Change happens daily. You may not even notice it, but it can have a huge impact. I recently began golfing. I had no idea what I was doing. I would swing and miss the ball, if I hit the ball it would not go where I wanted it to. I couldn’t understand it. I read a book; I looked at a video, still no change. But after a lesson or two I realized I was not paying enough attention to detail. My shoulders pulled up on my down swing and my wrist didn’t move properly on the upswing. But if I made small changes with my wrist and shoulders I could make contact and it would go about where I pictured it going.
As with my healthy lifestyle I can become frustrated with the fact that I want to hit a certain weight or I can stop and ask myself what small change can I make that will help me hit the mark? With golfing I found that knowing what to do and doing it consistently comes with practice, practice, and more practice, the same is true with my health goals. It is the small consistent things we do that have the greatest impacts; drinking one more cup of water a daily, working out one more day a week, eating one more serving of fruit, taking the stairs instead of the elevator. With practice, practice and more practice you will see changes. What small change can you make to improve your health?
I have had a few questions regarding fasting. Either for dieting purposes or for spiritual purposes. Here are a few things to keep in mind.
1. Do drink plenty of fluid, I have found protein shakes work well.
2. Do not continue fast for prolong periods of time.
3. During times of spiritual fasting do find time to meditate and read scripture.
4. Do consult your physician!
Article found on WebMD.....
Most religions use periods of fasting as a means of demonstrating faith or penitence, and an opportunity for spiritual reflection. Fasting has also historically been a means to express political views and a form of protest.
Though it may not be the most practical -- or safest -- diet, some people use fasting as a way to lose weight or to cleanse the body of toxins, although experts say our bodies are perfectly equipped with organs that already do the job. How fasting is used for weight loss varies by diet. Some fasting diets involve drinking nothing but water or eating only raw foods for a period of one or more days, while others restrict food on alternate days. Certain fasting diets only allow liquids like water, juice, or tea, while others dramatically cut calories but do not eliminate food altogether.
Does Fasting Help You Lose Weight?
When you fast, your body is forced to dip into energy stores to get the fuel it needs to keep going, so you will lose weight. The big question is how long you will keep that weight off. Because food was often scarce for our ancestors, our bodies have been genetically programmed to combat the effects of fasting. When you eat less food, your metabolism slows down to conserve energy. Then, when you go back to your usual diet, your lowered metabolism may cause you to store more energy, meaning that you will probably gain back the weight you lost and possibly even put on more weight when eating the same calories you did before the fast.
As you fast, your body will adjust by reducing your appetite, so you will initially feel less hungry. But once you have stopped fasting, your appetite hormones will kick back into gear and you may actually feel hungrier and be more likely to binge.
Research has shown that fasting on alternate days can help people lose weight, but not for long. In one study, people who followed an alternate-day fasting diet shed weight, even when they ate all they wanted on the non-fasting days. However, they could not maintain the weight loss over time.
Is Fasting Safe?
Fasting for a day or two probably won't hurt people who are generally healthy, provided they maintain an adequate fluid intake. However, fasting entirely for long periods of time can be harmful. Your body needs a variety of vitamins, minerals, and other nutrients from food to stay healthy. Not getting enough of these nutrients during fasting diets can lead to symptoms such as fatigue, dizziness, constipation, dehydration, gallstones, and cold intolerance. It is possible to die if you fast too long.
Even short-term fasting is not recommended for people with diabetes, because it can lead to dangerous dips and spikes in blood sugar. Women who are pregnant or breastfeeding, or anyone with a chronic disease, should not fast.
Before you go on any type of new diet, particularly one that involves fasting, talk to your doctor to find out whether it is safe and appropriate for you. Also ask your doctor to refer you to a registered dietitian, who can show you how to design a healthy eating plan.
Tis the season...
- Aim low. It goes without saying that most New Year's resolutions are easier announced (or written) than done-but if you set the bar too high, you're doomed from the start. Instead of a sweeping declaration like "I will lose 30 pounds by April and finally fit into that dress," target a goal that's more attainable, like losing 10 or 15 pounds.
- Don't overload yourself. It's difficult enough for the average person to follow through on one ambitious New Years resolutions; why on earth would you saddle yourself with three or four? Choose the most pressing issue at hand-losing weight, finding a girlfriend, improving your relationship with your parents-and concentrate on that. Trying to do everything simultaneously practically guarantees failure across the board.
- Tell everyone you know. One school of thought says that New Year's resolutions are best kept to oneself, but look at it this way: the more people to whom you announce your resolution (say, to get out of your dead-end job by spring), the more people there'll be to prod you along if you fall behind. There's no shame in seeking help if you can't accomplish your resolution on your own.
- Reward yourself. Following through on a New Year's resolution is rarely easy, so a little Pavlovian conditioning goes a long way. If you've resolved to shop less, stroke yourself for not buying those shoes by springing for a steaming hot cappucino at the mall. If you've resolved to be nicer to people, buy yourself a nice jacket after enduring that tedious cocktail party without delivering any insults.
- Wait until spring. Sometimes the best way to accomplish a New Year's resolution is to make it at a time of year of your choosing, rather than the one dictated by the calendar. May 1 is a good alternate date, since the change of season will neatly coincide with the change you're hoping to accomplish in yourself.
Well, I believe its time for real change!!