good summary of Intelligent Design: “The simplest living cell includes highly sophisticated, functionally integrated information-processing machinery, with error-detection-and-repair algorithms and their implementation.”  If you believe that the universe came from nothing, that life came from non-life and that it evolved to what we see today, then you are the person described here:

Romans 1:18–20 For the wrath of God is revealed from heaven against all ungodliness and unrighteousness of men, who by their unrighteousness suppress the truth. For what can be known about God is plain to them, because God has shown it to them. For his invisible attributes, namely, his eternal power and divine nature, have been clearly perceived, ever since the creation of the world, in the things that have been made. So they are without excuse.

It is foolish and rebellious to think that you get to define whether God exists and what He must be like.  Repent and believe while you still have time.  Eternity is a mighty long time to suffer for your foolish pride.

9 Things You Should Know about Casinos and Gambling – a few of them . . .

4. Problem gamblers account for 40 to 60 percent of slot machine revenues, according to studies conducted over the past decade or so.

5. A large-scale study in 2004 found that people who live within 10 miles of a casino have twice the rate of pathological and problem gambling as those who do not.

6. A study of members of Gamblers Anonymous found that upwards of 26 percent have gambling-related divorces or separations.

7. A study that looked at the spread of casino gambling in 300 Metropolitan Statistical Areas found that the presence of a casino reduces voluntarism, civic participation, family stability, and other forms of social capital within 15 miles of a community where it is located.

8. Casino gambling was once a largely upper-class activity. Today, low-income workers, retirees, minorities, and the disabled include disproportionately large shares of regional casino patrons.

Massachusetts Prevents Conservatives From Adopting Children – The evil of the people who think it is a moral good to kill unwanted babies should never surprise us.

A video has been uncovered of Massachusetts officials promising to weed out foster parents with conservative values who would only “tolerate” a youth’s gender confusion and not endorse it.

Fourteen Years Ago Today, Jesse Dirkhising Was Brutally Sodomized and Died at Hands of Homosexual Predators – So why do so few people know about him and so many know about the false story of Matthew Shepard’s death? (Shepard was brutally killed, but not for being gay.)  Where are the plays, the movements, etc. for Jesse?

Rick Warren and Joel Osteen Join Hands With Oprah – As if you needed any more reasons to avoid them both.  Even if they had rationalized watering things down for years to build up to a big opportunity to share the truth (that would have still been bad), they blew it once again.  They had softballs lobbed to them and they walked away from the plate.

Not surprisingly, the media ignored the sentencing of the gay rights guy who tried to kill people at the Family Research Council.

coexist

It has come to this: I’m blogging about oatmeal

Oatmeal directly from the packing.
Image via Wikipedia

No, I haven’t run out of things to write about.  I have over 100 partial drafts and ideas and wish I had time to write more. But this topic is so important it couldn’t wait.

First, I’ve been on an oatmeal kick lately for my 9:00 P.M. feeding.  I learned a trick from my wife, which is to put frozen fruit in with the milk and oats before I heat it in the microwave.  I have a variety of frozen fruit around for my shakes (blueberries, strawberries, mixed berries, cherries, peaches), and it adds some natural sweetness to the cereal.  Super healthy, filling and tasty.  Oh, and very inexpensive.

Then there’s this about McDonald’s new product: How to Make Oatmeal . . . Wrong.  They managed to mess up something as simple as oatmeal.  I just tried it the other day before I read this article.  I figured they had done something right in offering a healthy alternative, but instead of three ingredients (oats, milk, fruit) they end up with more than 15.

The oatmeal and McDonald’s story broke late last year, when Mickey D’s, in its ongoing effort to tell us that it’s offering “a selection of balanced choices” (and to keep in step with arch-rival Starbucks) began to sell the cereal. Yet in typical McDonald’s fashion, the company is doing everything it can to turn oatmeal into yet another bad choice. . . . “Cream” (which contains seven ingredients, two of them actual dairy) is automatically added; brown sugar is ostensibly optional, but it’s also added routinely unless a customer specifically requests otherwise. There are also diced apples, dried cranberries and raisins, the least processed of the ingredients (even the oatmeal contains seven ingredients, including “natural flavor”).

A more accurate description than “100 percent natural whole-grain oats,” “plump raisins,” “sweet cranberries” and “crisp fresh apples” would be “oats, sugar, sweetened dried fruit, cream and 11 weird ingredients you would never keep in your kitchen.”

. . .

The aspect one cannot argue is nutrition: Incredibly, the McDonald’s product contains more sugar than a Snickers bar and only 10 fewer calories than a McDonald’s cheeseburger or Egg McMuffin. (Even without the brown sugar it has more calories than a McDonald’s hamburger.)

It is so filling that I imagine it would be great for people trying to lose weight.  Eat oatmeal first then you won’t be as hungry for other things.

Finally, it occurred to me that for people on limited budgets – and definitely for people on welfare – oatmeal is one of those perfect foods: Inexpensive, filling, tasty (enough) and nutritious.

2nd breakfast — the 3rd most important meal of the day

Or it’s corollary, “3:00 – the 2nd most important snack time of the day.”

Important diet tip: Eat often.  Seriously.  If I eat often I eat much healthier.  I only crave things like McDonald’s if I’ve gone too long between meals.

If you eat often it is easier to eat smaller portions, because you won’t be starving.

Skipping meals = bad and counterproductive.

Eat often, but with smaller and healthier portions.  Try it.

P.S. I often eat a 2nd breakfast.  I’ll have my health shake on the way out the door around 5:45 then some cereal and/or yogurt around 9:00.  Mmmmmmm.

Roundup

Duggar kids, free indeed – very interesting read about someone who spent a few days with this rather large family.  Are the kids missing out?  Doesn’t seem like it.

While, admittedly, I admire the Duggars for much of what they do, I didn’t expect what I saw in these 3 girls.  The world has yet to beat them into submission.  They don’t watch the Disney Channel, so they’ve yet to learn that adults are buffoons and parents are embarrassing.  They don’t listen to the local rock station, so they’ve yet do discover life is supposed to be one promiscuous event followed by another.  They don’t attend public school, so they’ve yet to learn teenage girls are required to be filled with angst and riddled with insecurities.

As we spoke to the 3 of them, one word kept jumping out at me:  Freedom.  These girls were experiencing freedom teenagers rarely taste.  Completely free to be themselves.  The exact opposite of the words so often used by media folk to describe the 19 kids.

While many times teenagers can’t wait to get away from adults, these 3 were anxious to engage in conversation.  And they were delightful. All of the Duggars were.

And here’s another thing that springs from the Duggar house throughout the day:  Humor.  The TLC show captures some of that, but I was surprised by the amount of laughter and joking in that home.

Liberals make a concession speech in NY Times editorial — Turns out They really do want socialism.  I’m sure they’ll be apologizing for accusing us of accusing them of being socialists, because it turned out we were right.  They complain because the Left hasn’t produced a woman like Sarah Palin:

The left should be outraged and exasperated by all this — but at their own failings as much as Ms. Palin’s ascension. Since the 2008 election, progressive leaders have done little to address the obvious national appetite for female leadership. And despite (or because of) their continuing obsession with Ms. Palin, they have done nothing to stop an anti-choice, pro-abstinence, socialist-bashing Tea Party enthusiast from becoming the 21st century symbol of American women in politics.

Note the things that outrage them:

1. Pro-life – as if having the right to crush and dismember your unborn children somehow proves equality with men.  Oh, and do they know that nearly all gender selection abortions are done to destroy female human beings for the sole reason that they are female human beings?  Abortion is the ultimate misogyny.

2. Abstinence – Sadly, they’ve been conditioned to believe that the rampant STDs, single parenting, abortion trauma, emotional carnage and more that fall on women from the sexual revolution have some sort of offsetting benefits.

3. Anti-socialism — They admit that they want socialism.

Thanks for the concession speech!

Democrats got 88% of 2008 contributions from mainstream media — not a surprise, just a friendly reminder:

And that’s why the mainstream news channels cannot be trusted.

Bring back the spending excesses of Nancy Reagan’s china! — Wow, the MSM is all over the Obamas about this!  Oh wait, no they aren’t.  See the previous link.

I’m blessed with a high metabolism so I don’t give a lot of eating tips, but one obvious element of a proper diet is portion control.  Here are 29 tips for that.  This should be so obvious: What makes people think that they can do far less physical movements than people do on the rest of the planet and have done historically and consume larger portions?  My wife and I typically split restaurant meals and sometimes still have leftovers.  Just move a little more and eat a little less.

See False teacher Chuck Currie outdoes himself and Can Chuck Currie and the NCC get even one Bible passage right? — from my other blog.  Chuck “Jesus is not the only way” Currie needs to do more homework when doing his hypocritical race-baiting.

Chuck’s eagerness to race-bait trips him up and exposes his rank hypocrisy.  He isn’t interested in reconciliation, he’s interested in polarizing people and personal attacks.  He isn’t “confronting racism,” he is perpetuating it.  That’s what race-baiters like Chuck do.

I’ll give away the ending here: The man Chuck is calling a racist is D.L. Foster, a black pastor and a friend of mine I know well through blogging and Facebook.  Pastor Foster is a real man of God, unlike Chuck who is a proven serial liar and false teacher.

Yeah, Chuck, Pastor Foster is racist against black people.  Be sure to go tell his congregation.  I imagine they’ll be mighty surprised!

Once caught and informed that Pastor Foster is black, Chuck doubled down and continued to insist that Foster “attacks gays and African-Americans.”  I’d love to see Chuck debate Pastor Foster and convince the audience that this formerly gay and currently black pastor attacks gays and blacks.

Exercise

treadmill.jpg“I tried lifting weights once.  But they were heavy, so I put them down.” – Kent Appleman (an old friend of the ours from Tulsa – not sure where he is, but if he finds this site please leave a comment!)

I’ve lifted weights for 30 years but I always loved that quote.

I make it a point not to be an exercise nanny, but I thought I would pass along a few tips.   

At the risk of sounding like a dated Nike shill, my philosophy is Just do it.  My advice to people who haven’t been exercising is just to do something . . . anything!  Walk around the block.  The next day, go around twice.  Work up to walking 15-20 min. three times a week for starters.  It is virtually impossible to injure yourself and you can then phase into something more strenuous if you like.  Or ride a recumbent exercise bike (much more comfortable than upright bikes and easier to read while you’re pedaling). 

You do not need to do extreme exercise.  I think that is a barrier for many people.  They think that if they don’t do something strenuous for 90 minutes, 7 days a week then they shouldn’t do anything.  But you don’t have to run a marathon.  Hey, I don’t even like to drive 26 miles. 

Get an mp3 player and listen to something as you go (Uh, walk against traffic, please!).  It makes the time go quickly.  Download some sermon Podcasts.  Pray.  Talk with a friend. Anything!

If you change nothing else in your lifestyle and diet, walking 50 hours per year (an hour a week) will have a real impact on your energy level, weight and health.  You’ll find that once you start it gets easier.  Remember that it takes about a month to make or break a habit.

What is my exercise routine?  I work out 4-5 times a week and do a mix of weightlifting and riding the recumbent bike.  I used to jog but it was aggravating a nerve problem in my neck.   Every now and then I’ll throw some swimming in but that definitely isn’t my forte’.  I used to play volleyball and tennis but got tired of them.  Maybe I’ll pick them up again someday.

I work out roughly 50 minutes at a time.  Much more than that and I get bored and start dreading the workouts.  I prefer working out at lunch – it is a great stress release and a good break in the day.  I try to do a workout that is challenging but sustainable.  God willing, I would like to keep this up for another 35-40 years.