Lose Weight by Getting to the Emotional Roots of Your Overeating

By Julie Morris, RN –

The last day of the year. Can you believe it? Last year at this time, many of you made a New Year’s Resolution to lose weight. Did you make any progress or did you lose a few unwanted pounds, only to gain them back later? Don’t be discouraged. Help is on the way!

As you resolve to lose weight in 2011, determine to get to the emotional roots of your overeating so that this year you can lose weight and keep it off!

Let’s look at each of these “Pound-Producers” and see how we can replace them with “Thinning Thoughts.”

1. Resentments are fattening. You thought it was the french fries and cookies that put on your extra pounds. The culprits were more likely the hurts and irritations you stuffed down. If you head toward the refrigerator every time you’re angry, you know I’m right. Resentments make us fat. We eat to soothe our pain. Whether from an inconsiderate mate or an overbearing boss, grudges cause bulges!

So what can we do about it? Don’t stuff your anger; get rid of it with the Anger Buster. Spend a few minutes journaling through the list below. After you’re finished, burn what you’ve written and praise God that your anger is going up in the smoke. Then, each time you get angry, write and burn another Anger Buster.

Anger Buster

• Write about why you’re angry. Get all your feelings on paper where you can deal with them. Let the hurts flow without worrying about how it sounds.
• Write a brief prayer that God will help you to see your part in the problem and give you willingness to forgive the other person.
• Now write about the circumstances from the other person’s perspective. Write how you contribute to the problem and ways you do things that are similar to the ones you’re criticizing in the other person.
• Write a prayer that God will bless the other person (list specific ways) and show you how to have a better relationship.
• List things you can do to improve your part in the relationship.

2. Pouting puts pounds on. Many of you are facing challenging circumstances and are overeating to help you cope. In 1 Peter 5:7 God tells you to cast your cares on Him because He cares for you. So cast your cares on the Lord, not the refrigerator! Don’t continue to say, “Why me?” Instead ask God, “What would you have me learn?” Then give thanks because He loves you and will help you.

3. Worrying widens hips. I discovered the antidote to anxiety many years ago when the doctor found a suspicious mass on my mammogram. The night before my appointment with a surgeon, I was such nervous wreck that I couldn’t sleep. I turned on the TV and a choir happened to be singing a soft melody… “We exalt thee. We exalt thee. We exalt thee, O Lord.” Over and over they sang those words. My mind joined in their singing and soon my panic subsided. A blanket of peace covered me and I fell asleep. Several times during that night I woke up gripped by fear, but each time as I focused on those words of praise, peace flooded my mind. The next day, I was relieved to hear that I didn’t have cancer, but I never forgot the valuable lesson I learned that night: It is impossible to worry and worship at the same time. Praise erases panic.

I pray that after reading my words you will get to the emotional roots of your eating so you can lose your weight for good in 2011.

Julie Morris—founder of the Guided By Him Christian weight-loss program (www.guidedbyhim.com), author of 12 books and inspiring motivational speaker—is offering a “mini-retreat” January 22, 2010 in Birmingham, AL for those who want to lose weight. Email her for questions or registration Julie@guidedbyhim.com.

Enjoy the Season

By Cami Checketts –

Tis the season to enjoy time with loved ones, reflect on the marvelous gift of our Savior’s birth, reach out a helping hand to those in need, and cuddle in front of the tree with hot cocoa and cookies. Christmas is a wonderful time of year filled with joyful moments, but often I find myself overindulging on treats and being lazy; and instead of feeling gleeful, I feel sick.

A few tips to keep us all happy and energized throughout the season:
1. Only eat something if it is truly a Christmas treat. Just because they make Oreos with red and green filling does not mean they’re an exclusive Christmas treat, but Aunt Abbie’s peppermint dessert? That’s worth savoring.
2. Turn on Christmas music and dance. My boys think Mom spinning to the Nutcracker is hilarious.
3. Go ice-skating, sledding, snow-shoeing or cross-country skiing. Try out a new sport. The variety is great for improving physical fitness and the challenge is wonderful for your mind.
4. Go for a walk outside. When the temperature is below 50 you burn more calories. It’s worth it to freeze the tip of your nose but if it’s so cold your eyelashes crystallize you’d better take it to the treadmill!
5. Bake your favorite treats, have a sample, then take them to all the neighbors. The visits will be more fun than the baked goods.
6. Enjoy your family and forget about everything else. Play with your kids. Read Christmas stories and thrive on their childlike joy. Snuggle up with your sweetheart and burn some calories kissing in front of the tree.
7. Focus on the Savior and following his example of love and service, the real reason we celebrate this blessed holiday, and the joy will continue throughout the new year.

Merry Christmas!

Cami Checketts is a wife, mother of four boys, author, and exercise scientist. Her latest novel, The Sister Pact, is in stores now. www.camichecketts.com

Eat-Smart Tips for the Holidays

By Laurette Willis –

“When you sit down to eat with a ruler, consider carefully what is before you; And put a knife to your throat if you are a man given to appetite. Do not desire his delicacies, for they are deceptive food” (Proverbs 23:1-3 NKJV).

What can one little holiday dinner do? A lot. The average woman who eats 2,000 calories on a normal day may find herself indulging in 4,500 calories and over 200 grams of fat—at one huge meal! According to The New England Journal of Medicine, many Americans gain as much as five pounds between Thanksgiving and New Year’s. Often that extra weight is likely to stay with us longer than it took to put it on.

Some nutritionists suggest starting around the beginning of December by cutting 100-300 calories per day so you can splurge a bit during the holidays and still fit into your clothes on January 1^st! It can be as simple as not adding the extra cheese on a sandwich, or forgoing the afternoon coffee drink. Have an apple instead.

Seven Quick Eat-Smart Tips:

1.      Decide you will not sample foods when cooking or wandering through the kitchen.

2.      Don’t cook on an empty stomach. Instead, enjoy a good breakfast first to stave off hunger.

3.      Take your vitamins with a big glass of water after breakfast. Taking your supplements early in the day ensures your body is getting the nutrition it needs. Your body will be less apt to crave empty calories, and you’ll have more energy, too.

4.      Have water or seltzer water with flavored stevia handy as you start cooking. I like adding a few drops of vanilla flavored stevia sweetener to a glass of seltzer water. It tastes just like cream soda, but without the sugar, calories or chemicals.

5.      During the day, pop some gum, a breath-freshener strip or brush your teeth to keep from snacking. One study showed that about 10% of the extra calories from holiday meals are consumed before the actual meal itself.

6.      Peppermint oil helps curb your appetite. A recent study by Dr. Bryan Raudenbush at the Wheeling Jesuit University in West Virginia evaluated hunger levels and food intake of participants who inhaled peppermint oil and those who did not over a two-week period. Those who inhaled the peppermint oil consumed an average of 3,000 fewer calories per week (approximately 23% less than those who did not inhale the peppermint oil!). Those who used the oil indicated that their hunger levels were significantly lower, too. You can get peppermint oil at most health food stores (and toothpaste can work in a pinch).

7.      At parties, go for the brightly colored vegetable and salmon appetizers and steer clear from dips, creamy sauces and anything light brown (usually means it’s fried).

It’s best not to announce to everyone what you’re doing if you want to “eat smart” during the Christmas and New Year’s festivities. It only makes them uncomfortable, and they may try to force you to eat something you know you’d be smart not to eat. This doesn’t mean don’t enjoy some of the special foods you only see once a year. Just be smart about it. It’s said the first bite is usually the best, so choose carefully—and hopefully we won’t need to put the butter knife to our throat in Proverbs 23 fashion!

Christian Fitness Expert Laurette Willis is the Director of PraiseMoves Fitness Ministry (http://PraiseMoves.com and on Facebook http://bit.ly/aAlS4u ). Get your free kit at http://ChristianFitnessKit.com.

The Reason Many People Fail to Reach their Goals

By Don Otis –

I have this running joke with some of the men I see at the gym. It is easy to spot those who are faithful with their fitness routines. I typically ask, “Hey, Michael, didn’t I just see you here yesterday?” The point, of course, is that getting in shape or staying in shape is a process that requires consistency. It is part of a daily routine.

We have seasons of life when we can’t get to a gym or stay consistent with our workout activities. It may be an illness, family crisis or change of job. While I believe we can usually find time to walk, run or climb a stairwell, sometimes we have to go easy on ourselves and focus on other life issues. But this should be rare. Consistency is something we have talked about before but as we approach the cooler months of the year (when many of us gain weight), it is definitely worth a reminder.

The biggest impediment to not reaching your goals is lack of consistency. If you were taking a class, would you regularly take days off or ignore your homework assignments? Success at anything is a combination of effort, time and right action. Have you ever wondered why people with addictions relapse? Whether it is weight loss, substance abuse or exercise, the challenge comes back to choices you make daily.

God has gifted you with the unique ability to choose. It is with this power that you make healthy choices or unhealthy ones. No one can do it for you. Your mate can’t do it, your parents can’t make you, and even God isn’t going to stop you from eating that next big bite of chocolate cake or ignoring your trip to the health club. So use this power to make right choices to improve your health. Your body, as well as your spirit and your mind, are made to honor God. The best way to honor God with your body is by caring for it.

According to recent estimates, 30 percent of the American population does not engage in any kind of leisure time activities. Meanwhile, only 25 percent of us are involved in recommended levels of physical activity. The drop-out rate for beginners is more than 50 percent. How can you avoid failure? For me, and millions who are successful, one of the prime ingredients is to do it regularly. If you have goals that are measureable and reasonable, you will be more inclined not to give up. An important aspect to your goal-setting is to keep your goals reasonable. I start with small, achievable goals with clients and then revise these as they successfully meet them.

There is nothing wrong with having big goals but it is easy to become discouraged if you are not meeting these. For example, when I speak with a client who wants to lose weight, I ask them how long it took to become overweight. In most instances, it has been a process that has taken years. As typical westerners, we want instant results and these rarely occur. A patient, plodding approach with goals and regular benchmarks almost always works with those who are motivated.

How do you stay consistent? Send me a note and let me know.

Don S. Otis is the president of Veritas Communications and the author of Keeping Fit after Forty. He is a Certified Personal Trainer, runner, climber and mountain biker – www.veritasincorporated.com

A Christmas Prayer

By Julie Morris –

O Lord, thank You for Christmas. Help me to prepare so that this year I can celebrate Your son’s birth in a more meaningful way. Help me to examine mistakes I’ve made in past Christmases so that I won’t be caught up in an unhealthy tidal wave of Christmas confusion this year.

So often, I have gotten my priorities backwards during Christmas: I’ve been so busy buying presents for everyone else that I have ignored the One whose birthday I was celebrating. I have spent money I didn’t have to buy gifts that no one needs. I have continued meaningless traditions that include over-spending and over-eating, while cutting down on Bible study and prayer.

When I think about the reason for the season, these things just don’t make sense. But that’s one of the problems. As Christmas confusion snowballs into Christmas chaos, I don’t think clearly! I celebrate Christmas as I always have, even if the results are the same: exhaustion, debt, extra pounds and a sense of emptiness after it’s over.

Father, help me to put You first and give You what You want this Christmas. When I think about what parents want from their children, I know the three things You want most: You want my love—not empty words of love; You want me to prove my love by spending time  with You, allowing You to guide me and encourage me. You want my appreciation for all of the things You have done for me—especially the sacrifice You made when You sent Your son as my redeemer 2,000 years ago. And You want me to share Your love with others.

Lord, there’s no way I can change the way I celebrate Christmas without Your help and a determined effort on my part. So right now I ask You to help me and I commit to do these things every day between now and Christmas:

• I will spend 15 minutes every morning celebrating the real reason for the season. During that time, I’ll journal my prayers and sing praises to You while basking in the light of my Christmas tree.
• I will pray daily to find people who need my help. Whether it’s money, encouraging words or extra time, I will share with them cheerfully–out of love for You.
• I will spend my time, money and calories well during the holidays. I will not do everything that I’ve always done—and expect different results. I will turn down some party invitations, shopping trips and Christmas traditions so I won’t become exhausted, bust my budget or add extra pounds.
• I will prepare for each Christmas party I decide to attend. I won’t go famished; I’ll focus on fellowship more than food; and when I eat, I’ll make the healthiest choices I can. And I won’t go back for seconds or load my plate down to overflowing.
• I’ll make exercise a priority. I’ll go for a brisk walk or run by the gym almost every day.
• I won’t tempt myself or those around me by baking a lot of “goodies.” I will think about how miserable I always feel when I’ve overeaten, and put a stop to it before it starts.
• I will meet with a prayer partner each week. I’ll tell her how I’m doing with these goals and pray with her, asking for the desire and ability to make these positive changes. If I get off track, I will confess it, recommit to my goal, and praise You for Your unconditional love for me.

Thank You for the priceless gift You gave at Christmas! Help me, Lord, to enjoy You this Christmas and to please You in all I do as I celebrate.

In Jesus’ name, amen.

Julie Morris (julie@guidedbyhim.com) is the author of 12 books, a dynamic motivational speaker and founder of two Christian weight-loss programs: Step Forward (www.stepforwarddiet.com) and a lighter and easier version of Step Forward–Guided By Him (www.guidedbyhim.com).

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