Links

First, a sobering article about America's projected future health and wellness.

Second, an inspiring video about a man who didn't let physical ailments or doctor's predictions stop him from getting healthy and gaining his life back.

Healthy Habit Highlight for Friday

Let's face it. You don't always have time to cook healthy meals at home. Sometimes you just have to eat out and even if you're trying to lose weight, you can be successful eating out while losing weight at the same time! So today, I'm going to highlight some of my favorite places where I've been able to eat out successfully.

Fast Food
Chick-fil-a:
One of my favorite places to grab a quick meal, Chick-fil-a has several healthy options. Some of my favorites include the Chargrilled Chicken Sandwich (290 calories, only 4 grams of fat, and 7 Weight Watchers points), the 8-count Chicken Nuggets (260 calories and 7 WW points), the Chargrilled Chicken Garden Salad (only 160 calories, 4 grams of fiber, and only 5 WW points...pair it with 2 tbsp of their Light Italian dressing for 0 WW points), and the Large Chicken Soup (220 calories and 6 WW points). Now what would Chick-fil-a be without Waffle Fries? A small Waffle Fries is 300 calories, 16 grams of fat, and 7 WW points, but as long as you budget for them, go for it! But all in moderation. *smile*

Subway:
What would the world be without the myriad of Subways that line our streets? I love Subway! There are so many healthy options and ways to get in your fruits and veggies. My go to subs are the 6-inch Black Forest Ham on 9-grain Wheat (221 calories, 4.5 grams of fat, and 7 WW points), the 6-inch Turkey Breast on 9-grain Wheat (221 calories, 3.5 grams of fat, and 7 WW points), and the 6-inch Turkey Breast and Black Forest Ham on 9-grain Wheat (221 calories, 4 grams of fat, and 7 WW points). Add cheese to any of these for only 1 WW point, and LOAD UP ON THE VEGGIES. Stay away from the mayo, vinegar and oil, ranch, etc., and opt for spicy brown mustard instead.

Cafe Style
Panera:
Panera is full of delicious breads and pastries, yes, but they also have several healthy salad and soup options. Also, you can get an apple as a side instead of chips or bread. There are so many options to choose from, that I'll only highlight one. Try a You Pick Two combo with All Natural Low Fat Chicken Noodle Soup and a Greek Salad with dressing for a total of 380 calories and 11 WW points.

Dine In
Ruby Tuesday:
On top of their fantastic, fresh Garden Bar (just avoid fatty dressings and pasta salads, etc) that comes with most of their meals, Ruby Tuesday has several meals 500 calories or less! Called their "Fit and Trim Choices", their are vegetarian, seafood, chicken, and steak options. I had the Spaghetti Squash Marinara, which was delicious and filling. I was only able to eat half of my dish, along with a salad from the Garden Bar, so I had healthy leftovers for lunch the next day! And the whole dish was only 6 WW points! Win, win!

It is entirely possible to eat well when you eat out. By making smart choices, checking nutritional information on a restaurant's website beforehand (if possible), and having a game plan/strategy before you step foot in the restaurant, you can enjoy a meal out without blowing your diet!

Think You Can't Eat Chocolate? Think Again!

Chocolate. What would our lives be without it?

One of the things I love about Weight Watchers is the freedom to really eat what you want even though you're on a "diet". Weight Watchers is all about budgeting your points to eat the things you love and still lose weight. It gives you the freedom to eat chocolate and desserts, even if those things are higher in point value. To balance my sweet tooth and need to spend my points wisely, I've found some delicious desserts that are lower in point value while still packing that beloved chocolatey taste.

Skinny Cow Cookies and Cream Ice Cream Sandwich
Only 4 WW points per sandwich AND a good source of calcium and fiber!

 Jell-O Sugar Free Pudding Snacks
Only 2 WW points per cup! This is a great way to get that chocolatey taste without all the calories and sugar. Try dipping fresh strawberries in the pudding for a fondue-inspired dessert! Or, if you're a caramel fan like me, try the Dulce de Leche flavor!

Breyers Fat Free Smooth and Dreamy French Chocolate Ice Cream
Only 2 WW points per half cup serving! I was skeptical at first of the taste and texture of this ice cream, but you would never know it was fat free! Try pairing it with their Fat Free Strawberry flavor for a delicious combination.

 Newton's Fruit Thins Chocolate Raspberry Cookies
4 WW points for 3 cookies! These are crunchy, delicious, and make you feel like you can eat a lot for a little. Try their other delicious flavors like Cranberry Citrus Oat and Blueberry Brown Sugar.

It is doable, people, to eat what you love and still lose weight! It's doable to choose smarter options and get more bang for your buck!

Enjoy your weekend, and happy chocolate consuming!

Biblical Motivation for Weight Loss

Happy Friday all!

To those of you who are watching your waistlines, like I am, I want to share some verses from Romans my mom shared with me when I began my weight loss journey. I have read these verses several times before, but never in the light of working out and eating right.

"So then, brethren, we are under obligation, not to the flesh, to live according to the flesh - for if you are living according to the flesh, you must die; but if by the Spirit you are putting to death the deeds of the body, you will live. For all who are being led by the Spirit of God, these are sons of God. For you have not received a spirit of slavery leading to fear again, but you have received a spirit of adoption as sons by which we cry out, 'Abba! Father!'" 

Romans 8:12-15

As a Christian, this is really the motivation behind why I want to lose weight. It's not so that I'll look skinnier, fit into smaller sized clothes, or be able to run a marathon. It's ultimately about putting to death the deeds of the flesh - essentially saying "no" to giving in to the wants of my flesh and saying "yes" to the self-control of the Holy Spirit. Another passage comes to mind.

"All things are lawful for me, but not all things are profitable. All things are lawful for me, but I will not be mastered by anything. Food is for the stomach and the stomach is for food, but God will do away with both of them. Yet the body is not for immorality, but for the Lord, and the Lord is for the body...Or do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own? For you have been bought with a price: therefore glorify God in your body." 

1 Corinthians 6:12-13, 19-20

As believers saved by the power of Christ, we should never become controlled by our appetites, and this includes our appetites for food. God has richly blessed us with all things that we need for life and godliness, including food, but we should never let food become an idol in our lives. Our flesh desperately wants to gain control over us in any way possible. Have you ever considered that overeating and laziness could be considered disobedience to God? I'm not saying that you can never eat chocolate again or that you can't sit on the couch and watch TV (which is actually what I'm doing as I write this), but I'm encouraging you to think about eating right and exercising as obedience to God.

Be careful to avoid extremes. Just as we can go overboard with how much we eat, we can go overboard with how little we eat. Don't take this as me saying you should never eat again and exercise yourself to exhaustion. That's called an eating disorder and you need to get help if you find yourself in that boat. 

All I'm saying is that, as I've gone through almost 2 months now of a healthy diet and regular exercise, I've begun to look at it with more spiritual eyes. I'm learning to gain self-control over my body and mind. I'm learning to eat with balance and moderation, instead of eating according to feelings. I'm learning to make myself exercise even when I don't feel like it. And what I'm learning in this area of my life, transfers to other areas of my life as well. I'm learning to be more disciplined with my sleep schedule, with my housework, with things like blogging and journaling, etc. 

Let me encourage you, if I can do and learn all this, so can you. But more importantly, if you are a child of God and have the Holy Spirit inside of you, then by His mighty power, you can succeed in disciplining your mind and body, in caring for His temple, in glorifying God with your body, in mortifying the deeds of the flesh. 

Don't let food be your master. Don't return to a spirit of slavery. You have been bought with a price, and with that purchase you have received ALL the power you need to succeed. Therefore, glorify God with your body!

Have Some Compassion

Remember this-a farmer who plants only a few seeds will get a small crop. But the one who plants generously will get a generous crop. You must each decide in your heart how much to give. And don’t give reluctantly or in response to pressure. “For God loves a person who gives cheerfully.” And God will generously provide all you need. Then you will always have everything you need and plenty left over to share with others. As the Scriptures say, “They share freely and give generously to the poor. Their good deeds will be remembered forever.” For God is the one who provides seed for the farmer and then bread to eat. In the same way, he will provide and increase your resources and then produce a great harvest of generosity in you. Yes, you will be enriched in every way so that you can always be generous. And when we take your gifts to those who need them, they will thank God. So two good things will result from this ministry of giving-the needs of the believers in Jerusalem will be met, and they will joyfully express their thanks to God. As a result of your ministry, they will give glory to God. For your generosity to them and to all believers will prove that you are obedient to the Good News of Christ. And they will pray for you with deep affection because of the overflowing grace God has given to you.
2 Corinthians 9:6-14

During the fall of our first year of marriage, David and I felt compelled to establish a pattern of faithfulness to God with our money and to trust that He would always provide all we needed to act in obedience to His Word. My husband is one of the most numbers-oriented people I know. He's extremely careful with our money and expenses. But he's also one of the most generous people I know, desiring to give back to the Lord, others, and to me. 

So with all this in mind, and at the urging of some close friends, we decided to sponsor two children through the child sponsorship ministry of Compassion International. It was so difficult to choose from the many deserving and needy children on Compassion's website. But through much prayer and contemplation, God led us to two children from Ghana, Priscilla and Emmanuel, both around 10 years of age. 

It is amazing how much of a relationship we've been able to build with them in just over a year. I don't think we realize how well-off we are and how much just a little money each month can literally change and save lives. How a letter from overseas can encourage their hearts and let them know they are special and worth it in an environment of poverty and hopelessness. How a sheet of stickers that probably cost less than a dime can brighten their day. How they are being grown in the knowledge and Word of God through our support and Compassion's faithful ministry.

Praise be to God! He has so faithfully provided for us to continue our sponsorship even though our culture would look at David and I and say, "You can't afford that! You have a mortgage and bills. You're middle class at best. You need to leave some for yourself, what about the future, etc." But we believe the passage from 2 Corinthians above, that God will provide abundantly for us so that we can provide abundantly for others, even if we aren't what our culture would classify as "rich". 

I'd like to share with you some excerpts from letters from Priscilla...

"I pray that God will help you and your family to have a peaceful life."

"I also lead morning devotion at school."

"At the project, I lead in worship and praises, and read the Word of God."

"At church, I read the Bible, sing, and lead in worship."

"I thank you for what you have done for me and for taking me as your own child." 

Sadly, I am no longer able to support Priscilla. For financial reasons, her parents sent her to live with an aunt in a region of Ghana where Compassion has not yet established centers. As disappointing as this is, the effects of the child sponsorship program can be profoundly felt in her departing letter to me, written by the coordinator of her center:

"She wants to thank you so much for all the gifts and your words of encouragement. She has benefited (from Compassion) from the healthcare, and lessons from the Curriculum, and most especially letting her know about God. She prays that God bless you and protect you from the works of the evil one. She also prays that whatever you have given or spent on her, God should replenish in hundred folds by His grace."

I am now supporting Safyatou, a 7 year old girl from Burkina Faso. In her first letter to me, she wrote:

"Hi! I write you to thank you very much for all. Pray for me I'll be the best in my classroom. I am learning songs at the center and praising Jesus. Do you like singing?"

I cannot encourage you enough to check out Compassion. Not only can you make a huge difference in the life of a child, but I know that I have been grown and changed by both Priscilla and Safyatou. Receiving a letter from one of them brings the biggest smile to my face and joy to my heart. God is using me, only by His grace and through His provision, to change their lives and He is using them to change mine. 

Don't think you can afford it? Don't have time to write letters? Don't underestimate what God can do!

For by grace you have been saved through faith; and that not of yourselves, it is the gift of God; not as a result of works, so that no one may boast. For we are His workmanship, created in Christ Jesus for good works, which God prepared beforehand so that we would walk in them. 

Ephesians 2:8-10