behavior

Honor All People

A prophet is not without honor except in his own country, among his own relatives, and in his own house. [Mark 6:4]

Knowledge to Build On:  The key word in the scripture is honor.  Jesus’ hometown folks didn’t treat Him as valuable.  Instead, they saw one of their own; just an ordinary local man from Nazareth.  Therefore, there was nothing notable that occurred in Nazareth.  Think of it.  Jesus - -the Son of God, is sent to heal the sick and all who were oppressed of the devil; but He cannot fulfill this commission, not because it wasn’t God’s will, but because they restricted Him by withholding honor.

What does  “honor” mean?  The Greek word for honor is time. (tee-mee)  When you speak of the word time to a Greek man, he thinks of something valuable, precious, weighty, such as gold.

Life in the Now:  Has there ever been anyone in your life that you didn’t think deserved to be honored?  Perhaps it was your parents, husband or wife, boss, or a church leader.

1 Peter 2:17 makes a point of saying that we are to “honor all people.”  Surely, Peter can’t mean rude and obnoxious people, not to mention those who are outright wrong in their beliefs and attitudes.  Why, I had a long list of those kind of people on my “do not honor list.”

But, something begin to gnaw on my conscious that told me I needed to make a change in my attitude. After much prayer and studying on the word Honor,” I came to the conclusion that:

  1. I didn’t reach perfectionism before God accepted me unconditionally.
  2. “You can honor the person without honoring the behavior.” Behavior may, indeed, be wrong, but honor and value should be released to each person who Jesus valued so much that He shed His blood for on The Cross.

Think about it:  Do you suppose we must first get a glimpse of Jesus’ finished work on The Cross for all men before we can begin to walk in true honor to those we think are undeserving?

Prayer:  Father God, I ask you in the name of your son Jesus, to forgive me of those times I have withheld honor from anyone.  Help me to honor them as a precious stone of gold that You created and for whom You made the ultimate sacrifice.

Balancing Our Weight

Developing Healthy Habits! In a recent report by our Surgeon General, Regina Benjamin, she shares her goals to decrease our nation’s rate of Obesity both in adults and children by developing healthy habits. Today, two out three American adults are overweight or obese, and another 5.9% are now considered extremely obsess.  Excess weight increases the risk for heart disease, stroke, diabetes, several cancers, gallbladder disease and more. Her focus is to encourage Americans to choose more nutritious food, increase daily physical active and manage stress, which can keep people form developing healthy habits. She states that the causes of obesity are consuming too many calories, not getting enough physical activity, genes, metabolism, behavior, environment and cultures.

This can seem like too many factors to even worry or attempt to control, but I encourage you to look at that list and see what factors you can control.  The truth is that balancing our weight can be difficult. Genetics and environmental factors make it more challenging for some than others, but there are things that each of us can do.  So many times I have people asking me, “will this work?”  They are looking for the answer to quick weight loss with little effort.  My response is always with a question.  “Can you do it for the rest of your life”.  Americans spend billions of dollars a year on diets and products promising weight loss, only to fail along the way. If you are implementing a weight loss plan that you can not do for the rest of your life, it simply won’t work.

So how do we balance our weight? Incorporate healthy behaviors that you can do for a life time by focusing on small changes one at a time.

In a recent study by the National Weight Control Registry, individuals who lost at least 30 lb and kept it off for more than 1 year had common behaviors. They monitor their weight and food intake, maintain a low-calorie and low-fat diet, eat breakfast almost every day (see blog on Time Matters), perform 1 hour of physical activity daily and limit television time to 10 hours per week (another initiative by the Surgeon General).  It seems like a lot of changes and things to do at one time, but with weight loss and weight management there is not a magic pill or special formula, we have to change one behavior at a time.

Weight Loss Tip:

Take just one week to write down everything you eat.    Most people totally underestimate what and how many calories they are eating.  Write down every bite even those small pieces of candy that may not seem that much. (ex: 4 peppermints = 100 calories).  You may learn something about yourself including events or situations that trigger you to eat when you are really not hungry.

To learn more about developing healthy habits that will last a life time with your own personal Wellness coach go to www.crystalclearchange.com and for more information or to receive a free consultation contact me at crystal@crystalclearchange.com or 409-550-7606.

Motivation to Change

Motivation to exercise and eat right! Why don’t we have it? How do we get it? Change in our routine may be necessary from time to time.  Have you ever thought if I have to get on that treadmill one more time or hear that instructor tell me what to do with her bubbly smile, I will scream?  If you are not willing to try something new, you will eventually quit all together.

Sometimes we get stuck in a rut doing the same things over and over and then wonder why nothing is working and why we have lost our motivation.  We want to be healthier, stronger, have consistency in our habits and of course, see results, but we are not always willing to change a behavior.  So we lose our motivation to keep going because we are bored and begin to think nothing is working.

Another reason we may lose our motivation is that we are holding to the same thing that motivated us in the past and then wonder why it is not working.  It may be time to think of a new motivation.  For example:   20 years ago, the only reason I exercised was for my appearance.  Today, I do still care about how I look  (lets all be honest), but if I tried to use my looks as my ONLY motivation to eat right and exercise, I would probably quit on those days I could care less how I look.   My motivation to live healthy is to set a good example for my children, to have a higher quality of life and most of all .... be the best I can be physically and mentally for myself and my family.

To have results in our health, fitness and life, we need to be willing to make changes even if they are small.  I once had someone say to me, you may not be able to do what you want to do, but WHAT CAN YOU DO. Here is a little tip, try logging your exercise and food for one week to see if you are really eating what you think you are or exercising hard enough.  Are your eating healthy food but your portions are way too big, are there hidden calories that you never thought of, or are you sabotaging your workouts by ending it with a 300 calorie drink? Once we identify behaviors that may need to change, and connect with our motivation, we can then begin to have consistent behaviors that bring us results.

Our health is a lot like our spiritual growth.  We pray for something new, but all we do is pray when God may be calling us to step outside of comfort zone, take a risk, or be open to new opportunities.  What worked in the past may not be working any longer.  We are not open to new things because we know that is not what would work for us.  It did not work in the past so why would it now. I have a new favorite verse Isaiah 42 :9

Behold, the former things have come to pass.  Now I declare new things: before they spring forth I proclaim them to you.

How about this quote, which for me personally, can be kind of painful-

“If you want to change attitudes, start with a change in behavior.”

William Glasser

Forget about what may have worked in the past, think about something new.

What is your new behavior and motivation?

To learn more about how to be fit for life by creating a  plan just for you with your personal Wellness Coach, contact me crystal@crystalclearchange.com or 409-550-7606

Quit Trying to Quit

I need to quit! I know I should not do that anymore!” These are the words so many of us say as women.  We beat ourselves up for the things we do in every area of our life.  How depressing. How about changing that way of thinking by asking “What Can I Do”. Many times if we concentrate on what we can add to our life, it eventually takes the place of the very thing we want to quit. Recently, I was faced with a personal situation that caused me worry and grief.  I continued to dwell on it which solved nothing. I wanted to give that worry up and quit thinking about it, but it continued to pop up out of no where and there I would be dwelling on a situation that led to nothing but self pity. I have always loved sending cards to friends who I knew needed a word of encouragement, but of course never really had the time. I finally realized the time I used to worry and feel sorry for myself could be used more wisely. So it became a trigger for me.  Self-Pity equaled send a cardBy placing my focus on others, the self pity was alleviated a lot quicker than just trying to quit on my own.

Our health can be the same way.  We try to use will power or self control to stop eating certain things, cut our calories or try to give up unhealthy behaviors that may add unnecessary calories.  But if we try to think about adding more of the foods from our daily nutritional requirements such as having 5 servings of fruits and vegetable a day or 25 grams of fiber , it eventually leaves little room for the foods that should be a “sometimes” food only. One of my favorite things to do in the summer is see how many new fruits I can add in for a lunch time salad or what new protein could be used as a topper. Instead of saying I can’t have it anymore, identify something new to replace it.

Is there an activity that has become a habit for you that you know is not the most healthy physically or mentally?  Quit trying to quit! Put into practice an exercise or healthy behavior that could take its place, even if it is for ten minutes. If we have an idea in mind to fill its place, we can create a new healthy behavior instead of just trying to quit an unhealthy one.

Remember when you want to add something new, don’t get over ambitious.  Think about one thing at a time and break it down in small increments.  Here are a few ideas.

  • Add a new fruit for an afternoon snack
  • Add one new vegetable at dinner time
  • Add one glass of water before you leave in the morning
  • Take ten minutes to stretch
  • Carry a journal with you to jot down your thoughts during a stressful moment instead of eating

Trying new things can lead to a lifetime of good health

To learn more about  Wellness Coaching or receive a free session with me as your Personal Wellness Coach

contact me at Crystal@crystalclearchange.com or 409-550-7606

Healthy Children

It is a challenge to get our children to eat healthy and sometimes exercise. It can be so easy to keep the TV to get a few chores done instead of taking the kids out to play. And don’t get me started on healthy foods. How could I have a daughter who did not like any fruit? I have tried them all. What I have learned is that eating healthy food and regular exercise is not a behavior that may naturally happen to our children. They have to see it as an example. What behaviors do your children and future children see you doing? Instead of telling them over and over, they have to see healthy habits in us. At six, my daughter now thinks it is cool to participate in local running events and understands the benefits of riding her bike for fun. While getting our children to eat healthy foods can be frustrating, we have to remember it is the consistent behavior they see in us as parents. My daughter may not always want the healthier choice, but she does ask is this a sometimes food (which is not the healthiest choice) or an all the time food? I continue to put it on her plate, hide vegetables in other placed so that she gets the nutrients and remind her that her taste buds change and she may need to try it just this time. Don’t force, but consistently try and don’t make any food a big deal. Never say “you can never eat that” or “you have to eat it.”

While at the Pediatrician with my 6 year old daughter yesterday, her nurse informed me of an 8 year old who was in their office the day before with borderline hypertension and obese. I was shocked, but realized quickly that at age 8 a child does not know right from wrong food choices or that exercise is a better activity than playing video games or watching TV. We, as parents, have to be good role models by first learning how to make choices and create healthy habits our self. It is only then that our children will (eventually) want to participate in the same, and not because they are forced but because they want to be like mommy. What an awesome responsibility.