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July2015
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“Please Make your Way to the Exit…” I think you would agree that emotional eating is one roller coaster ride in life none of us truly enjoy. The thrills are short-lived, quickly followed by disappointment, and seeing how we have a hard time getting off, it’s a rather nauseating ride. Despite what we may think about our relationship with food, many of us boarded this ride a long time ago and have yet to completely exit the platform. When you really think about it, statistics convey this quite clearly. Consider this; more than 65% of US adults are currently either overweight or obese. However, the knowledge base about weight management continues to expand.
So what is precluding our successful passage from knowledge to behavior? There are many theories, including the roles our genetics
and environment play, but I strongly believe it’s the combination of our unhealthy emotions and sabotaging thoughts that can be most destructive. Under-eating or over-eating have long been recognized as coping mechanisms for alleviating and dealing with stress and emotions. In fact, most nutrition professionals believe 75% of overeating is secondary to emotions. So it begs the question, “Why do we as Americans not spend more time investigating our relationship with food, and solutions for bringing it into better balance?” First Place 4 Health gives attention to this prevalent disconnect that so often thwarts our plan for eating healthy and losing weight.
I attended a professional conference led by Judith S. Beck, author of The Beck Diet Solution. If you’re looking for some summer reading, I highly recommend it. From the conference I learned of three validated solutions for getting off the emotional eating roller coaster. I pray that the validated solutions below speak encouragement into your day and hope to overcome this boulder of a barrier keeping you from reaching your goals.
Retraining Your Brain Cognitive restructuring is defined as “the process of learning to refute cognitive distortions, or fundamental faulty thinking with the goal of replacing one’s irrational, counter-factual beliefs with more accurate and beneficial ones.” To assist us in this process, Dr. Beck suggests reading response cards that state rational, factual, and beneficial thoughts whenever we feel tempted to step foot on the ride, even just for one go ’round. Here are some examples of cue cards you could make and use at home:
• On your fridge: “It’s not in here.” • By your alarm clock: “You’ll thank yourself later for getting up and exercising.” • On your dashboard: “Keep driving – the drive-through isn’t worth it.” • Anywhere: “You can eat whatever you want or be thin, but you can’t have it both ways.”
These statements immediately bring reality to your mind and serve as a rudder for guiding your thought processes along a more constructive course. What ideas can you come up with?
Continued on page two
FirstPlace4Health,7025W.Tidwell,SuiteH101,Houston,Texas77092800.727.5223
Remembering What It Is You Really Want Another exercise Dr. Beck has her clients do is create an “advantages list” – a list of all the reasons it is advantageous for them to lose weight and get fit. Dr. Beck encourages her clients to read aloud their advantages multiple times a day to combat the subtle but ever-present temptation to fall off course. Like Paul says in Romans 7:15, We do not understand what we do for what we want to do we do not do, but what we hate we do. The theory is that when we remind ourselves of what we truly want, we are motivated to stay on track. Some examples of advantages that I’ve heard from others:
1. peace with my body 2. so I can play longer with my kids 3. so I can model healthy self-esteem to my daughter 4. spiritual maturity 5. self-respect 6. so I can enjoy clothes shopping 7. to finally move on with my life I strongly urge you to make a list of your own. Laminate it. Carry it with you. Make multiple copies and put them where you’ll read them. Let your advantages list keep you in constant remembrance of why you’re in First Place 4 Health, what your goals are, and why they are important to you. Keeping Yourself in Check I’ve said it before, but I’ll say it again – keeping a food record is one of the best favors you can do for yourself. They are a very strong predictor of weight loss – stronger than your baseline body mass index, age, or exercise! Even if you don’t fill it out perfectly, studies continue to show that they make a big difference. When you are honest with yourself and monitor your progress, you do a lot of good for your thinking and your perceptions. I won’t lie and say it isn’t painful sometimes to open ourselves up and assess how we’re really doing, but trust me when I tell you it’s fruitful – abundantly so. Be sure and add the element of your emotions to your tracker. If you don’t have enough room, write in the margin or wherever you can fit extra details. It’s just one more step towards awareness and we know ignorance is not bliss! This is an article from our archive by dietitian, Erin Dubroc, MPH, RD, LD
New Bible Study Coming in August! Healthy Boundaries Discover how God can empower you to assess, define and rebuild physical, mental, emotional and spiritual boundaries. Today’s the day to take back your life! $19.99
WhyYOUneedtobeinHoustoninJuly~VickiHeath
I’ve purchased my ticket, I’ve worked on my talks and I am praying daily for Summit 2015. The one thing that will make it complete is when you register to come. You need to be there! I understand about finances and I understand about time off; however, so much is at stake. God is using First Place 4 Health to make His church healthy for such a time as this. I don’t want you to miss out on a single thing the Lord has for you this year. You will miss: The race – Yes, an actual walk or run on
Saturday morning that we like to call The Half. It is half of a 3K and we’ll have awards! It’s on the schedule early in the day before it gets too hot. It’s an option, but everyone will be able to participate. Whether you walk, run, jog or slog, you can do it!
Linda and Rob Seagears – our keynote speakers and worship leaders. Oh my! What can I say? I have known Rob and Linda for more than fifteen years. They are the real deal. Rob will share with us from a pastor’s heart the importance of wellness in the kingdom. Linda will share and lead us in worship with her musical gift. They are quality folks, and we are blessed to have them. You don’t want to miss this precious couple.
Our Bible study Healthy Boundaries – Revised and updated with a wonderful addition. Cindy Schirle, Licensed Christian Counselor, who shared her heart with us on our Emotions & Eating DVD, has recorded an audio CD with prayers and guidance toward emotional freedom. The CD is included in the back of every Healthy Boundaries study.
Carole Lewis – No Summit would be complete without Carole Lewis. Carole will be sharing with the whole group what the Lord has done this past year in her life. You do not want to miss this blessing. Every time I sit at the feet of Carole Lewis, I learn something new that God uses in my life.
Best Seminars Ever – If there is any part of FP4H where you need help, we have it covered. From cooking tips to getting started, we have it all.
The Skit – Once again, our networking leaders will charm us with their talents and ability to share biblical truth through humor.
Mary Seay – Our newest staff member, Mary Seay, will be in the bookstore serving you. She is our behind-the-scene blessing from God and you will get to meet her in person and hug her neck.
My Granddaughter – Yes, you saw her last year, but she is coming back and bringing her mother, of course. Megan will share healthy family tips to help you hold it all together.
Okay, now don’t you want to attend? It will be worth every minute of your time. Please prayerfully consider coming. The time of connection, commitment and consecration cannot be compared. See you in July,
Vicki Heath
Devotional
Spur Each Other On
And let us consider how we may spur one another on toward love and good deeds. Hebrews 10:24
I grew up on a farm, so when I see the word “spur,” I know that means to push forward with a little bit of pain until you run in your potential. That is what my First Place 4 Health friends have done for me.
My family DNA lends me to die of a heart attack early, but I do not believe that my “sisters” will allow this to happen. I run an organization called Seasoned Sisters, and the word “sister” is a building term, which means to hammer 2 x 4’s together. My FP4H friends and my Seasoned Sisters “spur” me forward by nailing their lives to mine. They hold me accountable for better life choices by doing them with me.
Maria walks the 5K race by my side. Debbie and I kayak. Gail and I cycle to wellness. Kendra orders a salad when we do lunch, instead of the dessert we both love. Carole, Gwen, Georgia and I get up early to walk city streets at sunrise. Robin, my personal assistant, prayer walks with me on “Tennis shoe Tuesdays” in my “joy zone” office. Catherine sent me a towel that read “jubilee” to remind me to take good care of myself as I take good care of others. Penny emails me a simple “w?” which is her way of asking if I have lifted weights that day. Carol and Gene do active double dates with my husband and me. Vickie, who also has some harsh family DNA, prays for me as we dance away the blues with aerobics.
The Bible doesn’t have the word accountability in it, but it has two powerful words that describe how to “spur” a friend on to wise life choices. Exhortation means “called alongside to bring out the best in another.” Admonish is “to put in mind” and carries the idea of putting the right thoughts into the minds of others. Who does God want you to “spur” on today?
PRAYER
Dear Lord, Today help me “spur” others by “sistering” with positive words and actions to bring out his/her best. Pam Farrel Author of Woman of Confidence: Step Into God’s Adventure for Your Life El Cajon, California
Taken from the Better Together devotional. To order, visit our online store or call 800.727.5223, x1001
JULY2015 PAGEFOUR
SuccessStory~JeanneDonovan
The first time I was told that I needed to go on a diet was at the age of seven. My family was sitting down at the dinner table when my father turned to me and said “Girl, you need to go on a diet.” As I dropped my head in shame, I visualized what a diet would entail. I would be locked away in our small town jail and be fed bread and water until I became slim and trim. Of course, I was never locked away, but my father’s cruel words and ridicule were ever-present in the back of my mind. The fat jokes and comments came from others as well, so I hid behind my strong, tough, tomboy self-defense mechanism. Only God and my horse knew the truth as I shed tears in the dark corner of our barn.
As a college freshman, I chose a career in law enforcement. I had to start exercising a little and lose enough weight to be hired by the California Highway Patrol, and I finally made it. I was so out of shape when I reported to the academy. After I endured five grueling months of boot camp, I
graduated in the best shape of my life! However, this was not going to last for long. In the next five years my life did a complete turnaround. My career ended after three car accidents, a pursuit, a shooting, a fight and two back surgeries. In the midst of all of this, I met my wonderful husband, became “Mom” to his spry son and lovely daughter and gave birth to my two beautiful girls. I dearly loved my family, but I was fat, miserable and depressed.
Over the next 20 years, I tried numerous weight loss programs, but I kept losing and gaining the same 20 pounds. Health issues, along with chronic back pain, slowed my progress. In 2007, the Lord led me in the direction He wanted me to follow. I was in a Christian bookstore and just happened to come across a First Place 4 Health Bible Study and Carole Lewis’ book Divine Diet. From the moment I began reading and studying, I knew this was what I needed. I did the study by myself for several years, and then in 2010, a girlfriend of mine from church prompted me to start a FP4H group. God made it very clear that this was His desire. I enjoy leading my group and encouraging the members to live a balanced life by putting Christ First. My walk with the Lord through FP4H has healed many of my wounds as well, and has made my family and I so much healthier.
I should have known, however, that God wasn’t through with me yet. In spring 2010, I was asked by Vicki Heath if I would consider becoming a networking leader for California. I told her I didn’t feel I was qualified for that important position, but I would speak with my family and we would pray about it. My church group was also praying and encouraging me. The Leader’s Summit was in July, so I told her we could talk again then. Upon arrival, I was still uncertain what I should do, but God knew! He had people set in appointed locations throughout the weekend to pray for me, encourage and direct me. As soon as I returned home, I applied for the position. In October 2014, 30 years after my last day with the CHP, I reached two milestones. I was selected to become the networking leader for California, and I achieved my goal weight—having lost 36 pounds. I thank the Lord every day for this new opportunity to serve Him. He has also given me a sisterhood of FP4H friends who continually pray for me as the Holy Spirit knocks down my wall of toughness and I learn to live for Him.
Come hear Jeanne Donovan live at Summit 2015 in Houston on July 24-25th. You will be inspired.JULY2015 PAGEFIVE
Where are you in your race to wellness and total health inside and out? Are you just starting out? Has something knocked you off track? Are you reaching the finish line? Wherever you are in your race, you can find encouragement and motivation to set your goals and run to win! Join us this summer in Houston!
July24‐25,2015Houston’sFirstBaptistChurch
Houston,Texas
Seminarswillincludeinformationongrowinghealthyfamilies,findingemotionalfreedom,thelatestinexercisetrendsandpowerfoods,
healthycookingtipsandmuchmore.
FeaturedSpeakers
RobSeagears VickiHeath CaroleLewis LindaSeagearsPastor NationalDirector,Author,LiveLife WorshipLeader FP4HRightHere,RightNow!Therefore,sincewearesurroundedbysuchagreatcloudofwitnesses,letusthrowoffeverythingthathindersandthesinthatsoeasilyentangles.Andletusrunwithperseverancetheracemarkedoutforus,fixingoureyesonJesus,thepioneerandperfecteroffaith.Forthejoysetbeforehimheenduredthecross,scorningitsshame,andsatdownatthe
righthandofthethroneofGod.Hebrews12:1‐2
HowDoITrackAlmondMilk?
Question: I'm sensitive to real milk, so I drink almond milk (30 calories per cup). What is the correct serving size for almond milk?
Answer: The First Place 4 Health food plan's primary reason for stressing the milk group requirement is for the calcium these foods provide. I know that many of the newer varieties of almond milk are fortified with calcium, so that helps get this much-needed nutrient! If your brand has at least 30% of the recommended daily value of Calcium (look for this on the Nutrition Facts label on the side of the container) in a one-cup serving, then it has the calcium that you would get in one cup of milk, so you are good there. However, most almond milk doesn't have very much protein in it (some only has one gram per cup), and that is another nutrient that the FP4H food plan has arranged for you to get from the milk group (cow's milk has 8 grams of protein per cup). Therefore, if you substitute almond milk for cow's milk in the plan, you will most likely need to add one more ounce of lean meat (which provides 7 grams protein) to your daily meal plan to help meet your protein needs. For example, if you are following the 1300-1400 calorie plan, you will need to get 5 ounces of meat daily instead of just 4. Make sense? Since the almond milk you are using is only 30 calories per cup, and an ounce of lean meat is only about 50-60 calories, you will end up using about the same calories as in one cup of fat free cow's milk, also.
Information provided by registered dietitian, Charlotte Davis, R.D. Join Charlotte at Summit 2015 in Houston, Texas on July 24-25 for her seminar, Achieving Peak Brain Power through Nutrition.
“ButIwillrestoreyoutohealthandhealyourwounds,'declarestheLORD…”
September19‐20,2015
ReadThisifYouDon’tWanttoRuna5K~HelenBarattaThere was a time I could not understand someone wanting to run a race and was determined not to, but the Lord had a different plan. I asked Joyce Ainsworth, author of Food, Freedom and Finish Lines, about racing. She encouraged me to start with a 5K. Thanksgiving seemed like a good day to burn off extra calories, so I entered a 5K Turkey Trot. I survived, I finished and I was thankful. The Lord sent another encourager, Sherry, who asked to arrive late to a training meeting, because she was competing in a triathlon. When she arrived at our meeting, we asked about the race. As she shared, I started thinking, “I swim. I bike. I run.” Sherry, a brand new friend, encouraged me, and something happened after I signed up for the Triathlon Sprint. I actually wanted to swim, bike and run. Not only that, but I looked forward to each training day. I finished the triathlon and have since competed annually. I have the Lord to thank for changing my desire. Do you want the Lord to turn your wants into desires? Step #1: Ask for a changed mind. When we love God with our mind, we ask him to change our “want to.” In Back on Track by Carole Lewis, Lavahn Stillwell shares her stubborn spirit about exercise. When she embraced the book’s Triple Dare, she experienced a new perspective about exercise. She was changed: “Now for me, it’s just like eating breakfast; I do it because I want to do it—for Him!” Miracles happen when we ask the Lord to change our mind. Step #2: Sign Up. When we love God with our soul, we sign up for the race in obedience. It was the only reason I did my first race. It seemed the “next right thing.” I have the perfect first race for you. Join us at Summit 2015. Our theme The Race includes a run/walk we call The Half. It is a half 5K, approximately 1.5 miles. You can run or you can walk. We’ll have participants doing both. Sign up and experience the joy of obedience. Step #3: Train. When we love God with all our strength, we put in the time to train. Paul says it best in 1 Corinthians 9:25, Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Most of us run the race to finish without injury or embarrassment. Find a plan designed for your fitness level. When in doubt, ask your doctor for recommendations. Step #4: Don’t go it alone. When we love God with all our heart, we encourage one another. Therefore encourage one another and build each other up, just as in fact you are doing. 1 Thessalonians 5:11. Buddy up with someone new or a forever friend. Find your cheerleader. For more inspiration, read one of these success stories on the First Place 4 Health website: Amy Gray - Becky Stevenson - Mark Gutiérrez - Patrick Thayer. If you want God to do something new in your life, you too must do something new.
Where are you in your race to wellness and total health inside and out? Are you just starting out? Has something knocked you off track? Are you reaching the finish line? Wherever you are in your race, you can find encouragement and motivation to set your goals and run to win! Join us this summer in Houston!
July24‐25,2015Houston’sFirstBaptistChurch
Houston,Texas
Seminarswillincludeinformationongrowinghealthyfamilies,findingemotionalfreedom,thelatestinexercisetrendsandpowerfoods,
healthycookingtipsandmuchmore.
FeaturedSpeakers
RobSeagears VickiHeath CaroleLewis LindaSeagearsPastor NationalDirector,Author,LiveLife WorshipLeader FP4HRightHere,RightNow!Therefore,sincewearesurroundedbysuchagreatcloudofwitnesses,letusthrowoffeverythingthathindersandthesinthatsoeasilyentangles.Andletusrunwithperseverancetheracemarkedoutforus,fixingoureyesonJesus,thepioneerandperfecteroffaith.Forthejoysetbeforehimheenduredthecross,scorningitsshame,andsatdownatthe
righthandofthethroneofGod.Hebrews12:1‐2
NorthDakotaLeader’sMeetingJuly11,2015Bismarck,NDContact:[email protected]–TheRaceJuly24‐25,2015Houston’sFirstBaptistChurchHouston,TXContact:[email protected],2015ParkHeightsBaptistChurchMiddleburgHeights,OHContact:helen.baratta@fp4h.comMississippiAreaFit4HimWellnessRallyAugust15,2015RankinCountyBaptistAssoc.Pearl,MSContact:[email protected]‐DC‐VAAreaTraining&WellnessWorkshopAugust15,2015FirstLutheranChurchHuntingtown,MDContact:[email protected]:LearnhowtostartaFP4HWellnessMinistryAugust29,2015FiveOaksCommunityChurchWoodbury,MNContact:ArlaFrigstad–612‐594‐6951TexasAreaTrainingMeeting&WellnessRallySeptember12,2015SalemSayersBaptistChurchSanAntonio,TexasContact:[email protected]
RESTORE~AnEmotionalHealth&WellnessWeekendSeptember18‐20,2015YarmouthCountryCabinsSouthYarmouth,MAContact:[email protected]@RoundTopOctober8‐15,2015RoundTopRetreatRoundTop,TexasContact:[email protected],2015TrinityBaptistChurchSearcy,ARContact:tckjdavis@windstream.netSouthernCaliforniaAreaFit4HimWellnessRallyOctober17,2015FirstBaptistChurchofWalnutValleyWalnut,CAContact:dono9866@hughes.netNorthernCaliforniaAreaFit4HimWellnessRallyOctober24,2015St.MatthewLutheranChurchRocklin,CAContact:[email protected],2015FirstBaptistChurch‐SenatobiaSenatobia,MSContact:[email protected]!~WellnessDayNovember7,2015FirstBaptistChurchHarrisonville,MOContact:[email protected]
Formoreinformationaboutanyoftheseevents,pleasevisitwww.firstplace4health.com
UpcomingEvents
Easy&DeliciousSummerMeals
Grilled‐PeachSundaes
Serves:6
6ripepeaches2teaspoonssugar1teaspoongroundginger1lime1/4cuphoneyFat‐freeVanillaIceCreamorFrozenYogurtCutthepeachesinhalfandremovethepits.Dustthecutsideofeachhalfwithsomeofthesugarandginger.Lightacharcoalgrillandallowthecoalstoburnuntilwellcoveredwithgrayashorheatagasgrilltolow.Placethepeachessugarsidedownonthecenterofthecookinggrate.Grill6to7minutesoruntilgoldenbrown.Removefromgrill.Gratethezestfromthelime,thensqueezethejuice.Inasmallbowl,combinethejuice,zest,andhoney.Servethepeacheswith1cupoficecream,drizzledwithsomeofthesauce.NutritionalInformation:125Calories;traceFat;2gProtein;32gCarbohydrate;2gFiber;23mgSodium
BlackberryLemonade
Makes2Quarts
3cupsfreshblackberries7cupswater1/4cupsugar1/4(1.9‐ounce)packagesugar‐freepinklemonadedrinkmixProcessblackberriesinablenderuntilsmooth,stoppingtoscrapedownsides.Pourthroughafinewire‐meshstrainerintoa2‐quartpitcher,discardingsolids;stirin7cupswater,sugar,anddrinkmix.Serveoverice;garnish,ifdesired.
Spinach&StrawberrySalad
Serves:8Dressing: 1/2cupricevinegar1/3cupseedlessraspberryall‐fruitspread2tablespoonsapplesauce2tablespoonschoppedpecans
Salad:8cupsspinach,rinsedandtornintobite‐sizedpieces8strawberries,quartered2kiwis,peeledandsliced
Combineallingredientsfordressinginsmallbowl;blendwell.Combinespinach,strawberriesandkiwiinasaladbowl.Tosswithraspberrydressing.
NutritionalInformation:67Calories;1gFat(18.3%caloriesfromfat);1gProtein;14gCarbohydrate;2gDietaryFiber;0mgCholesterol;27mgSodiumTracker:1/2cupvegetable,1/4cupfruit
BurgerTime!
Red, White and Blue Celebration Burger
Top each grilled patty with a thick slice of tomato (red), sliced onion (white), and a little crumbled blue cheese (blue). To serve, stick a small American flag into the top of each bun.
Tex-Mex Burgers
Heat a can of chili with beans. Add 1 tablespoon taco seasoning to 1 pound of lean ground beef; mix and form into patties then grill as usual. Top each with a little chili, chopped red onion, and a sprinkle of 2% cheddar cheese.
Ciao! Burgers
Sprinkle a couple of teaspoons Italian seasoning into a pound of lean ground beef, mix and form into patties and grill as usual. Top each with a sprinkle of part-skim mozzarella cheese and let melt. Top each with 1 tablespoon prepared pizza sauce. Sprinkle with chopped fresh basil (optional).
Asian--Inspired Burgers
Add 1/4 cup teriyaki sauce, 1/4 cup diced water chestnuts and 2 tablespoons minced green onion into a pound of lean ground beef; Form into patties and grill as usual. Just before serving, baste again with a little teriyaki sauce.
First Place 4 Health Wellness Week
October 8‐15, 2015 Round Top Retreat Center
Round Top ~ Texas
Round Top Retreat Center in beautiful Round Top, Texas, is a beautiful Victorian-style retreat center located “Deep in the Heart of Texas.” It is operated by the Goad family, who began this ministry on a full-time basis in 1984, to provide a home environment with all the charm of a country setting, where people can share God’s Word.
Limited to First 60 Registrations!
WELLNESS WEEK INCLUDES:
~ Practical Steps to Healthy Living ~ ~ Complete Fitness Testing ~
~ Private Consultation with Fitness Professional ~ ~ Inspirational Speakers ~
~ Rest and Relaxation – “Porch Time” ~ ~ Daily Exercise Classes for You to Experience (Optional) ~
~ Healthy Delicious Meals ~
Cost: $795 (double occupancy $895 (single occupancy)
Contact Lisa Lewis at 800-727-5223, x1001 or [email protected] or visit
www.firstplace4health.com for more information.
Space is limited! Make your reservations today! Refund Policy – If First Place 4 Health cancels Wellness Week, a full refund will be given. All other requests for refunds must be received in writing by September 1, 2015. Upon receipt of request, the refund will be granted, minus the $100 non-refundable deposit. No refunds will be given after September 1.
