Make Time for Exercise

21 Days down and 45 to go in the 66-Day Experiment to Redeem Time

 

 

 

REPORT  ON LAST WEEK’S CHALLENGE:

Here’s my list of family favorites and the menus I planned last week.

Top favorites (excluding sweets): chili; chicken & rice; chicken-fried; salmon; tacos; pizza; beef stroganoff; steak; spaghetti; crab legs; hamburgers; large white limas and ham; raw vegetables-cauliflower, carrots, broccoli; squash-fried; okra-fried; sweet potato, baked potato, garden salad, banana bread.

Here are my last week’s breakfast, lunch and dinner meal plans 

Love that Fruits and Veggies  More Matters website that I used extensively. (Listing again the really great links within the website.)

http://www.fruitsandveggiesmorematters.org/

 http://www.fruitsandveggiesmorematters.org/give-your-plate-a-makeove

and http://www.fruitsandveggiesmorematters.org/wp-content/uploads/UserFiles/File/pdf/planning/meal/half_your_plate/FamilyMealMakeovers_FINAL.pdf  

http://www.fruitsandveggiesmorematters.org/healthy-menu-ideas-fall

 

Monday: Breakfast Sandwich, Vegetable Salad, Ciabatta Cheese Pizza; Tuesday: Oatmeal w/fruit, Chicken w/broccoli, Large limas w/leftover ham and jalapeno corn muffins; Wednesday: Banana bread w/hard-cooked egg & fruit juice, fish taco w/slaw, chicken w/ fruit; Thursday: Fruit yogurt parfait, veggie wrap, one-pot lentils & garlic bread; Friday: Waffles w/strawberry & banana, vegetable soup & crackers, chicken bog; Saturday: Breakfast burrito, tuna fish sandwich, penne pasta Pomodoro; Sunday: Cereal w/fruit, salmon w/broccoli, egg sandwich w/milk

My favorite was a healthy pizza variation I tried out–

Butternut Squash-Tomato Sauce Pizza  (See recipe under Investigatin’ Cookin.)

ciabatta bread pizza I howsweeteats.com

 

Proper nutrition will fuel the body, but we also need to move to look and feel better, and be more energized.

 

But what should we do, how long, and when?

Here’s the deal:

The best exercise is the one you will do.

And

The best time is whenever you can.

So, the task for this experiment is to plan for the what, when, and how long to exercise.

 

WHAT-

A balanced program includes warm up, aerobics, strength training, core training, and stretching.

Warm up:  a good warm up is walking and pumping arms.

Aerobics: Aerobic means “with oxygen.” Examples: walking, jogging, swimming, rope jumping, dancing, bicycling

Strength training: Strengthening involves working your muscles against some form of resistance.  Examples: use of free weights, weight machines, or resistance bands, weight of your own body (i.e. push-ups, lunges and standing squats)

Core stability: The core is the area around your trunk and pelvis. A strong core helps you with other physical activities. Examples: crunches, using a fitness ball, yoga, Pilates routines.

Stretching: This action increases flexibility; target major muscle groups—calves, thighs, hips, lower back, neck and shoulders. Always warm up before stretching to prevent injury— Yoga, Pilates and tai chi promote flexibility.

A good resource with examples you can do at home is at http://www.nhs.uk/livewell/loseweight/pages/tenminuteworkouts.aspx

 

Some tips to get you started:

Make it enjoyable. The hardest part about physical activity is getting started. Schedule exercise with a friend. Listen to music. Any activity is good activity. Weeding the garden, dancing, walking the dog will get you moving.

 

Multi-task: Knock out another activity while exercising. Examples:

When I was a Success in Daily Living seminar director, we developed an exercise-cleaning routine and dubbed it “Cleanercise.”

Listen to a teaching tape or audio book while cycling. (I have a box of old Sunday school lessons on cassette that I need listened to, and copy to CD.  I can do this while exercising!)

Read or write while walking on the treadmill. (My husband added a shelf to the treadmill for my computer. I can write and edit while walking. I walk slow, but have walked miles that way.)

 

 

 

 

 

 

 

 

 

 

Walk before you run. Don’t do too much, too hard, too often, too soon.

Tell someone what you’re are doing who will provide support and help you be accountable.

 

WHEN-

Use a realistic strategy. Are you a morning person who can get up earlier to exercise before your workday starts? If not, try after work.

Set activity goals at the beginning of each week and review at end of week. If not meeting them, revise, don’t give up. Remember any activity is good activity.

Pick a time and stick to it. Plan and write it on your daily schedule (use the MEOW worksheet!) Don’t try to fit it into spare time. If exercise is not a priority it gets pushed to the side!

 

HOW LONG?

30 minutes a day is a common suggestion.

You don’t have to do your daily exercise all at one time. This is especially good news for writers and those in sedentary work. (Three 10-minute sessions of brisk walking can provide almost the same benefits that one 30-minute session does.)

 

The 66-Day Experiment Challenge this week:

>Use the MEOW Daily Worksheet and plan what, how long, and when you will exercise.

>Try out different activities that fit your schedule and interests. (Like walk in AM, and alternate core and/or strength 10-minute workouts in the PM.   Whatever works for YOU.

> Check out this website which has several 10-minute workouts to choose from,  http://www.nhs.uk/livewell/loseweight/pages/tenminuteworkouts.aspx

Also,  check these sites, depending on your needs:

A good resource for those sitting at a computer all day long.

http://lifeandhealth.org/readandwatch/live/how-to-stay-active-in-a-sedentary-job/182764.html

How about for the traveler?

http://www.shape.com/fitness/workouts/ultimate-hotel-room-workout

Easy ways to exercise without messing up your schedule

https://www.mindbodygreen.com/0-17246/easy-ways-to-exercise-without-messing-up-your-schedule.html

 

 (Look for a progress report and new challenge to redeem the time next Monday, September 25.)

 

HOW DID YOU DO ON LAST WEEK’S CHALLENGE? PLEASE SHARE ANY INSIGHTS. COMMENT ON THIS PAGE OR ON THE PRIVATE FACEBOOK PAGE. JOIN HERE if you haven’t already.

 

Planning Healthy Meals Your Family Will Eat

14 days down, 52 to go in The 66-Day Experiment to Redeem Time.

This investigation

 

 

is to establish good habits for:

  • eating meals that meet the Recommended Dietary Allowance
  • reading the Bible, and
  • exercising

while regaining some time in the process.

So far, we’ve cleaned out food spaces, made a list of on-hand items, used a MEOW DAILY WORKSHEET new  that incorporates space to meet the goals of this experiment, and worked on adding  a vegetable in every meal .

 

 

 

 

This week’s emphasis will be HEALTHY MEAL PLANNING—what to put in those 4 boxes on the MEOW Worksheet

 

 

 

Over the years I have made lots of healthy meal plans, collected dozens of cookbooks and gathered hundreds of recipes—even edited a couple of cookbooks. The problem: I still had no  consistent plans that met dietary requirements AND that my family would actually eat.

 

 

Then there is the fact that nutrition recommendations have been in constant flux. First came the “Basic Seven,” then the “Basic Four” which changed to the Food Guide Pyramid and now “My Plate”

 

 

 

 

 

 

 

 

 

Successful meal planning was like hitting a brick wall.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

But investigation has made a spectacular discovery.

 

 

 

 

 

 

 

 

 

 

 

 

 

Here it is.

The site I’ve been hoping for.

 

http://www.fruitsandveggiesmorematters.org/

 

 

 

 

This week’s challenge

http://www.fruitsandveggiesmorematters.org/wp-content/uploads/UserFiles/File/pdf/planning/meal/half_your_plate/FamilyMealMakeovers_FINAL.pdf

 

http://www.fruitsandveggiesmorematters.org/give-your-plate-a-makeover

 

http://www.fruitsandveggiesmorematters.org/healthy-menu-ideas-fall

  • Plan your week’s meals using the  MEOW Daily Worksheet. Getting meals figured out should be a great way to Redeem some time!!

 

Comment on this page or on the private FACEBOOK page for the 66-Day Experiment. JOIN PRIVATE FACEBOOK GROUP HERE if you haven’t already.

(Look for a progress report and new challenge to redeem the time next Sunday, September 17)

Investigating Planning Healthy Meals

Why 66 days to redeem time?

 

It’s been seven days, 59 to go, in the 66-Day Experiment to Redeem Time

WHY 66 DAYS?

In the 1960’s, a research study popularized the idea that it takes 21 days to form a new habit, but an updated study found that it took more than two months for a new behavior to become automatic—on average 66 days.

So, I decided to put the three big goals for this experiment—eating right, daily Bible time, and daily exercise—to a 66-day test.

By the way, this is a NO GUILT experiment, do what you can, see what works, and modify to suit you. The assignments I put out there will hopefully give you some help to get your own system working.  No need to be overwhelmed or feel defeated.

 

REPORT FROM FIRST WEEK’S ASSIGNMENT

  • Clean out all places that hold food in your house—refrigerators, freezers, pantries, cupboards. Get rid of mystery, old and freezer- burned items.
  • Make a master list of items on hand and sketch out where they are, and on what shelf.

I confess I wouldn’t have pushed to clean out if I hadn’t issued this challenge. But it feels good to be rid of the old stuff and know what I have on hand for meal planning.

 

 

 

 

 

 

THIS WEEK’S ASSIGNMENT

Use a calendar system of your choice to track appointments and things to do. Many use mobile device calendars, but I operate best with a pocket calendar for appts/to do reminders that I can write in.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

In addition, I use a planner or planner sheets (calendar labs is a good resource) that shows the month and week at a glance.  I currently use a 2017/2018 Cambridge with monthly and weekly pages.

HERE’S THE PROMISED TOOL—a daily worksheet using the acronym MEOW that includes the 3 target goals to see if  progress is being made to redeem time. THIS WORKSHEET IS EVOLVING. SEE HOW IT WORKS FOR YOU.  PLEASE MAKE SUGGESTIONS, AND MODIFICATIONS AS NEEDED.  MEOW WORKSHEET pdf

 

This may seem tedious, but if it takes money to make money, it’s going to take time to make time.

HOW TO USE THE MEOW WORKSHEET TO REDEEM TIME:

  1. Fill in the date: Check your calendar. What are your appointments and what is on your To Do list? Fill in under “Other Obligations.”
  2. Fill in day of week. If it’s a day that you have weekly activities, add to the “Other Obligations” section. (Since this experiment is concerned with healthy eating and reporting progress I have identified days to weekly meal plan, shop, and make a blog post)
  3. M– (Meals)

Feed the spirit- Schedule Bible time.  (A later post will give ideas/resources for devotions)

Feed the body- I’ve listed the general recommended dietary allowances (RDA) with space to meal plan breakfast, lunch, dinner, and snacks. As you fill in meal plans check off what food groups are met, then you can see where you are and aren’t meeting your daily needs. (A later post will give more suggestions for meal planning), but this week, try to plan a vegetable for each meal.

  1. E (Exercise) plan what you will do and when. (A later post will address exercise tips.)
  2. O (Other Obligations) List appointments and to do items for the day.
  3. Look for places you can multi-task (deal with more than one task at a time)– i.e. Make phone calls, while you prep food to go in slow cooker.
  4. Block off times that are committed for the day—the ”WHEN’s”
  5. W (Want to do) HERE IS WHERE YOU HOPEFULLY CAN SEE TIME IN THE DAY FOR YOUR “WANT TO’S” (Multi-tasking will help here.) Look for the uncommitted times on the timeline.

THIS WEEK’S CHALLENGE

Armed with your list of foods on hand and your calendar with appts and to do items,

  • Use the Meow Daily Worksheet to Redeem Time two or more times this week. Plan to use foods on hand.
  • Easing into this concept, start by including a vegetable in each meal of the day.

Comment on this page or on the private FACEBOOK page for the 66-Day Experiment. JOIN HERE

(Look for a progress report and new challenge to redeem the time next Sunday, September 10.)

 

The 66-Day Experiment to Redeem the Time

 

Welcome to the 66-Day Experiment to Redeem the Time Kick off.

 WHY THIS INVESTIGATION

Do you ever feel like there are just not enough hours in the day?

I sure do, and often.

I am not only a private investigator and writer, but a home economist and former success in daily living seminar director. So along with delving into civil and domestic matters, I’ve researched good practices for daily life management. But knowing and doing are not the same.

Of late, I’ve been so focused on writing, daily tasks suffer—eating right, exercising, and Bible time. I binge plan, eat healthy in spurts, buy fresh veggies and fruit then crumble at the first mention to eat out. Or how about when your husband grimaces at the sound of what you have planned for dinner? I’m easily enticed to our local Lazy Dog restaurant or pizza, then throw out slimy veggies a couple of weeks later.

I’ve got to do better. I’m a home economist for goodness sake.

 

 

I’ve got a ton of recipe and management books. I’ve taught this stuff. What’s up here?

Paul in the Bible puts it well, “I do not understand what I do. For what I want to do I do not do, but what I hate, I do.” (Rom. 7:15- NIV)

Can you relate?

 

 

 

 

I want to read my Bible, eat right, and exercise daily,  but find myself doing what I hate—eating too much sugar and processed foods, getting little or no exercise, and playing catch up on my devotional reading—not to mention my household being in disarray. Scheduled appointments eat up the day. My husband and I often eat on the run (not the healthful kind of running) with me trying to squeeze in writing and reading.

The Bible warns in Ephesians 5:15-16, “See then that you walk circumspectly (cautiously), not as fools, but as wise, REDEEMING THE TIME (emphasis mine) because the days are evil.”

A big way that days can be evil is when they are filled with time-wasters and distractions. SO OUT OF NEED, MY LATEST INVESTIGATION STARTED TO TAKE SHAPE.

A 66-DAY EXPERIMENT TO REDEEM THE TIME.

???????    Why 66 days? (That’s 9 weeks plus 3 days.)    ???????

I’ll explain in next week’s post.

HOW TO JOIN THIS INVESTIGATION

With the goal of investigating

time-saving ways to include healthy eating, Bible time and exercise in our day and redeem time (Tweet this)

for extras we want to accomplish…

 

 

 

 

 

 

 

 

Here is our first week’s challenge:

By next Sunday, September 3, 2017,

  • Clean out all places that hold food in your house—refrigerators, freezers, pantries, cupboards. Get rid of mystery, old and freezer- burned items.
  • Make a master list of items on hand and sketch out where they are, and on what shelf. (So the hidden items are not forgotten.)

This will save time when you know what you have on hand and where to find it.

You may comment here AND a private Facebook page for the 66-Day Experiment is available to share any comments, questions or how things are working for you. JOIN HERE

(Look for a progress report and new challenge to redeem the time next Sunday.)

 

 

Writing with Momentous Meaning

Investigating Writing and the Bible

When Jesus was sentenced to be crucified, Pilate had a notice prepared and fastened to the cross. It read: JESUS OF NAZARETH, KING OF THE JEWS.

Scripture: John 19:19-22

Many of the Jews read this sign, for the place where Jesus was crucified was near the city, and the sign was written in Aramaic, Latin and Greek. The chief priests of the Jews protested to Pilate, “Do not write the King of the Jews, but that this man claimed to be king of the Jews.”

Pilate answered, “What I have written, I have written.”

Pilate needed to have sufficient reason for the execution of Jesus, and he was not above mocking the Jews. Pilate’s refusal to change the writing on the cross underscores that Jesus’ kingship is final and unalterable.

Pilate’s writing carried momentous meaning. Tweet this!

 

 

Ezekiel’s Object Lesson

Investigating Writing and the Bible

Scripture: Ezekiel 37:16-17

 

God often commanded Ezekiel to use material objects as symbols—a clay tablet; an iron pot; wheat, barley, beans, lentils, millet and spelt; and a sharp sword.

In Ez. 37:16, Ezekiel is to use two sticks in an object lesson

…take a stick of wood and write on it, ‘Belonging to Judah and the Israelites associated with him,’ Then take another stick of wood, and write on it, ‘Ephraim’s stick, belonging to Joseph and all the house of Israel associated with him.

 

 

 

 

 

 

 

 

 

 

37:17 Join them together into one stick, so that they will become one in your hand.

 

The object lesson Ezekiel presented using the written word was a powerful visual of God’s intention for Israel to be one nation.

 

Jeremiah Writes Flaming Words

Investigating Writing and the Bible

 

Jeremiah in 22:30 is instructed to write a judgment against the evil king of Judah, Je-hoi-a-kim.

Thus saith the Lord, write this man childless, a man that shall not prosper in his days…

The Israelites were taken into captivity in Babylon. Jeremiah was told in 30:2 to …write all the words God had spoken in a book.

Again, Jeremiah in 36:2 is told, Take thee a roll of a book, and write therein all the words that I have spoken unto thee against Israel, and against Judah, and against all the nations, from the day I spake unto thee, from the days of Josiah, even into this day.

Jeremiah obeyed and dictated the words to Baruch, a scribe.  Foolishly, King Je-hoi-a-kim heard the words and had the scroll burned. Jeremiah’s words went up in flames as if it could stop judgment. (Tweet that!)

 

 

 

 

 

 

 

But in 36:28 Jeremiah is instructed to Take thee again another roll, and write in it all the former words that were in the first roll, which Je-hoi-a-kim the king of Judah hath burned.  

Not only were the words rewritten, verse 36:32 tells us the scribe wrote …all the words of the book which Je-hoi-a-kim king of Judah had burned in the fire: and there were added besides unto them many like words.

 

Commands to Write in Isaiah

Investigating Writing and the Bible

Isaiah 8:1, 10:1, 30:8

In Isaiah, there are three commands regarding writing that give:

 

                      Direction–  The Lord said to me, “Take a large scroll and write on it with an ordinary pen: Maher-Shalal-Hash-Baz.” Is 8:1 (This name Isaiah was later directed to give his son.)

 

 

 

                                  WarningWoe unto them that decree unrighteous decrees, and that write grievousness which they have prescribed; Is 10:1

  

 

 

 

                                         CautionGo now, write it on a tablet for them, inscribe it on a scroll, that for the days to come it may be an everlasting witness. Is 30:8 (This written to caution the Israelites not to forget the obstinate nation, Egypt.)

 

 

How do you write on the heart?

Investigating Writing and the Bible

Scripture #15 – Proverbs 3: 3  & 7: 1, 3

 

 

 

Let not mercy and truth forsake thee: bind them about thy neck; write them upon the table on thine heart.

Keep my words, and lay up my commandments with thee … bind them upon thy fingers, write them upon the table of thine heart.

To write on the table of your heart, equates to hiding God’s Word in your heart.

It’s your lifeline. It’s not enough to record the sayings of understanding on a common tablet. We should memorize them—inscribe the words of wisdom upon the tablet of our consciousness.

Since the printing press, we are primarily people of the written (and now digital) page. Not so the ancients. In a predominantly oral society, people had to practice the principles of memory. Learning was often synonymous with memorization.

Mordecai’s Life-Saving Letter

Investigating Writing and the Bible

This writing saved lives.

 

 

 

Scripture #14 -Esther 8:8

Write ye also for the Jews, as it liketh you, in the king’s name, and seal it with the king’s ring: for the writing which is written in the king’s name, and sealed with the king’s ring, may no man reverse.

 

This writing was allowed by King Ahasuerus at the request of Queen Esther as a counter-measure to an earlier decree that all Jews were to be killed. A letter was written by Mordecai with the king’s seal letting Jews know that they could defend themselves.