Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body. I Corinthians 6: 19-20

“Commit to Healthy Livin’ in 2007!” is over! Bert has completed his series on managing our lives (families, nutrition, exercise, finances, etc); the 3 workshops on nutrition, stress management, and exercise are in the past; and the fun and fitness night at Glen Ellyn Health Track ended at 11:00 pm last Saturday. If you participated in any of the events, our hope is that you learned at least 2 things – that our bodies are complex and wondrous and that God expects us to treat our bodies with respect and care.

More than 150 people participated in at least one of the events and there were many positive comments following each event. It’s hard to summarize 3 workshops, 5 sermons and 1 fun night in a short article but here are a few highlights:

NUTRITION

Portions matter – serving sizes made simple – use these simple comparisons to help you remember how much to eat at one sitting.

  • meat, fish, poultry – size of single deck of cards
  • 1 medium fruit – size of a baseball
  • 1 pancake – size of a compact disc
  • ½ up cooked rice, pasta or potato – size of ½ of baseball
  • 1 cup of milk, yogurt, or chopped fresh greens – size of tennis ball
  • 1 ounce of snack food (pretzels, chips) – one large handful
  • 1 ounce of cheese – size of four dice
  • 2 T. peanut butter – size of ping pong ball
  • 1 teaspoon oil – size of thumb tip
  • Average-sized bagel – size of hockey puck (about half the size of the gigantic bagels we’re used to!)

Use a luncheon plate when you eat. ¼ of the plate should be pasta, ¼ should be meat, ½ should be fruit and/or vegetable or another example – try filling your plate with 2/3rds plant-based (vegetables, fruits, whole grains and beans) and 1/3 animal protein

You can reduce your risk of cancer by eating 5-9 servings of fruits and vegetables per day.

You can reduce your risk of heart disease by eating whole grains, veggies, fruits, and lowering your saturated and trans fat.

STRESS MANAGEMENT

Stress can contribute to high blood pressure, heart disease, stomach ulcers, lower immune system, _____

Try passive sitting relaxation strategy

Sit upright with feet flat on floor and hands on lap (left hand on left thigh and right hand on right thigh)

Pay quiet attention to the movement that your breath creates in the abdomen. Passively attend to the sensation of expansion and deflation that occurs rhythmically. Also observe the movements in the chest and the in and out of the rib cage. Let yourself breathe naturally. Do not change your breathing. Do this for a few minutes

Begin to deepen, or put some effort into making your inhalation longer and fuller, pause, and let your exhalation last as long as there is air to let go of. Allow your abdomen to expand, even push it out gently as you inhale, and let it deflate and fall back in as you exhale. Inhale through your nose and exhale out your mouth gently. Do 6-8 breaths, then rest.

Take your attention to where your left forearm and/or hand is resting on your leg and sense the weight of it lying on the leg. Think of allowing that hand and arm to be heavy or weighted, letting it give in to the leg (heaviness is an initial sign of relaxation). Spend a little time passively attending to where it is supported and thinking about it being heavy or weighted. Shift your attention to the right side and so the same.

Practice Sabbath Rest using music, isolation, bathing, journaling, meditating, As you begin to slow down, start observing what’s around you – sunlight streaming through your window, a bird’s call, picture of a family member. Start to appreciate God’s small and everyday gifts and open your hands in an act of receiving all of His Goodness to you. You will find an attitude of gratefulness and contentment permeate your being.

EXERCISE/FITNESS

Exercise affects your whole body. It improves your muscle fiber, increases your nerve stimulation, strengthens your bones and connective tissue, improves your hormonal regulatory system, makes you more efficient and prevents injury. It has been found to improve your heart, lung, and circulatory function, and mental capacity and emotional wellbeing.

To get started and stay motivated, remember these things:

Exercise is a lifestyle

Create an attainable goal

Make a plan

Be smart in the way you attain your goals and plans

You are not going to be good at new activities, so give it time

Work your hardest

Find an exercise partner to encourage you

If you are interested in joining a small group for exercise and fitness (biking, walking, tennis, racquet ball, running), check out the signup sheets at the visitor center or bulletin board.

Exercising with someone else increases accountability and encourages fellowship.