Life

Beauty Through the Seasons

 

It took a solid year after having my little girl to regain my “close-to” pre-baby body.  No, it will probably never look exactly the same and that is completely okay with me, but as I learned to extend grace to myself through the sloooowwwww weight loss process (nursing did not help me lose weight like it does for some women), I also learned some ways to treat and clothe my body to boost self esteem along the journey.  

 

If you or someone you know is on a weight loss journey, you don’t have to punish yourself or allow yourself to feel dull and drab just because you have not reached your endpoint.  Love yourself through the process and celebrate you, not your body.  

 

Here are my tips for embracing beauty at any weight:

 

01. Accentuate one feature you have that you like. EVERYONE has a least one great feature and while you are waiting for changes to occur in the rest of your body, I encourage you to dress yourself to accentuate this.  Some examples include, a longslender neck; toned calves; slim ankles; trim waist; hour-glass figure; slender fingers.  If you cannot determine a feature to highlight, ask your spouse or a close friend to tell you.  You can then search online for fashion trends to highlight this feature.  There are several types of shirt necklines that will accentuate a slender neck as well as hair styles.  If you have slim fingers, find some fun and sparkly rings or hand jewelry.  

 

02. Smile.  A true, authentic smile can warm up a room but more importantly for you, it can elicit pleasurable emotions within you.  It actually produces neurotransmitters that improve your mood.  And, in reality, smiling is contagious!  So, if you smile at someone else, just think of how it is helping their mood in that moment- what a gift!!  Smiling also brings all attention to your face and away from other areas you don’t want attention.  When you flash a warm smile to a friend or even a stranger, you are more attractive and you will feel better.  Skeptical?  Try it and find out!

 

03. Wear colors that you feel good in.  Most of us could identify one or two colors that we feel great wearing.  Maybe these colors highlight your eyes or hair or skin tone.  Maybe these colors give us a certain feeling of confidence or cheer.  If you don’t know, head to the store and begin trying on colors until to find out what makes you feel amazing!

 

04. Exercise in the morning.  I find that I feel better about myself and more refreshed, energized, lean and toned if I exercise in the morning.  You may differ in opinion, but this has worked for me.    

 

05. Get yourself ready every single morning!  As a stay at home mom, I find myself easily walking into the trap of delaying getting ready each morning.  By following a morning routine, just like I would for work, I am telling myself that I am worth the time and effort… AND I feel better about myself all day.  Do yourself a favor, even on the weekends, get yourself ready.  That may include makeup or lip gloss, styling your hair and putting on clothes that fit and flatter.  While wearing gym or lounge clothes all day is okay on occasion, I have found that putting a few minutes into my physical appearance puts a little pep in my step.  

 

I was truly inspired after reading a Dashing Dish blog post, Creating a Successful Morning Routine.  While my life is somewhat different from hers, she inspired me to create my own successful morning routine, write it down and make it happen.  Although it takes some discipline, I have never felt better about myself and my days as a mom.

  

Embrace it.  Own it.  Live it.  Your beauty is one of a kind and no one can wear it exactly like you.

   

I’ve never seen a smiling face that was not beautiful. ~Author unknown

   

TRUTH: You are altogether beautiful, my darling; there is no flaw in you.

Song of Songs 4:7 (NIV)

 

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The Waiting Game

 Have you ever found yourself caught up in the waiting game?  That place where you are waiting on God to give clarity, solution, answers, steps, anything that will direct you to the next part of your purpose?  I have.  I completely believe that God has perfect timing and if we choose to trust, He lays opportunities before us at ideal times.  Sometimes we patiently wait and other times we charge ahead and see where our independence will take us.  But when we are waiting, hoping and expecting greatness to come at the perfect moment, I think sometimes we miss all the other opportunities in front of our nose.  In other words, we may be waiting for some answers in one area of our life, but there are probably several areas where we have a green light and should be proactive, moving, serving, giving and loving… while we wait. Psalm 37:3 tells us to “Trust the Lord and do good. Then you will live safely in the land and prosper.” (NLT)  Waiting is active.  I think I mistakenly envision waiting as someone sitting on a bench waiting for their companion to arrive OR someone sitting in a waiting room waiting for their name to be called OR someone looking at 3 doors in front of them, waiting for the “right one” to automatically open at just the right time.  But, maybe God’s idea of waiting in one area is His direction to be moving in another area.  Maybe that automatic door just isn’t going to open until we get the other areas (where we do have direction), moving in our lives. For the last 6-9 months I have been playing the waiting game.  I’ve been seeking the Lord for my next steps in career and how to fulfill my purpose.  And, do you know what He did?  Told me to get moving in other areas of my life.  Pray and trust, pray and trust.  Many of my early days in the process were spent wondering, hoping, praying, having a few pity parties in between, trusting, speaking words of life…  I wasn’t getting much direction, if any- only reassurance in His love and His commitment to me.   “Plans to prosper me and not harm me; to give me hope and a future (Jer 29:11).”  God didn’t stop speaking, he was just giving me direction in areas I wasn’t actively praying about.  When I started seeking Him first and not solutions and steps to my career scenario, I began actually hearing words of direction.  No, they weren’t the words I was seeking, what my heart longed to hear, but they were words of direction:
Get more rest
Invest in some friendships with other moms
Connect in a life group
Enjoy the joys of marriage and turn up the romance
Begin blogging on whole living and looking for opportunities to write elsewhere
Give sacrificially more often
 In reality, I was actually getting a lot of direction.  When I began turning down the noise of my mind and moving in other areas, I began to bloom. We are all in some type of waiting game in our lives.  It’s tough because for many, if not all of us, waiting is dull, boring and a reminder of what we don’t have.  But I know, from experience, that it is actually an opportunity to move in another area that will produce confidence, satisfaction, fulfillment and character.  And many times it unlocks to door to the answer you have been waiting on.  No, it doesn’t always make sense, but seeking first the kingdom of God is the master key. TRUTH: But seek first his kingdom and his righteousness, and all these things will be given to you as well.
Matthew 6:33 (NIV)

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Fitness, Health

One More Step for Strong Bones

Osteoporosis is a “silent disease” in which bones become brittle and weak over time, increasing risk of fracture from a fall.  While this disease may elicit a picture of a hunched elderly woman, the actual weakening of the bones began decades earlier, likely when she was unaware.  According to National Institute of Health, bone mass peaks between ages 20-30, making it crucial for individuals to actively work to maintain bone density throughout the lifespan.

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Health

Enjoy the Labor Day BBQ- Guilt Free

Parties and gatherings are the perfect way to spend your day off.  But, they can also be a source of anxiety, guilt and negative emotions about food and self.  If you are working on some health goals, events can be one of the easiest ways to derail your progress and load up your plate with a serving of guilt, lethargy, doubt.  Don’t give up or throw in the towel.  These are some of my top tips for enjoying your day without hindering your progress.

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Filled to Overflowing

As I blogger, I believe there are 2 ways I can write– out of fullness or emptiness.  When I am full, creative ideas flow, research and stories come to mind, language not only expresses an idea but is meaningful and from the heart.  Sometimes I envision a previous scenario or conversation I have had with a patient, client or even dietitian and then think about how I can provide perspective, create solutions and encourage determination.  When I am full, creativity is not forced, it is the natural progression of my thoughts.  I am giving out of overflow, whether it be overflow of compassion, overflow of knowledge, overflow of love, overflow of joy, …  

 

In those moments, my heart is totally focused on the person this might help rather than the gain I might receive.   

 

But I am aware that sometimes I am writing out of emptiness, when I am searching for words and hunting for the perfect phrases. It is not just about having an idea to capitalize on during my writing but it truly goes deeper to an issue of the heart.  This theory goes beyond writing and I believe invades the way that we live and give.  When I am empty, myself is the one I seek to fill, not my blog readers, friends, or family.  I might give the perception of interest in serving and investing in another person, but at these times, personal recognition is usually the core of the matter.  Admitting this is difficult, but it is true.  

 

The question to ask is, ‘Am I full?’  Whenever I have to think very long on this, the answer is usually pretty clear.  Whether my glass is 38%, 73% or 98% full, if I am not full to overflowing, I don’t believe I can demonstrate the pure love of Christ.  His love is without limits, qualifications or restrictions.  It is endless, unconditional and abounding.  Being full doesn’t lead to a life without stress, but it does allow the overflow to wash over all the chaos to enhance my spiritual perspective.

 

Am I full?  If we are living in a place of emotional and spiritual lack, how can we then nurture the emotional health of someone else with love and tenderness?  How can we give sacrificially?  How can we serve with kindness? It is also only in a place of love, that one can set healthy boundaries because boundaries set in offense only serve to damage the relationship.

 

How do we react when we are NOT full?

  • Give with strings attached

  • Look for personal gain instead of opportunities to serve

  • Play the martyr card

  • Expect a favor in return for a good deed

  • Host a pity party for our sad disappointments

  • Allow fear to keep us in bondage instead of living our dreams

  • Expect someone else to be our savior

 

So, if living a life half full sounds unappealing, how do we become full? Even better, how do we become full to overflow?  I have asked myself this question many times in the last year.  For me, some monumental changes in life- having a baby, leaving my beloved job, and moving to a new city without knowing anyone- rocked my world and made me aware that my cup has been leaking rather than overflowing.  Struggling with discontent, I saw my selfish desires were blooming, rather than my acts of service.  

 

The beauty is that God can’t wait to pour himself back into us… we just have to invite Him. There are still days when I feel a little empty, but they are much fewer than before- primarily because I don’t like it AND feeling full is electric, charging me up and connecting me to the beating heart of God!  

 

Determined to continue the momentum, like water flowing through a faucet into a bathtub full to the brim, I have had to restructure some areas of my life thatwere draining and reframe my thinking and practices. These are a few things I have learned:

 

ENJOY AND PRACTICE THE PRESENCE OF GOD

Spending time with the Lord is the only way to build relationship.  Listening to a pastor, friend, family member, speaker or spouse tell you about Him does not build connection.  YOU are the only person that has the power to do so.  Thankfully, He is eager to talk to you- every, single, time!  God delights in you!

 

ASK AND EXPECT GOD TO GIVE YOU A SPECIFIC WORD EACH DAY 

God does not waver on whether he wants to speak with you.  He does.  And He will!  Every morning I begin a quiet time confidently expecting that He is ready to give me a word, phrase or verse that will breathe life into me.  I don’t sit down expecting to read a nice Bible story or envision life in Biblical times.  With an open heart, I read the Word and listen for my revelation- my truth that speaks exactly to the circumstances and opportunities before me. God meets me every time.  

 

NO MATTER WHAT, CHOOSE LOVE

Love extends a cord of connection.  It allows you to remain powerful by choosing your response instead of unleashing a torrent of emotions.  Love assumes and believes the best instead of expecting that wrong was knowingly or intentionally done.  Love looks beyond gain, winning and recognition to give, serve and uplift.  Releasing love is exceptionally difficult in a place of pain and when we have been wronged, however, God uses us to demonstrate redeeming love to people.  We are the vehicle he uses.  In fact, you are instrumental to His plan.  As I have changed my perception, understanding that my expression of love to someone is not just the ‘right choice’ but a power tool God will use to redeem that which is broken, I am amazed.  What if my expression of love allows someone else to be filled?!

 

 If you have been leaking, He can patch your holes.  If you are dry, He can refresh the weary.  If you have been looking at life half empty, he can fill you…to overflow.  TRUTHMay the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.Romans 15:13

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Raising Healthy Kids Starts at the Dinner Table

Only days ago I was bending over cleaning up yet another mess on the dining room floor, wondering when “it” will get easier.  My daughter hadn’t flung her plate off the tray…this is good… but bits and pieces of each and every meal somehow make it to the floor.  Our dining room has carpet, if you want a better visual of my cleaning efforts.  

 

Sitting down to dinner with a toddler is anything but relaxing.  In fact, all the things I loved about dinner time with my husband before we had McKaela are now irrelevant.  It was fun to get in the kitchen and cook together, chat about our day and share funny stories.  It was nice to converse, plan and even dream a little while eating our meal, not in a rush or on a time schedule.  After having our daughter, everything changed.  

 

For a while I truly resisted family meal time, not because I was ignorant to the benefits of these significant moments every night, but because it was downright exhausting getting a healthy meal on the table at a specific time with my daughter at my ankles during the meal preparation.  And, once we do sit down together, the job doesn’t stop.  It takes a lot of intentional moments to teach a little one how to spoon food into her mouth, keep food on the tray, and ask for “more please”- and that is only if she decides she likes the meal that night.  It is honestly a whole lot easier to feed her alone, giving her full attention, get her off to bed and then sit down at the table for a peaceful dinner with my husband.  

 

In all the evening chaos, I sometimes wonder how something as simple as family meal time will make a difference in her life.  Truly, my goal is often survival.

 

You may not have a toddler at home or even any kids, but the fact remains that implementing family meals not only has the potential to impact the health of your kids (or grandkids, nieces, and nephews), but also their mental health, success at school and emotional well-being.  Could all those benefits actually be linked to something as simple as gathering around the dinner table?  Is it really worth the effort?  The research says yes…

 

In 2015 a research review article that included data from 14 peer reviewed research papers, the following results demonstrated:

 

01.  As family meal frequency increased the prevalence of several psychosocial issues decreased including,

  • Disordered eating

  • Alcohol and substance abuse

  • Violent behavior

  • Feelings of depression and thoughts of suicide

 

02.  As family meal frequency increased, so did

  • Self-esteem

  • Commitment to learning

  • Higher grade point average

 

03.  Females appeared to receive even more benefits from the implementation and frequency of family meals than males.

 

04.  Lower socioeconomic status and food insecure families eat fewer family meals together, and therefore may be at higher risk of the negative psychosocial issues.

 

05.  Family meal frequency was inversely related to female girls drive for thinness, body dissatisfaction and concern about body weight.  Essentially, the prevalence of an unhealthy body image decreased as family meals per week increased.

 

Wow!!

 

According to this review, several of the individual papers found that the frequency of family meals decreased as the child grew into adolescence and adulthood.  They also cited that a commonly reported barrier was busy schedules of the parents and the children.  While the papers do not reveal the specific mechanism(s) of how family meals contribute to improved psychosocial outcomes in youth, they do show a correlation between having a communal meal and emotional, intellectual and mental health.  Could simply sharing a meal together in a warm and loving environment have the potential to help your kids become confident, ambitious dreamers that make a remarkable difference in their circle of influence?  Maybe so.

 

Interestingly, the review data shows that less than half of families in the United States (45%) report high frequency of family meals, whereas 78% of families in Spain reported frequent family meals.  So what are the barriers? What is preventing the American family from sitting down each night to eat together?

  

I resisted family meals for several months because it was just plain easier (and more peaceful) to continue doing it the way we had been doing it.  We find rhythms in life and just get into a groove.  But, there are dozens of other barriers that interfere with family meal time- blending conflicting schedules of multiple family members; media- tv, smart devices, etc; work/school commitments and expectations.  Other reasons include dislike of cooking; different food preferences among family members; lack of time for meal plan and preparations.

 

Reasons vary and some are very difficult to overcome.  But, what if this one commitment has the potential to change the course of your child’s life?

 

Current research suggests that family meals have “positive effects on child and adolescent nutritional outcomes” including improved eating habits and dietary intake, but this research review looks beyond what is served at the dinner table and the resulting eating habits of our kids. “Psychosocial health problems have implications for adult morbidity, mortality and development of other diseases.” Setting our kids up on the right path now could actually affect their health and longevity in the future.  The authors also raise questions of whether the act of family meal time actually contributes to family connection, obtaining social and problem solving skills, and emotional well-being.  

 

Possibly.

 

Whether your kids are very young, adolescents or teens, making family mealtime a priority may do more than train up healthy eaters, it may be an opportunity to invest values, self-confidence and character.  Maybe your dinnertime efforts are doing more for their physical and mental health than could ever be taught.

 

  

TRUTH: And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.

Hebrews 10:24-25 (NIV)

  

Reference

Harrison, M. E., Norris, M. L., Obeid, N., Fu, M., Weinstangel, H., & Sampson, M. (2015). Systematic review of the effects of family meal frequency on psychosocial outcomes in youth. Canadian Family Physician, 61(2), e96–e106.

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Recipes

Apple Cinnamon Oatmeal Muffins

As kids and parents alike are getting back into the morning grove, there is a need for fast, satisfying breakfasts that will not disappoint! Oatmeal is a fantastic breakfast option because it supplies fiber to keep you full, B vitamins for energy, and has been shown to help stabilize blood sugars to reduce cravings.  These 100% whole grain muffins have all the flavors and goodness of a warm bowl of oats, but are portable and quickly heated for a breakfast (or snack) on the run.

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3 Lessons I Have Learned About Feeding a Toddler… So Far

Feeding a toddler is anything but easy, although it can be quite entertaining. My daughter is an “all in” kind of gal.  If she loves it you know and if she doesn’t, well, you know. She is not dainty and doesn’t use her pincer grasp often. Instead she grabs fistfuls and shovels in food.  Except, when she decides she doesn’t want it.  

 

Every child is different, but some require parents to go back to school for Character Building 201 and Patience Development 301. When McKaela was a baby a year ago, I am not exactly sure what I envision feeding a toddler would look like, but I thought you might like to see real life at the Hunt home with a 15 month old.

 

   

My angelic looking daughter took picture #1 a couple of hours before picture #2 occurred.  She decided she was not interested in anything on her plate and swiped it all off in a split second.  While I have never been fond of mopping, my floors have never been cleaner, considering how many times they are cleaned… by hand.

 

Although I have worked in nutrition and dietetics many years, I generally worked with the adult population. But as I have moved into a different season of life, I have become interested in learning what I can to help my daughter develop into a healthy little girl with broad palate, healthy self-image and smart eating habits.  Call me a dreamer, or just plain naive… my intentions are good but the reality is more complicated.

 

These are a few lessons I have learned, so far- I expect many more lessons in the near future.

  

LESSON #1: Taste

Encouraging little ones to “try” new foods at the table can quickly turn into a power struggle.  They are exercising their right to say “no” or decline a food and the parent is trying to prevent making several meals for the family.  How many times have I wanted McKaela to “just try one bite?!”  

 

I have found that the most effective way to get my little girl to try new or less familiar foods is to create “taste” moments outside of the dinner table. These are moments when she is showing interest and curiosity- enough to where she is motivated to taste or interact with a food (smell, touch, look, etc). Essentially, by creating a taste moment in a non-threatening environment, she is able to explore on her own terms and I, the parent, feel less angst about the outcome.  Sure, I want her to try the food, but her daily nutrition does not depend on this bite, so I am less pressuring.

 

Tasting can happen at any time or moment during the day. Sometimes these moments can be planned but other times, I am simply taking advantage of her expressed curiosity.  Several weeks ago I opening the refrigerator door to get out some supplies for dinner and she grabbed a large chunk of steamed cauliflower and ran off eating it.  I was totally shocked AND joyful!  That moment was completely unplanned but she was curious and took a taste.  

 

Now, I am more proactive about creating moments to taste foods outside of the dinner table.  Sometimes she simply wants to try what I am chopping for a meal and other times she likes to peer into the refrigerator.  We will intentionally leave foods she has been declining at dinner on the bottom shelf of the refrigerator so that if she points to it in curiosity, I can take it out and give her a taste.

 

Of course there are foods she continues to decline, but we continue to offer a taste.  The research is consistent that the more exposure, the more likely a child will develop a liking for a food.  Don’t give up on exposing your kids to different foods, you may find their curiosity opens the door.  

  

LESSON #2: Lose the “Kid Food” Mentality

How have we come to believe that kids only like “kid food” and won’t like what adults are eating?  Recently I was feeding my daughter lunch while I was sauteing some tempeh for a salad I had prepared for my lunch.  Tempeh is a fermented soybean cake and is rich in protein and micronutrients- a food I happen to adore.  McKaela began pointing to the tempeh in the pan asking to eat it.  I only gave her a few small pieces just to appease her, guessing that she wouldn’t like it.  After finishing those few bites, she was asking for more and by the end of her lunch, she had consumed more than 2 ounces!  Now, when I am eating tempeh at a meal, I make it for her as well.

 

So, what made me think she wouldn’t like it?  Who am I to tell her what she will and will not like?  As the parent, my job is to give her exposure to variety and choices, but she gets to decide how to respond each time.

 

 Yes, my daughter loves when we make homemade pizza (just like her adult mommy and daddy), but she also eats brussel sprouts (at least, sometimes) and adores broccoli (every time!).   

It is almost a bit comical that we expect kids to reject a variety of healthy foods and adore energy dense, sugary foods. There have been dozens of counseling sessions when a patient would return for a follow up commenting that they went to the store and bought all kinds of healthy food for their meals and snacks, but their kids were eating it all.  Some of these adults were actually complaining that their kids were choosing to eat healthy foods…when the “kid-friendly” snacks were still in the pantry!  

 

Learn to expect the best- you might be surprised.  

  

LESSON #3: Laugh, Just Laugh

When my sweet little girl drops greek yogurt on my sparkling, hand-cleaned floors, I have a choice.  When she flings sweet potato on the carpet in the dining room, I have a choice.  When she declines any form of poultry, fish, or meat, for the 50ith time, I get to choose, again.  

 

As parents we are confronted with so many opportunities to get frustrated, perplexed, and discouraged. Sometimes it is easy to give in and get mad. But, I am learning that the best medicine and ultimate solution is to laugh. The funny thing with kids, at least my child, is that she is fickle.  One meal may feel like an utter disaster and the next may go splendidly well. Feeding time is messy time and I am learning that it’s OK.  But, I can either resist the inevitable or embrace it.  If I continue giving her the same messages and stay calm in my response, gradually, I see her adapting to change.  

 

Maybe smashing beans all through her hair is my opportunity to laugh that day.  Maybe that is exactly what I needed.  

 

When confronted with the choice, choose to laugh, it will save you headaches, feeding drama and regret.

  

Whether you are a parent, grandparent, babysitter or plan to have kids one day, you will get to take a ride on the feeding adventures rollercoaster. There are never any dull moments or a lack of entertainment.  There will likely be some struggles and most definitely there will be messes, BIG messes.  But just like taking an adventure, have fun exploring with your senses, creating with your mind, laughing at mishaps and always keeps your glass (of milk) half full!

 

 

TRUTHMay the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.

Romans 15:13 (NIV)


 

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We Don't Do It Alone

As the 2016 Rio Olympics come to a close and the athletes make the long trip home, there will be dozens of people ready to welcome them with open arms when they step off the plane in their home city.  Cheers, applause, hugs, and signs will crown these individuals with praise and honor- all given by people.

 

Over the last 2 weeks, I have watched dozens of athletic events- volleyball, gymnastics, diving, rowing, swimming, hurdles …  The sequence of events building the drama and excitement to the final moment when one finally comes out on top.  These athletes have a sense of determination, confidence, and passion that goes beyond my comprehension.  To be so emotionally, mentally and physically involved in a sport is something that not all of us truly understand.  But even with all their drive and heart, these individuals didn’t get there alone.  

In fact, not a single person made it to the Olympics because of sheer individual talent.  These athletes have people, many people in their lives- past and present- that have actually walked or run with them along this journey.  While the athlete takes home the honor of representing self and country, the parents, coaches, mentors, childhood competitors, family members, and friends are the people that have shaped the person to become an elite in their sport.  Without the support of people, these athletes wouldn’t be standing on a platform, running on a track, spiking in the sand, or flying over an 18 foot high bar.

 

Some athletes wouldn’t even be here, if not for people who care.  Allison Schmitt, Olympic swimmer in the London games 4 years ago took home 5 medals, 3 of them gold.  She was a swimming superstar!  After graduating from the University of Georgia, she decided to make her passion her job and become a professional swimmer.  But even with name recognition and many opportunities in front of her, she was pulled into a deep depression.  Allison comments to Swimming World Magazine that “We’re taught to keep persevering and pushing through, but life can be scary alone and there are a lot of other people out there that can help you and that have had similar experiences to you.” She says in an interview with Jena Bush Hager of Today, that “you can never get through life alone.”  

 

Her healing began when Allison reached out to her coach, teammates and a counselor to help her through.  She graced the Rio Olympics with renewed perspective on life and leaves with 1 gold and 1 silver medal.  She probably would not have been swimming in Rio at all without the continuing support shehas received- from people.  

 

What would we do without our support system?  Who would we be without teammates in life?  

When I consider who I am today and the accomplishments I have achieved, it is because I had parents that sacrificed to give me a Christian education and demonstrated what family values look like in real life.  It is because I had a Youth Pastor that invested in me, prayed for me and taught me leadership skills I practice today.  It is because of a sister who would remind me what it looks like to be brave and take a risk for the fun of it.  It is because of a mentor who has listened to me sob on the phone in a place of despair and spoke words of Truth into my life.  It is because of the countless other individuals that have encouraged and uplifted me, believed in me, prayed for me, invested financially in me (thank you college scholarships!), and more! 

Who are you today?  Who has spoken words of life into your pit?  Who has given you a hand to stand up or a shoulder to cry on?  Who saw your potential when you were still clumsy and inexperienced?

 

Simone Biles, Rio Olympic Gold Medal gymnast, is in a commercial where she states that she practices in the gym 300 days per year.  Wow!  Her dedication is her own.  But, who drove her there those 300 days before she could drive? Who paid for the year round membership to the gym, classes, coaches, camps, and extra trainings?  Who saw something in her as a little girl and decided to put her in gymnastics to give it a try?  Who sacrificed time and money to take her to championships and competitions? Who saw her fall again and again and encouraged her to go at it one more time.  Who stayed late to help her add finesse to a routine or master a skill?

 

People.  But not just any people, special, valuable individuals that have chosen to invest.  

 

These Olympians have achieved significant, if not monumental successes- even textbook worthy accomplishments.  But their achievements are not their own.  As I hear commercials and interviews of these Olympians thanking parents and family members for their unconditional love, support and sacrifices all along the way, I am overwhelmed with gratitude for all the people that have invested in me.  What a blessing that someone didn’t give up on me and saw what was in me!  

 

Sometimes it takes another person to share healthy perspective with us and see the BIG picture beyond the narrow frame we use to box in our lives.  As “iron sharpens iron (Prov 27:17)”, we need individuals to make us better, stronger, and more effective than before.  Do you have specific individuals in your life that have helped you become a healthy person?  Do you have people that you allow, if not, invite, to speak Truth and provide constructive feedback?  Do you have people that provide empathy but refuse to join your pity party?  Do you have people that are givers of hope and abounding love?

 

Please join me in thanking all of these individuals that have given so selflessly and invested in our lives.  They choose to see us, the person, not the pomp and circumstance, medals and list of achievements or the lack thereof.  Honor them by becoming a hope giver to someone else.    

  

TRUTH: Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of the others.

Philippians 2:3-4  SourcesSwimming World Magazine: https://www.swimmingworldmagazine.com/news/olympian-allison-schmitt-bringing-darkness-of-depression-to-light/Core Power commercial: https://vimeo.com/168246984Today interview: http://www.nbcolympics.com/video/schmitt-perseveres-through-struggles-and-out-pool 

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More Than Exercise

Isn’t is ironic that as we cheer on athletes in Rio, begging them to swim harder, ride faster, run quicker, that most of us are sitting?!  A majority of viewers are sitting in a favorite chair or the plush spot on the couch, eager to see the next race and celebrate victories.  Even if you are not caught up in the competitive allure of the 2016 Summer Olympics, most of us have a “show” or two that we like to watch each week in a cushy spot in our home.   While sitting seems harmless, especially if we are active and exercising regularly, research is showing otherwise.  In a large study lead by researchers associated with the American Cancer Society, results showed that women had a 40% higher and men a 20% higher all-cause death rate when they were sitting for 6 hours of leisure time per day as opposed to 3 hours per day.  Essentially, sitting for 6 hours during the day dramatically increases the rate of early death!  The findings were independent of planned physical activity, meaning that even when individuals were meeting the recommended 150 minutes of moderate exercise per week (Physical Activity Guidelines for Americans), the increased rate of early death still applied.  This large study included 123,000 participants, but this is not the only study of its kind as several smaller studies have demonstrated a relationship between sedentary behavior and early mortality.   As beneficial as regular, planned physical activity is for all individuals, it is important for everyone not only move more, but also sit less.  Merely sitting may eat up quality years of life.   Don’t give away your days.  You have life to live, fun to enjoy, memories to make and people to impact!  Here are a few ideas to keep you up and moving while you are cheering on your favorite athletes, laughing at your favorite “sit-com”, or wincing during your favorite drama.  
Walk or jog in place  It’s just that simple… get up and move.  If walking for an hour or two sounds too daunting, set a timer for a specific amount of time.  Or, decide to walk during the commercials and sit during the show (or vice versa!).  Any minute you spend walking is one less minute you spend sitting.   

Move fitness equipment in front of the tv OR move the tv to the fitness room– Whether you have a treadmill, eliptical, weight bench or any other equipment, begin to associate movement or exercise with your show of choice.  Some individuals will specifically DVR a program so that they can watch it during a workout.  Depending on what you call your favorite show, it will likely last 30-60 minutes.  

Grab your hand weights or exercise band–  Keep small dumbbells or resistance bands nearby, under a chair or small table so they are out of pathways but still within easy reach.  There are dozens of simple exercises that can be done with these small but useful tools.  Check out the CDC for “how-to” exercises for all fitness levels.  

Create a “commercial challenge”– How many pushups can you do? How about squats? Lunges? Bicep curls?  Can you jog in place for the length of the commercial?  This is your challenge, not anyone else’s.  Challenge yourself- that is what counts.
 
Perform an exercise workout video or online program– If you want to actually watch your show, choose a work out you have done so many times that you have it practically memorized.  Mute the workout video volume and place your laptop or smart device beside the tv so you can do it while watching the tv.  It’s possible, believe me!  I have done this many times and have a good friend who does this frequently.    Sometimes you may have tired legs and your body may be worn out. Sometimes sitting is actually being kind to your body after a long day on your feet.  But, more often than not, there are unrecognized opportunities to move our bodies to promote health and life.  Challenge yourself today to take note of these opportunities and begin taking positive action.  It is not only about the “years in your life that count.  It’s the life in your years.”– Abraham Lincoln  TRUTH: We do not want you to become lazy, but to imitate those who through faith and patience inherit what has been promised.
Hebrews 6:12
  
Works Cited
Patel AV, Bernstein L, Deka A, Feigelson HS, Campbell PT, Gapstur SM, Colditz GA, Thun MJ. “Leisure time spent sitting in relation to total mortality in a prospective cohort of US adults.” Am J Epidemiology, vol. 172, no. 4, 2010, pp. 419-29. 

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