4-3-2-1 Daily Servings

4-3-2-1 Daily Servings
4 fruits & vegetables
3 protein - lean, vegetarian, or low-fat dairy
2 whole grains
1 fats, oils, equal to 200 calories

An Example on servings:
Breakfast:
1/2 protein, 1 whole grain, 1 fruit or veggie
Snack: 
1/2 protein, 1 fruit or veggie
Lunch:
1 protein, 1/2 whole grain, 1 vegetable & Fruit
Snack:
1/2 protein, 1 fruit or veggie
Dinner:
1/2 protein, 1/2 whole grain, 2 vegetables

• 

  I Don't Do Diet 

  
  

  If you are strength training you should had a high 30g protein shake to your post workout.

THE BATTLE WITH FOOD BEGINS IN THE MIND!

CONQUER YOUR MIND

Therefore, I urge you, brothers, in view of God’s mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will. Romans 12:1-2

Have you ever wondered where that voice inside your head came from and who in the world gave it permission talk to you in the first place?  How did we get to the point where we are always negotiating or justifying our decisions with it?  Or even contemplating our future?  And who controls this voice anyway?  Does God speak to me through this voice?  Certainly these are all good questions and ones that I don’t have a definitive answer to, but I do think the biggest contributor is our own thoughts and contemplations.  I also think that for a lot of people our mind or this so-called ‘voice inside’ has developed into a tool for self-criticism and judgment towards other people.  We have to learn to control this voice or it will control us.

I know that we have already touched on this subject before but we have to continue to bring to light the problems that have the biggest impact on us and the solutions to defeat them.  So this idea of our struggle with our own thoughts is just that, it’s a battle we fight in our mind and the war is ultimately won through self-discipline.  Just as the verse above says “but be transformed by the renewing of your mind” it is through Christ that we can restore our thoughts.  Our best weapon for this battle is the word of God and we must spend time in it each day and allow His words and knowledge to fill this voice in our mind.  It will be through prayer and meditation on His word that we hear the voice of God and see His restorative power.

EXERCISE BY OSMOSIS

This is a devotional out of my Healthy Lifestyle class, I Don't Do Diet. 

EXERCISE BY OSMOSIS

You were bought at a price. Therefore honor God with your body. 1 Corinthians 6:20

I’m going to ask you to think back to your grade school and high school days when your teachers were telling you that you couldn’t learn history by just putting the book under your pillow at night in hopes of the knowledge just seeping in while you sleep.  They were trying to get you to realize that at some point you would have to pick up the book and study the material to learn it.  The same concept is true of your goal to living a healthy lifestyle and becoming physically fit.

As tempting as it seems we have to be careful that we don’t carry this childhood concept into adulthood because exercise doesn’t happen by osmosis.  I have come across many people that could walk into any health club and teach a class on proper exercise technique and nutrition but they still struggle with holding themselves accountable to the daily routine that gets it done.  They have become rich in knowledge but poor in the application of that knowledge.  Remember that the win is in the ‘doing’ not in the ‘knowing or learning.’ 

I know some of us, me included,

DO SOMETHING YOU ENJOY

I think that the word ‘Exercise’ has a bad stigma to many people because they associate it with hours of boring aerobic classes or mindless machine hopping at the local gym. The result is that many of us have trouble just getting started on an exercise program and then constantly struggle to stay motivated because we don’t like the exercises were doing. But this problem is not without a solution. The fact is that we can find a healthy amount of exercise in all sorts of activities. Your challenge is to find the right fit for you – something that you enjoy doing.

I would encourage you to try as many sports and outdoor activities that you can and explore all your options. As you go through this process you will find some things that you like to do and maybe something that you really love. Once you have found something you like you could add some exercises to support you in this activity and to make you more proficient at it. Let’s say, for example, that you find you love to go hiking and realize that it also takes a great cardiovascular fitness to complete some of the longer trails. A great way to prepare for those longer hikes would be to incorporate some additional cardio endurance exercises in to your routine such as swimming or jogging. The key is to use something you love and desire to improve in to help motivate you through some of your weekly exercises.

Let's Get Healthy!

Coach Tia

Let's Get Moving!

One thing is for sure – there will be no change toward our healthy lifestyle without action – that is to say physical action. Yes, that means exercise! In order to create change in your life you must have action and regular exercise must be a part of your plan for success.

But please don’t let physical exercise scare you; instead you should embrace it as one of the biggest factors for your success. I have seen many times how daily exercise can be that one thing that motivates people beyond where they thought they could go. The key to a successful exercise program is to create a habit for it and a desire to do it daily. But we all know that is easier said than done and it can be very difficult to start and continue on with because we have lots of excuses on why we can’t do it, right? We are either too tired, or there isn’t any time, it’s too late, too early, it’s cloudy outside, etc… But the funny thing is that once we commit to it daily and form that habit we start to love it. Because the benefits of exercise go beyond the physical effects, there are mental benefits as well, the release of endorphins in the brain cause a positive change in our attitude. With this new attitude we feel better about ourselves, have more energy and motivation to succeed.

So let’s face it, God didn’t create us to be sedentary creatures but instead had us tending the garden from the very beginning. Physical activities are part of who God created us to be and we should strive to reach our full potential. Our bodies and minds need physical exercise to be healthy – so Let’s Get Moving!

Let's Get Healthy,

Coach TIA

I DON'T DO DIET Class Starts Aug 22nd

I DON'T DO DIET Class Starts Aug 22nd

It a class that teaches Healthy Lifestyle Living.

The 16 week of topics

Week 1 Expectations

Week 2 Let’s Talk

Week 3 Goals and Action Plan

Week 4 RUN

Week 5 But I’m Hungry!

Week 6 Strength Training

Week 7 LIES! LIES! LIES!

Week 8 FOOD?

Week 9 Hurdles and Strategies

Week 10 What about YOU?

Week 11 STOP! STOP! STOP Whining!!!

Week 12 I want 2nds!

Week 13 Eat Me!

Week 14 What I Like About You

Week 15 Review Goals and Game Plan

Week 16 Pay It Forward

Come join me for the start of my 16 weeks class "I DON'T DO DIET"

at First Baptist Church Fairview Heights

Sundays starting Aug 22nd at 4:30-5:30

Have a great Monday!

Let's learn a healthy lifestyle together!

Tia

Reason's Why I Don't Do Diet #6

Wednesday, August 26, 2009

I am ALSORARE! Therefore I need to treat myself that way.
AL: Always...SO: Sometimes ... RARE: Rarely.
1 Always pick healthy foods (daily)
2 Sometimes eat out, have dessert, skip a work out.
3 Rarely eat junk food and dessert and never two days in a row.
4 I try to live by this simple rule and I am successful most of the time.
5. Write out an action plan!

Remember, I am free to choose my choices but I am not free to choose the consequence for my actions. We need to start looking at what we can eat and love to enjoy it! Not what we can’t . Focus is important. Just like Adam and Eve in the Garden. Eve focused on what she couldn’t have, not what she had.
POSITIVE!
Action Plan … Write it on on paper. I WILL DO THIS!
GOALS for success!
Then REWARD for success! Even if you are at 80%...20 % success you have had some sucess!

YOU CAN DO THIS!!
TIA

FYI: All of these are part of a seminar I teach "I DON'T DO DIET"

Reason's Why I Don't Do Diet #7

Tuesday, September 15, 2009

PRAYER is a necessity for life changing results
1 I am committed to God, my husband, kids, church and job….
2 Where am “I” if I am truly committed to all of those?
3 When I take care of myself then I show I am of value and set an example to follow.
4 I want them to live a long and healthy life.

* Romans 12:1-2 1Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is—his good, pleasing and perfect will.
* Luke 11:28 He replied, "Blessed rather are those who hear the word of God and obey it." That steps on my toes.
* Luke 9:23 Then he said to them all: "If anyone would come after me, he must deny himself and take up his “cross” daily and follow me.
It’s not a bad thing say VICTORY in Jesus! When you walk away from something that was not healthy in you say “VICTORY IN JESUS!”
* 1 Corinthians 6:20 …you were bought at a price. Therefore honor God with your body. Are you honoring God with your body. It is not what we think of our body but what it can do for Christ. Our bodies are temporary.
Luke 9:24-25 For whoever wants to save his life will lose it, but whoever loses his life for me will save it. What good is it for a man to gain the whole world, and yet lose or forfeit his very self?
Mark 1:35 Very early in the morning, while it was still dark, Jesus got up, left the house and went off to a solitary place, where he prayed.

I ask God to change me. I truly meant it when I ask Him. When my husband and I taught a prayer class I wasn’t praying regularly. I ask God to wake me up in the morning to pray…and I haven’t used an alarm since. I am not kidding! I used one everyday until that point. He wakes me at the time He wants me up. I smile almost every time I look at the clock because it reminds me that my God is good and true God!

TRI-TIA =-)

FYI: All of these are part of a seminar I teach "I DON'T DO DIET"

Reason's Why I Don't Do Diet #5

Thursday, August 20, 2009

Application is MY responsibility and yours!
God provides everything else. He gives us the ability to get the knowledge needed to get or keep us healthy. We have the FREE WILL to do with it what we wish.

“THE MAGIC PILL” There isn’t one! And there is no Magic diet.

God might call you to eat a certain way for a period of time. For example He might tell you not to eat sugar for X amount of weeks.
That just it, we have to listen to what GOD is telling us. Not what the world tells us what we should or shouldn’t do. I know you hear this in sermons about your walk. Well you walk also includes your body.

What works for you? Why did it work for you? Does it still working for you? What doesn't work for you? Why? Write it down.
I challenge you to hone in on one thing and pray fervently to have it fulfilled in your life. I know God has spoken to us all at one point or another about our health. HE had to He is our father. He wants the best for us. Write it down when God speaks to you, then look back at it.! Do it for a changed lifestyle.

YOU CAN DO THIS!
TIA

Reason's Why I Don't Do Diet #4

Monday, August 17, 2009

We must change our THINKING to change our lifestyle.

Do You Want To Get Well?
* John 5:4-9 (NIV) One who was there had been an invalid for thirty-eight years. When Jesus saw him lying there and learned that he had been in this condition for a long time, he asked him, "Do you want to get well?"
"Sir," the invalid replied, "I have no one to help me into the pool when the water is stirred. While I am trying to get in, someone else goes down ahead of me."
Then Jesus said to him, "Get up! Pick up your mat and walk." At once the man was cured; he picked up his mat and walked.

o Jesus asked him, "Do you want to get well?"

I would say I want to eat better/exercise etc. But I didn’t have a real plan. Well…God said to me, "DO IT! STOP MAKING EXCUSES! Get up! Pick up your mat and walk! Be made well!"

WRITE IT DOWN! Many things I DON’T have control over. This I do.

It is MY responsibility to put His action into place. YES! It is hard and not fun sometimes but just like anything it all becomes habit and part of who you are.
We have freedom with all our choices. However, we can not choose our consequences for those choices.

You must apply the things God reveals to you! Writing them down will help you remember the things He has spoken to you about and it will help you become accountable.

Now PICK UP YOUR MAT AND WALK!
TIA

Reason's Why I Don't Do Diet #3

Friday, August 14, 2009

We need to learn how to make life choices.
• We have Rules for life such as driving, taxes, bills, work, and relationships. We need recognize we also have rules for our body and the health of it to run smoothly.
• With a pour diet we pretty much know what the consequences.
What are some things? Bloating, low energy, low sex drive, many health issues, and irritability.
o This is where God’s Grace comes in. We can always improve our circumstances. He is a God of second, third, millionth chances!

If you are starting a diet thinking, "I will only have to eat this way until I reach my goal” you have already failed before you began.

Think this is my lifestyle, can I do this? How can I make this work?
You will be successful if you have a game plan!

DO IT!
TIA

Reason's Why I Don't Do Diet

Tuesday, August 04, 2009

The next flew blogs I will be writing will focus on a few things I teach in seminar class I have taught called " I DON'T DO DIET"

Reason's Why I Don't Do Diet #1

Being on A Diet (B.A.D.) has sometimes great results but mostly not positive or rarely long term. The long term I’m sure is everyone’s goal, as it is mine. I’ve seen what Diet does! It kills. We all have or know someone who does Diets. Looking for anything that will help them loose the weight.

What are some negatives about being on a diet? … In General
1. Not being successful
2. Low energy
3. Causes lowered self extreme
4. Feelings of failure causing you stop all healthy activity.
5. Feeling helplessness that you will never be able to get healthy or lose weight
6. Health problems because you are not eating enough or to much of something you shouldn’t eat.
7. Low energy
8. It boils down to not being very productive for a long life of living.

We have to get our minds thinking straight. Being on a diet is not for a life time of living!
We need to learn how to make life choices.

Let's get serious about a way of life.
More to follow =-)
TIA

Reason's Why I Don't Do Diet #2

Monday, August 10, 2009

Look at the obvious things that we might need to be reminded of.
• God wants me to take care of myself and He wants to help me in doing that.
• We need to draw on His strength if we wish to have continued success.
• God gave us this body we should not to waste it!
• HE knows what is best for us. ....Yes. You as a person.
o We are all individuals therefore we all need to ask God what He wants for US. God is the ONLY one who can know what is best for you. We might fall into a similar group with other people but we are all vastly different. Talk to your Maker and ask Him what you are, aren't suppose to do, eat, and not eat. He knows!
o That is why we have to seek Him and ask Him what we should do “today”. Everyday.

TIA

ALSORARE

January 22, 2009

ALSORARE

Stands for : ALWAYS , Sometime, and Rarely
Always:
1 Read your Bible.
2 Pray before you eat. Even if you are snacking pray!
3 Commit yourself to being aware of when you’re full and stopping.
4 Ask the Holy Spirit to allow you to know when you are done, how much to eat, also to make it clear and give you strength when to stop eating
5 When you eat sit and don’t stand. You will eat less.
6 DRINK WATER WATER WATER WATER at least 64 oz.

7 Go threw your pantry and pre-pick what you can eat then you’ll be less likely to make bad choices.
8 Try to stay away from soda and sugar drinks. Worthless calories! For every soda or caffeine you drink you must drink 2 glass of water.
9 No eating after 7/7:30 (NEVER past 8pm)

10 Work out! Stay committed to exercise. Do not give up or in. God will bless your body. Pick up your mat and walk!

11 Walk, bike ride with your kids & family. If you need exercise so do they. \

12 Choose to eat healthy
Have healthy food on hand
Meat or main dish should be the size and depth a women’s palm
Side dish: 1 helping no bigger than your fist ideally ½ the size of it
Eat a lot of fruit & veggies, without the butter and sweet stuff on it
Wheat (I must have fibber)
Oatmeal is good with “flushing” bad things out of my system as well as raisins.
Skin less chicken, Boca, Veggie lean, lean hamburger meat, turkey, steaks, and fish of all kinds
Eat nuts, Almonds are great and go with just about everything.

13 Limit TV. You burn more calories staring at a wall than watching TV.
14 Don’t give into laziness!!! It is tool of the devil.
15 MOVE!

SOMETIMES
Park at the end of the parking lot
Fish must be in your diet for a heart healthy. (Try a few times a week)
Take very long walks or go for a bike ride.
Get a massage.
Work out with weights a 2-3x's a times a week
Do nothing. Have a day of relaxation. Read a book or just relax.
If you eat out don’t buy the dinner buy a side item (ala cart), share a meal, or go for the “lite” menu items.

RARELY:
1 Once a week take a day off
2 Have a small desert.
3 Eat foods high in fat
4 Have ice cream
5 Have a cappuccino.
6 Go to a great restaurant and have something you love. Don’t deprive yourself but don’t “Pig Out”. When you eat too much it stretches your stomach and causes you to need more food to feel full the next time you eat.

ALWAYS Enjoy life!

COACH HURT

LAZINESS is a tool of the devil!

LAZINESS is a tool of the devil!
1 When I go to bed I pray Lord help me to get enough rest and wake me up early so I can pray and get my work out in.
2 I pray not to be idle or lazy –refer back to the prayer
3 Make a way that I will have No excuses
2 Thessalonians 3:11 We hear that some among you are idling. They are not busy; they are busybodies.

BODY PRESERVATION is a must for a healthy body and long life.

BODY PRESERVATION is a must for a healthy body and long life.
• AM Exercise/work out/ physical movement Daily is a must! Can take one day or 2 daysa off a week. If I take more than that off I start to fall back into laziness.
• Variety & Moderation
• My family are not annoying after I’ve work out. They are a lot more loveable.
1 Yes I have to do it! I use to hate it. I just had to find something I didn’t hate.
2 I don’t want to become a hindrance. I want to be helper. God has something for me to do.… EXPLAIN next blog
BODY PRESERVATION is a must!

TEMPTATION can be overcome it has been proved.

TEMPTATION can be overcome it has been proved.

I know I can’t have only one of my moms chocolate chips cookies or her one piece of her strawberry shortcake. I definitely cannot have it in my house! FACT!

He has revealed to me what temps me and what to stay a way from. God can take the desire away! He has for me. Buffets for example are the devil’s temptation playground for me. He sits and cheers EAT EAT EAT I have prayed about it. Now I am discussed with them.

* 1 Corinthians 10:13 No temptation has seized you except what is common to man. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can stand up under it. It is hard to believe but it is true. God says it is true . Claim your promises. That is why they are their. Lord I want that. I don’t want to work out. That is tempting me. Help me. Do you think that HE is going to say “NO, I am not gong to help you with this problem.
Hebrews 2:18 Because he himself suffered when he was tempted, he is able to help those who are being tempted. Joshua 1:9 Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the LORD your God will be with you wherever you go."

Pray not to be able to handel the temptation.

LET's GET HEALTHY

COACH TIA HURT

LAZINESS is a tool of the devil!

LAZINESS is a tool of the devil!
HE does not want us to be healthy. He wants us to be a pour witness for Christ by not taking care of our bodies.
1 When I go to bed I pray Lord help me to get enough rest and wake me up early so I can pray and get my work out in.
2 I pray not to be idle or lazy. But to rest when I need it.
3 I try and make way s that I will have No excuses.

2 Thessalonians 3:11 We hear that some among you are idling. They are not busy; they are busybodies.

TV... I will talk about this next time.

Now Get Up and MOVE!
TIA

FOOD is a Must for Energy

FOOD is a must for energy.
1 I cannot deny myself of food I just give myself guidelines.
2 Variety & Moderation
3 ALSORARE: Always Sometimes and Rarely
1. Sinful eating leads to disease and early death in some instances. I am sure you all know a few people who have died from the effects of obesity.
2. Guilt time, sin can lead me to over eat
3. The definition of “insanity” is doing the same thing over and over again and expecting a different result. That was me hoping that the jeans wouldn’t be tight this year that the next time I looked at my butt it wouldn’t have cottage cheese with saddle bags.
4. NOTHING wrong with having a treat! Can not have dessert every day or two days in a row
5. I need to remember food is Energy
6. Breakfast important
7. Balanced eating
8. Vitamins

Ask myself before I eat :
1. Am I hungry if not what can i do BESIDES eat.
2. If I am hungry what is the best food choice to fuel my body

EAT, IT'S A MUST FOR HEALTH.
TIA

PRAYER is a necessity for life changing results!

PRAYER is a necessity for life changing results!
1 I am committed to God, my husband, kids, church and job.
2 Where am “I” if I am truly committed to my family?
3 When I take care of myself then I show my daughter/ family that I am of value and set an example to follow.
o I want them to live long and healthy.
4 I ask God to change me. I truly meant it when I ask Him. Share experience with teaching the prayer class. Share prayer: I ask God to me up wake in the am to pray…and I haven’t used an alarm since.
* Romans 12:1-2 1Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is—his good, pleasing and perfect will.
Step on toes * Luke 11:28 He replied, "Blessed rather are those who hear the word of God and obey it."
* Luke 9:23 Then he said to them all: "If anyone would come after me, he must deny himself and take up his “cross” daily and follow me.
Not a bad thing say VICTORY in Jesus!
* 1 Corinthians 6:20 …you were bought at a price. Therefore honor God with your body. Are you honoring God with your body. It is not what we think of the body but what it can do for Christ. Our bodies are temporary. But what we can do with our bodies is what is important.
Luke 9:24-25 For whoever wants to save his life will lose it, but whoever loses his life for me will save it. What good is it for a man to gain the whole world, and yet lose or forfeit his very self?
Mark 1:35 Very early in the morning, while it was still dark, Jesus got up, left the house and went off to a solitary place, where he prayed.

Pray

and Let's Get Healthy,
TIA