How to Weigh Yourself

This was sent to me by Larry…

I can't believe I was doing it wrong all these years.

We must get the word out.

Assignment: Find me 1 pound!

Straight Up; this has been a bad weekend. I relaxed. I forgot. I succumbed. I made excuses.

After having a good week of eating and exercising the way I hope to for life and seeing the results of those good choices on the scales, I gave in. I don't know exactly what happened. Mr. Gatti's Pizza happened at one point. I pre-determined in my mind (never speaking this to Christi so I would have an "out") having only 2 pieces and a salad. "But, the pieces are small", I internally coaxed. I had determined to drink water with my pizza but "one Coke won't hurt too much." And then the refills were just - too - easy. Cookies and chocolates homemade by my daughters can't be skipped – can they? Of course, 2 or 3 may be just a little much – but whose counting?

Needless to say, I backslid! Enough about the past! I start the week with new resolve and those 2 pounds I put back on are on the top of my list. This morning I woke at 5:30 and took to the treadmill (and a good book). A good breakfast and a packed lunch and I'm ready to tackle it again.

I'm considering the possibilties that you may have had this occur in your diet attempts already this year. If you've faced a setback, a disappointment, a moment of weakness I want you to know you're not alone. We've all done that. But, once you've fallen off the horse you can't just "waller" in the mud. As we've all heard hundreds of times,"you've got to get right back on that horse." So, giddy-up!

Do you know how many calories are in 1 pound? 3,500. To lose one pound you have to burn 3,500 calories more than you consume. Sound like a lot? Only 500 calories per day to lose 1 pound per week. Can you eliminate 500 calories in a day?

To get back on track I have an assignment for you. I want you to find me one pound.

Get rid of the easy calories – the ones we don't even need. If you regularly drink a softdrink a day, you can eliminate 140 calories per day just by switching to water. Do you drink more than one? Even easier. Small bag of Doritos for lunch? Another 140. Cut a couple of portion sizes and voila – you're there.

Don't know how many calories you're consuming in a certain product? Check the label or go here.

Do it today! Find me 1 pound. You may be surprised at how easy this can be. Report back here. I've already heard from many who have a renewed desire to win this battle after reading this blog and YOUR comments. You are helping others. So, join in - it's essential to our success.

Creation Museum

The Natural Wonders series on the Travel Channel caught my attention recently. Most of us enjoy learning new things and these programs are entertaining and informative. Our kids liked watching Nature programs on PBS when they were younger. Kratz Creatures led the way. But if you're like me you prepare your face for the "evolution cringe" that will occur at least by the end of the program if not sooner. I can't tell you how many times I've seen a great animal program only to have it spoiled with a forced statement like "and billions of years ago" or "and that's the story of our ancestors".

No longer presented as theory, it's becoming more and more common to hear evolution voiced in a factual context. There are few of us who can even attempt to stand against the "great" scientific minds of our day. Try it and you'll see – people have bought into evolution without even thinking it over. But, Answers in Genesis answers the call in a big way.

Our family just returned from a visit to the Answers in Genesis Creation Museum in Hebron, KY (very close to the KY/OH border). Stuck away in no-man's land, this unassuming (from the outside) building contains hours of scientific and Biblical answers to questions of evolution vs. creation.

The museum has a themed path. It takes you through the "7 C's". From Creation to Consummation you'll learn of the Fall, death and destruction and a God who loves you. Yes, the gospel is as firmly presented as I've ever seen it. A major focus of the museum is the global flood of Noah's day. Dinosaurs and the universe are also greatly presented.

It may not be as large as a Smithsonian but the facilities are every bit as emaculate and entertaining.

We questioned whether we should visit the planetarium – mostly due to the added cost. We opted to see it and most of the kids said it was their highlight. I've only been to a couple of planetariums but this was much better. Like everything else in the museum, the universe is presented from a Biblical world-view I'm sure you'll not find at most planetariums. And the purely-video (dome-view) presentation is top notch. One definitely gets the feeling that the universe cannot be by chance and it can't be billions of years old.

I'd really recommend this to everyone – especially if you are interested in the ongoing Creation vs. Evolution debate.

Trip Notes

About 250 miles from our house (200 miles from the TN/KY border). It took us 4 hours to get home in bad weather.

We stayed in a Country Inn and Suites in Hebron. A couple of notes on the hotel: Complete with indoor pool and an extensive complimentary breakfast that was very good (included make-it-yourself-waffles) this "suites" was perfect for our large family. They have complimentarty cookies at the front desk at almost all times. They were out of Chocolate Chip but had a chocolate/cranberry that was pretty good. The chlorine level in the indoor pool must not have been right as the kids' skin turned red one night after swimming (ouch!). All in all, we would stay there again (and maybe test that chlorine). It's only about 10 minutes from the museum and 15 to Cincinnati.

We spent ~$110 on admission (including planetarium). Kids get in free on Tuesdays (during Winter) with purchase of adult – but you have to mention it or bring your coupons (pdf) because they won't bring it up first!

Lunch was great in the Noah Café at the museum and was not too expensive.

It’s like a Blog Inbox

I've noticed that very few people ever find a new Blog post unless I email an update notice. I understand that. Who has time to cycle through all your favorite websites to see if they've changed since your last visit?

The solution is to use an RSS "reader" and it's real easy.

I use Google Reader because I can access my "Blog Inbox" from any computer (or my cell phone).

Here's how to set up Google Reader: (2 minutes):

1. Go to http://reader.google.com
   
2. Sign in with your Gmail account. If you don't have one, create it from this page first. (An added benefit - you get a free email account.
   

If you already know the web address you want to subscribe to just click "Add Subscriptions" and type (or paste) the address (ie. Believernet.blogspot.com) in.

I keep Google Reader open in a Web browser tab. The tab name changes when you have a new feed – just like your inbox. When you check your reader, updates will appear with a Heading (ie. "It's like a Blog Inbox") so you can choose whether to read or bypass.

I hope this saves you time and keeps you tuned in to your updates.

If you have other RSS tips let us know by adding a comment.

Just Hose Me Down!

I've already prodded you to "do no harm". If you acted on that advice and gave up "Cokes" last week, you're either choking down your spinach or washing it down with - Diet Coke! May it never be!

Water is Essential. Not just for your diet - but for life! Did you know that most Americans are dehydrated? Your body is made up of about 60% water and you lose about half a gallon of water through natural processes every day. But most of us don't drink that much per day.

The first 7 chapters of "The Seven Pillars of Health" are all about drinking water. I can't tell you all the "symptoms" Dr. Colbert claims can be reversed by drinking more water. Do you suffer from migraines, joint pain, arthritis, asthma, high blood pressure and problems with skin and digestion? We take pills to "fix" these problems but he claims often these can be solved by giving our body the water it needs. Not to mention the weight control benefits.

I'm guilty of opting for a more tasty liquid. I usually get coffee at work. Drink it. Refill. Sip until cool. Lunch time! Maayybe water - maybe Coke. Nothing 'til dinner. Tea! Where's the water?

But, I'm making the switch. I have a hard time remembering to drink water once I've begun my day. And sipping doesn't get it. So, I'm drinking a tall glass of water first thing in the morning - about 20 minutes before breakfast. The water replenishes what I've lost during the night AND it fills my stomach. By the time I'm ready for breakfast I'm not so hungry.

And, after 1 cup of coffee I switch to water. Big headstart on the day.

Dr. Colbert) "prescribes" a formula for the amount of water we should have in a day. Your current weight (in lbs) divided by 2. Drink this in ounces. Example: Current weight 150 - drink 75 ounces. Sound like a lot? Then you too should get started early in the day.

Robin put it into perspective for me: "Don't drink your calories."

Action: Drink half your weight in ounces of water. Try it for one week - report back.
You can do it!

Jesus replied, “Everyone who drinks some of this water will be thirsty again. But whoever drinks some of the water that I will give him will never be thirsty again, but the water that I will give him will become in him a fountain of water springing up to eternal life.” John 4:13-14

“Primumu Non Nocere”

Ok, I said this would be practical and right off the bat, I’m feeding you Latin phrases I can’t even pronounce. We could start off with “Carpe diem” but as appropriate as that is it is just too easy.

“Primumu non nocere” means “first, do no harm.” Hippocrates, a Greek physician practicing around 300 B.C. , systemetized the study of medicine and is today known as “the father of medicine”. He may be best known for establishing the oath bearing his name. The phrase, “first, do no harm”, is attributed* to the Hippocratic Oath, which has become a basis for many oaths taken by new physicians.

As far as diets go, this has been a recurring problem for me. Treadmill for 30 minutes followed by, “Sure, I’ll have a milkshake!” A banana for breakfast, and later I’ll “Super size that value meal.” An hour at the gym rewarded with chocolate chip cookies for bedtime snack – my Achilles Heel!

But, we’re not supposed to dwell on a negatives. Society now seems to say to stress the “Do’s”, not the “Don’ts” - the positives, not the negatives. But, it’s just a matter of fact; Good physical condition and French fries, cookies and sodas don’t go together.

I wish I could count all the times I’ve asked someone “How did you lose all of that weight?” only to have them reply, “I just cut out cokes.” (which for us here in the South just means “sodas” or “pop”). Or, “I stopped eating potato chips.”

Low-Hanging Fruit
Think about pool (billiards). After the break you don’t look for the most difficult combo or bank shot – you look for the sure-shot, the low-hanging fruit. We’re going to go after that low-hanging fruit starting today.

What is your Achilles tendon – your worst offense? Is it cokes, Little Debbie’s (the Swiss Cake Rolls are my favorites), handfuls of chips while watching the tube, milkshakes from Chic-fil-a, Micky-Ds Value Meals? Think about this; most of these foods have tons of calories and they are completely empty – worthless. They taste great (no doubt) for a few minutes and then there is no benefit to them.

Say goodbye! Adios! This isn’t the fuel God intended for our lives. And, with that one step, we’ll begin to make progress.

Action: First, do no harm. If you’ve made progress either by exercise or thoughtful eating, don’t offset it with a quick decision to endulge. Make a decision right now that those things are gone!

“Primumu non nocere!” (And, carpe diem, too!)

* Actually, this wording is not in the Hippocratic Oath, but a similar phrase carrying the same meaning is; “make a habit of two things – to help, or at least to do no harm.”

The Mind of Christ

What are your goals for 2008? Really, I'd like to hear about them.

One of mine is to read more rapidly through the Bible. I'm a very slow reader because I tend to study even the pronouns of a sentence. I have a hard time getting through one verse without cross referencing it to other passages.

But, much of the New Testament was written as letters to believers which were meant to be read aloud. Some letters were undoubtedly read in one sitting. Although that seems like a long time to spend reading a letter, we could do it if we made it a priority and had fewer distractions in our lives.

So, I want to spend more time this year just reading chunks of the Word. My hope is that the words I read in chunks (without the deeper study) will work better together and help me to better know my Lord.

This morning, I turned to 1 Corinthians. In chapter 2 it says, "For who among men knows the concerns of a man except the spirit of the man that is in him? In the same way, no one knows the concerns of God except the Spirit of God. Now we have not received the spirit of the world, but the Spirit who is from God, in order to know what has been freely given to us by God." And, "For: 'who has known the Lord's mind, that he may instruct Him?' But we have the mind of Christ." (1 Cor. 2:11-12, 16 HCSB)

Exactly my hope in 2008!

All of my goals aren't so lofty. So, click the "comments" link and share with us your goals or resolutions for 2008.

Motivation and Commitment

Losing weight is no easy task. It’s going to require a great amount of dedication. So, you must have a very good reason for being here.

Have you ever experienced some amount of success only to regress into old habits? It seems every time I make progress I find myself rationalizing a small reward or succumbing to a “treat”. It’s a slippery slope. Looking back, I can see that the problem was in my resolve or motivation. I thought I wanted it, but I couldn’t prove it with any consistent actions.

Motivation Sentence
When the going gets tough you’ll to need to remember the reason you first decided to start this journey. The reason needs to be firm. A few of these are mine:

• My closet is full but I can only wear 3 outfits
• I want my energy level back
• Summer vacation is coming and I want to be comfortable in my swimsuit
• I want to play with my kids again
• I want to be more effective in ministry
• My health is deteriorating
• I’m borderline diabetic
• When I look down at my shoes I can’t see them
• My reunion is coming up and I want to look my best
• Long-term quality of life
  

Put it on down on paper. Post it inside your cupboard or near the refrigerator – wherever your worst temptations reside. Tape it to your dressing mirror so you’ll remember that you’re working on it and to keep you from discouragement.

Full Throttle Commitment
As a summer camper I was required to have a “buddy”. I wasn’t allowed to go swimming without my buddy. The “Buddy System” was designed to ensure the safety of the campers. I was glad to have a buddy because we always brought out the best in each other. Whatever one would try, the other would try too. It was just more fun with a Buddy.

I encourage you to get a Buddy or Buddies. Don’t swim alone – it’s no fun. Tell someone about your new goal. Ask him/her to check on you periodically to see if you are staying the course and to encourage you. This will also give you a way to brag on your progress.

Practical Step One
It’s about motivation and commitment. Write out the reason you want to lose weight. Refer to it often as a reminder. And tell it to a friend who’ll encourage you. Ok, so it’s two actions, but I know you want to get going!

"Be very careful, then, how you live - not as unwise but as wise, making the most of every opportunity, because the days are evil." Eph. 5:13

Getting Started

There are a few things to deal with before we get started.

First, I have to get it into my head that this is not just a diet. The reason I’ve yo-yo’ed in the past is because I’ve temporarily changed my habits until I saw some success. Then, I relaxed and went back to my original eating habits and you know the rest. So, I want to repent (change my mind) about eating. I want to view food (mainly) as fuel for my body - not merely pleasure.

If you’re joining me on this quest, you’ll know that these suggestions are just that – suggestions (here comes the disclaimer). I’m no doctor and I’ve never played one on TV. And I don’t normally stay in a Holiday Inn. So, before you get started and before you try any of this you should consult your doctor.

Setting Goals
Don’t plan to look like Zack Efron or Vanessa Hudgens. Be realistic. I don’t want to get hung up on a certain weight but I know I feel better when I’m within a certain range (I'd like to wear pants without a 2 inch expandable waist). Actually, my wife found a picture of me from about 6 years ago and I was lookin' good! I’m going to put that near my desk to ward of the snack attack.

Keeping Track
When you go to Rand McNally, MapQuest, or Google Maps to get directions you first have to provide your starting point. I use Outlook to record just about everything so I’m recording my starting weight in today’s box. I may even go home and put on my speedo (sorry for that image) or swimming trunks and take a “before” picture. You may use a wall calendar, pocket calendar, notepad, etc. But, I would encourage you to record your progress.

The Weigh-In
I like to see how I’m doing - maybe too often. Some people get discouraged when they see daily fluctuations – I’m not one of them. I know that somedays I’ll be down a little and other days I may be up. Some of that may have to do with water retention, etc. It doesn’t harm my resolve to see those fluctuations. If you’re liable to get down on yourself with those fluctuations then just weigh yourself once a week. Weekly weigh-ins will smooth out those fluctuations and show a more reliable pattern.

Rev. 2:5 says, “Remember how far you have fallen; repent, and do the works you did at first.” Remember a time when you felt good and strong. Remember when you had energy to do all that you needed and wanted to do. Take courage and Remember.

Holy Socks

My kids (4) are currently being homeschooled. Today, Joshua (9) was getting ready early to go with me to work. He came into my room to put on his shoes - why? That's just Josh. As he started to put on the first shoe he said, "Wait, I've got to change this sock. It's got too many holes in it."

New Year's Resolution - The Dreaded Diet

OK – I’ve got to get a better start on this weight lose plan. For me, putting things into words and "to do" lists just keeps me on track better. So, I'm making some notes to MYSELF first and for any friends who would like to come along beside me. I'll sure need the company, encouragement and suggestions.

I'll tell you up front that I don't have a lot of weight to lose. I currently weigh 188. But, given my frame (I could "balloon" up to 210 and my ankles would be no larger than the size of my 9 year old's ankles) 188 is just too much for me. I'm setting a goal of 175.

I would like to get drop 5 pounds by February 15 which is the start of our Bible Study's Marriage Retreat. 10 pounds by March 10 and the remainder by April Fools day.
I won't be too concerned if this doesn't pan out - as long as I'm heading in the right direction. My ultimate goal though is to be able to leave this one off of my New Year's Resolution list in 2009.

I hope you come along for the ride. Comments are welcome and encouraged. I don't expect you to announce your specific weight loss goals as I did, but let me know you're on board and ask me how I'm doing as we go.

Thanks!