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Monthly Archives: March 2013

Temporary Goodbye

To my Loyal Readers… I must take a break from posting for the next month or two.  It is Spring Cleaning time, both literally and figuratively, as I need to spend some concentrated time on my to-do list as well as nurturing my relationship with the Lord and my family.  Doing this “limited internet” hiatus a few times a year helps me to re-prioritize that which is most important.  I will continue my gratitude list… on paper, the old-fashioned way, for now.  

Goodbye… for a little while.  Blessings.

 

Corrie Mims

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Posted by on March 22, 2013 in Uncategorized

 

How to Eat and Move to Increase Your Metabolism… Joy Dare #153-155

Your genetics only account for about 5% of how fast your metabolism converts food to energy. This means you can influence the other 95% and tell your body, over time, to ramp up your resting metabolic rate. This is your go-to plan to make that happen (and why it will work) in a nutshell:

1. Eat smaller meals, and eat more often. When you go too long between meals or snacks, your body thinks you may be in a famine situation, and it was created to brilliantly “gear down” and conserve energy. Then, because you are dreadfully hungry from waiting so long to eat, you eat a huge meal at the same time your body thinks it is starving and is in a conserve-all-energy state. So, it stores your meal as fat for future famines! When you eat smaller meals/snacks every 2-3 hours, you “rev” your metabolism engines by telling your body there is a wealth of food available and easily accessed. Also, eating any food increases your metabolism, especially the first hour after eating, so eating smaller meals more often means more hours of the day when your metabolism is boosted just by eating!

2. Eat more protein. If you follow my health plan, you are already doing this but may not understand why it is helping. Protein requires 25% more energy to digest than other foods. It also directly “feeds” and repairs your muscles. You’ll see why this is important as you…

3. Build muscle through strength training. You have probably heard that muscle burns more calories than fat, but did you realize just how many more? One pound of fat burns only 2 calories per day, while one pound of muscle burns 35 calories per day! Building more muscle and maintaining it is beneficial to your body in many ways, but where your weight loss efforts are concerned, it is vital! It is more effective longterm than aerobics because it doesn’t just burn calories while you are exercising- it increases your ability to burn calories all the time, even while you are sleeping. (It also makes things easier to pick up, daily tasks feel effortless, and makes you look fabulous instead of flabby… but that isn’t the point of this post.)

4. Increase your calories (feast) one day a week. This tells your body not to gear down and create a set point of metabolism based on your lower caloric intake the rest of the week. In my health plan, this is the “splurge” day from Saturday night through Sunday lunch.

5. Avoid sugar and refined carbohydrates (like white bread, pasta, white potatoes, white rice, etc.) most of the time. When you have a blood sugar spike due to your body breaking down these quick carbs, your pancreas releases insulin which transports the excess glucose (sugar) in your blood to your liver and fat cells as storage for future energy requirements. As it does this, your glucose levels fall in your blood and you feel the “blood sugar low” so many talk about… aka HUNGER! You want to eat everything in sight, especially craving those simple sugars to give you relief from the low you are feeling. Do you see the vicious cycle that is created by just one meal that is too high in quick sugars? It is a double whammy, both increasing fat storage and making you crave more of the bad stuff all at the same time.

6. Eat real food. Not the processed-out-of-a-box junk. Not the chemical laden food-look-alikes. Your body knows they are not food, and has to work very hard to figure out what exactly to do with them. Ultimately, it processes them as toxins and stores them often in fat cells to protect your body from them temporarily! Yuck. It is hard on every organ system in your body. Just don’t eat them. Unfortunately, this includes pretty much every food that you don’t make from scratch. There are simple ways to cook real food, though, and it doesn’t have to be hard. Give your body food it recognizes and automatically knows what to do with.

7. Keep things moving at a normal pace. Umm… so I’m a nurse, and talking about things like this doesn’t bother me. Even if it bothers you to read it, the information is important enough for you to read it anyway. Your small intestines are where your body absorbs nutrients from the food you eat. Your large intestines then absorb water as needed, and what is left is what comes out in your toilet. Different people visit the toilet at different intervals, but there is a “normal-and-healthy-for-you.” You may go three times a day, or twice a week, but if your stool is hard and pellet like, things are not moving along as quickly as they should. Likewise, if your stool is liquid-like and unformed, things are probably moving along too quickly! Talk to your doctor, of course, if you have either on a regular basis. Simply changing your diet and sticking to it will go a long way in helping in this area, but when you initially make the change it often shocks your system and things may… well… back up. (Miralax will be your best friend in such a circumstance. FYI.) This doesn’t really speed up your metabolism, but it does assist your metabolism! If your digestion is moving too quickly, your body can’t absorb the many micronutrients available and needed in the real food you are eating. If moving too slowly, your body may store more of the food than it needs just to “deal with it.”

Here is a rude awakening, based on the above facts. If you and your best friend each weigh 150 pounds, but you were 200 pounds and dieted by cutting calories to lose weight and she has never weighed more than 150 pounds, you will have a slower metabolism than she does and will require less calories per day. This is why she can eat pizza and chocolate and you are eating salads and soup, but you weigh the same amount! It seems unfair, I know, but when you understand why your body geared down and the miracle it is that your body was created to be able to do so, you can be thankful for it. You also can, to a great extent, reverse the process and gear up your body by increasing your metabolism in the above ways.

Joy Dare:

153. 154. 155. Three Gifts Hard to Give Thanks For… We haven’t built our house yet even though we are so close to starting; I can’t sing praise anymore in the choir at church due to irreparable damage to my vocal cords during thyroid removal; Our country is quickly becoming more and more in debt while infringing on more and more of our freedoms. Your timing is best, Lord, and none of these things surprise you. You promised to use all things for the good of those who love You, and You are faithful to keep all Your promises. I trust You.

Corrie Mims

 

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Let’s Talk Fuel Economy…. Joy Dare #147-152

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I’m not talking about cars and gas costs, because I don’t know anything about motors. I am talking about the rate at which your body breaks down proteins, carbohydrates, and fats to produce the energy required to keep your cells functioning. This is known as “metabolism” (which is an overused word often by those who have little understanding of what the process really involves or how the rate of metabolism is set over time).

Yes, genetics play a factor here, but before you give up and resign yourself to a life of being overweight, I have great news. You have the ability, no matter how old or hormonal, no matter how many great-grandmothers in your family were overweight or obese, to change your metabolism (again, the rate your body breaks down the food you eat and turns it into energy instead of storing it as fat).

I am tempted to go deeply into the science of this here, because it gets me so excited and I love it, but I do realize most of you just want to know how to do it and you don’t care so much why it works. I get it. So, I will put it in the simplest terms I know how, (and if you decide you want the deeper cut, just ask).

First, let me say this is being spurred by a talk I had with K. this week after looking over her food journals from the past thee weeks and doing some investigating as well as interacting with the amazing and brave members of our secret health plan group on Facebook who are sharing their lives with me while we pursue health together. (Join us? Click here, and send me a message or comment that you would like to join.) K. didn’t lose any weight this week, and fell off the wagon a few times with her eating plan. I realized there were some holes in my teaching that needed to be explained to her to help her with her choices, and she is excited and back on track this week. These are the basics of what I taught her…

1. We all have different rates of metabolism.

(No surprise there, right? We have all had that skinny friend who could shovel back pizza and chocolate all day and never gain an ounce while we ate salads and drank chicken broth and gained 5 pounds!) This is why the old teaching of calories in/calories out wasn’t a complete picture. And if you believed it and ate less and less in an attempt to lose weight…

2. You have likely injured your metabolism repeatedly.

There are a number of ways we do this: when we eat, how much we eat, what we eat, how we move, and how often we move. The choices many of you have made over years in these areas have told your body to slow down and store the fuel you give it in the reserve tank. There are complicated and fascinating processes in the body which allow it to do this (and this loves-to-research nurse is struggling to spare you the details…It is just so hard!) Anyway…

3. You can reverse the process, over time, and increase your metabolism.

You do this by increasing your body’s need for energy, because your body will only burn fat stores when it is out of easy-to-access fuel and needs the reserve fuel tank. The great news is that endless hours on the treadmill are not the answer to doing this! So…

4. You can’t base your weight loss on how someone else’s body uses fuel, just like you can’t base your car’s fuel economy on your buddy’s truck and driving habits.

They won’t correlate. However, over the next few days I will be teaching you specific ways (in bite size lessons you can easily digest) to increase the rate your body uses fuel, to encourage your body to access the reserve tanks and drain them, and to give your body the tune-up it is desperately needing.

(You can thank my four children for keeping me so busy that I can’t unload all the information on you at once! It is against my nature to wait and show restraint when there are lessons to teach and learn. Just ask K.)

Joy Dare:

147. 148. 149. A Gift Outside, Inside, on a Plate… The wheat growing beautiful and green in our fields; the scale reporting 9.5 pounds lost in the last 4 weeks; pastured eggs and sourdough whole wheat bread with Stan’s raw honey on my breakfast plate this morning.

150. 151. 152. Three Gifts Heard… Cowboy telling Grandma he loves her, TenderHeart’s declaration of “best in the world” about my homemade chocolate chip cookies, BraveHeart’s baby laugh when Cowboy “gets his sugar.”

Corrie Mims

 

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While I Have Been Quiet… Joy Dare #134-146

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I am behind and need to do a marathon of Joy posting. Life has gotten more complicated around here now that SweetHeart is potty training and TenderHeart has allergy shots twice a week (a 30 minute drive away). This is combined with the usual homeschooling, tumbling lessons for TrueHeart, karate for TenderHeart, orthodontist appointments for both of them, and little BraveHeart who is awake and wanting me… all.the.time.

I shared yesterday with a friend that in a matter of just a few minutes, SweetHeart had pulled a tomato paste can out of the cabinet on her face which made me forget that I had put my sourdough starter in the oven just to warm it (and I cooked it!) and I panicked and stepped backwards in the puddle of pee in the kitchen floor (because SweetHeart was traumatized by the can in the face and wet herself) and it somehow wicked halfway up my sweatpants…. and then BraveHeart hurled a feeding’s worth of spit up aimed perfectly down my v-neck and into my underclothes. I guess he wanted it to go back where it came from.

Even when I don’t know whether to cry or laugh, I am overwhelmed with how blessed I am and how important this job is that the Lord has entrusted me with and called me to do. I am equally moved by the realization that I am HERE to do it.

I really struggled with fear the past few days. I began having the same bronchitis-like symptoms that started two years ago and resulted in the diagnosis of my rare lung disease. I didn’t tell anyone, not even Cowboy, that I called my pulmonologist and had a chest xray done, and I waited for two seemingly endless days and nights for the results. The thought of going back on 60 mg of prednisone a day made me want to weep and I knew the long-term prognosis was considerably worse if the lung disease ever flares again. I kept talking to the Lord about my fears, but it was a struggle to lay them down. I wish I could say I claimed victory in that area, but I didn’t.

And then they called me yesterday morning to say my chest x-ray was clear.

Unless you have been close to death and struggled to get oxygen, suffocating even though you were breathing, I don’t think I can fully explain what it is like to fear doing it again… or the relief of knowing I don’t have to. I am sure there are many other circumstances which could relate in your life, but these are mine.

Much of my gratitude this week centers around this grace from His hand…

134. A clear lung x-ray.

135. Every day I wake up feels like an “extra” day I didn’t think I would have two years ago.

136. Oxygen and the tiny little alveoli which do the miracle of exchanging it. Your creation is amazing.

137. BraveHeart…that You gave him to us even with all the doctors saying it probably wouldn’t happen because of my thyroid cancer and shouldn’t happen because of my lung disease. Yet, they are still clear. Your plan is best.

138. Your goodness, which would have been just as good if my lungs had been filled again with the fiber matrix that suffocates. Your goodness is not dependent on my circumstances, because again, Your plan is best.

139. The day this week when TrueHeart and TenderHeart spent two full hours after finishing their required lessons researching, rehearsing and performing all the details of the Japanese Tea Ceremony…. just because they wanted to. TrueHeart’s study this year of the Eastern Hemisphere has really been fascinating, and the blessing of being able to be with them as they learn… even when it is hard… is wonderful!

140. Cowboy’s Grandma Beulah, after a heart attack-pneumonia-kidney infection diagnosis, was alert and knew us last night… and said, “I love you, Corrie.” How she has impacted my life since I was a baby!

141. Finally perfecting the 100% whole wheat sourdough loaf of bread. You know how many times I have attempted it and how many “bricks” I had to throw out to the chickens in the process. I knew there had to be a way out there, and You listened to me pray about bread- of all things. Thank You.

142. Two more verses memorized in The Romans Project. This discipline is changing me.

143. An unexpected and unanimous response from our secret health plan group encouraging me to write a definitive guide to my plan for Kindle. There are many details I haven’t included in my blog, and I’m going to need Your help to organize it all and complete the project. Of course, I always need Your help!

144. That all my pants are suddenly loose and I can feel the changes in my body. Thank you for granting health and a way to pursue it.

145. A kindred spirit and friend who lives far away but is able to stay in almost constant contact with me through texting. I miss her so, and feel so lonely sometimes for a friend like her…here.

146. Our duck is setting! Cowboy’s Daddy and Cowboy’s brother built a beautiful duck house for her, and she has been laying eggs in it for weeks. She pulled her feathers out and surrounded her eggs with them, and is now nestled down over them to help them become. These kinds of Your miracles always amaze me.

Corrie Mims

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