Day 26 - Portion Control

American's are not only getting larger around the waist, but our plate size is increasing as well. According to many nutritionists, Americans have the largest food portion sizes in the world. Our economy encourages us to eat what we want, as much as we want, and whenever we want.  Unfortunately, a combination of "super-sized" portions and poor nutritional quality has led to the fastest growing epidemic in American history, Diabesity. 


In her book Diabesity: The Obesity-Diabetes Epidemic That Threatens America—And What We Must Do to Stop It, Dr. Kaufman explains the roots of diabesity quite simply: "Our ancient genes and our modern environment have collided." Our bodies store excess calories as fat. In ancient times calories were hard to come by. Today, fast food and junk food are everywhere. Coupled with our increasingly inactive lifestyle, the result is obesity.

Many people know they are overweight. Many know they need to change, but they don't. Why? They are unwilling to change their lifestyle and think that they will get bailed out somehow in the end. Unfortunately, obesity is just the start. Diabetes is now a household term and is rising at exponential rates.

It's time to take your health more seriously and that can begin with a simple step: portion control.


Here are the standard portion sizes for one meal:

The following are general portion guidelines to help you. 

Food - One Serving Equals . . . Breads, pasta, cereal, cooked grain, etc.

One slice of bread (size of CD case)
Half a bagel (size of a hockey puck)
One-cup cereal (two hands cupped together)
Half-cup cooked grain or pasta (one cupped palm)

Fruits


One piece of fruit (size of a tennis ball)

Half-cup cut-up fruit, raw, cooked, frozen, or canned (size of seven cotton balls)
One-quarter cup dried fruit
Three quarters cup 100 percent fruit juice

Veggies
Half cup cut up veggie, raw, cooked, frozen, or canned (looks like the bulb part of a lightbulb)
Half-cup cooked, canned or frozen legumes
One-cup leafy greens
Three quarters cup 100 percent vegetable juice

Meat, chicken, or fish
Three ounces (deck of cards or checkbook)
One egg

Dairy
One ounce of cheese (two nine-volt batteries)
Half-cup ice cream, cottage cheese, or pudding
One-cup milk or yogurt


Nuts
One-third cup (small handful)
One-tablespoon nut butter (size of both your thumbs)




When the Promised Land was distributed to the children of Israel all the tribes received a portion of the land except the Levites. The Lord God became their portion. They were to be God-centered and supported with tithes from the other tribes.

Although David was from the tribe of Judah he set the example of being God-centered. He gave his entire fortune of gold and silver to the building of the temple.

In Psalm 119 he pledged to obey God’s word. If God is our portion, we can have as much of him as we want and know that we can never run out of him.

You are my portion, LORD; 

I have promised to obey your words. 

I have sought your face with all my heart; 

   be gracious to me according to your promise. 

I have considered my ways 

   and have turned my steps to your statutes. 

I will hasten and not delay 

   to obey your commands. 

Though the wicked bind me with ropes, 

   I will not forget your law. 

At midnight I rise to give you thanks 

   for your righteous laws. 

I am a friend to all who fear you, 

   to all who follow your precepts. 

The earth is filled with your love, LORD; 

   teach me your decrees.

Psalm 119:57-64 

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The Purpose Driven Life - Finding Your Purpose


CHAPTER 26 - GROWING THROUGH TEMPTATION


Every temptation is an opportunity to do good.

On the path to spiritual maturity, even temptation becomes a stepping stone rather than a stumbling block when you realize that it is just as much an occasion to do the right thing as it is to do the wrong thing. Temptation simply provides the choice.

While temptation is Satan's primary weapon to destroy you, God wants to use it to develop you.
  Every time you choose to to do good instead of sin, you are growing in the character of Christ. 

How do you overcome temptation? Follow these steps:

• Refuse to be intimidated 
• Recognize your pattern of temptation and be prepared for it
• Request God's help

Point to Ponder: Every temptation is an opportunity to do good. 

Verse to Remember: "God blesses the people who patiently endure testing. Afterward they will receive the crown of life that God has promised to those who love him." James 1:12 (NLT)

Question to Consider: What Christlike character quality can I develop by defeating the most common temptation I face? 

Day 23 - Morning Smoothie...Delicious!

Start your morning out right with this delicious smoothie! How are you doing with your nutrition changes so far through these 40 days? What results have you seen?

We would LOVE to hear about it and know what your goals for Easter. Comment on this blog or send Elise and email @ elise@healingcuisinebyelise.com

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The Purpose Driven Life - Finding Your Purpose


CHAPTER 23 - HOW WE GROW


God wants you to grow up.

Your heavenly Father's goal is for you to mature and develop the characteristics of Jesus Christ.  Sadly, millions of Christians grow older but never grow up. They are stuck in perpetual spiritual infancy, remaining in diapers and booties. The reason is that they never intended to grow.

Spiritual growth is not automatic. It takes an intentional commitment. You must want to grow, decide to grow, make an effort to grow, and persist in growing. Discipleship - the process of becoming like Christ - always begins with a decision.

Point to Ponder: It is never too late to start growing


Verse to Remember: "Let God transform you inwardly by a complete change of your mind. Then you will be able to know the will of God -- what is good and is pleasing to him and is perfect." Romans 12:2b (TEV)


Question to Consider: What is one area where I need to stop thinking my way and start thinking God's way? 

Day 17 - Be a Label Sleuth

Who is joining us tonight for the grocery store tour at the Super Bi-Lo in Matthews?  It is at 6:45pm, come if you are able!  We will be learning the best God foods to buy, comparing prices, and learning how to read labels.  In case you can't make it, I wanted to share a few tips on label reading.  These simple and important steps can have a huge impact on the foods you eat!

4 Steps to Label Reading

#1 - Read the ingredients.  If it has more than 5 ingredients, it's not Food by God.  Don't buy it!  Also, if you can't pronounce or understand what an ingredient is, don't buy it.  Chances are it's a chemical or man-made ingredient.  Write it down and go home to research it before deciding to buy.

#2 - No sugar, No artificial sweeteners.  Sugar is highly inflammatory and is a main contributing factor to diabetes, obesity, and even cancer.  I recommend choosing foods with low-to-no sugar.  And watch out for artificial sweeteners!  Companies are answering the awareness of sugar and disease by removing the sugar and replacing with chemicals like aspartame, sucralose, and saccharin.

#3 - Choose full-fat.  While the fat-free and low-fat craze that started in the 80s still has a hold on the marketing in America, the truth is healthy fat is good for us.  Did you know that good fat has been proven to help you LOSE weight?  Read the label and opt for full-fat options of yogurt, cheese, etc, as long as no bad fats have been added in.

#4 - Is it really Trans-fat Free?  Labeling guidelines allow a product to say it is Trans-fat Free on the label, but still include hydrogenated oils.  How is this possible?  Our government says as long as there is less than 0.5g of trans-fat per serving it can be called Trans-fat Free.  What a joke, right??  Don't pick foods just because the front of the label says it's free of hydrogenated bad oils.  Dive in and investigate, because a lot of foods will have hidden trans fats in their ingredients list.

See you tonight!


Elise, Healing Cuisine

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The Purpose Driven Life - Finding Your Purpose

CHAPTER 17 - A PLACE TO BELONG

You are called to belong, not just believe.

We are created for community, fashioned for fellowship, and formed for a family, and none of us can fulfill God's purposes by ourselves. While your relationship to Christ is personal, God never intends it to be private. In God's family you are connected to every other believer, and we will belong to each other for eternity. The Bible says, "In Christ we who are many form one body, and each member belongs to all the others." Romans 12:5 (NIV)

Why do I need a church family?

1. A church family identifies you as a genuine believer
2. A church family moves you out of self-centered isolation
3. A church family helps you develop spiritual muscle
4. The Body of Christ needs you
5. You will share in Christ's mission in the world
6. A church family will help keep  you from backsliding 

The difference between being a church attender and a church member is commitment. Attenders are spectators from the sidelines; members get involved in the ministry. Attenders are consumers; members are contributors.  The Christian life is more than just commitment to Christ; it includes a commitment to other Christians.

Point to Ponder:I am called to belong, not just believe.

Verse to Remember: "In Christ we who are many form one, body, and each member belongs to all the others" Romans 12:5 (NIV)

Question to Consider:  Does my level of involvement in my local church demonstrate that I love and committed to God's family?

Day 11 - Breakfast for Champions!

We have all heard the saying "breakfast is the most important meal of the day."  But is it really?  Science has proven that it absolutely is!  Here are my Top 6 Reasons why you should wake up and nourish your body:

Top 6 Reasons to Eat Breakfast

1.)  Because it's been way too long since you've last eaten.  Think about it -- if you skip breakfast, your body could go upwards of 18 hours without eating anything.  That's unhealthy for anyone and everyone!  Eating upon waking has many health benefits, including refreshing hormone levels, which can help with weight loss, appetite, metabolism among many other things!

2.)  Eating breakfast supplies focus.  Think of your body and nervous system as a complex computer that needs a reboot every morning.  You don't want your computer to run slow through the day....  A healthy breakfast supplies that energy burst your brain needs to work properly.  This goes for adults and kids alike!

3.)  Breakfast jump-starts your metabolism.  It's true!  Eating a balanced breakfast in the morning is what gets your metabolism started for the day.  Overall, (and consistency is key) it will help your body regulate your food intake throughout the day, which will help manage weight!

4.)  Breakfast puts you in a good mood.  Eating breakfast makes you less irritable. You need those blood glucose levels to even out in the morning, and your breakfast is the meal for that particular job.  Healthy blood glucose levels mean you won't be so cranky.

5.) Breakfast sets the tone for your day.  I'd like to remind you to take time out of your morning for breakfast.  All too often we let our busy schedules take hold and find ourselves rushing around after the alarm clock sounds and flying out the door to get to work/school on time.  Turns out you're going to feel rushed and empty the rest of the day.  If you can give yourself just 10 minutes every morning for breakfast, it will set a different tone for your day.

6.)  People who skip breakfast are more likely to be overweight.  See #3.  And, not starting your day off with a balanced, healthy, filling breakfast has been shown to lead to bad decision making food-wise for the rest of the day.  You're more likely to pick up unhealthy foods that you can get fast if you're in a state of semi-starvation.

And that leads me to WHAT TO EAT for breakfast.  The food you choose to eat is actually more important the act of eating breakfast itself!  To acheive the most balanced and healthy meal that will jump-start your metabolism, supply focus, and keep you feeling full, the best components to your breakfast meal are: Clean Protein, Healthy Fat and Fiber (healthy carbs).  You want to avoid flours, sugars, grains, and other refined carbohydrates in the morning.  Stick to the "Foods by God" principle.  Some of the easiest breakfast dishes to prepare are simply 2 fried eggs, 2 cups of sauteed veggies, and a drizzle of flax seed oil  OR  a simple berry smoothie of 1 cup almond milk, 1/2 cup coconut milk, 1 scoop protein powder, handful of frozen berries, blended.  Breakfast doesn't have to take long to make, as long as you have whole food ingredients put on this earth for you to thrive on.

Shakes and smoothies are a favorite quick-fix breakfast today.  Here are three of my favorite breakfast smoothie ideas:

Berry Coconut Breakfast Smoothie
Raz-Apple Smoothie
Green Green Smoothie

-  Elise, Healing Cuisine

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CHALLENGE

Starting this week, for the remaining 30 days of our Lenten Renewal, I challenge you to add in breakfast every morning.  Do the best you can, and remember easiness comes after practice and consistency.

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The Purpose Driven Life - Finding Your Purpose

CHAPTER 11 - BECOMING BEST FRIENDS WITH GOD

God wants to be your best friend.

We were made to live in God's continual presence, but after the Fall, that ideal relationship was lost. Then Jesus changed the situation. When he paid for our sins on the cross, the veil in the temple that symbolized our separation from God was split from top to bottom, indicating that direct access to God was once again available.

Through the Bible we can learn the SIX SECRETS of growing in friendship with God. Here are the first two: We can grow in our friendship with God...

1. Through constant conversation
2. Through continual meditation 

The Bible says, "Friendship with God is reserved for those who reverence him. With them alone he shares the secrets of his promises." Psalm 25:14 (LB)

Point to Ponder: God wants to be my friend

Verse to Remember: "Friendship with God is reserved for those who reverence him." Psalm 25:14a (LB)

Question to Consider: What can I do to remind myself to think about God and talk to him more often throughout the day?

Day 8 - Get Crazy Healthy quickly!

Wow! What a great first class we had last night! Many who came are going to be making huge changes in how they look at food and what they put inside their body. Remember the saying, "You are what you eat"? This is more true than ever before in the history of the world and especially in America. Last night we learned simple, yet powerful ways to promote healing in the body through what we put in our mouth. If you missed it here are the key points you need to know:

When looking in your fridge follow this simple rule:

80% of the food I eat is FOOD BY GOD

20% or less is FOOD BY MAN

Food By God                                                  Food By Man

                                         

Food by God are the foods that God put on this earth for our benefit. Nuts/seeds, vegetables, fruit, and meats. The more untouched by man, the better for our body. On the other side is Food by Man. These are foods that have been put together, processed, and manufactured by man. You will typically find these foods in boxes at the grocery store. These foods are toxic to our body and lead to many health issues.  

There are 3 dangers in current-modern day nutrition:

1. Sugar
2. Bad Fats
3. Toxicity 

All three of these cause inflammation in the body and restrict healing. Symptoms of having too much of these three things in your diet may include:

Weight gain
Pain
Arthritis
Fibromyalgia
Forgetfulness
Memory Fog 
Fatigue/Lack of Energy
Asthma/Allergies
Headaches

So want get crazy healthy quickly in the next 32 days? Follow this plan and see amazing results!

5 Keys:

1. Eliminate sugars
2. Cut out grains
3. Remove bad fats and add good fats
4. Eat small amounts of fruit – berries only
5. Avoid toxins

You can do it! Look yourself in the mirror today and say three times "I CAN DO THIS!" We aren't all perfect, but if you want changes in the next 32 days, DIVE HEAD FIRST!

We are here for you! We are here to help you on this journey so please let us know if you have questions. Start making changes today! Take the simple things you know won't be hard to change first and then keep improving everyday.

For those who were unable to attend last night or need some extra help there will be a grocery store tour available:

Grocery Store Tour 

March 12th @ 6:45pm

Super Bi - Lo (Matthews) 

If you would like to attend please email me: drdaveschwartz@gmail.com and register. Spots are limited as we can only handle 20 at one time. There are 4 spots left so let us know asap.
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 Last night, we had someone attend who had read about the 40 Day Renewal in the bulletin. He saw that the first class started that night. He attended not knowing what it would be about and what was going on. After the workshop he came up to us and said that he "never realized how BIG this 40 day renewal really was and how important it is for everyone to attend." He continued by saying that his family had started to make healthy changes, but that now he knew they had to do more!

What did he mean by "how BIG" this thing is? Until last night he had not grasped the bigness that if everyone from the church gets on board and starts to make healthy changes to their body how different (in a good way) our church community will be.

This 40 Day Renewal is about you, but it's NOT about you at the same time.

Who do you know that hasn't plugged in yet? Not everyone can make Wednesday classes, but have they been on the website? Have they reached out to the leaders asking advice? Have they committed themselves to improving their body throughout Lent? Have you?

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ACTION STEP FOR REST OF THIS WEEK: 

Talk to 3 friends about the 40 Day Renewal. Get them to check out the website and attend next Wednesday's class on Fitness. We could all do this alone and see great personal change or we can do this as a group and see our entire church transform! 


Ready....Set....GO! 



Maximum Blessings to you this week

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The Purpose Driven Life - Finding Your Purpose

CHAPTER 8 -  PLANNED FOR GOD'S PLEASURE

You were planned for God's pleasure. The moment you were born into this world, God was there as an unseen witness, smiling at your birth. He wanted you alive, and your arrival gave him great pleasure.

Bringing enjoyment to God, living for his pleasure, is the first purpose in your life. When you fully understand this truth, you will never again have a problem feeling insignificant. It proves your worth.

• Bringing pleasure to God is called "worship"
• Worship is far more than music - every part of the church service is an act of worship: praying, Scripture reading, singing, confession, silence, being still, listening to a sermon, taking notes, giving an offering, baptism, communion, signing a commitment card, and even greeting other worshipers. 
• Worship is not for your benefit.  - We worship for God's benefit. If you have ever said, "I didn't get anything out of worship today," you worshiped for the wrong reason.
• Worship is not a part of  your life; it is your life. - Every activity can be transformed into an act of worship when you do it for the praise, glory, and pleasure of God. 

Point to Ponder: I was planned for God's pleasure.

Verse to Remember: "The Lord takes pleasure in his people" Psalm 149:4a

Question to Consider: What common task could I start doing as if I were doing it directly for Jesus?