A cool addition to the Women’s Summer Study, Shaped By Wisdom, are the Health & Fitness tips provided by some of our women each week. This week’s tip was provided by Sara Rosenbaum.
“Everyone is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” – Internet Quote
I don’t think everyone is a genius, but I do think this makes a great point that often we can set unrealistic goals or expectations of others and ourselves. Should we challenge ourselves? Yes! Should we beat ourselves up over our limitations or try to be someone we aren’t? No!
There is so much information out there on good health and how to eat well, work out well, rest well, but it can start to be overwhelming. Even when we live a healthy life, it is possible to have unrealistic expectations on what that actually looks like. For instance, my good friend Meg is in amazing shape – she can lift weights with the best of them and do 1000 squats without breaking a sweat, but she has self-described “bird legs” and very narrow shoulders. If I just look at a dumbbell my biceps get bigger and just thinking about a squat equals big calves for me. Those are external examples but if I wished I was “thin” and she wished she looked like a weight lifting soccer player, we would each go through life healthy, but disappointed.
Throughout this summer study, many Seacoast ladies are sharing some amazing stories of their journey to health, lessons they have learned, and health and fitness tips that have helped them along the way. A good way to help process all the great information is to take a little time out to evaluate YOU! How are you made? What does a healthy you look like? What are the unique challenges and gifts that you have?
I am an over-thinker and am quick to admit it. But (over) analyzing the world around me helps me to navigate it better. I do stretching because it is good for me, but it doesn’t relax me…it stresses me out! Running sprints at the gym relaxes me. That might be different for someone else.
As a mom of three boys and the wife of a man who was basically raised by beef/dairy farmers from Minnesota, I cannot fully cut out meat, potatoes, cheese and milk from our lives. As a woman who comes from a stocky and short German and Japanese heritage, I will not be a “skinny” gal, nor would that ever be healthy for me. As someone with thyroid issues and with diabetes running in my family, I make food choices based on those factors.
My mom trained and ran the Athens Marathon at 56 years old. I ran with her. Neither of us lost a single pound during our 9 months of training which at times was frustrating. But we could run farther, we had more energy and our cardiovascular health was better than ever. At some point in our training we had to shed our expectations (rather than pounds!) and enjoy the challenge and trust that health benefits would come.
In this week’s meeting I gave out a handout, which is below. It lists some questions to ask yourself that might help you on your own journey to better health and also free you up to avoid the frustration that comes from having an unrealistic picture of yourself and what a healthy you looks like.
I hope you take some time this week to take an honest look at yourself and at what healthy habits can do for you. That said, I also added some of my favorite tips, etc. at the very end of this but hopefully they won’t overwhelm you!
And of course, I wouldn’t be a good pastor’s wife and follower of Jesus if I didn’t say this: Healthy living and habits are good for you! But eating, and drinking, and exercising and resting though good, should never occupy our thoughts so much that they take away from our time spent seeking God. We talk about health and fitness for the first ten minutes of class, because the final 1 ½ hours is dedicated to beauty; a beauty that comes from a woman who dwells on God’s Word, His ways and His leading.
Notes: “Know Thyself”
I am uniquely and beautifully made by God!
What does ME + HEALTHY Living = ???
WHY do I want to be healthy?
WHAT healthy habits come easy?
WHAT are my hurdles/challenges?
HOW and WHEN can I incorporate healthy habits?
Dr. Oz’s Top 10 Healthy Habits (Google this to get more details on WHY these are good!)
- Make breakfast mandatory
- Sleep More
- Focus On Nutrients, Not Calories
- Trade Supplements for Tea (green tea!)
- Drink More Water
- Get your daily dose of “D” (vitamin D!)
- Bring on the Broccoli
- Cut out the white stuff (white sugar, flour, rice, pasta)
- Get Strong, Not Skinny
- Delay Dessert (till a couple hours after dinner)
A Few Good Cookbooks!
- “Nourish” by Lorna Jane Clarkson
- “The Fresh Energy Cookbook” by Natalia Rose and Doris Choi
- “Superfood Juices and Smoothies” by Tina Leigh
Favorite Free Workouts
- Anything by fitnessblender on youtube!
- Walking up stairs
- Walking on the beach
Recipe Food Swaps
- Oil 1:1 Applesauce
- Sugar 1: 3/4 Stevia
- Butter 1:3/4 Coconut oil
- Cow’s Milk 1:1 Unsweetened Almond Milk
- Milk Chocolate 1:1 70% dark chocolate
- Heavy Cream 1: 3/4 raw cashew cream
Two of My Favorite Recipes
- 7 seedless dry dates
- 1 ½ cup unsweetened vanilla almond milk
- 1 frozen banana
- 2 cups spinach
- optional: 1 scoop chocolate protein powder
- Add to blender or vitamix and blend. Drink. If too thick, add more almond milk.
- 5 cups chopped red cabbage
- 2 cups sliced carrots (discs)
- 2 cups sliced persian cucumbers
- 1 bunch radishes, sliced
- 1 bunch green onions chopped (green and white)
- 1 can chickpeas, rinsed
- drizzle equal parts olive oil and rice wine vinegar, add a squeeze of lemon, and some salt and pepper to taste
- 1 cup chopped parsley and
- ½ – 1 cup sheeps milk feta (optional but yummy)
- Toss together and enjoy! Will last nearly a week in the fridge
***I rarely eat lettuce salads because they don’t keep well and I am busy and need to make my healthy stuff ahead of time.